Feeling Anxious? These 10 Natural Supplements Could Be the Game-Changer You Need!

AnxietySupplementsVitamins & Minerals
Written By Dr. McKenzy

Anxiety affects millions of people worldwide, driving a growing interest in natural alternatives for relief. For those seeking effective options beyond conventional medications, natural supplements have become a popular solution. With the rising awareness of holistic health, more people are exploring ways to support their mental well-being naturally.

Lavender, chamomile, and lemon balm are powerful natural remedies for anxiety, known for their calming effects that promote relaxation and reduce stress naturally.

In this blog, we’re focusing on evidence-based natural supplements for anxiety relief. Unlike conventional medications, these supplements offer a gentle, holistic approach to calming the mind and body. By addressing nutrient deficiencies, balancing neurotransmitters, and supporting the stress response, these natural options can provide real, lasting relief from anxiety.


Throughout this post, we’ll answer key questions like "What vitamin am I lacking if I have anxiety?", "What is the best holistic treatment for anxiety?", and "Can supplements help with anxiety?". You’ll discover the best supplements for anxiety, learn about essential vitamins and minerals linked to mental health, and gain actionable strategies to support your emotional well-being.


Can Supplements Help with Anxiety?

When it comes to anxiety relief, many people wonder, "Can supplements help with anxiety?" The short answer is yes. Supplements can play a vital role in easing anxiety by addressing underlying issues like nutritional deficiencies, neurotransmitter imbalances, and heightened stress responses. Unlike prescription medications that aim to mask symptoms, natural supplements offer a holistic approach that promotes balance from within.



How Do Supplements Work?

Certain vitamins, minerals, and herbs interact with the body’s neurotransmitters—like serotonin, dopamine, and GABA—to promote calmness and relaxation. For example, magnesium helps regulate GABA, a neurotransmitter that has a calming effect on the nervous system. B-vitamins are essential for brain health and play a critical role in energy production and emotional well-being. Adaptogenic herbs like ashwagandha support the body's stress response by reducing cortisol levels, promoting a greater sense of calm.



Scientific Evidence

Research shows that natural supplements can provide significant anxiety relief. Studies have linked magnesium supplementation with reduced anxiety symptoms, especially in individuals with chronic stress. Clinical trials on ashwagandha have demonstrated its ability to lower cortisol levels and reduce perceived stress. Additionally, L-theanine, a compound found in green tea, has been shown to promote relaxation without drowsiness, making it a popular choice for people with anxiety.



Why Holistic Treatment is Key

Rather than focusing solely on symptom management, a holistic approach to anxiety looks at the root causes—like poor nutrition, chronic stress, and lifestyle factors. Supplements are one piece of the puzzle. Pairing them with mindfulness practices, regular exercise, and better sleep hygiene can create a more comprehensive strategy for anxiety relief. By supporting brain health, balancing neurotransmitters, and promoting relaxation, natural supplements can become an essential part of a well-rounded anxiety management plan.

What Vitamin Am I Lacking If I Have Anxiety?

Nutritional deficiencies play a significant role in mental health, and a lack of certain vitamins and minerals may trigger or worsen anxiety symptoms. Understanding which key nutrients impact your emotional well-being can help you take targeted action to restore balance. It’s always best to test, not guess. However, here are some common deficiencies that have been linked to chronic anxious states:

Common Deficiencies Linked to Anxiety

  • Vitamin D: Low vitamin D levels have been linked to mood disorders, including anxiety and depression. This essential vitamin plays a role in brain function and mood regulation. Sun exposure is one of the best ways to boost vitamin D, but supplementation can be essential for those who live in low-sunlight areas. Research suggests that raising vitamin D levels may reduce anxiety symptoms and improve overall mental well-being.


  • B-Vitamins (especially B6 and B12): B-vitamins support energy production, brain function, and the production of neurotransmitters like serotonin. Deficiencies in B6 and B12 are linked to anxiety, irritability, and mood swings. People with vegetarian or vegan diets may be more prone to B12 deficiency, as it’s primarily found in animal products. Supplementation of B-complex vitamins can support emotional balance and anxiety relief.


