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Ever had a sudden sense of dread wash over you? Almost like a clamp is tightening around your chest, squeezing the breath right out of you.
This feeling of unease is what anxiety feels like, and believe it or not…
Studies show that up to 15% to 50% of women experience this unsettling feeling, especially during their perimenopausal years.1 This means that the sudden and unfamiliar feeling of anxiety emerging after we enter our 40s and 50s could result from hormonal shifts happening inside our body and it isn’t the same as the generalized anxiety disorder.
Good news is, there are ways to find relief. Let’s explore what’s happening and how to take back control of your moods.
Unlike the potential side effects you may experience with medication and HRT…
Natural supplements can offer a safe and gentle approach to managing anxiety symptoms.
They often contain natural ingredients known for their calming and mood-stabilizing properties, making them a popular choice among individuals seeking holistic approaches to anxiety management
However, as supplements are not regulated by the FDA, their effectiveness is largely dependent on their ingredient blend.
With thousands of supplements out there, each with their own proprietary blend, where would you know where to start?
To get the best experience with supplements that help with your anxiety, we recommend exploring the ingredients we’ve featured in our Natural Ingredients That Help With Anxiety section.
Antidepressants are the most common medication doctors prescribe to manage anxiety.
The two most common types are SSRIs (Selective Serotonin Reuptake Inhibitors) and SNRIs (Serotonin-Norepinephrine Reuptake Inhibitors).
Here’s how they work:
SSRIs: Mood changes like anxiety and depression may be caused by a shortage of serotonin in certain parts of the brain. SSRIs work by blocking the reabsorption of serotonin, which allows for more serotonin to remain available in the brain.
SNRIs: SNRIs work similarly to SSRIs but target two neurotransmitters: serotonin and norepinephrine. Norepinephrine is another neurotransmitter involved in mood regulation and the body’s stress response.
⚠️Caution: Studies have shown that long-term use of SSRIs and SNRIs can lead to physical dependence, meaning the body becomes accustomed to the presence of the medication.
Suddenly stopping these medications or reducing the dosage too quickly can result in withdrawal symptoms such as dizziness, nausea, headache, irritability, and flu-like symptoms. 2
Hormonal fluctuations experienced during perimenopause may cause sudden bouts of anxiety.
HRT (Hormone Replacement Therapy) aims to balance those fluctuations, potentially alleviating anxiety symptoms in some women.
However, before considering this option, we recommend discussing with your doctor to see if it’s right for you, as HRT has been studied to increase the risk of breast cancer in certain individuals. 3
Our team independently reviewed 24 anxiety relief brands using data from independent consumer testing laboratories, Labdoor and ConsumerLab to determine the top 5 anxiety supplements for women over 40.
We discovered there is only ONE thing that makes or “breaks” an anxiety supplement – its blend of ingredients. Here are some popular ingredients used in anxiety relief supplements & we’ll tell you which are the “must-haves” and which you should avoid.
Ashwagandha became very popular during Covid as mental health issues were on the rise. People sought ashwagandha supplements to help manage stress. A few small studies support such claims, including a 2012 study found that ashwagandha significantly reduced anxiety symptoms in adults with chronic stress compared to a placebo.8
But despite its growing popularity, ashwagandha does not yet have high-quality clinical research.
In fact, Denmark also banned ashwagandha in Apr 2023 as it was “impossible to find a safe dose given the current data”. A 2020 study found possibly harmful effect on thyroid and sex hormones which has potentially serious health complications.9 Serious cases may even involve potential liver injury. 10
If you plan to use ashwagandha for anxiety, we recommend considering other alternatives with high quality clinical studies like Siberian Rhubarb instead.
For women looking for a natural and safe alternative to ashwagandha, the siberian rhubarb is promising. A two-year study on women over 45 saw a significant reduction in anxiety levels bv almost two-thirds.
What makes this more important is that the study involved mainly women experiencing hormonal changes at the time. This means that siberian rhubarb also improved their overall wellbeing, including anxiety but also other symptoms like hot flashes and mood swings.
Siberian rhubarb was also assessed and determined to be safe for long-term usage. 5
Unlike ashwagandha, siberian rhubarb has been in use for many years with a safe track record. For instance, Menofelis – a commercially available version of siberian rhubarb – was clinically tested dozens of times throughout the last 15 years.
Found in green tea, L-theanine promotes relaxation and may be helpful with anxiety management. Similar to Ashwagandha, L-theanine is also a popular supplement for anxiety relief and doesn’t yet have high quality clinical research to back it up, but it is better than ashwagandha because it doesn’t carry any known side effects.
Studies show it can increase alpha brain waves, promote relaxation, and decrease symptoms of stress & anxiety. 12
Nicknamed “sunshine spice,” saffron is a herb that’s worth its weight in gold. The dried thread-like parts of the flower boasts mood-boosting properties.
