Be sure to check with your doctor
Chamomile is well-known for its calming properties.
According to the National Alliance on Mental
Illness, anxiety disorders are the most common mental health concern in the
United States, with over 40 million adult Americans suffering from anxiety’s
debilitating effect on their lives.[1]
While there are many anti-anxiety prescription
drugs on the market (oxazepam, lorazepam, paroxetine, midazolam, and
chlordiazepoxide are just a few examples), these pharmaceutical products are
often accompanied by unpleasant side effects or may result in chemical
dependency.
For this reason and others — such as cost — many
consumers prefer to seek out alternative, natural treatments for their anxiety.
But finding the right product for you can be a confusing and frustrating
process.
To make your search easier, here are 10 herbal remedies and dietary supplements proven by scientists to help with anxiety (however, always consult a doctor before taking any herbal remedy or dietary supplement):
Omega-3
Omega-3 oils are polyunsaturated fatty acids
(PUFAs) that are essential for building and maintaining a healthy body. Foods
like oily fish are rich in these vital nutrients, hence omega-3 supplements are
commonly derived from fish, such as cod liver oil.
Besides helping to support the healthy
development of the eyes, heart, bones, and joints, omega-3 has been shown to
have mental health benefits too.
In 2011, a randomized controlled trial sponsored
by the US Department of Health’s National Center for Complementary and
Integrative Health (NCCIH) found that medical students facing stressful exams
who received daily omega-3 supplements experienced a 20 percent reduction in
the symptoms of anxiety compared to those taking a placebo.[2]
Ashwagandha
Withania somnifera, more commonly known as ashwagandha, is a small shrub whose roots
have been widely used as a medicinal herb in Ayurveda (traditional Indian
medicine) for centuries. Over recent years, a growing body of evidence for its
healing properties has emerged from clinical trials.
In 2012, an article published in the
peer-reviewed Indian Journal of Psychological Medicine claimed
that test subjects suffering from chronic stress experienced a “significant”
reduction in anxiety after 60 days of taking a 300mg dose of ashwagandha root
extract twice daily.[3] The authors concluded
that the herb could “safely and effectively” be used to improve an individual’s
resistance to stress.
These findings were echoed in a more recent (2019) study, in which it was also found that participants receiving ashwagandha root extract enjoyed a better quality of sleep than those on the placebo.[4]
Chamomile
Chamomile is the common name for several
daisy-like plants cultivated for their flowers, which have long been dried and
brewed in hot water to make the popular bedtime beverage, chamomile tea. Known
and loved by generations of herbal tea-drinkers for its calming effect,
chamomile is now increasingly acknowledged by scientists as an effective
treatment for anxiety.
During a 5-year (2010-2015) study of the long-term effects of chamomile therapy for moderate to severe generalized anxiety disorder (GAD) at the University of Pennsylvania, subjects in the treatment group received 500mg capsules of chamomile extract 3 times daily, while the control group members were given placebos.[5] The study found that after just 8 weeks, chamomile produced a significant and “clinically meaningful” reduction in GAD symptoms.
Passionflower
Passionflower or Passiflora is
a flowering vine native to the Americas, easily recognizable by its distinctive
corona, which is typically purple, yellow, and white. Aside from its celebrated
ornamental value, however, passionflower is coming to be known as a natural
alternative to anti-anxiety medications.
According to the results of a clinical trial
published in the peer-reviewed Journal of Clinical Pharmacy
and Therapeutics in 2001, Passiflora extract
was just as effective as the anxiolytic drug oxazepam in treating generalized
anxiety disorder (GAD), but had the additional benefit of not causing the
impairment of job performance observed in patients taking oxazepam.[6]
In a more recent study, the results of which
were published in 2017, the anxiety-reducing effects of Passiflora incarnata (purple passionflower) were
found to be similar to those of midazolam in patients undergoing a tooth
extraction procedure, but without the adverse side effect of memory loss.[7]
American Skullcap
There are many varieties of skullcap — a
flowering plant of the mint family, named for its helmet-shaped flowers — but
American skullcap (Scutellaria lateriflora), used as a
mild sedative in traditional herbal medicine for more than 200 years, is
showing the most promise as a treatment for anxiety in clinical trials.