  • Magnesium: Magnesium plays a vital role in managing the body's stress response. Low magnesium levels are linked to heightened sensitivity to stress, poor sleep, and anxiety. It works by supporting GABA (a calming neurotransmitter) and promoting nervous system relaxation. Magnesium glycinate is often recommended for its calming effects and gentle impact on digestion.


  • Omega-3 Fatty Acids: Omega-3s support brain health, reduce inflammation, and balance mood. These essential fats are commonly found in fatty fish like salmon and mackerel, as well as in fish oil supplements. Research suggests that omega-3 supplementation can reduce symptoms of anxiety and depression, making it a crucial nutrient for mental health.


  • Zinc and Iron: Zinc and iron play essential roles in brain function and neurotransmitter production. Low levels of zinc and iron have been linked to increased anxiety and irritability. Zinc, in particular, is important for maintaining a balanced mood, while iron deficiency (anemia) can lead to feelings of fatigue and low energy, which can contribute to anxiety.


Signs You May Be Deficient

If you’re experiencing anxiety, fatigue, irritability, brain fog, or trouble sleeping, you may have a nutritional deficiency. Deficiencies in key vitamins and minerals can exacerbate anxiety symptoms. People who follow restrictive diets, experience chronic stress, or have digestive issues may be at a higher risk of developing these deficiencies.


How to Replenish Deficiencies


To restore nutrient levels, aim to eat a balanced diet rich in whole, nutrient-dense foods. Incorporate the following foods into your meals to target specific deficiencies:

  • Vitamin D: Salmon, fortified foods, egg yolks, and daily sun exposure

  • B-Vitamins: Leafy greens, whole grains, eggs, and fortified cereals

  • Magnesium: Dark leafy greens, nuts, seeds, and legumes

  • Omega-3 Fatty Acids: Fatty fish, flaxseeds, chia seeds, and walnuts

  • Zinc and Iron: Shellfish, red meat, pumpkin seeds, lentils, and beans

    If it’s challenging to meet these needs through diet alone, supplements may be beneficial. Consider a high-quality multivitamin, B-complex, or targeted supplements like magnesium glycinate or omega-3 fish oil. Before starting any new supplement, consult with a healthcare provider to ensure it’s appropriate for your health needs.


What Is the Best Holistic Treatment for Anxiety?


Definition of Holistic Treatment
Holistic treatment for anxiety takes a comprehensive approach by addressing the mind, body, and lifestyle factors that contribute to anxiety. Unlike conventional treatments that may focus solely on managing symptoms, a holistic approach works to identify and address the root causes of anxiety. At our clinic, we do not "treat" anxiety directly. Instead, we focus on supporting the body’s natural healing processes by addressing underlying issues such as nutritional deficiencies, hormone imbalances, and chronic stress.


It’s important to note that no single supplement or herb works for everyone. Each person’s body responds differently, which is why testing for nutrient deficiencies and conducting comprehensive bloodwork is a crucial part of creating a personalized wellness plan. By understanding the unique needs of each individual, we can create a strategy that offers the best chance for relief.


Top Natural Supplements for Anxiety Relief

  • Ashwagandha: This adaptogen is well-known for its ability to reduce cortisol levels, the stress hormone that contributes to anxiety. Ashwagandha promotes a sense of calm and resilience to stress, making it a popular choice for those looking for natural anxiety relief.

  • L-Theanine: Found naturally in green tea, L-theanine promotes relaxation without causing drowsiness. It’s often used during the day to promote a calm, focused state of mind, making it ideal for those who want to stay alert while managing anxiety.


  • Magnesium Glycinate: Magnesium plays a vital role in supporting a healthy nervous system. Magnesium glycinate, in particular, is known for its calming effects and gentle impact on the digestive system. It supports GABA (a calming neurotransmitter) production, promoting relaxation and better sleep.


  • 5-HTP: 5-Hydroxytryptophan (5-HTP) is a precursor to serotonin, the neurotransmitter responsible for mood regulation. By increasing serotonin levels, 5-HTP supports emotional balance and helps manage anxiety symptoms.



  • Passionflower: Passionflower is a natural herb often used in teas and supplements for its calming effects. It’s known for promoting relaxation and reducing anxious thoughts, especially when taken before bedtime.


