6 Chinese Herbal Medicines for Anxiety

More than 18% of people in the United States suffer from an anxiety disorder each year. Over the years, treatment options for anxiety disorders have expanded to include both prescription medications and natural treatments (1).

Research shows that some herbal supplements may help manage anxiety, but more research is needed (2).

In this article, we’ll discuss some of the most popular research-backed herbs for anxiety, as well as other treatments to consider.

Anxiety is a feeling of fear or tension, often associated with life stressors such as health, money, work, and relationships. Anxiety is a common response to occasional stressors, such as a job interview or a medical procedure, but some people experience these feelings more frequently.

Anxiety disorders frequently cause intense fear and tension, which can interfere with daily life. In fact, it is estimated that up to 30% of adults will experience an anxiety disorder at some point in their lives (3, Four).

According to the National Institute of Mental Health, anxiety is caused by genetic factors and environmental factors such as trauma, childhood stress, or frequent negative or stressful life events. A family history of mental health conditions or anxiety disorders may also increase your risk (Four).

Many people rely on herbs to improve mild to moderate mental health conditions, such as anxiety, to avoid unwanted negative side effects from medications.

Herbal medicine is a type of complementary and alternative medicine that uses medicinal plants to support optimal health or alleviate certain symptoms.

Herbs have been used to alleviate mental health symptoms in some parts of the world for centuries, and have grown in popularity over the past few decades in the United States.Five).

One review of more than 100 studies spanning more than 20 years found that herbal supplements showed positive results on symptoms of anxiety and depression in 45% of studies, with fewer negative effects than traditional medications. I understand.6).

Before using herbs to support your mental health and manage anxiety symptoms, consult a health care professional to avoid potential interactions with medications or health conditions.

Also keep in mind that the Federal Drug Administration (FDA) does not approve herbal supplements, so choosing herbs from reputable companies is essential to ensure safety and effectiveness. .

Best combination with ashwagandha

NOW Certified Organic Ashwagandha Extract

• price: $$
• Recommended dose: 1 dropper (1mL) 2-3 times a day
• type: liquid
• Active ingredients: ashwagandha root
• Potential side effects of ashwagandha: Stomach discomfort, rash, itching

Ashwagandha (Withania somnifera) is an herb used in Ayurveda, a form of alternative medicine with roots in India. It is an adaptogenic herb with a long history of use as a treatment for anxiety disorders. Many of the active compounds in ashwagandha have been shown to have anti-stress, anti-inflammatory, and antioxidant properties (7).

NOW Ashwagandha Extract is certified organic. NOW supplements are also third-party certified by UL Solutions to ensure purity, potency, and safe manufacturing processes.

A small, double-blind 2019 study of 60 adults with insomnia and anxiety found that taking 600 mg of ashwagandha daily for 10 weeks significantly improved anxiety and insomnia scores compared to a placebo. I found that it has been improved (8).

In another recent small study, healthy adults who took 600 mg of ashwagandha daily for 8 weeks had lower cortisol (stress hormone) levels and perceived stress scores compared to people who took a placebo or lower doses. , and found that anxiety levels decreased significantly (9).

Current research recommends consuming at least 600mg of ashwagandha per day to relieve anxiety. Each mL of NOW Ashwagandha Extract contains approximately 500 mg of ashwagandha.

Please note that research is limited, so it is important to consult a medical professional before using this supplement.

Best combination with passion flower

Passiflora now

• price: $$
• Recommended dose: Take 1-2 capsules daily as needed
• type: capsule
• Active ingredients: Passion flower (flower and Ariel part)
• Potential side effects of passionflower: Drowsiness, confusion, uncoordinated movements (Ten)

Passiflora (passionflower) It has been used for centuries to treat anxiety symptoms and is a common ingredient in mental wellness supplements due to its potential ability to reduce feelings of stress and anxiety (11, 12).

In one study, 40 participants were given either passionflower or midazolam (an anti-anxiety drug) 30 minutes before tooth extraction.13).

This study found that passionflower and midazolam similarly reduced symptoms of anxiety. Additionally, unlike midazolam, passionflower did not cause any negative side effects such as memory loss after surgery.

Keep in mind that more research is needed on the long-term safety and effectiveness of passionflower supplements. Passionflower should be avoided during pregnancy as it can induce uterine contractions (Ten).

Additionally, passionflower can interact with some medications, so it’s important to consult a medical professional before taking any passionflower supplements.

NOW Passionflower provides 700 mg of passionflower extract per serving in 2 capsule sizes. It is also vegan and contains no dairy, nuts, soy or gluten.

NOW supplements are certified by UL Solutions and tested multiple times throughout the manufacturing process.

Great with lemon balm

mary ruth lemon balm

• price: $$
• Recommended dose: 15 drops, 1-3 times a day
• type: liquid
• Active ingredients: lemon balm leaves
• Potential side effects of lemon balm: Upset stomach, dizziness, allergic reactions

lemon balm (melissa officinalis) is another medicinal herb traditionally used to improve anxiety, depression, cognition, and other mood disorders (14).