A 2019 study found saffron to be as effective as a low dose of the common antidepressant fluoxetine (Prozac) in treating mild to moderate depression. 4
Findings from over 20 randomised controlled studies have regularly shown saffron can be an effective and safe treatment for mild-to-moderate depression. In randomised, double-blind, placebo-controlled studies, it regularly outperforms the placebo, typically working in 4 to 8 weeks.
Often drank as a bedtime tea, chamomile is another ingredient well-known for it’s calming properties.
Contained within it’s flowers are a flavonoid, apigenin, which binds to receptors in our brain, promoting relaxation and easing anxiety.
A study concluded that chamomile has demonstrated anxiolytic & antidepressant effects — which can help regulate mood. 11
Now that you know the 5 most popular ingredients used for managing anxiety, it’s time to share our verdict.
❌ Ashwagandha: Despite its recent popularity, we think it’s safer to believe in what the scientific studies are saying and wait till clearer scientific evidence emerge before using it for the long-term.
✅ Siberian Rhubarb: If you’re over 40 and experiencing bouts of anxiety that seem unfamiliar to you, then chances are it’s related to your hormones. If so, then siberian rhubarb is a safe and effective option you can consider.
✅ L-Theanine: If you don’t think your anxiety has anything to do with hormones and you still want to try a supplement, consider taking something with L-theanine which can offer relaxation the same way drinking tea does.
✅ Saffron: We think Saffron is another promising ingredient to consider like L-Theanine. It doesn’t target hormones, but it has proven to improve moods and stability – and there are over 20 clinical trials behind it, so it’s also a safe and rigorous option.
Clinical trials help substantiate the efficacy of ingredients through proper tests. Look for a supplement with clinically-tested ingredients for real benefits, and avoid those based on anecdotal evidence. Even better if there are multiple studies backing the product.
Real-life experiences from other women can be valuable insights. While scientific evidence is important, hearing from real women who’ve experienced positive results with a particular supplement can be incredibly reassuring. Read reviews on the brand’s website or trusted online retailers to see what others are saying.
Do take a close look at the supplement’s ingredient labels and consider any potential interactions with other medications or supplements you may be taking. If you’re unsure about anything, we recommend consulting with your doctor before you purchase and consume the supplement.
This is a non-negotiable! Reputable brands who stand behind their product will have their supplements tested by independent labs to ensure quality, purity, potency, and freedom from contaminants. This is to allow consumers to purchase with a peace of mind.
A risk-free guarantee lets you try supplements without fear of losing your money. If you try the product and don’t experience results, simply contact the manufacturer for a refund. A 60 or 90 day guarantee is the minimum a manufacturer should have as a show of confidence in their products.
Also, avoid companies that make you jump through hoops. One common strategy that companies use is “bottle return” – they require you to pay for return shipping and return the empty bottles before they process your refund.
CalmAgain is the only natural supplement in our top 5 list that features 4 clinically proven ingredients to help with anxiety.
According to their website, each ingredient featured in their game-changing blend is supported by multiple human clinical trials, with the exact same dosage and efficacy used in these studies.
This means that the ingredients are scientifically proven to manage anxiety and support a better mood like:
For women over 40, CalmAgain may also help combat perimenopause symptoms. The ingredients support declining hormone levels, mimicking the effects of estrogen without directly increasing levels.
It’s also vegan, paleo, & keto-friendly, which allows it to be easily integrated into any kind of diet.
The ingredients are non-GMO, non-hormonal & stimulant-free, making it safe for long-term consumption.
With its science-backed, all-natural approach to perimenopausal anxiety management, we think that CalmAgain deserves the top spot on our supplement list.
inergySLEEP presents a unique take for anxiety management.
Marketed as a natural sleep aid, it’s the perfect solution for a common cause of anxiety for perimenopausal/menopausal women — insomnia.
Insomnia and perimenopause anxiety often go hand in hand, creating a vicious cycle that worsens both sleep and mental-well being.
Sleep deprivation heightens the body’s stress response, spiking cortisol levels. Elevated cortisol levels can trigger feelings of irritability and emotional instability, further worsening anxiety symptoms.
inergySLEEP may help break this vicious cycle with its formula that promotes better moods and restful, regenerative sleep.
Some notable ingredients featured in their blend includes:
The ingredients are all-natural and stimulant-free, and the formula blend does not contain any fillers, artificial ingredients or chemicals.
Calm is a holistic supplement, marketed to alleviate stress and anxiety. Now, on their website, they’ve explicitly said it works under an hour, but we’ve not seen any actual research or scientific evidence to back that claim up.
Each serving (2 capsules) of Calm contains 63 mg of magnesium (as magnesium bisglycinate), and 950 mg of their proprietary blend (L-Theanine, inositol, passionflower).
The ingredients are 100% natural, and we love that they’ve included L-theanine as well as passionflower in their blend, as they’re both ingredients studied to help manage anxiety and promote calmer moods. However, the inositol in their ingredient blend may lower blood sugar, interfering with diabetes medication.
Also, we’d like it even better if they didn’t have rice flour as a filler.
