POSITIVE PANIC ATTACK BLOG

facebook twitter google+ linkedin youtube rss feed

 RSS Feed

Category: Herbs, supplements & Vitamins

  1. Anxiety Supplements that work

    Posted on

    Anxiety Supplements that work

    There has been a huge shift over recent years to alternative medicine as people get disillusioned with conventional medicine to overcome anxiety.  Natural and herbal supplements are becoming popular as people re-engage with nature.  The list of potential side effects from drugs and the rebound effects from withdrawing often make the thought of taking medication unpleasant.  Often the promise of how effective the medication can be is exaggerated or it simply does not have the effect it should because everyone is unique.

    Most people want some sort of instantaneous solution to their anxiety, so medication become there first thought, often as a ‘quick fix’.   However once they realize the complications with medication, any help they can receive from natural remedies becomes more attractive.

    The Only Cure for Anxiety

    vitamins for anxietyWhether you take natural or prescription medication, there is no quick fix solution.  I once suffered for years from anxiety and panic attacks and I can assure you the long term cure is combining it with a program of recovery you can integrate within your lifestyle.  Ultimately you don’t want to be taking any medication, vitamins or supplements for extended periods of time unless you have too. 

    Medication also implies you have an illness or disease.  This is wrong because you have neither.  If you had an infection you can take some antibiotics as this is a physical illness that needs a physical substance like Penicillin.  Anxiety is different; it’s not something you can physically treat like an infection.  Anxiety needs a much more general course of action.  It requires you treat different areas within your life with a holistic approach. 

    Holistic approach - looks at the whole picture. The totality of something is much greater than the sum of its component parts and they cannot be understood by the isolated examination of their parts.

    Remember, if you have a nutritional and healthy diet you simply don’t need extra supplements unless your know your deficient with a certain vitamin or substance.  

    The Quick solution of Anxiety Supplements

    It’s important you realize that in looking for supplements you are probably after a quick fix solution that’s similar to medication.  In my experience although they can help they are a long term solution.  If you’re not going to view this course of action as a long term solution, it’s not going work.   Medication does not work long term because as soon as you stop taking it the symptoms will return and it comes with side effects.  Vitamins and supplements are similar in that they are an aid in helping you get better, but are not a cure in themselves.

    The dangers of herbs, supplements and vitamins for anxiety

    It’s worth mentioning that just because the list below is produced from naturally occurring substances that they are safe.  Unfortunately this is not the case.  Some herbs are quite powerful and consuming them in large quantities can have side effects as well.

    For example in the list below I recommend St John’s Wort which can help mild depression and anxiety. However this plant can effect prescription medication including birth control pills and can cause unexpected pregnancies!

    Kava can reduce anxiety and for some it seems to be as effective as prescription drugs but it may take up to 8 weeks to work.  However some national health institutions have linked KAVA to liver damage, nerve damage and skin problems.  Kava should also not be taken by breast feeding women.  Also alprazolam (Xanax) and sedatives don’t seem to react well when Kava is in the persons system.  So please bear this in mind.

    On the whole herbal remedies tend to be safer, but there may be some dietary or interaction risk.  The best advice I can give you is make sure you consult with your doctor before taking any supplement, as your doctor will be aware what other medication your taking.

    best herbs for anxiety

    Why I recommend Vitamins, supplements and herbs

    It’s quite simple, they have extra advantages over prescription drugs.  Generally they do not have the strength of change within the human body like medication but they make slow subtle changes. The main advantages are –

    • Not addictive.
    • Most supplement or herbal remedies do not heavy any side effects or with draw symptoms.  This is a massive advantage compared to modern medications like benzodiazepines, which have severe withdrawal risk.
    • More suitable for moderate anxiety.

    Rather than jump straight into strong medication its much better to try natural products first. They can be easier to obtain and you can easily moderate them yourself.  Lost of people suffer from stress and its much better to try this first.  Quite often they can make you feel better physiologically even though there may have minimal effect on you physically.  This is often called the placebo effect.

    No Personality changes or up and down feelings

    The current herbal supplements on the market do not cause personality changes like some of the anti anxiety medication.  You won’t feel drowsy or feel like your life has been sucked out of you!  Also because they don’t have the strength of conventional drugs if you need to feel anxiety, say if car pulls out in front of you, you will respond as you should (i.e. get out of the way.)