Research suggests that supplements containing 1,000 to 500 mg of lemon balm may help relieve symptoms of anxiety (15).

In one study of 67 adults with insomnia, taking a supplement containing 1,000 mg of lemon balm and 400 mg of lavender nightly for four weeks significantly improved insomnia symptoms and anxiety and depression scores. I found out that16).

Mary Ruth’s Lemon Balm is vegan-friendly, non-GMO, contains no artificial flavors or colors, and is free of soy, sugar, dairy, and nuts. Testing is also conducted by a third-party organization, but the name of the testing organization is not disclosed on the company’s website.

Because Mary Ruth’s Lemon Balm is a proprietary blend made by soaking pure lemon balm leaves in vegetable glycerin to form a tincture, the company cannot confirm the exact amount of lemon balm per serving. says.

Instead, we recommend starting with 15 drops 1 to 3 times a day to find a dose that works for you.

Best combination with rhodiola

HUM Nutrition Big Chill

• price: $$$
• Recommended dose: Take 1 capsule daily with a meal
• type: capsule
• Active ingredients: Rhodiola root extract
• potential side effects Rhodiola: dizziness, dry mouth or excessive salivation (17)

Rhodiola The herb’s neuroprotective and anti-inflammatory properties have been shown to be effective in reducing depression and anxiety symptoms in people with mild to moderate depression and generalized anxiety disorder (18).

One study of 80 people experiencing burnout found that 400 mg. Rhodiola Over 14 days, there was significant improvement in self-reported anxiety, anger, confusion, depression, and stress compared to the placebo group (19).

HUM Nutrition Big Chill contains 500mg Rhodiola Contains root extract per serving and is third-party tested for purity and potency.

The capsules are vegan-friendly and contain no artificial colors or preservatives. Many reviewers claim that this supplement can help you feel calmer and better able to cope with everyday stressors.

Best compatible with valerian root

Sundown Naturals Valerian Root

• price: $$
• Recommended dose: 4 capsules before bed
• type: capsule
• Active ingredients: valerian root
• Potential side effects of valerian root: Headaches, upset stomach, decreased alertness, excitement, anxiety, heart problems, insomnia (20)

Valerian (Valeriana officinalis) is an herbal supplement commonly found in tea form. The active compounds in the valerian plant have sedative properties, making this herb one of the popular options for anxiety (twenty one).

One review of 60 studies found that consuming valerian root in doses ranging from 100 to 1,300 mg may reduce anxiety symptoms by changing the way the brain’s chemistry is linked to anxiety. I understand that.twenty two).

Valerian root is considered safe for short-term use up to 28 days (20).

Sundown Naturals Valerian Root contains no dairy, gluten, artificial colors, sweeteners or flavors.

Sundown Naturals has a reputation for quality control and manufacturing processes. Products are also third-party tested by UL Solutions.

Best when combined with multiple herbs

Swanson Vitamin Full Spectrum Valerian, Chamomile & Hops

• price: $
• Recommended dose: 2 capsules, 2-3 times a day
• type: capsule
• Active ingredients: Hop flowers, valerian root, chamomile flowers
• Potential side effects of valerian root: Headaches, upset stomach, decreased alertness, excitement, anxiety, heart problems, insomnia (20)
• Potential side effects of chamomile: Nausea, drowsiness, diarrhea, allergic reactions (twenty three)
• Potential side effects of hops: Drowsiness, dizziness, hypersensitivity reactions (twenty four)

Swanson Vitamins Full Spectrum Valerian, Chamomile & Hops supplements are third-party tested and customers rave about their benefits for relaxation and sleep.

Each 2 capsules contains 250 mg of hops and 250 mg each of chamomile flower and valerian root, both of which can help with anxiety and sleep (twenty two, twenty five).

Chamomile (Matricaria recutita) is a popular herb most widely used as a caffeine-free tea. Chamomile contains a variety of beneficial compounds, but is particularly well known for promoting relaxation in people with anxiety (twenty five).

In a study of adults with moderate to severe generalized anxiety disorder (GAD), taking 1,500 mg of pharmaceutical-grade chamomile extract daily for 8 weeks significantly improved anxiety scores and overall sense of well-being. I found out that it was done (26).

Chamomile may interact with certain medications, so be careful before taking chamomile extract, especially if you are taking blood thinners, hormonal contraceptives, or have undergone an organ transplant. Please note that it is important to consult a medical professional.

hop(Hermanus lupulus) is a commercially grown herbal flower commonly used in beer making. Similar to chamomile, certain compounds in hops have sedative properties, which may make them a useful option for people with anxiety.

One study of 36 healthy young adults found that consuming hops extract for two weeks significantly reduced depression and anxiety scores in the participants compared to a placebo.27).

Human studies on hops and anxiety are small, but the study mentioned above found that consuming 200 mg of hops Hermanus lupulus Doing this daily may reduce or reduce your anxiety over time. Still, further research is needed.