NUTRITIONAL SUPPLEMENTS THAT MAY BE HELPFUL FOR ANXIETY:
Folic Acid: Folic Acid (required for energy production) is considered brain food. The brain needs it
to work properly. It helps to prevent anxiety and fatigue. Folic acid works best when combined with
vitamin C, vitamin B6 and vitamin B12. Much research has indicated that a deficiency of folic acid
may include depression, insomnia, anorexia, forgetfulness, hyperirritability, apathy, fatigue and
anxiety. You can find Folic Acid in the following foods: Whole grain breads -Fortified cereals -Dried
peas- Dried beans -Leafy vegetables- Fruit. Most multivitamin complexes contain folic acid.
GABA: GABA (Gamma Aminobutyric Acid) is an amino acid help reduce anxiety, allows rational
decision making, promotes restful sleep and enhances workout recovery. It has also been shown
to have similar effects as the benzodiazepine drugs. You will also feel more relaxed and notice that
you are sleeping better. The recommended dose for GABA is 700-750 mg - 3 times daily - talk to a
medical professional about using GABA. *
Inosistol: has been shown in studies to have a positive effect in the calming of the symptoms of
panic attacks and obsessive-compulsive disorder. Taking up to 4 grams daily - 3 times-a-day has
shown to be beneficial. *
Magnesium: The supplement magnesium has been found to aid in the management of anxiety
symptoms. Taking 200-300 mg of magnesium 2 to 3 times daily has been shown to help. *
Selenium: Selenium, an important antioxidant, is a trace mineral found in soil and food. It protects
neurotransmitters. Deficiency in selenium has shown to have a negative impact on mood. It also
helps to reduce bad cholesterol and keep the heart healthy. You can get much of your selenium
from dietary sources such as: Alfalfa, fennel seed, ginseng, butter, garlic, liver, Brazil nuts, shellfish
and other fishes. You can find it in sunflower seeds, yarrow, wheat germ and Brewer's yeast. *
Vitamin B1: Vitamin B1 is also known as "thiamine." In many studies, B1 has shown to have
positive effects on the nervous system and mental well being. Vitamin B1 is found in peas,
soybeans, fortified breads, cereals, pasta, fish, pork, whole grains and dried beans. Prolonged
intake of large amounts of alcohol depletes your body's supply of vitamin B1.
Vitamin B3: (in the form niacinamide) has been tested in lab animals and seems to work in
animals in the way that benzodiazepines such as Valium® have. *
Vitamin B6: Lack of Vitamin B6 has been known to cause anxiety and depression. The formation
of certain brain chemicals from amino acids requires this vitamin. It affects the nervous system.
The recommended Dietary Allowances for adults (25+ years) is 2.0 for men and 1.6 for women.
The best sources of vitamin B6 are meats (particularly organ meats such as liver), whole grains
and wheat germ. *
Vitamin B12: Vitamin B12 is needed for energy, brain function and a healthy nervous system. It
helps to combat depression, stabilize PMS and helps to protect against anemia and it may help
fight cancer. The best food sources of Vitamin B12 are liver, kidney, oily fish, beef, pork lamb,
cheese, eggs and milk. *
Zinc: Zinc - and essential mineral, has been found to have positive effects on the nervous system
as well as helping to produce a calming effect. Most multivitamins contain zinc. Food sources for
zinc are Oysters, meat, poultry, nuts, beans and dairy products. *
HERBS THAT MAY BE HELPFUL FOR ANXIETY:
Betony: Also known as Bishopswort, Betony, or Stachys betonica - this herb gently strengthens
the nervous system and relieves symptoms of anxiety and tension. This herb can also be of help
with headaches and pain. Sometimes betony is combined with skullcap for a more powerful effect.
California Poppy: California Poppy, a relative of Opium poppy, helps to calm nerves, aid
insomnia, reduce anxiety and relieve pain. It is an anti-anxiety sedative and has also been shown
to positively effect attention deficit disorder!
