Supplements for Anxiety (10 min.)

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According to the 2019 US National Health and Wellness Survey, 44 percent of the U.S. adult population—more than 113 million people—experience symptoms of anxiety. Anxiety can cause individuals to sweat, experience head and muscle aches, shortness of breath or elevated heart rate. Persistent and more serious types of anxiety can lead to depression, sleep disorders, reduced work productivity and generally poorer quality of life—as well as the higher health care expenses accompanying these outcomes.

The most common mental illness in the country, anxiety and its symptoms can range from simple, stressful responses to day-to-day situations to more serious anxiety disorders, including Generalized Anxiety Disorder (GAD), Social Anxiety Disorder and Obsessive-Compulsive Disorder (OCD).

Behavior and Lifestyle Changes Help Reduce Anxiety

Like so many conditions, committing to behavior and lifestyle changes can have short- and long-term effects on day-to-day feelings of anxiety. Not surprisingly, a few of them are among Dr. Kenneth H. Cooper’s 8 Steps to Get Cooperized^TM.

Regular exercise is a clinically proven way to reduce symptoms of anxiety. Eating a balanced diet containing plenty of fruits, vegetables, fish, nuts and beans—while avoiding alcohol and caffeine—can help ensure vitamin and nutrient deficiencies aren’t contributing to feelings of anxiety.

Other behavioral changes to help reduce anxiety and stress include:

• Minimize screen time
• Practice deep breathing, mindfulness and self-care
• Spend time in nature to block out distractions and surrounding noise pollution

Supplements for Anxiety Management

Our bodies’ ability to produce and absorb several essential vitamins and nutrients declines as we age. Supplements can be an effective way to ensure we have enough of them to protect ourselves against deficiencies that can cause or worsen the symptoms of anxiety.

Vitamin D3

Considered a global public health issue, vitamin D deficiency affects more than a third of the U.S. population. Known best for its role in building and strengthening bones, vitamin D is also essential for supporting many other body functions, including immune, nerve and mood health.

Among other symptoms, including fatigue, muscle weakness and twitching, low levels of vitamin D have also been linked to anxiety. There are points in the brain where vitamin D metabolism and the pathophysiology of anxiety intersect, potentially linking deficiencies of the vitamin to the condition. A randomized, controlled clinical study evaluated the efficacy of vitamin D supplementation on anxiety and found symptoms improved when patients received 1600 IU of vitamin D taken over a six-month period.

Cooper Complete offers the D3 form of vitamin D for better absorption. Ask your health care provider to check your vitamin D3 levels to see if you are deficient and may benefit from supplementation.

Magnesium

Magnesium is the fourth most abundant mineral in our body and is necessary for the absorption of vitamin D. When there is enough magnesium in the body, we require less supplementation to maintain adequate levels of vitamin D. Since the body does not create magnesium on its own, it is essential to consume adequate amounts in the foods we eat—including fatty fish, green vegetables, proteins, grains and beans—and through supplementation.

As many as 50 percent of Americans are deficient in magnesium. And, only about half get the recommended daily allowance (RDA) of magnesium in their diets—420 mg for men and 320 mg for women. Magnesium deficiency can not only contribute to general anxiety and panic attack disorders, but it can also cause headaches, insomnia and neuromuscular weakness.

This essential mineral has been shown to help reduce the stress hormone cortisol—which can make anxiety worse when elevated—and help calm an overactive nervous system. Magnesium can also help regulate neurotransmitters in the brain, which can worsen the symptoms of anxiety when too many are turned on. Conversely, high levels of stress can lower magnesium in the body, making it all the more important to maintain adequate levels of this mineral.

Cooper Complete Magnesium Glycinate is a highly absorbed form without the gastrointestinal side effects of some other forms.

Melatonin

Because anxiety can prevent quality sleep—possibly increasing anxiety levels—melatonin supplementation may help reduce anxiety by helping you fall asleep faster and stay asleep longer. Several studies on the anxiety-reducing effects of melatonin compare the effectiveness of this supplement with the prescription medication alprazolam, a popular anti-anxiety drug. While each study was conducted on subjects in different conditions or medical treatment scenarios, all found melatonin to be as effective as alprazolam (Xanax) without its side effects and risk of addiction.

Analysis of several studies exploring the potential of melatonin as a treatment for anxiety found its ability to influence many of the physiologic effects of anxiety through its antioxidant and other properties. Especially when used in conjunction with suppressed light environments and a healthy sleep regimen, melatonin is considered an alternative treatment for anxiety caused by a variety of conditions.

Available in Quick and Prolonged-Release formulations, Cooper Complete Melatonin supplements promote better-regulated sleep cycles and support normal immune function without the next-day “hangover” feeling and without the side effects of prescription sleep and anxiety medications.

Omega-3

Docosahexaenoic acid (DHA)—one of the two primary fatty acids in omega-3 supplements—acts as fuel in the brain for certain processes, including neurotransmission. Without enough DHA, the brain may not send messages properly, which can cause issues with memory, learning and anxiety.

While research on the impact of omega-3 on anxiety is limited and additional research is needed, a meta-analysis of 19 clinical trials involving 1200 people found that omega-3 fatty acids may help reduce anxiety symptoms. People who took at least 2000 mg (total omega-3 fatty acids) per day experienced reductions in anxiety symptoms.

