No less than 60% of people in the UK experience anxiety at some time, says mental health charity Mind, while 8 million of us have an anxiety disorder. Since it’s caused by a combination of environmental factors, personality and genetics, this is a complex problem with multiple causes. However, there are ways to use nutrition and supplements to help support the body’s own biochemistry to give ourselves the best chance to deal with stress.
Why do some people suffer from anxiety disorders?
Anxiety disorders are complex conditions with multifaceted causes, and each person’s experience is unique. Effective treatment often involves a combination of therapy, medication, lifestyle changes, and support from healthcare professionals and loved ones.
It’s partly our genetics
Genetics play a significant role in the development of anxiety disorders. Individuals with a family history of anxiety or related mental health conditions are more likely to develop anxiety disorders themselves. Certain genetic variations may influence neurotransmitter activity, brain structure, and the body’s stress response, increasing susceptibility to anxiety.
In any given week in England, 6 in 100 people will be diagnosed with generalised anxiety disorder. --- Mind (mental health charity)
Neurotransmitters, which are chemical messengers in the brain, play a crucial role in regulating mood and anxiety. Everyone has an inborn baseline for neurotransmitters. Put very simply, some people’s default mood is happier, whilst for others it may be closer to the anxious end of the scale. Imbalances in neurotransmitter levels, particularly serotonin, dopamine, and gamma-aminobutyric acid (GABA), have been implicated in anxiety disorders. Changes in neurotransmitter activity can affect emotional processing, leading to heightened feelings of fear and worry.
Our upbringing and lifestyle play a role
Environmental stressors and traumatic experiences can contribute to the development of anxiety disorders. Factors such as childhood trauma, abuse, neglect, chronic stress, or major life events (such as loss of a loved one or job, relationship issues, or financial difficulties) can trigger or exacerbate anxiety symptoms.
Certain personality traits, such as perfectionism, neuroticism, or a tendency to ruminate or catastrophise, may increase the risk of developing anxiety disorders. Individuals with these traits may be more prone to excessive worrying, fear of uncertainty, or avoidance behaviours, contributing to the maintenance of anxiety symptoms.
Individual differences in coping mechanisms, resilience, and problem-solving skills can influence how individuals respond to stress and adversity. Maladaptive coping strategies, such as avoidance, reassurance-seeking, or excessive self-criticism, may perpetuate anxiety symptoms and contribute to the maintenance of anxiety disorders.
Our general state of health has an effect
Certain medical conditions or chronic illnesses, such as thyroid disorders, cardiovascular disease, chronic pain, or neurological conditions, can coexist with anxiety disorders. Physical health issues can worsen anxiety symptoms or trigger anxiety-related concerns about health and mortality.
In the UK, over 8 million people are experiencing an anxiety disorder at any one time. --- Mental Health UK
Substance abuse or dependence, including alcohol, illicit drugs, or prescription medications, can significantly impact mental health and worsen anxiety symptoms. It’s debatable whether substance abuse is a cause of anxiety or a symptom. Either way, it’s part of a vicious cycle that makes things worse. Substance use can disrupt brain chemistry, impair judgment, increase stress, and lead to addiction, all of which contribute to the development or worsening of anxiety disorders.
Key Points
Anxiety disorders are a multi-factorial health condition. Genetics play a role, and so do our upbringing and learned thought patterns. Poor health and substance abuse can also trigger anxiety disorders.
What’s the body chemistry underlying anxiety disorders?
Several neurotransmitters and hormones play a role in regulating anxiety levels in humans. Maintaining a balance of these neurotransmitters and hormones is essential for optimal emotional well-being and anxiety management.
Lifestyle factors such as regular exercise, adequate sleep, stress management techniques, and a balanced diet can help support healthy neurotransmitter and hormone levels, thereby promoting emotional resilience and reducing anxiety.
Neurotransmitters and hormones that can increase anxiety
Cortisol – Known as the stress hormone, we release cortisol in response to stress and activates the body’s fight-or-flight response. Elevated levels of cortisol can lead to increased feelings of anxiety and agitation.
Adrenaline (Epinephrine) – Adrenaline is another hormone we produce as part of the fight-or-flight response. It triggers physiological changes such as increased heart rate, rapid breathing, and heightened alertness, all of which can contribute to feelings of anxiety.
Norepinephrine – Norepinephrine is a neurotransmitter that acts as a stress hormone in the brain. It helps regulate the body’s response to stress and increases arousal and vigilance, which can manifest as anxiety symptoms.
