From the Guidelines
Lavender and passionflower supplements can be considered for anxiety management, as they have shown efficacy and safety in reducing anxiety symptoms, according to the most recent and highest quality study 1. When considering natural supplement options for anxiety, it's essential to prioritize those with the strongest evidence base.
- Lavender supplementation has been found to be efficacious and safe in the treatment of anxiety, including preoperatively, with no clinical evidence to suggest it may potentiate anesthetic effects 1.
- Passionflower has been primarily known for its anxiolytic effects and has been studied in the perioperative setting, demonstrating a reduction in anxiety with a good safety profile 1.
- Melatonin can also reduce anxiety compared with placebo in adults and may be as effective as midazolam, making it a potential option for anxiety management 1. It's crucial to start with one supplement at a time, begin with lower doses, and consult a healthcare provider before starting any supplement, especially if taking medications or having health conditions. Some supplements, such as kratom, marijuana, and licorice root, should be avoided due to their potential adverse effects or interactions with other medications 1. Ultimately, the decision to use natural supplements for anxiety should be made in consultation with a healthcare provider, taking into account individual circumstances and the potential risks and benefits.
From the Research
Natural Supplement Options for Anxiety
- Omega-3 fatty acids have been shown to reduce anxiety symptoms, with four mechanisms identified: Inflammatory Response, Brain-Derived Neurotrophic Factor (BDNF), Cortisol, and Cardiovascular Activity 2
- A systematic review and dose-response meta-analysis found that omega-3 fatty acid supplementation resulted in a moderate decrease in anxiety symptoms, with the greatest improvement at 2 g/d 3
- DHA and EPA, two types of omega-3 fatty acids, have been found to have benefits for anxiety and depression, with DHA being essential for brain development and EPA having a greater influence on behavior and mood 4
Dosage and Efficacy
- A randomized wait-list controlled pilot trial found that dietary counseling plus omega-3 supplementation reduced anxiety symptom severity in individuals with generalized anxiety disorder 5
- A systematic review and meta-analysis found that EPA-enriched interventions at proportions ≥ 60% of total EPA + DHA and doses ≥ 1 g/day and < 2 g/day were associated with a significant reduction in depression severity, but not anxiety severity 6
- The optimal dose of omega-3 fatty acids for anxiety symptoms is still uncertain, with more research needed to determine the most effective dosage and duration of supplementation 2, 3
Types of Omega-3 Fatty Acids
- DHA and EPA are the two main types of omega-3 fatty acids, with DHA being essential for brain development and EPA having a greater influence on behavior and mood 4
- DPAn-3 is another type of omega-3 fatty acid, but no trials have been identified that administer this type of fatty acid 6
- Krill omega-3 phospholipids, which contain DHA and EPA, have been found to have anti-inflammatory activity and improve cognitive function 4