Depression and Anxiety: Natural Solutions to Feel Better

Anxiety and depression are part of modern life, but there are many natural remedies to ease them and restore serenity.
In this article, we explore herbs and supplements that provide effective support for better managing anxiety in daily life.

My personal experience led me to discover these natural solutions, and I want to share this information to help you handle stress and anxiety more calmly.

How to overcome anxiety and depression?

Overcoming anxiety and depression isn’t an immediate process, but several actions can help us move forward:

1. Accept your emotions: Don’t judge yourself; understand what disturbs you to better face difficult moments.
2. Adopt a routine: A routine offers a reassuring structure and reduces inner chaos.
3. Move regularly: A simple walk releases endorphins and helps you feel better in your body.
4. Prioritize good sleep and healthy eating: These elements are crucial for mental balance.
5. Seek support: Talk to a loved one or a professional to lighten your emotions and avoid feeling alone.
6. Practice meditation or deep breathing: These techniques help calm daily stress.

Remember, healing takes time. Every little step counts, and it’s essential to be kind to yourself.

Are natural treatments for depression effective?

Natural treatments can complement traditional therapies, but it is important to consult a doctor before starting supplementation.
Herbs and dietary supplements can be highly effective, provided they are used correctly and in the recommended doses.

Beneficial supplements for mood

• Vitamin D

Vitamin D plays a crucial role in regulating neurotransmitters like serotonin, often called the “happiness hormone.”
While sunlight is the best source of Vitamin D, many people suffer from deficiency due to lack of sunlight or other factors.
A Vitamin D deficiency is frequently linked to symptoms of depression and anxiety.

– Recommended dosage: 800 to 1,000 IU daily, but up to 4,000 IU for deficient individuals.

• B6 and B12 Vitamins

These vitamins are essential for the production of neurotransmitters like serotonin and dopamine, which regulate mood.
They help reduce depression and anxiety symptoms by supporting proper nerve function.

– Recommended dosage: B6: 1.3 to 2.0 mg, B12: 2.4 to 5.0 µg daily.

• Magnesium

Magnesium helps regulate cortisol levels, the stress hormone (ad).
It also promotes muscle and nerve relaxation, which can help reduce anxiety and improve sleep.

– Recommended dosage: 310 to 420 mg daily.
– Precautions: Excessive magnesium supplementation may cause side effects such as diarrhea, nausea, or abdominal cramps.

• Zinc

Zinc plays a role in modulating neurotransmitters, including those involved in anxiety management (ad).
Zinc deficiency is often associated with mood disorders, including anxiety and depression.

– Recommended dosage: 8 mg for women and 11 mg for men.
– Precautions: Excessive zinc (over 40 mg per day) can lead to side effects like digestive issues, reduced copper absorption, and weakened immunity.

• Omega-3

Omega-3 fatty acids, especially EPA and DHA, play an important role in regulating neurotransmitters (ad).
Regular consumption can improve mood, reduce depressive symptoms, and support brain health.

– Recommended dosage: 1,000 to 2,000 mg of combined EPA and DHA daily.
– Precautions: Omega-3s are generally safe, but excessive supplementation can cause digestive issues or increase bleeding risk, especially in individuals taking anticoagulants.

Herbs for easing anxiety

Some herbs have relaxing and calming properties that can be extremely helpful for fighting anxiety.

• Kava

Kava is a plant that acts directly on the central nervous system to induce a calming effect.
It is particularly effective in reducing anxiety without causing drowsiness.
It works by modulating the activity of certain neurotransmitters like GABA.

– Recommended dosage: The usual dose of kava is between 100 and 200 mg of standardized extract, taken once or twice a day (ad).
– Precautions: Prolonged use of kava can lead to liver damage, especially if consumed in large quantities or over long periods.
It is essential to consult a healthcare professional, especially if you have a history of liver problems.