Glutamate – Glutamate is the primary excitatory neurotransmitter in the brain and plays a role in the body’s stress response. Excessive glutamate activity can lead to overstimulation of brain cells, contributing to feelings of anxiety and nervousness.
Serotonin – While serotonin helps regulate our mood and supports feelings of well-being, too much serotonin can contribute to agitated anxiety. Low levels of serotonin can also play a role in increased anxiety symptoms.
Neurotransmitters and hormones that calm anxiety
Gamma-Aminobutyric Acid (GABA) – GABA is the primary inhibitory neurotransmitter in the central nervous system. It helps regulate neuronal excitability and has calming effects on the brain. Increasing GABA activity can promote relaxation and reduce anxiety symptoms.
Serotonin – In addition to its role in mood regulation, serotonin also plays a role in anxiety management. Optimal levels of serotonin promote feelings of calmness and emotional stability, helping to calm anxiety.
Endorphins – Endorphins are neurotransmitters that act as natural painkillers and mood enhancers. We release them during activities such as exercise, laughter, and social interaction, and contribute to feelings of relaxation and well-being.
Dopamine – Dopamine is central to reward processing and motivation, but it also plays a role in regulating anxiety. Balanced dopamine levels contribute to feelings of pleasure and contentment, which can help calm anxiety.
Oxytocin – Often referred to as the “love hormone,” we produce oxytocin during social bonding and positive interactions, most famously when mother hold or feed their babies. It promotes feelings of trust, connection, and relaxation, which can have anxiolytic effects.
Key Points
Our feelings of anxiety and calm are controlled by the levels of various neurotransmitters and hormones. For a calm mood, we need ideal levels of serotonin, endorphins, dopamine, GABA and oxytocin. We also need to avoid excessive levels of cortisol, adrenaline, norepinephrine and glutamate.
Nutrients to use as natural treatments for anxiety
Certain nutrients are naturally calming. They work because they are precursors to our own calming neurotransmitters and hormones – in other words, our body uses them to make these substances in our bodies.
Magnesium
Magnesium plays a crucial role in supporting a calmer mood through its involvement in many biochemical processes in the body. It influences neurotransmitters and hormones that are essential for regulating mood and stress responses.
Overall, magnesium supports a calmer mood by influencing neurotransmitter activity, modulating stress hormone levels, and promoting relaxation. Incorporating magnesium-rich foods or supplements into your diet can help maintain optimal magnesium levels and support emotional balance and well-being.
Calming serotonin and GABA neurotransmitters
Magnesium facilitates the release and uptake of neurotransmitters involved in mood regulation, including serotonin and gamma-aminobutyric acid (GABA). Serotonin, the “feel-good” neurotransmitter, helps promote feelings of relaxation and well-being. GABA is an inhibitory neurotransmitter that helps calm the nervous system and reduces anxiety. Magnesium enhances the activity of GABA receptors, leading to increased GABAergic neurotransmission and a calming effect on the brain.
Balanced cortisol for less hyper-vigilance
Magnesium also plays a role in modulating stress hormone levels, particularly cortisol. Cortisol is the body’s primary stress hormone, and levels rise when we are anxious or tense. Magnesium helps regulate the hypothalamic-pituitary-adrenal (HPA) axis, which controls the production and release of cortisol. By modulating cortisol levels, magnesium contributes to a more balanced stress response and promotes a calmer mood.
Magnesium Glycinate vs. Magnesium Threonate for a calmer mood
Certain forms of magnesium may have a more pronounced effect on mood and relaxation due to differences in absorption and bioavailability.
Magnesium Glycinate has been on the market for many years. It is chelated with glycine, an amino acid known for its calming properties. It’s absorbed from the digestive system very easily and doesn’t tend to upset the tummy, making it a popular choice for promoting relaxation and supporting a calmer mood.
Magnesium L-Threonate is a synthetic version of magnesium developed more recently by researchers. It can cross the blood-brain barrier more effectively, according to research claims by its inventors, allowing it to exert its effects directly on brain function. It may enhance cognitive function and support emotional well-being by increasing magnesium levels in the brain.
Vitamin B Complex
Several B vitamins play essential roles in supporting a calmer mood by influencing neurotransmitter and hormone function. By supporting the synthesis and function of neurotransmitters such as serotonin, dopamine, and GABA, B vitamins help regulate mood, reduce anxiety, and promote emotional stability. Ensuring an adequate intake of B vitamins through diet or supplementation can contribute to overall mental well-being and support a calmer mood.