    On the whole supplements and herbal remedies appear quite safe, and they are not addictive.  Just make sure you consult with your doctor first.

    Below is a list of certain minerals and vitamins that can help give your body an added boost.  It’s worth considering taking vitamin supplements as your body may be run down and it will need the extra help it can get from supplements.  I went through a period of taking supplement during my recovery.  I personally don’t think (if I’m being honest) it would have made any difference to the speed of my recovery.  If you eat a balance diet as set out in my Golden Rules then you should be getting enough vitamins and minerals.  However it’s still worth considering and certainly can’t do any harm.

    Tip from the trenches  

    Don’t eat whatever you like and think you can take vitamin supplements and that will be OK. I can assure you your symptoms will not go away.  Likewise don’t skip meals and take food supplements instead.  There is no substitute for healthy proper food.

    The reason you may want to take vitamin supplements is your body is under a great deal of stress at the moment and probably has been for some time.  Anything you can do to help it easily is a bonus. 

    Homeopathic Supplements for Anxiety

    I not going to go into any detail on “homeopathic” remedies as there are literally thousands of mixtures of these liquids so it’s difficult to actually prove if any of them work.  There much more likely to have a placebo effect more than anything else.  However the most popular one by far is the Bach remedies.   The Bach remedy for stress and anxiety contains a combination of five of the Bach(TM) Original Flower Remedies made from natural flower essences. It’s called RESCUE Remedy and is suitable for all the family.  It’s available in a dropper or spray.  It’s not something I have personally tried however there are reviews on amazon if you wish to read people’s experiences using Bach remedies.  The promotional information can be found below -

    “Rescue Remedy is world-famous for quickly restoring inner calm and enabling our body to release its own potential to manage daily stress without side effects. It’s a natural alternative to other stress relief methods and allopathic medicines with the benefit of being in a liquid format. Rescue is completely natural and contains five of the 38 Bach(TM) Original Flower Remedies; ‎ Rock Rose for terror and panic, Impatiens for irritation and impatience, Star of Bethlehem for shock, Clematis for inattentiveness and Cherry Plum for irrational thoughts. Safe for the whole family, to help with everyday ‎stresses. No side-effects or contraindications. Non ‎addictive.‎ Works in harmony with our own body, helping us to ‎release our potential to stay calm and in control ‎when faced with demanding situations‎. It is portable, discreet and convenient to take.‎ Can be taken anytime, anywhere you feel stressed ‎and anxious.”

    Vitamins that help with anxiety

     

    B Vitamins for Panic Attacks

    It’s long been known that B Vitamins are essential to nerve function.  B-1, B-3 & B-6 are especially important as they are a way of removing the lactic acid which can contribute to panic attacks.  The B vitamins are sadly lacking in a lot of peoples diets as the process of making white bread means some of the B vitamins are milled out of the flour.  B vitamins play an important role in proper functioning of amino acids and in regulating mood.  Since B vitamins are not stored in the body its essential to have an intake of these as your body is under a lot of stress.  Lack of Vitamin B can lead to sugar cravings, insomnia and mood changes.

    B vitamins work best when they are taken with other members of the B-complex and in-turn with other vitamins as a whole.

    Vitamin B1 is good for controlling blood sugar levels which effect panic attack sufferers. Vitamin B3 plays a major part in the enzymatic processes which helps to produce serotonin which promotes calmness and sleep.

    Vitamin B5 helps the adrenal function of the body which is especially important in panic attack sufferers.

    Vitamin B12 has been linked to improving depression.  Given the link between depression and anxiety its something that could be beneficial.  It also helps to support a healthy heart which tends to get exerted more in stressful people.

    Vitamins B supplements can be purchased alone or in combination with other vitamins in capsule form.  Click here for more information.

    Good food sources of the B vitamins include liver, meat, turkey, whole grains, potatoes, bananas, chillies, legumes, nutritional yeast and molasses.

    Does Magnesium help with Anxiety?

    Magnesium is a mineral that's crucial to the body's function. Magnesium helps keep blood pressure normal, bones strong, and the heart rhythm steady.