• Passionflower

Passionflower, specifically Passiflora incarnata, is known for its relaxing effects (ad).
It increases GABA levels in the brain, helping to reduce anxiety and promote restful sleep.
Used for centuries, particularly by Native Americans, it is also commonly used in Europe to calm anxiety and nervousness.

– Recommended dosage: The typical dosage of passionflower is 250 to 500 mg of dried extract, taken once or twice daily.
– Precautions: While passionflower is generally well-tolerated, it can cause drowsiness.
It is advised not to drive or operate machinery after taking it.

• Valerian

Valerian, often called the “natural Valium,” is a natural sedative that helps reduce anxiety and agitation.
It works by increasing GABA production, which promotes relaxation and improves sleep quality.

– Recommended dosage: For insomnia, valerian is usually taken as a valerian standardized extract (0.5 to 2 mg of valerenic acid) before bedtime (ad).
– Precautions: Valerian side effects are rare and mild, but excessive use can cause dizziness or digestive problems.
Avoid combining it with sedative medications or alcoholic beverages without medical advice.

• Chamomile

Chamomile is widely used for treating anxiety.
It contains flavonoids that interact with brain receptors to reduce stress and anxiety.
In addition to its calming properties, it also has anti-inflammatory and anti-cancer properties.
Since inflammation is linked to anxiety, chamomile can offer a dual benefit.

– Recommended dosage: For anxiety, chamomile is usually consumed as tea (one to two cups daily) or in extract form (250 mg once or twice a day).
– Precautions: Chamomile may have anticoagulant effects and cause allergic reactions in some people, especially those sensitive to plants in the Asteraceae family.
Consult a doctor before using it if you’re on anticoagulant therapy.

• Saffron

Used for centuries for various ailments, saffron has proven effective in treating depression and anxiety.
Studies have shown that saffron is more effective than a placebo and sometimes even more effective than some antidepressants by increasing serotonin availability, a key neurotransmitter in managing anxiety and depression.

– Recommended dosage: The recommended dose for saffron is 30 to 50 mg of standardized extract per day, split into two doses.
– Precautions: Though rare, saffron can cause side effects like dry mouth, agitation, or drowsiness.

• St. John’s Wort

St. John’s Wort is well-known for its effectiveness in treating depression and has a beneficial effect on anxiety.
It inhibits the reuptake of serotonin.
While its direct effect on anxiety is less evident, its effectiveness against depression can indirectly relieve anxiety symptoms.

– Recommended dosage: The standard dosage is 300 mg of  St. John’s Wort extract (containing 0.3% hypericin), taken two to three times a day (ad).
– Precautions: St. John’s Wort can interact with various medications, including antidepressants, anticonvulsants, and birth control pills.
Therefore, it is crucial to consult a doctor before using it.

The role of amino acids in stress reduction

• L-Lysine and L-Arginine

L-lysine and L-Arginine are essential amino acids that have a significant impact on brain neurotransmitters (ad).
Studies have shown that L-lysine can increase serotonin levels, reducing anxious responses and lowering cortisol, the stress hormone.
A combination of these two amino acids has helped study participants better manage stress compared to a placebo group, with a notable reduction in cortisol levels.

– Recommended dosage: L-Lysine: 500 to 1000 mg daily, L-Arginine: 1000 to 2000 mg daily.

• Natural GABA

GABA (gamma-aminobutyric acid) is an amino acid that plays a key role in modulating brain neurotransmitters.
Naturally secreted by the body, GABA effectively handles stress, anxiety, and fear, and can help reduce negative thoughts, even preventing epilepsy.
It is present in fermented foods such as kimchi, miso, tempeh, and sauerkraut, but can also be taken as a GABA supplement (ad).

– Recommended dosage: 500 to 1000 mg daily.

• L-Theanine

L-theanine is an amino acid naturally found in black or green tea leaves and certain mushrooms like boletus (ad).
Studies have shown that L-theanine can reduce anxiety in people exposed to intense stress.
It promotes relaxation without causing drowsiness and can also slow the heart rate.

