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Anxiety is a growing concern, affecting millions of people worldwide, no thanks to increasing worries about the cost of living, work stress, and for women over 40 – hormonal changes that hit like a truck.
While SSRI medications have been the go-to for years, many are seeking suitable long-term solutions to manage anxiety levels and find relief.
Here’s the good news: Certain natural supplements show promise in promoting relaxation and reducing anxiety. You’ve probably heard of some, like Ashwagandha.
But is it really as good as the TikTok videos say, or is it mostly hype?
Ashwagandha became very popular during Covid as people were desperate to find ways to deal with the mental stress of having to stay home and isolated.
Then in 2023, a couple of TikTok videos boasting its potential stress relieving and physical fitness performance benefits went viral.
At a glance, there may be some truth to it. A 2012 study found that ashwagandha significantly reduced anxiety symptoms in adults with chronic stress compared to a placebo. 8
But as scientists and researchers dug deeper, they found that long-term usage of ashwagandha may be more harmful than beneficial.
For example, Denmark banned the use of ashwagandha in Apr 2023 over safety concerns. Authorities found that it was “impossible to find a safe dose given the current data”. More importantly, ashwagandha seems to have a negative side effect of increasing thyroid hormones. Multiple studies also show that long-term usage of ashwagandha may come with digestive side effects like lower abdominal discomfort and loose stools. Serious cases may even involve potential liver injury.9, 10
For women looking for a natural and safe alternative to ashwagandha, consider looking into siberian rhubarb. A two-year study on women over 45 saw a significant reduction in anxiety levels bv almost two-thirds.
This adaptogen may help regulate the stress hormone cortisol, potentially reducing anxiety. More importantly, long-term usage was assessed to be safe in the clinical study. 5
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.
Early 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
Saffron supplements are also gaining popularity in recent years as more research studies are being conducted and they suggest that saffron has anti-inflammatory and antioxidant effects and may improve heart health, reduce symptoms of depression and anxiety, improve sleep, and protect eye health.
Known for its calming effects, chamomile can promote relaxation and ease anxiety. A study concluded that chamomile has demonstrated anxiolytic & antidepressant effects — which can help regulate mood. 111
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Most No.of Clinical Studies Done on Formula
Calm by Arrae
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, ingredients like:
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 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. 10
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. 11
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. 12
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.
Selecting the right supplement to help manage your anxiety depends on your individual needs and preferences.
Consider factors like:
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.
What is anxiety?
Anxiety is a feeling of worry, nervousness, or unease. It can manifest in various ways, including racing heart rate, shortness of breath, and difficulty concentrating.
Can you beat anxiety without medication?
Yes, there are ways to manage anxiety without medication. Supplements, for example, are a safe and natural solution that’ll get you the relief you need without any serious side effects.
What is the best supplement for anxiety?
There isn’t a single “best” supplement, as individual needs vary. However, the top picks listed above offer a variety of effective ingredients to choose from.
Consider your specific needs and consult our full reviews or a healthcare professional for personalized guidance.
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