Natural Remedies for Anxiety: Dosage and How to Use
Anxiety can be overwhelming, but several natural remedies may help manage symptoms. Below are some commonly used natural remedies, including recommended dosages and how to use them effectively.
1. Ashwagandha
- Dosage: 300-500 mg of standardized extract, taken once or twice daily.
- How to Use: Ashwagandha is an adaptogenic herb known for reducing stress and anxiety. It can be taken in capsule or powder form. Capsules are convenient, while powder can be added to smoothies, teas, or warm milk. Start with a lower dose and increase gradually, monitoring how your body responds.
2. Lavender
- Dosage: 80-160 mg of lavender oil extract per day.
- How to Use: Lavender is known for its calming properties. It can be used in various forms, such as essential oil, capsules, or tea. For anxiety, consider taking lavender oil capsules or drinking lavender tea. Alternatively, you can diffuse lavender essential oil or apply it to pulse points like wrists or temples for aromatherapy benefits.
3. Passionflower
- Dosage: 400-800 mg of passionflower extract, taken once or twice daily.
- How to Use: Passionflower is commonly used to reduce anxiety and improve sleep. It can be consumed as a tea, tincture, or in capsule form. For tea, steep 1-2 teaspoons of dried passionflower in hot water for 10-15 minutes. If using capsules or tinctures, follow the dosage recommendations on the product label.
4. Chamomile
- Dosage: 1-2 cups of chamomile tea daily, or 300-400 mg of chamomile extract once or twice a day.
- How to Use: Chamomile is well-known for its calming effects, making it a popular remedy for anxiety. Drinking chamomile tea is the most common way to use it. Steep 2-3 teaspoons of dried chamomile flowers in boiling water for 5-10 minutes. Chamomile can also be taken as an extract or supplement.
5. Valerian Root
- Dosage: 400-900 mg of valerian extract before bedtime.
- How to Use: Valerian root is often used for anxiety, particularly if it's affecting sleep. It can be taken as a capsule, tincture, or tea. For tea, steep 1 teaspoon of dried valerian root in hot water for 10-15 minutes. Valerian has a strong taste, so it’s commonly taken in capsule form.
6. L-Theanine
- Dosage: 100-200 mg, up to three times daily.
- How to Use: L-Theanine is an amino acid found in green tea, known for promoting relaxation without drowsiness. It can be consumed by drinking green tea or taking supplements. L-Theanine supplements are a more concentrated form, which can be taken 30 minutes before an anxiety-inducing event.
7. Magnesium
- Dosage: 200-400 mg daily, preferably in the evening.
- How to Use: Magnesium supports the nervous system and can help alleviate anxiety. It is available in various forms, including magnesium glycinate or citrate, which are well-absorbed. Take it with a meal to reduce the likelihood of gastrointestinal discomfort.
8. Omega-3 Fatty Acids
- Dosage: 1-2 grams of EPA and DHA combined per day.
- How to Use: Omega-3 fatty acids, particularly EPA and DHA found in fish oil, have been shown to reduce symptoms of anxiety. They are available in fish oil supplements or can be obtained by eating fatty fish like salmon, mackerel, or sardines. Supplements should be taken with food to improve absorption.
9. B Vitamins
- Dosage: B-complex supplement providing at least 50-100 mg of B vitamins daily.
- How to Use: B vitamins, especially B6, B12, and folic acid, are essential for mental health and stress management. They can be taken as a B-complex supplement or found in foods like eggs, legumes, leafy greens, and fortified cereals. Taking them with meals can enhance absorption.