In 2003, the peer-reviewed journal Alternative Therapies in Health and Medicine published
the findings of a double-blind, placebo-controlled investigation into the
efficacy of American skullcap in healthy volunteers, which “demonstrated
noteworthy anxiolytic effects.”[8]
Researchers at the University of Westminster in
the UK have also noted — in a 2010 article for the British Journal of Wellbeing — that ongoing
clinical and in vitro research is providing “encouraging support” for American
skullcap as a “safe, well-tolerated and effective alternative” to
pharmaceutical anxiolytics.[9]
 |
| Research indicates that lavender oil has the potential to treat generalized anxiety disorder, and lavender scent can reduce anxiety and improve mood. |
Lavender
Lavender is a flower well-known for its
distinctive purple hue and pleasant fragrance, for which it is widely used in
cooking and cosmetics. The essential oil distilled from the flower, lavender
oil, is a popular choice for aromatherapists, as it has been believed since
ancient times to have soothing properties. Modern scientific research has
largely validated this belief.
The results of two randomized controlled trials,
published in 2010[10] and 2014[11] respectively, indicate that Silexan — a
lavender oil preparation manufactured for oral use — is at least as effective
as lorazepam (a benzodiazepine) and paroxetine (an SSRI), both drugs used to
treat generalized anxiety disorder (GAD).
Other studies indicate that ambient odors of lavender reduce anxiety and improve mood in dental waiting rooms (Physiology & Behavior, 2005),[12] and that lavender herbal tea has a similar calming effect in elderly patients (Complementary Therapies in Medicine, 2020).[13]
Black Horehound
Black horehound is a nettle-like perennial herb
native to the Mediterranean and Central Asia, but can also be found growing
throughout Europe and North America. Sometimes known as “Stinking Roger,” it is
noted for its pungent odor. Despite its unpleasant smell, black horehound has
been cultivated for medicinal use since at least the 13th century.
The European Scientific Cooperative on Phytotherapy (ESCOP) — an umbrella organization comprising national herbal medicine councils and phytotherapy societies across Europe that compiles scientific data on herbal remedies for submission to the European Medicines Agency — reports that an open clinical study of black horehound “demonstrated a responder rate of 65% after 60 days of treatment in patients with general anxiety disorder,” further confirming the anxiolytic effects of the herb observed during earlier in vivo experiments with rodents.[14]
Saffron
Saffron is a crimson-colored spice derived from
the saffron crocus flower, probably originating in Persia (Iran), which today
produces 90 percent of the world’s saffron. Mainly used as a seasoning, saffron
has begun to be studied for its mental health benefits.
Saffron is a favored spice, but saffron supplements have also been found
to reduce anxiety.
A 2011 study learned that the scent of saffron
significantly reduced levels of cortisol (the stress hormone produced by the
adrenal glands) in women, suggesting the spice’s possible application as a
treatment for premenstrual syndrome (PMS).[15] Saffron
supplements were also found in 2016 to have a positive impact on Beck Anxiety
Inventory (BAI) scores among adult patients with anxiety after 12 weeks of use.[16]
Pharmactive Biotech Products, a Spanish company, claims that its patented saffron-derived supplement, Affron, is “backed by 8 human clinical studies” that showed improved mood in healthy consumers with anxiety.[17] The results of these studies have been published in peer-reviewed academic journals, including Complementary Therapies in Medicine (2017)[18] and the Journal of Affective Disorders (2018).[19]
Echinacea
Echinacea, a genus of the daisy family, is more
commonly known as a traditional cold and flu medicine, but new evidence
suggests that it can also be used to relieve the symptoms of anxiety.
Although echinacea is commonly thought to provide cold and
flu relief, research suggests it can also relieve symptoms of anxiety.
