Anxiety has affected me for three years now, and I don’t talk about it.
With over 40 million American adults dealing with anxiety, mental health has become a more common topic – but that doesn’t always make it easier to talk about.
My experience with anxiety began three years ago after my concussion and the diagnosis of post-concussion syndrome. As I continued to struggle with my memory, nausea, headaches, emotions, and sleep, my anxiety began to build over expectations that I felt I should be able to reach, but kept falling short.
And let me tell you, it’s hard to live 32 years as one person only to wake up a completely different person one day – and that’s what it was like after my concussion.
And if I’m being honest, that grieving process of letting go of who I was and accepting who I am now happens every October as I hit the anniversary of my brain injury – call it muscle memory.
Part of my struggle is that I feel like people expect me to have it all together still – but I really don’t,. What can I say, I’m human!
But guys – anxiety is a real thing. And I’m one of more than 40 million who suffer from it.
Once I recognized my struggle and where it was rooted, I began researching and trying different supplements to help manage my anxiety and reduce its impact.
Today, I’m giving you all the goods on what I found worked best.
If you have anxiety, listen when I tell you that you don’t need to suffer. There are ways you can support your body through lifestyle, nutrition, and supplementation. Here are just a few:
8 SUPPLEMENTS TO REDUCE ANXIETY
Magnesium
While more studies are needed, evidence is mounting that shows the benefits of magnesium supplementation to help reduce anxiety.
Magnesium is responsible for more than 600 functions in the body, affecting your bones, organs, tissues, muscles, and much more. It can act as a muscle relaxant, relieve constipation, reduce migraines and PMS, and cross the blood-brain barrier for quick relief of symptoms.
Food sources of magnesium include: avocado, banana, raspberries, leafy greens, peas, broccoli, asparagus, cabbage, brussel sprouts, cacao, nuts and seeds, and seafood.
Lavender
Taken orally, studies have shown that lavender has the ability to reduce anxiety as effectively as antidepressants. It’s also known to be safe (unless you have a lavender allergy) for most people.
I like to keep it on hand in my first aid kit and also keep one in my kids lunch boxes for stressful school days.
GABA
Gamma-aminobutyric acid (GABA) is the primary calming neurotransmitter in the brain, so it’s no surprise that studies have also found that supplementing with GABA can help manage and reduce anxiety.
It also may help to improve mood, reduce PMS, aid with ADHD, and help stabilize blood pressure.
B-Complex
Your B vitamins play an important role in improving mood, according to this study, which can help to reduce depression and anxiety.
A b-complex is a combination of b vitamins used to help increase energy, balance blood sugar, and boost your brain.
Food sources of B vitamins are: fish, chicken, turkey, eggs, liver, brewer’s yeast, lentils, split peas, black beans, spinach, collard greens, mushrooms, pine nuts, and sunflower seeds.
Vitamin D
Lower levels of vitamin d have been found in men and women with anxiety and depression. While most people think of it as a vitamin, it’s actually a hormone and important for hormone regulation and bone health.
When sunshine isn’t easily available, getting it through foods and supplementation is your best bet.
Food sources of vitamin D: fatty fish, eggs, cheese, and liver.
Omega-3
We already know that omega-3’s can help lower inflammation, and inflammation in the body can cause or increase the effects of anxiety.
But studies have also shown that omega-3’s can reduce anxiety, making it an important addition to your diet when managing anxiety.
Food sources of omega-3’s: fish, nuts, seeds, and oils.
L-Theanine
An amino acid found in green tea, it’s commonly used as a relaxant. Studies suggest that it can help reduce anxiety by increasing the brain’s serotonin, dopamine, and GABA.
If you’re not a tea drinker, it may be time to start because green tea is the only naturally occurring source of l-theanine.
5-HTP
A precursor of serotonin, L-5-hydroxytryptophan (5-HTP) is still being researched for its ability to reduce anxiety, but is showing promise. We do know that serotonin plays an important role in mood regulation, making 5-HTP a good option to talk to your healthcare practitioner about.
There are no food sources of 5-HTP, but the body can use tryptophan to make it.
Food sources of tryptophan: turkey, chicken, milk, potatoes, pumpkin, sunflower seeds, turnip, seaweed, and collard greens.
While all of these can be really helpful in managing and reducing anxiety, it’s important to talk to your healthcare practitioner to make sure they’re right and safe for you. Reducing stress, lifestyle changes, and adjustments to your nutrition are all important factors also.
But really, is there any better way to reduce anxiety then with chocolate? I mean, really.