– Recommended dosage: 200 to 400 mg daily.
– Precautions: L-theanine’s side effects are rare but may be linked to its caffeine content, especially in green tea.
If you’re sensitive to caffeine or taking stimulants, it’s best to take L-theanine away from coffee or tea consumption.

Can caffeine increase anxiety?

Caffeine, a well-known stimulant, can increase anxiety in some people.
It stimulates the central nervous system, boosting cortisol levels.
Excessive consumption can cause palpitations, irritability, and anxiety.

If you suffer from anxiety, it’s advisable to limit your caffeine intake or switch to calming teas (chamomile, verbena) or decaffeinated tea.

The importance of gut health in managing depression

Did you know that your gut, often referred to as the “second brain,” can influence your mental state?
In recent years, studies have revealed that the health of the microbiome plays a significant role in regulating mood and anxiety.

Eating a diet rich in prebiotics, probiotics, and fiber promotes the growth of beneficial gut bacteria that help produce serotonin.
You can improve gut health with fermented foods like sauerkraut, kimchi, kefir, and yogurt, or take supplements like probiotics to boost your gut’s good bacteria (ad).

Can exercise really relieve anxiety and depression?

Physical exercise is one of the best ways to relieve anxiety and depression.
Physical activity boosts the production of endorphins, the “feel-good” hormones, which help reduce stress and improve mood.

Cardio exercises (running, biking, swimming) are particularly effective, but even a simple 30-minute walk each day can positively impact mental health.
Find an activity you enjoy and incorporate it into your routine to experience long-term benefits.

How meditation and relaxation soothe anxiety

Meditation and relaxation are powerful tools for soothing anxiety.
These practices help calm the mind, reduce stress, and restore emotional balance.
By practicing mindfulness, you can learn to observe your thoughts without reacting to them, reducing rumination and anxious thoughts.

Techniques like deep breathing, guided meditation, or yoga are also highly effective for easing physical and mental tension associated with anxiety.

Related: Cardiac Coherence – Breathing Exercice for Better Health

A comprehensive and natural approach to managing anxiety

Natural remedies offer valuable tools to support mental health, whether you’re dealing with anxiety, depression, or stress.
Combining these treatments with healthy lifestyle practices can help you regain a sense of calm and well-being.

Always consult a healthcare professional before using new supplements or plants to ensure they’re suitable for your specific needs.
In the journey to feeling better, these natural alternatives provide a powerful ally to restore balance and peace of mind.

Related: Sophrology Forget Burnout and Stress!

FAQ: Natural ways to relieve anxiety

Can I combine natural remedies with traditional treatments?

Yes, many natural remedies can be combined with conventional treatments. However, it is essential to consult your doctor before adding supplements or medicinal plants to your routine, especially if you are already taking prescribed medications.

What are the benefits of aromatherapy for relieving anxiety?

Aromatherapy, especially using essential oils such as lavender, chamomile, and sandalwood, can be an excellent way to reduce stress and anxiety. Inhaling certain essential oils or applying them in a massage can induce relaxation and ease tension.

Is CBD effective for fighting anxiety?

CBD (cannabidiol) has shown promising effects in reducing anxiety symptoms by promoting relaxation and calming the nervous system. However, research is still ongoing, and it is crucial to discuss its use with a healthcare provider, especially if you are taking other medications.

How long does it take for natural remedies to work for anxiety?

The effects of natural remedies can take anywhere from a few days to several weeks to become noticeable. Patience and consistency are essential when evaluating their effectiveness. It is also important to maintain a holistic approach by combining these remedies with stress management practices like meditation or exercise.

Explore 78 Natural Remedies for Common Ailments

Resources:
Magnesium for depression
Is zinc good for depression and anxiety
Is omega 3 good for depression and anxiety 
Is arginine linked to depression
L-Theanine to treat depression