Anxiety is a natural response of the body to stress, but when it becomes chronic, it can affect our overall well-being, both physical and mental. Fortunately, diet and natural supplements offer interesting and accessible solutions to soothe anxiety in a sustainable way and without undesirable 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
The diet plays a crucial role in the regulation of our hormones and neurotransmitters, these chemical messengers that directly influence our mood and emotions. A diet rich in essential nutrients can thus help reduce anxiety.
The natural approach consists of prioritizing whole, minimally processed foods that are rich in specific nutrients that promote nervous balance. (you can read the article: The aliments transformés et la classification NOVA) More and more scientific studies support the idea that certain supplements can improve anxiety management. (and also the article: Anxieux? Voici quelques trucs pour diminuer son niveau d’anxiété
1. Magnesium: an essential mineral to soothe the nervous system
The magnesium is often referred to as the "relaxation mineral" due to its role in managing stress and anxiety. (See the article: Le magnesium, un essentiel à la santé!!!) It participates 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 magnésium could help reduce symptoms of mild to moderate anxiety. According to this study, insufficient magnesium intake can lead to hyperexcitability of neurons, 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 doses, especially for those who have deficiencies.
What form of magnesium to choose?
There are several types of magnesium. Magnesium bisglycinate, for example, is known to be particularly well tolerated by the body and offers a calming effect. Magnesium citrate is also effective but may have a slight laxative effect in some people. For those suffering from anxiety, a daily magnesium supplement can provide notable relief after a few weeks. (Here you have the help to determine which one would be most useful for you: Mais… quel type de magnésium choisir ????)
2. Omega-3: essential fatty acids for mental health
Les omega-3, in particular eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are known for their benefits on 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: Démystifions les acides gras oméga-3, 6 et 9)
Studies on omega-3 and anxiety
Research has shown that individuals with low omega-3 levels are more likely to exhibit 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-3. However, for optimal effectiveness, it may be worth considering supplements in the form of fish oil or krill (see also our olive oilsLes vegetarian or vegan individuals can opt for algae-based supplements, an effective alternative to animal-derived products.
3. L-theanine: the relaxing amino acid
The L-theanine is an amino acid primarily found in green tea (and to a lesser extent, black tea). It is recognized for its calming properties, promoting relaxation without causing drowsiness. (Read here: Les bienfaits de la L-théanine)
How L-theanine helps manage anxiety
Des 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 study conducted in 2016 highlighted the anti-anxiety effects of L-theanine, which works by increasing the production of neurotransmitters such as GABA, dopamine, and serotonin, 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 regulate stress
L’ashwagandha 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:
The ashwagandha, Indian ginseng and its properties
The effectiveness of ashwagandha against anxiety
A study published in 2019 showed that ashwagandha could significantly reduce cortisol levels and improve stress resistance, 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 consumed 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 combat fatigue and improve stress resistance. (read also: Les bienfaits de l'Extrait de Rhodiola Rosea - Fatigue et Stress)
Studies on rhodiola and anxiety
A 2015 study found that rhodiola could reduce symptoms of anxiety and depression while increasing concentration and mental performance. It primarily works by regulating the nervous system's response to stress and balancing cortisol levels.
How to take rhodiola
The 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. Doses vary according to individual needs, but a course of several weeks is generally advised for lasting results.
Conclusion: A holistic approach to soothe anxiety
You will have understood that managing anxiety is important to me. These supplements accompany me intermittently (except for magnesium, my essential) in my journey. In my humble opinion, this 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.
Don't forget that each individual is unique, and it is therefore essential to test these approaches according to their specific needs. Always consult a healthcare professional before starting any supplementation, especially if undergoing medical treatment.
And if your anxious episodes become too difficult or frequent, do it for yourself, don't hesitate to seek help.
Take care of yourself
Références:
- Boyle, N.B., Lawton, C. & Dye, L. (2017). Les effets de la supplémentation en magnésium sur l'anxiété subjective et le stress - une revue systématique. 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. Nutriments, 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.