A 2010 research paper in Phytotherapy Research, a peer-reviewed journal,
presented evidence from three laboratory tests of anxiety that demonstrated
“for the first time” echinacea’s “considerable anxiolytic potential” compared
with chlordiazepoxide, a benzodiazepine.[20]
Results from a later clinical trial, published in 2019, also found that echinacea root extract has “significant beneficial effects on anxiety in humans.”[21]
Valerian
The sweet-scented flowering herb valerian,
native to Europe and Asia, derives its name from the Latin word “valere,” which
means to be strong or healthy. Although most commonly sold as a natural
sleeping aid, it is also thought to alleviate stress, and was widely used to
treat British soldiers for post-traumatic stress disorder (PTSD, or “shell shock”) during both world wars.[22]
Thanks to a recent 4-week electroencephalographic
(EEG) study by Korean researchers, in which patients suffering from
psychological stress were administered a 100mg dose of valerian root extract
three times daily, valerian is known to have a positive, anxiolytic impact on
brain activity.[23]
The European Union’s Committee on Herbal Medicinal Products, which notes that clinical studies support the use of dry ethanol extracts from valerian “for relief of mild nervous tension,” has approved valerian as a remedy for mild anxiety.[24]
Concluding Advice
Herbal and other natural medicines have been
safely used by humans to help cope with stress and anxiety for many centuries,
but it’s always advisable to consult your medical doctor before taking any of
the remedies or supplements listed above, especially if these may interact with
medicines you are already taking, or you are pregnant, breastfeeding, or have a
pre-existing medical condition.
Furthermore, you should only ever buy herbal
remedies and dietary supplements from manufacturers known to be compliant with
regulations enforced by the US Food & Drug Administration (FDA) or the
national regulatory agency in your country, and which contain only ingredients
generally recognized as safe for human consumption.
Always buy from trusted sellers, and always read
the label. Diagnosing and treating yourself is very difficult, which is why you
should see a doctor if you are experiencing physical or mental symptoms. Always
consult your doctor before taking any remedies or supplements.
Reference:
- nami.org/About-Mental-Illness/Mental-Health-Conditions/Anxiety-Disorders
- pubmed.ncbi.nlm.nih.gov/21784145/
- journals.sagepub.com/doi/10.4103/0253-7176.106022
- cureus.com/articles/25730-adaptogenic-and-anxiolytic-effects-of-ashwagandha-root-extract-in-healthy-adults-a-double-blind-randomized-placebo-controlled-clinical-study
- sciencedirect.com/science/article/abs/pii/S0944711316301891
- onlinelibrary.wiley.com/doi/abs/10.1046/j.1365-2710.2001.00367.x
- ncbi.nlm.nih.gov/pmc/articles/PMC5217504/
- pubmed.ncbi.nlm.nih.gov/12652886/
- westminsterresearch.westminster.ac.uk/item/9023w/american-skullcap-scutellaria-lateriflora-an-ancient-remedy-for-today-s-anxiety
- sciencedirect.com/science/article/abs/pii/S094471130900261X
- academic.oup.com/ijnp/article/17/6/859/691858
- sciencedirect.com/science/article/abs/pii/S0031938405002660
- sciencedirect.com/science/article/abs/pii/S0965229919316292
- escop.com/downloads/black-horehound/
- sciencedirect.com/science/article/abs/pii/S0944711310004071
- degruyter.com/document/doi/10.1515/jcim-2015-0043/html
- pharmactive.eu/ingredient/affron_r-improves-your-mood/
- sciencedirect.com/science/article/abs/pii/S0965229917300821
- sciencedirect.com/science/article/abs/pii/S0165032717327131
- onlinelibrary.wiley.com/doi/10.1002/ptr.3181
- onlinelibrary.wiley.com/doi/10.1002/ptr.6558
- theherbalacademy.com/sheltering-with-valerian/
- onlinelibrary.wiley.com/doi/10.1002/ptr.6286
- ema.europa.eu/en/medicines/herbal/valerianae-radix