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People with anxiety sometime consider herbal remedies for anxiety as an alternative to prescription drugs. This may be because some medications, for example, beta-blockers or benzodiazepines, can have unwanted side effects.

It is important to talk to a doctor before reducing or stopping prescription medication or starting an herbal supplement. Some herbs can cause side effects or interact with other medications.

Here, we describe 9 herbs and supplements that could help to alleviate anxiety.

Ashwagandha

Ashwagandha or Withania somnifera is among a group of herbs called ‘adaptogens’.

Adaptogens affect systems and hormones in the body that regulate a person’s stress response.

Ashwagandha has a long history of use in traditional Indian, or Ayurvedic, medicine.


A small 2019 clinical trial investigated the efficacy of ashwagandha for stress and anxiety.

The 8-week study involved 58 participants with perceived stress. Each participant randomly received one of three treatments: Ashwagandha extract at doses of either 250 milligrams (mg) per day or 600 mg per day, or a placebo.

The participants who took ashwagandha showed less of the stress hormone cortisol than those in the placebo group. They also experienced improved sleep quality.

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In another 2019 study, 60 participants with mild anxiety received 250 mg of ashwagandha or placebo for 60 days. Those taking the herb showed a significant reduction in some measures of anxiety but not others.

People can take ashwagandha as a tablet or in liquid tincture form.

Chamomile

Chamomile is a flowering herb similar in appearance to a daisy. There are two types of chamomile that people can use medicinally: Roman chamomile and German chamomile.


Some people use chamomile in the following forms to help relieve stress and anxiety:

  • tea
  • extract
  • tablet
  • skin cream

A 2016 clinical trial investigated the efficacy and safety of chamomile as a long-term treatment for generalized anxiety disorder (GAD).

All 93 participants received 1,500 mg of chamomile daily for 12 weeks. Some then continued taking chamomile for the next 26 weeks, while the remainder switched to a placebo.

Researchers observed that those participants who continued taking chamomile were no less likely to experience a relapse of GAD symptoms than those switching to placebo. However, when relapse did occur, the symptoms were less severe.

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Some people may experience allergic reactions to chamomile, particularly if they experience reactions to the following plants:

  • ragweed
  • chrysanthemums
  • marigolds
  • daisies

Chamomile may interact with certain drugs, including the blood thinner warfarin, and the antirejection drug cyclosporine.

Anyone taking any type of medication should check with their doctor before consuming chamomile teas or supplements.

Valerian

Valerian or Valeriana officinalis is a plant native to Europe and Asia. For many centuries, people have used the root to help treat sleep problems, anxiety, and depression.

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Valerian root is available in the following forms:

  • tea
  • tablet
  • tincture

To date, there have only been a few high quality studies on the effects of valerian. The National Center for Complementary and Integrative Health (NCCIH) state that there is insufficient evidence to determine whether valerian can alleviate anxiety or depression.

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Studies suggest that valerian is generally safe. However, the NCCIH note that there is no information on the long-term use or safety of valerian in the following groups:

  • pregnant women
  • nursing mothers
  • children under 3 years of age

People should also be aware that valerian may have a sleep inducing effect. Taking the herb with alcohol or sedatives will add to this effect and could be dangerous.

Other supplements that may help to alleviate symptoms of anxiety include:

  • A combination of the amino acids L-lysine and L-arginine: These amino acids may influence brain neurotransmitters that are involved in stress and anxiety.
  • Magnesium: Taking magnesium in combination with herbs such as kava and St John’s Wort may help to alleviate anxiety.
  • Essential fatty acids: These may reduce stress in females who are premenstrual, pregnant, or menopausal.
  • High dose sustained-release vitamin C: Females who take this supplement may experience reduced anxiety and a less drastic increase in blood pressure in response to stress.

Many herbs can interact with over-the-counter (OTC) and prescription medications. Some can increase or reduce the effects of certain drugs, potentially causing serious health effects.

People taking any kind of medication should consult their doctor or pharmacist before beginning herbal supplements.

They should also be aware that herbal remedies can take longer to start working than prescription medications.

If a person needs more advice about an herbal product, they should consult a qualified herbalist about brand, strength, and quantity.

The FDA does not monitor herbal remedies, so there are potential safety concerns for herbs that have mislabeling or contamination with heavy metals.

People have been using herbs for thousands of years to treat many health conditions. Scientific studies indicate that certain herbs may help to alleviate the symptoms of anxiety.

As with prescription medications, some herbal products can cause side effects. Herbal products may also take longer to begin working. People must consider these factors when weighing up the pros and cons of a particular treatment.

There can be serious interactions between certain herbs and medications. A person who is taking any kind of medication should consult their doctor before they begin taking herbal products.

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