    Magnesium is necessary to reduce the effects of constant anxiety and stress. This is especially important if you suffer constant panic attacks (panic disorder).  It is also thought it can help in producing new brain patterns of behaviour which are not influenced by fear and compulsive thinking.

    Magnesium helps stress because the body uses it for muscle relaxation.  It’s possible that if you take extra supplements of this it may help to reduce muscle tension and relieve anxiety symptoms.   Research has shown it can be beneficial to reduce anxiety, nervousness, fear, restlessness and irritability.

    Magnesium is one of the most common elements on the planet.  Unfortunately the way in which we produce food today means that magnesium can be wiped out from our diet.  Millions of people are not getting enough magnesium in their foods they consume.  Although real magnesium deficiency is not very common, it’s possible that not getting enough magnesium through a poor diet can increase the risk of anxiety and panic attacks. Also it would appear that some conditions related to anxiety can deplete the amount of magnesium in the body –

    -Stress could reduce the amount of magnesium

    -Hyperventilation appears to decrease magnesium in the body

    -Some foods and drinks may lower magnesium levels

    Magnesium is involved in more than 300 essential metabolic reactions and is essential for nerve health.  There is still much to be learnt about the human body but it may contribute to anxiety and panic attacks if you not getting enough magnesium. 

    Taking magnesium isn’t going to cure anxiety but it could make you feel better.  Make sure you are consuming enough, as your body needs all the help it can get it in obtaining vitamins and minerals.

    Magnesium has also been shown to protect the arteries and heart which can only be a good thing.  A study has shown if B6 and magnesium were taken together it help to relieve breast tenderness, anxiety-related premenstrual symptoms, and menstrual weight gain and pain. 

    A great way of getting more magnesium into your body and it being pleasurable is dissolving Epsom salts into a bath.  The magnesium in the salt will be absorbed through the skin.  You could also combine this with lavender oil.  The smell of lavender often makes people feel more calm and relaxed. 

    Magnesium can be obtained through foods such as dark green leafy salads i.e. spinach, cabbages, etc.  These are also good for B vitamins.   Other food sources of magnesium include legumes, chicken, beef, fish (especially halibut, cod and salmon), seeds, buts, bananas, watermelon, potatoes, figs and green beans.

    Magnesium can be bought and consumed as tables, liquid, flakes or even sprays.

    GABA and Inositol

    Anxiety and panic attacks have long been known to change your body chemicals. Research has shown that anxious people have insufficient or low neurotransmitter levels. Medication has been designed to improve these neurotransmitters, however there are natural supplements which can also do same. Inositol and GABA can help with this.

    GABA, Inositol and other natural supplements claim to treat anxiety and will be the answer to your problems. There have been many studies into Inositol and GABA but none that conclusively reveal they cure. But you should not rule it out as long as you combine this with other treatments.

    Inositol is a carbohydrate, and is found in rice, beans, fruits and grains. These foods have very low doses of Inositol. Research has indicated that Inositol can play a major role if taken in high doses in controlling mental health conditions such as depression, agoraphobia, obsessive compulsive disorder, and panic disorder.

    Inositol

    Serotonin has long been known to play a part in mood.  Inositol which is a carbohydrate can help serotonin be produced.  If Inositol is beneficial in the serotonin process then could reduce stress, anxiety and panic attacks.   Not producing serotonin has been linked to anxiety and has borne medications such as seroxat.  Drugs like benzodiazepine (which include Xanax, Valium, and Ativan) also try and reproduce this serotonin reaction but if you can do naturally you’re not going to have the addiction risks.  These drugs suppress the nervous system and cause drowsiness, sleep problems, impairments, etc.  Elderly people especially are more sensitive to these types of drugs and they have been associated with falls in older people.

    Inositol is available in powder and capsule form.

    Serotonin can also be purchased in capsule and powder form to enhance mood. 

    Gamma Amino Butyric Acid

    GABA – is an amino acid that can help panic attack sufferers.  GABA stands for Gamma – amino butyric acid.  GABA protects nerve cells from being ‘burned out’ due to excessive amount of accumulated stress. This is important for panic attack sufferers as they suffer from repeated flight or fight responses which can cause this burning out effect.  Research has shown that people who are afraid of their panicky feelings, have empty or deficient GABA Receptors in their brain. 