Cooper Complete Advanced Omega-3 contains 1400 mg per serving (480 mg DHA), and Advanced Omega-3 Liquid contains 2600 mg (850 mg DHA)per teaspoon serving.

B Vitamins

A group of eight water-soluble vitamins, B vitamins are essential for a wide range of cellular functions, including metabolism, cognitive support and energy and blood cell production. Several studies show the effects certain B vitamins have on the symptoms of anxiety, including:

• Vitamin B1 (thiamine)—A vitamin that affects nerve function, thiamine helps maintain a healthy nervous system, which is important for managing anxiety-related stress. In one study, thiamine was used successfully to treat symptoms of patients with anxiety disorders at doses of 250 mg per day.
• Vitamin B2 (riboflavin)—A B vitamin shown to help reduce the frequency of migraine headaches. A recent study concluded that a high intake of riboflavin decreased the likelihood of depression and anxiety in men and high psychological distress in women.
• Vitamin B3 (niacin)—Niacin is a vitamin with antioxidant properties that helps maintain healthy nerves. Niacin’s natural sedative effect works on the same neurotransmitters as prescription anti-anxiety medications. One nine-year study found that for the purpose of reducing the risk of depression, an intake of 36 mg per day of niacin was optimal.
• Vitamin B6 (pyridoxine)—Researchers studying the impact on anxiety and depression tell us vitamin B6 acts to reduce neural excitation in the brain, creating a calming effect and reduced anxiety. While lower doses of vitamin B6 appear to work as well as higher doses, according to the Institute of Medicine, 100 mg per day should be considered as an upper limit for adults.

Below is a summary of the amounts of the B vitamins outlined above contained in Cooper Complete supplements.

Cooper Complete Supplement
B Vitamin	Advanced B Complex	Original Multivitamin	Basic One Multivitamin
B1 – Thiamin	50 mg	3 mg	1.5 mg
B2 – Riboflavin	50 mg	10 mg	2 mg
B3 – Niacin	50 mg	20 mg	20 mg
B6 – Pyridoxine	50 mg	10 mg	10 mg

B Complex

In addition to the B vitamins that help reduce the symptoms of anxiety, Cooper Complete Advanced B Complex contains all eight of the water-soluble B vitamins that help support brain function, including:

• B5 (pantothenic acid)—supports a healthy digestive tract, skin, hair and eyes
• B7 (biotin)—helps build red blood cells and promotes hair and nail health
• B9 (folate)—helps lower homocysteine levels, a risk factor for heart disease
• B12—supports healthy cognitive function

Ashwagandha

Cultivated from the roots of small evergreen shrubs found in dry tropical and subtropical regions of the Middle East, India and some parts of Africa, ashwagandha has been used in traditional Indian medicine for many conditions. Ashwagandha helps the body respond to physiological and psychological stress, anxiety and fatigue by exerting normalizing effects upon bodily processes.

A review of several studies supports ashwagandha as an effective supplement for reducing stress and anxiety, with all reporting positive improvements in stress and anxiety. Participants reported improved energy, heightened mental clarity, increased well-being, and more manageable stress.

A smaller, randomized, double-blind study of 75 middle-aged adults suffering from moderate to severe anxiety found that ashwagandha supplementation dramatically reduced anxiety. At the same time, fatigue, motivation, and concentration improved while taking 300 mg of ashwagandha twice daily plus a multivitamin for 12 weeks. Cooper Complete Ashwagandha Supplement contains 300 mg of ashwagandha per serving.

(Bonus: Learn more about the health benefits of ashwagandha supplements.)

Popular Anxiety Remedies to Avoid

Chamomile

Results of research on chamomile as a supplement for the symptoms of anxiety have been mixed. Chamomile is thought to help with sleep and anxiety because it contains the bioflavonoid apigenin, a compound known to deliver those benefits.

A meta-analysis of 3 random clinic trials, however, did not show significant changes in anxiety symptoms. Another study involving fewer than 100 people showed chamomile significantly reduced general anxiety disorder symptoms but did not reduce the rate of relapse, making the impact only temporary.

Individuals taking blood thinners should avoid taking chamomile, as it can raise the risk of bleeding. And, for those sensitive to plant allergies, chamomile can cause allergic reactions in individuals allergic to ragweed, marigold, daisies, or chrysanthemums.

Valerian Root

Another remedy with mixed clinical results, studies show people who took a valerian root supplement reported less anxiety, while people in other studies people reported no change in anxiety symptoms. While it may be safe for a short period of time (6 weeks or less), long-term safety trials have not been done. When used chronically and stopped abruptly, withdrawal symptoms have occurred, the most serious of which is cardiac failure.

Kava

Originating in South Pacific countries and made from the Piper methysticum plant, kava has traditionally been used to reduce anxiety symptoms. Popular until the early 2000s, kava was taken off the market in Europe and Canada due to its potentially serious side effects, including liver damage and failure, rashes and high blood pressure. While kava is still available in the U.S., an FDA warning about these health risks has been issued.

It’s always important to consult your physician before adding any new supplement to your regimen. Your physician understands your health profile best, so talk with them about which supplements are best for you and your medical condition.

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Cooper Complete May 20, 2024