Vitamin B6 (Pyridoxine)
Vitamin B6 is one of the ingredients we need to make neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA), all of which are important for mood regulation. Serotonin and dopamine give us feelings of well-being and pleasure, while GABA acts as a calming neurotransmitter, helping to reduce anxiety and promote relaxation.
Vitamin B9 (Folate or Folic Acid)
Folate is essential for the synthesis of neurotransmitters, including serotonin and dopamine. Adequate folate levels are important for maintaining optimal mood and emotional well-being. Deficiencies in folate play a role in depression and anxiety.
Vitamin B12 (Cobalamin)
Vitamin B12 plays a crucial role in the synthesis of neurotransmitters and the maintenance of neurological function. It is vital for the conversion of homocysteine to methionine, which is necessary for the production of S-adenosylmethionine (SAMe). This compound helps produce neurotransmitters for mood regulation. Vitamin B12 deficiency may lead to symptoms of depression and mood disturbances.
Lysine
Lysine is an essential amino acid that plays a role in supporting a calmer mood through its influence on neurotransmitter and hormone function. While lysine is not directly involved in neurotransmitter synthesis like some other amino acids, it contributes to neurotransmitter balance indirectly by affecting serotonin and stress hormone levels.
By influencing serotonin synthesis and modulating stress hormone levels, lysine may contribute to the maintenance of emotional well-being and support a calmer mood. Incorporating lysine-rich foods or lysine supplements into your diet may help promote relaxation, reduce anxiety, and enhance overall mood regulation.
Serotonin precursor for happier feelings
Lysine is a precursor to serotonin, a neurotransmitter known for its mood-regulating effects. Serotonin plays a key role in promoting feelings of happiness, relaxation, and well-being. By contributing to serotonin synthesis, lysine may help support a calmer mood and reduce symptoms of anxiety and depression.
Lower cortisol responses for less hyper-vigilance
Lysine has been shown to modulate the hypothalamic-pituitary-adrenal (HPA) axis, which regulates the body’s stress response. High levels of cortisol, the primary stress hormone, are associated with increased anxiety and tension. Lysine supplementation has been found to lower cortisol levels in response to stress, potentially promoting a more balanced stress response and a calmer mood.
Omega-3 fatty acids
Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are essential nutrients that play a crucial role in supporting a calmer mood and reducing anxiety. Omega-3s are integral components of cell membranes in the brain and feed into various neurological processes that influence mood regulation and emotional well-being.
Omega-3s influence neurotransmitter function, particularly serotonin and dopamine, both of which play key roles in mood regulation. They also help reduce chronic inflammation, which worsens anxiety, and improve nerve signalling.
Serotonin for a more positive mood
Omega-3 fatty acids play a role in synthesising and functioning serotonin, a neurotransmitter renowned for its mood-stabilising effects. Adequate serotonin levels foster feelings of calmness and emotional stability, while imbalances in serotonin may cause mood disorders like anxiety and depression.
Dopamine for calm contentment
Omega-3s also modulate dopamine neurotransmission, which is associated with reward processing, motivation, and emotional regulation. Balanced dopamine levels contribute to feelings of pleasure and contentment, which can help calm anxiety and promote a positive mood.
Anti-inflammatory action from resolvins and protectins
In addition to neurotransmitter modulation, omega-3 fatty acids also influence the production of anti-inflammatory molecules called resolvins and protectins. Chronic inflammation has been linked to mood disorders, including anxiety and depression. By reducing inflammation in the brain, omega-3s may help calm symptoms of anxiety and promote overall emotional well-being.
Better nerve signalling to help regulate emotions
Furthermore, omega-3s support the integrity and function of cell membranes, facilitating communication between neurons and enhancing neuronal signalling. This optimal neuronal function contributes to improved cognitive function, stress resilience, and emotional regulation, all of which are essential for maintaining a calmer mood.
Key Points
Calming nutrients that help our bodies keep neurotransmitters and hormones at good levels include Magnesium, B complex vitamins, Lysine and Omega-3s. They are “precursors” to these substances, so having optimal levels of these nutrients helps our bodies make as much of these substances as it can.
Herbs and botanicals that can help calm anxiety
Herbs and botanicals that can calm anxiety fall into two main categories. Some are mood lifters that tackle depression by raising the neurotransmitters that give us positive feelings. Therefore they may be good choices if you have anxiety and depression together and your anxiety focuses on black thoughts. On the other hand, they may make you feel too excited and “wired” if they’re not right for you.