All in all, Calm by Arrae is a safe, all-natural solution for managing anxiety. We just are a little skeptical about the claims made on their website about it working under an hour.
AnxioCalm is a relaxation supplement that’s marketed to help you manage anxiety by supporting brain receptors associated with feelings of calm and relaxation.
Each serving (2 tablets) contains 40 mg of EP107™ — a trademarked, specialized extract of narrow-leaved coneflower root. EP107™ has not been proven to directly help with anxiety, but did show some result in improving emotional wellbeing. 14
AnxioCalm has only 1 active ingredient in their blend, a simple yet effective approach which we appreciate.
However, on the contrary…the filler list for AnxioCalm is also the longest, one of the longest we’ve ever seen for a supplement.
It contains a whopping 15 ingredients (cellulose powder, lactose (milk), aqueous film coating (hypromellose, titanium dioxide, polydextrose, talc, maltodextrin, medium chain triglycerides), maltodextrin, croscarmellose sodium, vegetable source magnesium stearate, silica.
Some of these ingredients can be detrimental to your health, like titanium dioxide, which the EU banned as a food additive in 2022.
If you’re considering AnxioCalm to help manage your anxiety, we recommend going through the ingredient list to ensure you’re not consuming anything that could be bad for you.
Nature’s Bounty Magnesium is a magnesium oxide supplement, marketed to manage the symptoms of magnesium deficiency.
Each serving (1 tablet) contains 500 mg of magnesium (magnesium oxide), a mineral that’s needed for your body to function properly.
Now, the type of magnesium in Nature’s Bounty Magnesium is magnesium oxide, one of the most common forms of magnesium. Research has shown that magnesium may be a suitable supplement as it may help with brain functions that reduce stress & anxiety. 15
However, magnesium oxide, the type used in Nature’s Bounty, has low bioavailability. Because of this, magnesium oxide may lead to digestive effects like diarrhea. 16
Furthermore, magnesium oxide isn’t the only ingredient contained in every tablet of Nature’s Bounty Magnesium. The formula blend features other binders and fillers (vegetable cellulose, dicalcium phosphate. calcium carbonate, citric acid, medium chain triglycerides, polydextrose, vegetable magnesium stearate) as well.
If you’re considering Nature’s Bounty Magnesium as a magnesium supplement, we recommend a thorough look-through of the ingredient list to ensure you’re not consuming anything that’s bad for you.
Servings Per Bottle | Return Policy | Helps With Hormonal Balance? | Clinically Proven Ingredients? | Rigorously Tested? | |
 CalmAgain™ | 30 | 90-day |  | | |
 inergySLEEP | 30 | 90-day | | |  |
 Arrae Calm | 30 | 30-day | | | |
 AnxioCalm | 22 | Only for Unused Product | | | |
 Nature’s Bounty Magnesium | 30 | 60-day, Bottle Return | | | |
Before we go into why certain supplements work better to ease anxiety compared to others, we first have to understand hormonal anxiety.
Hormonal anxiety is a type of anxiety that’s common during perimenopause, and it stems from hormonal fluctuations, particularly a decline in estrogen.
Here’s a personal recount of hormonal anxiety through the lenses of a 38 year old woman:
“I’ve been having bad PMS and perimenopause symptoms that feel like they’ve been ramping up for a couple years. I’m now 38.
Early February I started waking up around 4am with some of the worst anxiety I’ve ever experienced. Hot flashes, racing heart, intrusive and scary thoughts, fear, weeping, depression, you name it!
The only difference I can attribute it to was finishing a round of a new birth control. This went on for 2 weeks and slowly I regained control of my mornings and my life.
This past Monday I woke up to the anxiety cycle starting all over again! And again, the only difference is hormones, in that I started my period 10 days early out of the blue. I’m about to drop all this birth control, get back to baseline, and do a DUTCH test to get this under control.”
Now seeing how big a role estrogen plays in regulating brain chemistry, we recommend finding a supplement that helps with hormonal balance as well.
This way, you’ll be able to tackle both the root cause — hormonal fluctuations, and the problem — bouts of anxiety…
Allowing you to ditch the mental torture and reclaim your sanity as soon as possible.
Dealing with anxiety can take its toll on your well-being, but you don’t have to face it alone.
Natural supplements can offer the relief to feel like yourself again
But before you dive in headfirst, here are somethings to remember:
Choose Your Supplement Wisely: Consider what matters most to you. Do you need sleep support alongside anxiety relief? Look for ingredients like valerian root. Want to rebalance your hormones and tackle anxiety at the root? Saffron or Siberian Rhubarb might do the trick.
Quality Counts: Look for reputable brands with third-party testing and clear labeling. The best is if they include clinical studies that back up their formulas.
Safety First: Also, check out for any unnecessary ingredients in their blend. These fillers are things you and your body can do without, as some may even worsen your symptoms.
Keep these pointers in mind, and with the right fit, you’ll be able to manage perimenopause anxiety and regain control of your emotional well-being.
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