What herbs are good for anxiety? How should we consume these plants? Is there any harm? Do they calm and calm us down? You can find the answers to all these questions and much more below.
Are there any herbs that are good for anxiety?
Anxiety disorders are a common problem that affects millions of people around the world. Over the years, treatment options for anxiety disorders have expanded to include both prescription drugs and natural alternatives.
Also, many anti-anxiety herbs have been discovered. These herbs are also thought to benefit negative mood states such as depression.
In this article, we’ll discuss some of the herbs that can relieve anxiety , as well as other treatment options to consider.
What herbs are good for anxiety?
Here are the herbs that are good for anxiety:
1- Morsalkım (withania somnifera)
The first substance among the plants that are good for anxiety is wisteria . Wisteria is an adaptogenic herb with a long history of use as an anxiety treatment . Many of the active compounds in wisteria have been shown to have anti-stress, anti-inflammatory and antioxidant properties.
In a 2014 review, researchers evaluated the results of five human subjects using wisteria for stress and anxiety . Four out of five trials said my wisteria was good for anxiety.
However, the review’s authors had some concerns about potential bias in the studies, so additional research is still needed.
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2- Papatya (matricaria recutita)
The second ingredient among the herbs that are good for anxiety is chamomile. Chamomile is a popular herb most commonly used as a decaffeinated tea. Although chamomile contains a wide variety of beneficial compounds, it is known to promote relaxation, especially in people with anxiety.
In 2016, researchers investigated the effect of chamomile supplementation on generalized anxiety disorder . Study participants took 1,500 mg of pharmaceutical grade chamomile extract daily for 8 weeks.
At the end of the study, the researchers found a significant decrease in anxiety scores and a notable increase in overall well-being.
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3- Hops (humulus lupulus)
The third ingredient among the herbs that are good for anxiety is hops. Hops is a commercially grown herb widely used in brewing. Like chamomile, some compounds in hops are sedative, making them a helpful option for people with anxiety.
A 2017 study analyzed the effects of hops on stress, anxiety, and depression. Study participants were randomly assigned to receive either placebo or hop extract for 4 weeks. After a 2-week break, participants who initially received hop extract were switched to placebo, and those who received placebo initially were given hop extract.
The results showed a significant reduction in depression and anxiety scores with hops supplementation compared to placebo.
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4- Kava (piper methysticum)
The fourth ingredient among the herbs that are good for anxiety is kava. Kava is a popular anxiolytic herb originating from the Pacific Islands. Various types of compounds, both sedative and non-sedative, contribute to the anti-anxiety properties of this herb.
In 2018, researchers analyzed 12 studies on whether kava was a treatment option for anxiety disorder . In three of the trials reviewed, kava was found to be effective at reducing anxiety disorder symptoms compared to placebo.
However, analysis of the remaining trials did not show significant results, suggesting that further research would be beneficial.
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5- Lavanta (lavandula angustifolia)
Another thing among the herbs that are good for anxiety is lavender. Lavender is one of the most popular aromatherapeutic herbs for anxiety, sleep and general mood. Lavender has a wide range of active compounds with various benefits, including compounds with sedative and anti-anxiety effects.
A 2019 review analyzed the effects of lavender on anxiety in 100 people. Most studies have reported a positive effect of various lavender applications on anxiety levels, especially oral lavender supplementation.
However, this research review cautions that less biased and larger clinical trials are still needed.
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6- Lemongrass (Melissa officinalis)
Among the herbs that are good for anxiety , there is also lemongrass. Lemongrass is another herb that has traditionally been used to help improve anxiety, depression, and other mood disorders. In addition to its anti-anxiety benefits, research also suggests that lemongrass may help improve cognitive health.
A 2018 study investigated the effectiveness of lemongrass and lavender on anxiety and depression in people with insomnia . For the study, 67 participants were given either a lemongrass and lavender supplement or a placebo every night for 4 weeks. The results showed a reduction in insomnia symptoms and scores of anxiety and depression in the lemongrass and lavender group.
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7- Passion fruit (Passiflora incarnata)
Another plant that is good for anxiety is passion fruit, also known as passiflora . Passionflower is a traditional herb used to treat a wide variety of conditions, including anxiety and sleep disorders. The multiple active compounds in passionflower seem to act on brain receptors that reduce anxiety and promote relaxation .
A 2017 review included two small studies on the effects of passionflower extract on anxiety. Although the results of these studies seemed to support the sedative effects of passionflower, the results were not statistically significant.
Another study announced that research on passionflower is still incomplete and more studies are needed to determine its effectiveness for anxiety.
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8- St. John’s Wort (Hypericum perforatum)
The eighth ingredient among the herbs that are good for anxiety is St. John’s Wort. St. John’s Wort is an herb with a long history of use in the treatment of mood disorders . St. John’s wort is commonly used as a natural option for depression, research is currently investigating its effectiveness for anxiety as well.
Studies on people using St. John’s Wort for anxiety are limited. However, as of 2018, the effects of this herb on anxiety in mice are being studied.
Various mixtures of St. John’s Wort extracts were administered to the animals for a period of 21 days. The researchers found that St John’s Wort supplementation contributed to a reduction in stress hormones and other inflammatory markers.
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9- Valerian grass (valeriana officinalis)
Our last ingredient among the herbs that are good for anxiety is valerian. Valerian is another herbal supplement often found in tea form, along with chamomile. The active compounds in the valerian plant have soothing properties, making valerian another popular option for anxiety.
A 2019 study investigated the effect of valerian root extract on functional brain activity. In this 4-week study, participants took either valerian or a placebo supplement three times a day. Electroencephalography (EEG) results showed that the valerian group experienced changes in parts of the brain associated with stress and anxiety .
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Warning about herbs that are good for anxiety
It is important to know. The Food and Drug Administration (FDA) does not recommend or comment on herbal supplements for any treatment. If you are planning to take herbal supplements for anxiety, you should make sure you do your research on both the supplement and the brand you will be taking. You can also take supplements by consulting your doctor.
Other things that are good for anxiety
Even if they receive clinical treatment, many people with anxiety benefit from implementing lifestyle changes to help reduce stress. Other things that help reduce anxiety in your daily life include:
- Practice relaxation techniques: Deep breathing, meditation, and other relaxation techniques have been shown to reduce the symptoms and severity of anxiety.
- Get enough sleep each night: Insomnia is often a trigger for people with anxiety, so it’s important to get the right amount of sleep each night.
- Exercise for 30 minutes, 5 times a week: Exercise produces beneficial hormones that are known to help relieve symptoms of anxiety and depression.
- Eat a balanced diet: Foods like fruits, vegetables, grains, and healthy fats are rich in nutrients that help support brain health.
- Avoid alcohol, nicotine, and other harmful substances: While it may be tempting to use alcohol, nicotine, and other substances to relieve stress, these can often do more harm than good.
When to see the doctor?
It’s never too late to seek help for anxiety, depression or any other psychological problem.
If you are having problems in your daily life due to anxiety, if the herbs that are good for anxiety do not work for you, you should talk to your doctor. They can sit down with you to discuss treatment options and refer you to a therapist or psychiatrist for further treatment.
As a result
For those who want to explore natural alternatives to anxiety medications, herbs can be a good option.
Even common herbs like chamomile and lavender may have anti-anxiety benefits, as noted in some clinical studies. Additionally, some research suggests that the other herbal supplements above may also have anti-anxiety benefits.
It is always best to consult your doctor before starting any herbal supplement, and you should never take more than the recommended amount.