Meanwhile, other herbs work by raising the calmer body chemicals and soothing our energy levels. They may be the right choice if you have trouble sleeping, but the downside can be that they make you drowsy as a lot of them are also sleeping aids.
Natural treatments for anxiety that needs cheering up
Ashwagandha
Ashwagandha, also known as Withania somnifera, is an adaptogenic herb that has been traditionally used in Ayurvedic medicine for its stress-relieving and calming properties. It contains active compounds called withanolides, which are believed to contribute to its therapeutic effects.
Studies have demonstrated that ashwagandha possesses anxiolytic (anti-anxiety) properties, making it effective in reducing symptoms of anxiety and promoting a sense of calmness. It can help calm feelings of nervousness, tension, and restlessness, improving overall emotional well-being.
Less than 50% of people with generalised anxiety disorder access treatment. --- Mental Health Foundation
Ashwagandha has adaptogenic properties, meaning it helps the body adapt to stressors and maintain balance. It works by regulating the hypothalamic-pituitary-adrenal (HPA) axis, which is involved in the body’s stress response. By modulating cortisol levels, the primary stress hormone, ashwagandha helps reduce the physiological and psychological effects of stress, promoting a calmer mood.
Ashwagandha can influence neurotransmitter activity in the brain, according to research, particularly serotonin and gamma-aminobutyric acid (GABA). Serotonin is a neurotransmitter that lifts the mood, while GABA is an inhibitory neurotransmitter that promotes relaxation and reduces anxiety. Ashwagandha enhances the activity of GABA receptors, leading to increased GABAergic neurotransmission and a calming effect on the nervous system.
While ashwagandha is generally well-tolerated and has shown promising results in clinical studies, it may not work for everyone. Individual responses to herbal supplements can vary based on factors such as dosage, duration of use, and underlying health conditions. Some people may experience mild side effects such as gastrointestinal discomfort or drowsiness, especially at higher doses.
L-Theanine
L-theanine is an amino acid that exists naturally in tea leaves, particularly in green tea. It is calming and can promote relaxation without causing drowsiness. L-theanine increases levels of neurotransmitters such as GABA, serotonin, and dopamine, which can help reduce anxiety and improve mood.
Rhodiola
Rhodiola rosea or Arctic root is an adaptogenic herb. People have used it for centuries in traditional medicine to combat stress, calm the mood, and improve mental performance. It seems to work by helping to reduce the production of stress hormones like cortisol and adrenaline.
Key Points
Herbs for anxiety that won’t make you fall asleep include the adaptogens ashwagandha and Rhodiola and the green tea extract L-theanine. They seem to work by stimulating production of the neurotransmitters that help dispel anxiety by lifting the mood.
Natural treatments for anxiety that needs better sleep
Valerian
For centuries, people have used valerian root as a natural remedy for anxiety, insomnia, and stress-related disorders. Valerian root contains compounds that act on the GABA receptors in the brain, similar to benzodiazepines, which doctors commonly prescribe to treat anxiety. Valerian root has sedative effects and can promote relaxation, reduce nervous tension, and improve sleep quality. This makes it popular as a herbal sleep aid.
Camomile
Camomile is a soothing flower, usually taken as tea, that can promote relaxation and reduce anxiety. It contains compounds that bind to receptors in the brain, producing a calming effect.
Lavender
Lavender is another herb with calming properties. It can help reduce anxiety and promote better sleep when used in aromatherapy or taken orally as a supplement.
Passionflower
Passionflower is a plant native to North America which people traditionally use as a remedy for anxiety, insomnia, and other nervous system disorders. It contains compounds that act on the GABA receptors in the brain, similar to benzodiazepines, which is how they help treat anxiety. It may have mild sedative effects and can help promote relaxation and reduce feelings of anxiety.
Lemon Balm
Lemon balm is a member of the mint family and has been a popular anxiety and relaxation support for centuries. It contains compounds that have a calming effect on the nervous system.
Key Points
Herbs that calm anxiety and also help you get a better night’s sleep include valerian, camomile, lavender, passionflower and lemon balm. Many of them work on the GABA receptors in the brain in a similar way to stronger prescription drugs called benzodiazepines.
Conclusion
These nutrients can support a balanced and healthy body chemistry needed for a calm and positive mood. The herbs and botanicals listed are also calming and helpful for many people, though it’s important to be aware they can have side effects. You should never take them along with prescription treatments for anxiety or depression. Always talk to your doctor before taking herbal remedies for mental health issues.