Chamomile tea: One of the top selling herbal teas, this tea is an excellent choice for soothing
nervous tension, headaches, depression and indigestion. It also helps to ease muscle pain and
menstrual cramps. In the Middle Ages, the Greeks called Chamomile "Kamai" which means ground
apple (because of its sweet apple-like fragrance). In most children, it is also a safe and gentle
Cowslip: Cowslip (found in dry meadows and woodland) can be a calming pain reliever as well as
a sleep aid. Some have used it to alleviate headaches. For anxiety, cowslip can be combined with
scull cap. For sufferers of social phobia, cowslip may help. It helps reduce timidity and overcome
shyness. It helps strengthen the inner being. *
Dandelion: Dandelion leaves have been shown to release stress and promote relaxation. They
help you let go of irrational fears and promote trust in yourself. They have been known to ease
muscle tension and help backaches. Dandelion acts like nature's B complex. It is nutritious and
boosts your digestive system as well.
Damiana: Damiana is an herb used as an Aphrodisiac or Antidepressant. It's use has been
associated with improving sexual function as well as acting as an antidepressant, tonic, diuretic, to
treat coughs, headaches, control bedwetting, and stimulates muscular contractions.
Hops : Hops is an herb used as a calming effect on the nervous system. People use this yellowish-
green plant for nervous diarrhea, insomnia, and restlessness. It's hypnotic effect will work to put
you at ease and promote sleep when nothing else seems to do the trick.
Hyssop: Hyssop,may have derived from a Hebrew word, "ezob" which means holy herb. It is used
to ease nervous disorders such as anxiety and panic. It helps circulation, blood pressure, mucous
buildup and even inhibits the growth of the herpes simplex virus. Hyssop is a sharp flavored herb
and it is ingested by adding it to favorite dishes and/or liquors. This herb is also great to add in the
digestion of fatty meats.
Kava Kava : Kava Kava is one of the most potent anxiolytic available without a prescription. It has
been known Kava helps to relieve fatigue/anxiety and keep the mind at ease. It helps produce a
deep sleep, has helped people become more social, relieves pain (e.g. headaches & migraines),
steadies the pulse and even lowers blood pressure. Its name in Latin means "intoxicating pepper".
Remember: If you are pregnant, using any medication or have any kind of disease, seek medical
professional advise before using this supplement or any other supplement. Certain individuals
should not take Kava or any of the other supplements mentioned herein. *
Lemon Balm: Lemon balm is an herb with sedative properties. It is used to help soothe anxiety
symptoms, gastrointestinal complaints and promote sleep. Lemon balm is often ingested in a tea
form. It can be combined with valerian, chamomile, passion flower and hops but do not use this
herb with prescription sleep aids (unless your doctor gives the okay)!
Mistletoe: Mistletoe is an evergreen found in coniferous tree tops native to Europe and Asia.
Although it is primarily used to help lower blood pressure and heart rate, it is also used to ease
anxiety, panic attacks, relieve nervous debility and promote sleep. It has also been known to make
people kiss when standing under it, but that fact has not been approved by the FDA yet either.
Motherwort: Motherwort is an herb with sedative properties used for anxiety, irritability, insomnia
and palpitations. It increases circulation in the brain and helps depression as well.
Oats: Oats are grown in Northern temperate regions. They are high in fiber and help to lower
serum cholesterol, aid the heart and for the information on this site - they are used as a nerve tonic
helping to ease anxiety and nervousness.
Passion Flower: Passion flower is one of nature's best tranquilizers. As well as being used to help
the mind in extreme emotional upsetting times, it also relieves anxiety, muscle tension, insomnia
and headaches. Many people have found that it helps create a deep sleep and ease some of the
nervousness that you may experience at bedtime. It has also been shown to be of some aid to
people suffering from asthma where there is much spasmodic activity (associated with tension). *
Peppermint: Peppermint has been a wonderful remedy in treating indigestion, nausea, diarrhea
as well as normalizing the entire digestive system. It can help people in times of stress by calming
the digestive system in stress-related symptoms such as irritable bowel syndrome and different
pains. Most people enjoy peppermint in it's tea form.
