Several nutritional and herbal supplements have been studied for their potential to help reduce anxiety. Here are some options that could be considered based on existing research:

1. Magnesium: Magnesium supplementation has shown promise in alleviating symptoms of subjective anxiety and stress¹. It may be particularly helpful for individuals with specific conditions like premenstrual syndrome (PMS).

2. Omega-3 Fatty Acids: There is evidence suggesting that omega-3 fatty acids, commonly found in fish oil, may help reduce symptoms of anxiety².

3. Probiotics: Some studies suggest that probiotics can help maintain a healthy balance of gut bacteria, which is connected to overall mental health, including anxiety³.

4. Herbal Supplements:

   • Lavender: Clinical trials have demonstrated that lavender can be effective in reducing anxiety levels, with fewer side effects compared to conventional medications⁴.
   • Passionflower: This herb has been shown to benefit anxiety symptoms and is commonly used for its calming effects⁴.
   • Chamomile: Chamomile supplementation has also been associated with a reduction in anxiety symptoms⁴.

5. Vitamin D: Adequate levels of Vitamin D are essential for mental health, and deficiencies have been linked to anxiety⁵.

These supplements are not a substitute for professional medical advice or treatment but may provide additional support for managing anxiety. Always consult a healthcare professional before starting any new supplement regimen.

Footnotes

1. Neil Bernard Boyle, "The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review," NCBI, 2017. ↩

2. Monique Aucoin, "Diet and Anxiety: A Scoping Review," NCBI, 2021. ↩

3. Martin H Floch, "Probiotics and Prebiotics," NCBI, 2014. ↩

4. K. Simon Yeung, "Herbal Medicine for Depression and Anxiety: A Systematic Review with Assessment of Potential Psycho-Oncologic Relevance," NCBI, 2024. ↩ ↩² ↩³

5. Nicholas G. Norwitz, "Nutrition as Metabolic Treatment for Anxiety," NCBI, 2021. ↩