    GABA  receptors or neurotransmitters have long been linked to anxiety.  It can slow down and reverse the over stimulation of our brains.  If you have low levels of GABA it will be more difficult for your mind and body to relax after excitatory neurotransmitters have been released.  GABA is one of the brains most important neurotransmitters as it calms down the brain.  GABA can help calm you down when you’re stressed or irritable.  Valium works in a similar way to GABA, by imitating it to relax our brains.  Similarly alcohol and marijuana produce similar reactions in the body which can lead to sufferers self medicating to overcome anxiety.  Research has indicted a whole section of mental issues can be attributed to low GABA receptors.  That’s not to say it’s some magic pill because it s not.   Nor does using alcohol, tranquilizers and marijuana because they are all addictive and produce diminishing returns over time, so you have to take more to feel the same benefits.

    You can get GABA from naturally from glutamate.  See food list below.

    Free* Glutamate Content of Foods                                    (mg/100g)

    Cow's Milk                                                                                            2

    Human Milk                                                                                        22

    Eggs                                                                                                    23

    Beef                                                                                                     33

    Fish (Mackerel)                                                                                    36

    Chicken                                                                                               44

    Potatoes                                                                                              102

    Corn                                                                                                    130

    Oysters                                                                                                137

    Tomatoes                                                                                             140

    Broccoli                                                                                               176

    Mushrooms                                                                                         180

    Peas                                                                                                     200

    Grape juice                                                                                          258

    Fresh tomato juice                                                                               260

    Walnuts                                                                                               658

    Soy Sauce                                                                                           1090

    Parmesan cheese                                                                                1200

    Roquefort cheese                                                                                1280

     

    GABA does not cross the blood brain barrier and must be formed with in the brain.  Although more research is need it would appear if you can increase your GABA in the brain it does seem to help and improve anxiety.

    By taking Inositol and GABA through supplements people hope to control their anxiety.  The logic here is if you can increase your serotonin and GABA levels you can potentially receive two natural substances not known to have any side effects.  One study showed that within just 60 minutes of taking GABA, alpha brain waves (a sign of relaxation) were increased on EEGs. Taking GABA also boosted the immune system, which functions best when you are relaxed.  

    GABA can be purchase as capsules or just stirred into water.  Click here for more details.

    Glutamine, Glycine and Taurine

    Glutamine,Glycine and Taurine is similar to GABA.  These amino acids can promote relaxation in the body.

    Teas - Stay away from coffee and tea as it contains caffeine but there are lots of alternative out there.  Peppermint and chamomile are my personal favourites.  There is evidence to suggest chamomile can help relax you.  Green tea is also a good alternative as its contains an amino acid which can raise your GABA levels

    5 hydroxytryptophan (5-HTP)   is an amino acid supplement, which can help boost levels of serotonin which can promote sleep and lift mood levels.  It can be purchased in capsule form.

    Omega Fatty AcidsOmega Oils are essential fatty acids (EFAs).  These ‘good fats’ are vital in maintaining physical and mental health.  There are two families of EFA’s Omega 3 and Omega 6.  They are essentially ‘fatty acids’.  Research has shown that having a balanced diet of Omega 3 & 6 is essential for your good health, and taking supplements may lessen the strength of the body’s flight or fight response.  They are predominately sold in capsule form.

    KAVA, KAVA Root  Kava (Piper methysticum), is a herb used for thousands of years in the South Pacific islands and is renowned for its ability to cause profound relaxation and an overall sense of well-being.

    The roots of the kava plant have long been used to make a drink that has sedative and aesthetic effects. It is consumed throughout the Pacific Ocean cultures of Polynesia, including Hawaii, Vanuatu, Melanesia and some parts of Micronesia.

    In a recent study it was shown to be a potential natural alternative for the treatment of chronic clinical anxiety. The study showed compared with some other options it has less risk of dependency and less potential for side effects.

    The eight-week study published in the Journal of Clinical Psychopharmacology involved 75 patients who had been clinically diagnosed with generalized anxiety disorder.  The participants were given either kava or placebo, and anxiety levels were regularly assessed.