Saint John's Wort: St. John's Wort is a very popular herbal remedy. It's active ingredient is
hypericin which increases capillary blood flow and inhibits the breakdown of neurotransmitters.
Numerous trials, St. John's Wort has been effective in treating depression and mood swings. It has
also been found to help reduce anxiety, insomnia, fatigue, irritability, nervous exhaustion,
headaches and hot flashes. Avoid St. John's Wort when on prescription serotonin-altering
antidepressants, while taking kava kava, MAO inhibitors, and other herbs and/or drugs without
consulting a doctor first...
Skullcap: This important Chinese medicinal plant has been known for years - to help reduce
nervous tension, headaches, insomnia, colds, fevers. Socially, this plant can help feel empathy
and intuitive responses to others. It is a nervous system relaxant and sedative. It is available in a
dried root form, tablet or tincture. Some people steep the dried herb in boiling water. Talk to your
trained herbalist or physician about using this plant. Don't combine this with any medication or
sedative unless your doctor says it's okay. *
Valerian Root: Valerian is a powerful anti-anxiety herb. The herb can be classified in many ways.
It is a pain reliever, anti-inflammatory, antispasmodic, antiemetic, carminative, sedative, hypnotic,
antihypertensive and antibacterial herb. It influences the cerebro-spinal system, making it a good
sedative and good for helping to aid hypochondriacs and nervous people who haven't had much
rest. It helps reduce fear, anxiety, hysteria, nervous exhaustion, headaches and even arthritis pain.
Valerian root can be taken in liquid or capsule form. Talk to a medical professional before using
this herb. Large doses, too often repeated have been known to produce pain in the head,
heaviness and stupor. *
Vervain: Vervain, an herb found in dry grassland - has been used for years to ease the nerves,
help treat depression and help cleanse parts of the digestive system. It relaxes stress & tension, as
well as helping people with seizures and hysteria. It is also sometimes used as a diaphoretic in the
early stages of fevers. A downside to Vervain is that it can cause diarrhea, sweating, nausea and
vomiting. Talk to your doctor about the use of this herb. *
For Relieving Anxiety & Depression
(okay to take any or all of these, but be sure to include B vitamins no matter what)
Vitamin B-Complex: 50-100 mg each of all eleven B vitamins
Vitamin C: 1000 mg per day (time release)
Kava: three to four doses daily of 50 to 70 mg Kavalactones (the active ingredient)
[not to be used ongoing for more than 6 months due to concerns about liver damage]
Valerian Root: 200 to 400 mg (up to 3X per day) [400 to 800 mg one hour before bedtime as a sleep aid]
Make sure your product is standardized to at least 0.5 percent Valerenic Acid (the active ingredient)
Saint John’s Wort: three 300 mg capsules (i.e., 900 mg) per day (standardized to 0.3 percent Hypericin (the
active ingredient), [May take 4 to 6 weeks to reach therapeutic effectiveness]
SAM-e: 400 to 1200 mg per day (be careful not to buy cheap “half strength” SAM-e tablets – if you do, then
double the dose). [Though usually more expensive, buy the tablets sealed in foil – I’ve found that the enteric
coating on the loose tablets in bottles often “melts”, degrading the potency of the supplement]
Tryptophan (comes in two types):
L-Tryptophan: 1000-2000 mg per day (especially at night as a sleep aid)
5-HTP: 50 to 100 mg two to three times per day (or 150 to 300 mg at night as a sleep aid).
GABA: 200 to 500 mg (no more than 1000 mg per day).
Do NOT take with protein, as this tends to compete with absorption of GABA.
Phenylalanine: 500 mg per day to start, then gradually up to 4000 mg per day after four days or so
(as with GABA, it is best NOT to take this with other proteins). [Takes several weeks to reach therapeutic
Tyrosine: same as Phenylalanine (probably only useful to use one or the other).
Omega 3 fatty acids: 1000-2000 mg per day