Anxiety is a natural response of the body to stress, but when it becomes chronic, it can affect our overall well-being, both physically and mentally. Fortunately, diet and natural supplements offer effective and accessible solutions to ease anxiety in a lasting way without unwanted side effects. In this article, we will explore how certain foods and nutrients can support effective anxiety management, including magnesium, omega-3s, L-theanine, ashwagandha, and rhodiola.
The Role of Diet in Managing Anxiety
Diet plays a crucial role in regulating our hormones and neurotransmitters, the chemical messengers that directly influence our mood and emotions. A diet rich in essential nutrients can therefore help reduce anxiety.
The natural approach is to prioritize whole, minimally processed foods that are rich in specific nutrients promoting nervous system balance. (you can read the article: Processed Foods and the NOVA Classification) More and more scientific studies support the idea that certain supplements can help manage anxiety. (and also the article: Anxious? Here are some tips to reduce your anxiety levels
1. Magnesium: an essential mineral to soothe the nervous system
Magnesium is often called the "relaxation mineral" because of its role in managing stress and anxiety. (See article: Magnesium, an essential for health!!!It is involved in more than 300 biochemical reactions in the body, including those that influence nerve function and the production of neurotransmitters such as serotonin.
The link between magnesium and anxiety
A study published in 2017 revealed that the magnesium could help reduce symptoms of mild to moderate anxiety. According to this study, insufficient magnesium intake can lead to neuronal hyperexcitability, making the brain more reactive to stress. Foods like green vegetables, nuts, and seeds are rich in magnesium, but supplements can be helpful to reach optimal levels, especially for those with deficiencies.
What form of magnesium should I choose?
There are several types of magnesium. Magnesium bisglycinate, for example, is known to be particularly well tolerated by the body and provides a calming effect. Magnesium citrate is also effective but may have a mild laxative effect in some people. For those suffering from anxiety, a daily magnesium supplement can offer noticeable relief after a few weeks. (Here you have help to determine which one would be most useful for you: But... which type of magnesium should I choose????)
2. Omega-3: Essential Fatty Acids for Mental Health
The omega-3, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are known for their benefits to heart health, but their role in mental health is just as important. These essential fatty acids are involved in the fluidity of cell membranes, including those of neurons, and contribute to optimal communication between brain cells. (read the article: Let's demystify omega-3, 6, and 9 fatty acids)
Studies on Omega-3 and Anxiety
Research has shown that people with low omega-3 levels are more likely to experience symptoms of anxiety and depression. A 2018 meta-analysis demonstrated that omega-3 supplementation, particularly those rich in EPA, significantly reduced anxiety symptoms in participants.
Omega-3 Sources
Fatty fish such as salmon, mackerel, and sardines are rich in omega-3s. However, for optimal effectiveness, it may be worth considering supplements in the form of fish oil or krill oil. Vegetarians or vegans can choose algae-based supplements, an effective alternative to animal-derived products.
3. L-theanine: the relaxing amino acid
The L-theanine is an amino acid mainly found in green tea (and to a lesser extent, black tea). It is known for its calming properties, promoting relaxation without causing drowsiness. (Read here: The Benefits of L-Theanine)
How L-theanine helps manage anxiety
Studies show that L-theanine has a direct effect on brain waves, increasing the production of alpha waves associated with a state of relaxation and alertness. A 2016 study highlighted the anti-anxiety effects of L-theanine, which works by boosting the production of neurotransmitters such as GABA, dopamine, and serotonin, all essential for mood regulation.
How to Incorporate L-Theanine into Your Daily Routine
Drinking green tea is an excellent natural way to enjoy the benefits of L-theanine. However, concentrated L-theanine supplements are available and can provide quick results, especially for calming nervous tension before a stressful situation.
4. Ashwagandha: an adaptogenic plant to manage stress
Theashwagandha is an adaptogenic plant widely used in Ayurvedic medicine for its anti-stress properties. As an adaptogen, it helps the body better cope with stressful situations by regulating cortisol levels, the stress hormone. (read here:
Ashwagandha, Indian ginseng, and its properties
The effectiveness of ashwagandha against anxiety
A study published in 2019 showed that ashwagandha can significantly reduce cortisol levels and improve stress resilience, thereby reducing anxiety symptoms in participants. Ashwagandha also acts as a general tonic, enhancing mood and vitality.
The available forms of ashwagandha
Ashwagandha is available in powder, capsule, or tincture form. It is recommended to choose a standardized extract to ensure optimal effectiveness. This plant can be taken daily for several weeks to observe its effects on anxiety.
5. Rhodiola: another powerful adaptogen
The rhodiola is an adaptogenic plant that, like ashwagandha, helps the body adapt to physical and emotional stress. Native to the cold regions of Europe and Asia, it has been used for centuries to fight fatigue and improve stress resilience. (see also: The Benefits of Rhodiola Rosea Extract - Fatigue and Stress)
Studies on rhodiola and anxiety
A 2015 study found that rhodiola can reduce symptoms of anxiety and depression while enhancing concentration and mental performance. It primarily works by regulating the nervous system's response to stress and balancing cortisol levels.
How to take rhodiola
Rhodiola is often available in capsule or tincture form. It is recommended to take rhodiola in the morning, as it can have a mild stimulating effect. Dosages vary according to individual needs, but a course of several weeks is generally advised for lasting results.
Conclusion: A holistic approach to easing anxiety
You will have understood that managing anxiety is important to me. These supplements accompany me intermittently (except for magnesium, my essential) on my journey. In my humble opinion, it is the new challenge of today's society.
Managing anxiety involves a holistic approach that combines various relaxation techniques, exercise, a balanced diet rich in essential nutrients, and targeted natural supplements. Magnesium, omega-3s, L-theanine, ashwagandha, and rhodiola are all natural solutions, supported by science, that can help regulate anxiety and promote a state of calm and well-being.
Let's not forget that each individual is unique, so it is essential to test these approaches based on their specific needs. Always consult a healthcare professional before starting any supplementation, especially if you are undergoing medical treatment.
And if your anxiety episodes become too difficult or frequent, do it for yourself—don't hesitate to seek help.
Take care of yourself
References:
- Boyle, N.B., Lawton, C. & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—a systematic review. Nutrients, 9(5), 429. doi:10.3390/nu9050429.
- Su, K.P., Matsuoka, Y., Pae, C.U. (2018). Omega-3 Polyunsaturated Fatty Acids in Prevention of Mood and Anxiety Disorders. Clinical Psychopharmacology and Neuroscience, 16(2), 85-87. doi:10.9758/cpn.2018.16.2.85.
- Hidese, S., Ogawa, S., Ota, M., et al. (2019). Effects of L-theanine administration on stress-related symptoms and cognitive functions in healthy adults: a randomized controlled trial. Nutrients, 8(12), 53. doi:10.3390/nu12051203.
- Lopresti, A.L., Smith, S.J., Malvi, H., Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine, 98(37), e17186. doi:10.1097/MD.0000000000017186.
- Darbinyan, V., Aslanyan, G., Amroyan, E., Gabrielyan, E., Malmström, C., Panossian, A. (2015). Clinical trial of Rhodiola rosea L. extract SHR-5 in the treatment of mild to moderate depression. Nordic Journal of Psychiatry, 61(5), 343-348. doi:10.1080/08039480701773117.