  • Valerian Root: Valerian root is commonly used as a natural sleep aid, but it’s also effective for calming anxiety. It promotes relaxation and can be particularly useful for those who experience anxiety-related sleep disturbances.


  • Rhodiola Rosea: This adaptogen is known for its ability to support stress resilience. By reducing cortisol levels and improving the body's resistance to stress, Rhodiola Rosea may help manage anxiety and fatigue.


  • GABA (Gamma-Aminobutyric Acid): GABA is a naturally occurring neurotransmitter in the brain that helps calm the nervous system. Supplements that boost GABA activity may promote relaxation and reduce anxiety-related symptoms.

  • Chamomile: Well-known for its use in teas, chamomile has mild sedative properties that promote relaxation. It’s often used to calm the mind before bed and may help reduce mild anxiety and promote better sleep.


How to Choose the Right Supplement

When it comes to selecting the best supplement for anxiety relief, several factors should be considered:

  • Quality: Look for third-party tested supplements to ensure purity and potency.

  • Dosage: Each supplement has an ideal dosage range, and taking too much or too little may affect results.

  • Personal Health History: Consider any allergies, medical conditions, or medications you’re taking that could interact with certain supplements. It’s best to consult with a healthcare provider before starting a new supplement regimen.


Other Holistic Strategies to Pair with Supplements

While supplements can play a crucial role in managing anxiety, they work best when paired with lifestyle changes that promote overall mental wellness. Here are some strategies to enhance the effects of natural supplements:

  • Meditation: Practicing mindfulness meditation calms the mind and reduces stress.

  • Breathwork: Deep breathing exercises activate the parasympathetic nervous system, promoting relaxation.

  • Regular Exercise: Physical activity releases endorphins, reduces cortisol, and supports better sleep.

  • Sleep Hygiene: A consistent sleep routine supports emotional balance and better stress response.

  • Diet Changes: Reducing sugar and avoiding caffeine can help stabilize mood and prevent anxiety spikes.

By combining natural supplements with lifestyle changes and personalized wellness strategies, it’s possible to achieve lasting relief from anxiety. If you’re ready to explore a personalized approach to your wellness journey, consider working with a practitioner who can guide you through testing, supplementation, and holistic support.


Are There Any Risks or Side Effects of Natural Supplements for Anxiety?

While natural supplements for anxiety are generally considered safe, it’s important to approach their use with caution. Everyone’s body responds differently to supplements, and certain groups of people should exercise extra care.


Safety Concerns
Everyone, including pregnant or breastfeeding individuals, those with pre-existing health conditions, and people taking prescription medications should avoid starting new supplements without first consulting a healthcare provider. Some herbs and nutrients may have unexpected effects or pose risks during pregnancy or for those with chronic conditions.


Interactions with Medications
Natural supplements can interact with medications in ways that may reduce their effectiveness or increase side effects. For instance, valerian root may amplify the effects of sedatives, while magnesium may interfere with certain blood pressure medications. It’s essential to disclose any supplements you’re taking to your doctor or healthcare provider.


Tips for Safe Use

  • Start with Low Doses: Begin with the lowest effective dose and gradually increase as needed.

  • Choose High-Quality Products: Look for third-party tested supplements to ensure purity and safety.

  • Monitor for Side Effects: Pay attention to changes in mood, digestion, or sleep patterns when introducing a new supplement.


Speak to a Doctor First
Before making any changes to your diet, nutrition, or supplement regimen, it’s essential to consult with a healthcare professional. Personalized guidance can help you avoid potential risks, identify possible interactions, and select the right supplements for your specific needs. Your safety and well-being should always be the top priority.


Natural supplements can be a valuable part of an anxiety relief plan, especially when used to address nutrient deficiencies and support the body’s natural balance. From ashwagandha to magnesium glycinate, these supplements work to promote calm, reduce stress, and support emotional well-being. However, no single supplement works for everyone, which is why a holistic approach is essential. Personalized wellness plans that include dietary changes, lifestyle adjustments, and functional testing can lead to better, longer-lasting results. To create your own personalized wellness plan, please schedule a free discovery call with us below.

Dr. McKenzy
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