    Those in the kava group were given tablets twice per day consisting of water-soluble extracted kava (peeled rootstock) for a total dose of 120mg of kavalactones for the first three-week controlled phase. In cases of non-response, this was increased to a double-dose twice per day for the second three-week controlled phase.

    Participants in the placebo group took matching dummy tablets in the same manner.

    At the end of the study, the kava group showed a significant reduction in anxiety compared to the placebo group.  For those diagnosed with moderate to severe GAD, kava had an even greater effect in reducing anxiety.

    In the end, 26 percent of the kava group were in remission from their symptoms compared to six percent of the placebo group.

    Kava was also well-tolerated. The findings showed no significant difference among the two groups for liver function, which had previously been a concern for kava’s medicinal use.

    Furthermore, there were no significant adverse reactions that could be attributed to kava and no difference in withdrawal or addiction between the groups.

    Kava is one of the most common natural supplements for anxiety and is the only one to have extensive research done on it.  Basically Kava root contains a high dose of kava lactones.  This compound in studies has shown to have psychoactive properties.  Interestingly there is more than one type of kavactone in kava, but all of them seem to promote calmness.

    Kavalactones would appear to improve GABA and dopamine production and to prevent norepinephrine reptake.  This makes them invaluable for controlling anxiety.

    Kava on the face of it seems to provide everything one needs from an anxiety, with no addiction risk and it can be favourably compared with benzodiazepines and buspirone.   The benefits include –

    Mild Sedation

    Relaxes the muscles

    Pain Reduction

    Anxiolytic (anti –anxiety properties)

    Kava originally could be purchased in teas and is still sold in tea form today.   However the required dose to have any effect on your body would probably be too low in a cup of tea.  The kavactone levels are too small.  Kava can also be purchased in pill form from certain countries.

    Over recent years Kava has been removed from markets across Europe because research has linked Kava with liver damage and toxicity.  However further studies tended to dismiss the link between the herb and liver damage.  There are probably several reasons for this –

    1. Kava seems to have a bad reaction with drugs and alcohol.

    2. It depends which part of the Kava plant you use.  The root seems to be the more potent.

    3. Some supplements use more synthetic kava compounds which make any testing unreliable.

    The majority of studies seem to advocate the use of kava along as you’re not drinking alcohol and it’s under your doctor’s supervision.   

    Kava Kava can be purchased in capsule, tea or powder form.

    natural anti anxiety supplements

    Valerian Root

    Valerian is another anxiety-reducing herb.

    Valerian root is known for its relaxing effect and it helps to promote sleep.  It’s commonly used with insomnia sufferers who need help in falling to sleep.  So from an anxiety point of view it’s not an herb that’s mentioned that often.

    With its calming effects it often can help anxiety sufferers as well and is often seen as an answer to stress and tension.  Its herbal properties somehow seem to relax the mind and body, and give the sufferer a much needed rest if they combine it with breathing exercises or meditation.  It can be bought in tea form or as pills.

    Research has been mixed about how well it actually works.  However it’s proved very popular supplement indicating that for some people it seems to have beneficial effects.  You are probably wondering how it works.  Well research has been inconclusive, but it would seem valerian root seems to assist the GABA receptors, although it’s not clear how.

    It has no known major side effects but as with most herbal remedies its best not taken with alcohol in the system or with other herbal remedies or drugs.

    Valerian root can come in tablets or tea form.

    Passion Flower

    Taking passion flower for anxiety is another common herbal supplement and is similar to a kava but weaker.  There has been some research into passion flower and the majority of studies seem to indicate some light relief from moderate anxiety. 

    If you’re experiencing full blow panic attacks and anxiety it’s probably not going to help much.  If anxiety is just a small inconvenience in your daily life then this will probably give you that little help when you need it. 

    The variety seems to be key in which passion flowers as some are more effective than others.  Some varieties of passion flower contain beta-carboline harmala alkaloids.  This compound has anti-depressant qualities especially in the leaves.  The Maypop flower has compared well to the anti anxiety drug oxazepam in studies.     

    Passion flower comes in tablets, liquid or tea form.

    St John’s Wort

    St John’s Wort is a herb that’s been used for hundreds of years in mental health treatment and healing wounds.  Some people find this to be beneficial especially if they suffer from depression.  Depression and anxiety are linked so it’s possible this can help anxious people.  Some people claim it also helps them to sleep as well. 

    The plants Latin name is Hypericum Perforatum although it sometimes displayed as Hypericum which comes from the Greek name meaning ‘greatest health.’    The active ingredient is called ‘hypericin’ which should be displayed on the package telling you the dosage in the tablet or capsule.  It also contains hyperforin which has antibiotic properties.

    Studies show you may get a fast response in feeling better if you take St John’s Wort compared to other herbs. You may even feel your mood improving within the first week, but don’t think you can come off it as fast. St John’s Wort is not harmless — it’s a reasonably powerful medicine.  Taken responsibly, you may see some good results.

    St John’s Wort comes in tablet & liquid form.

    Catnip

    Catnip is quite an unusual herb and its part of the mint family.  Catnip may help to treat symptoms associated with anxiety.   The benefits attributed to catnip are to alleviate irritations, stomach cramps and spasms which occur when anxiety happens.   If you suffer from headaches it may also help the tension which tends to trigger this.  Some people have suggested it helps insomnia and improves appetite.

    Catnip can be taken as a tea, capsule or extract (liquid) form.

    Fennel

    Fennel is a plant species in the genus Foeniculum. It is a member of the family Apiaceae. It is a hardy, perennial, umbelliferous herb, with yellow flowers and feathery leaves.

    It’s not that commonly associated with anxiety but it’s used to treat similar symptoms such as coughs, indigestion and asthma which may make the anxiety worse.    Helping stomach issues is its main advantage by helping reduce flatulence, and abdominal tension. For best results it can be consumed as a tea before or after meals. It has no known side effects. It’s a popular tea in Oriental countries such as India.

    Fennel can be commonly bought as teas, capsules, seeds, drinks/drops and even toothpaste.

    Chamomile

    Chamomile is a natural sedative and will only really have an effect on mild anxiety.  It’s one herb I would recommend as a substitute to tea or coffee as it can be drank as tea.  It’s quite popular and it can often be purchased in main stream coffee shops like Starbucks.

    It has calming properties and if you’re feeling nervous or agitated it can help.  It can also help to settle the stomach and improve digestion and help with every day stresses.

    The studies that have been carried out on chamomile have linked it to reducing headaches, and improving liver and lung health.  Chamomile is not addictive and can be used as a replacement for caffeine. Chamomile is also popular for anxiety in children.

    Chamomile can be purchased in many forms including capsules, creams, oils, tea, dried flowers, etc.

    Motherwort

    Motherwort or Leonurus cardiaca is best associated with treating menstrual discomfort.  Pregnant women also see Motherwort as a way to manage the stress, tension and anxiety of pregnancy.  Read the label if taken when pregnant as it appears it’s not recommend in the early stages of pregnancy.

    The Greeks gave Motherwort to pregnant women suffering from anxiety; hence the name “mothers herb” or “mother wort”.  It can also help -

    1. Good for night sweats and hot flushes 2. Can be effective against heart palpitations 3. Ease cramps 4. Increases circulation 5. Improves slow, sluggish digestion

    It’s commonly sold in tea form and as drops.

    Skullcap

    Skullcap also known as Scutellaria lateriflora, Scutellaria, Scullcap, Scute, Blue Skullcap, Mad-Dog Skullcap, and Madweed. It’s a perennial mint and produces flowers in various different colours.  It became known in the 1700’s as Mad dogs weed as settlers thought it could treat rabies.

    Skullcap is a comforting herb, traditionally used to alleviate nervous tension and exhaustion. It is used to promote relaxation and emotional wellbeing during times of stress in one’s life.

    It comes in tea, capsule and drop form.

    More recently Skullcap has been used to ease restless leg syndrome, twitchy muscles and it has anti inflammatory properties.  It can help to relax the body because of its sedative effects on the body.  Skullcap’s relaxing properties makes it ideal to fight restlessness, insomnia, and rapid heart beat.  Its not be used by pregnant women.

    Vitamin D

    Vitamin D is a vitamin found in fatty fish such as mackerel and salmon.  It’s also found in eggs.  The body can make its own Vitamin D from sunlight.  If you feel anxiety and depression in the winter months then improving your vitamin D can give you a boost.  A study has identified that Vitamin D was linked to anxiety and depression in fibromyalgia patients.  This vitamin plays a major part in bone health, immunity and a healthy heart.  It also helps to protect against cancer.

    Research on vitamin D has shown that many people are deficient in Vitamin D and they are unaware of it. 

    Vitamin D can be purchased in capsule, soft gel or even spray form.

    Omega 3s 6s & 9s

    Research indicates that omega-3s from fish oil (EPA and DPH) are useful in treating depression.  A study which researched substance abusers who ate little fish found that inceasing their diet of fish made them less angry and less anxious.  Tuna, salmon and sardines are common foods you can easily incoroporate into your diet to get more Vitamin D and Omega fish oils.  I personally would not take omega supplements unless you know you need these extra supplements. 

    They can be easily purchased in capsule form most supermarkets and health food shops.

    Lactium and L-Theanine

    Lactium is a supplement which comes from casein protein in milk.  The casein protein has been proven to reduce stress-retaled symptoms, including anxiety by lowering the stress hormone cortisol.  This can also result in lower blood pressure.

    Lactium can be purchased in capsule or chewable tablet form.

    L-theanine is an amino acid found in tea.  It can have a relaxing effect on the individual and can reduce physiological responses to stress.  It can improve levels of the calming neurotransmitter GABA.  It’s also thought to protect against neurotoxins from the environment.   L-theanine can be purchased in tablet form.

    Kalms

    I thought it was worth mentioning Kalms.  They are probably the most popular main stream herbal remedy on the market.  They can be purchased in most supermarkets.  Kalms are sold in tablet form.  They are marketed to help sleep, stresses and strains and to reduce worry.  The contents of the tablets include traditional herbal remedies - Hops Powder 45mg, extract of Valerian from 135mg and extract of Gentian from 90mg. 
    Valerian has been discussed above.  Hops are best known in the fermentation process for beer but they also have good anti anxiety properties.  They promote stomach secretions which can help the digestive system.  Hops also contain estrogens which can help women with menopausal complaints and reduce insomnia and hot flashes.  As regards anxiety is can reduce stomach cramps and nervous complaints such as indigestion. Gentian is a perennial plant that can live as long as fifty years.  It has been traditionally used to clean wounds and treat gastrointestinal problems.  It is thought to help depression and nervous tension.

    Kalms are not expensive and are best used for mild anxiety.  They are non addictive.  They can be purchased online here.

    anti anxiety supplements

    Multi-Vitamins and Supplements

    There are some very popular multi supplement on the market – See the POSITIVE PANIC ATTACK Resource page.  They combine all sorts of vitamins and supplements into one tablet that you can take daily.  You can compare prices for them here.  

    I have mixed feelings about taking supplements.  I think it’s helpful in the first 12 months of recovery but I would be against long term use of supplements, once you recover.  You should get all the nutrients you require from a balanced diet.  I would also state a word of caution that it’s counterproductive and even harmful to take more than the recommended daily doses of supplements.  If you are in any doubt please consult your doctor or a qualified nutritionalist.

    Where or not you wish to take supplements you must combine this with the Golden Rules set out in the program.  Natural supplements will not work on their own. 

    If you wish to go down the medication route then all your really doing is managing on a day to day basis and having to deal with the side effects that go with it.

    If you feel run down then combine vitamins, herbs and supplements within your recovery program and give your body every chance to heal. 

    OTHER ARTICLES YOU MAY LIKE -

    The Anxiety Nervous System Stress, Cycle of Fear, Causes of panic attacks, Sensitized, Balanced Life, Sympathetic, Parasympathetic, Autonomic and voluntary, Vitamins Minerals

    What are the Symptoms of Panic Attacks Panic Attack Symptoms

    Why do people suffer from Panic attacks? Triggers of Panic attacks, anxiety, cycle of fear, out of the blue panic attacks, pregnancy panic attacks, drugs, premenstrual, diet, nervous system

    Diet For Anxiety Anti Anxiety Diet, Which Foods cause Panic Attacks

    the secret blod the secret........

       DISCOVER THE SECRET TO OVERCOMING PANIC ATTACKS, ANXIETY & PHOBIAS.   CLICK HERE

    <table style="border: 1px solid #d8