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7 Herbs for Stress and Anxiety
Feel stressed and anxious? You're not alone. Tens of millions of people in the United States experience stress and anxiety annually due to life changes, work-related pressures, relationship issues, and much more. In fact, over 18% of people are diagnosed with an anxiety disorder.
Managing these negative emotions usually involves practices such as mindfulness, talking to friends or a professional therapist, exercising more, and getting a good night's sleep. These techniques work. However, sometimes, at that moment, you need a little extra help to provide immediate relief.
In this article, we explore some of the most popular evidence-based herbs for stress and anxiety, including their uses, effectiveness, and safety.
7 Herbs for Stress and Anxiety
1. Rhodiola
Rhodiola rosea (or Arctic root) is a perennial herb renowned for its nootropic, neuroprotective, and anti-inflammatory effects. However, it also has some significant anxiety-reducing properties and has been shown to be effective at treating mild to moderate depression and generalized anxiety.
In one study, 80 people who were experiencing burnout took 400 mg of Rhodiola rosea for 14 days. After the treatment period, they self-reported lower levels of anxiety, anger, confusion, depression, and stress compared to the placebo group.
Some have suggested that rhodiola balances cortisol levels (the stress hormone), leading to lower levels of stress-induced depression and anxiety.
Learn more about Rhodiola's remarkable effects on vitality and health.
2. Ashwagandha
Ashwagandha (Withania somnifera), an adaptogenic herb native to India, Africa, and the Middle East, is known for its potential to ease anxiety and enhance sleep. Its root is rich in therapeutic properties, including anti-stress, anti-inflammatory, and antioxidant effects.
Several studies have highlighted ashwagandha's effectiveness in mental health. For instance, individuals with schizophrenia experienced reduced anxiety and depression symptoms after taking 1000mg of Withania somnifera extract daily for 12 weeks. Another study on chronically stressed adults showed that ashwagandha decreased anxiety and cortisol levels over eight weeks, possibly by modulating the hormone response of the HPA axis.
The only major downside is the taste. However, if taken in capsule form, it shouldn't be a problem.
3. Passionflower
Passionflower (Passiflora incarnata) is currently being investigated as a safer alternative to benzodiazepines – a front-line anxiety treatment. A 2017 study compared the effects of passionflower or midazolam in 40 participants who were about to undergo a tooth extraction. It found that both treatments had a similar effect. However, where midazolam caused side effects like amnesia (20% of participants were affected), passionflower was extremely safe.
Further studies have compared passionflower to another benzodiazepine, oxazepam. The results confirmed there was no difference in efficacy – although people in the passionflower group saw little effect in their job performance compared to the oxazepam group.
4. Ginkgo
Ginkgo (Ginkgo biloba) is considered one of the most effective herbs for stress and anxiety. In a study of 80 post-stroke depression sufferers, a combination of ginkgo biloba and the antidepressant venlafaxine improved daily functioning and significantly reduced depression levels compared to venlafaxine alone. This group also showed increased levels of BDNF and 5-HT, which are essential for brain health and mood, and required lower venlafaxine doses with fewer side effects.
Another study involving 80 participants with major depression revealed that adding 200 mg of ginkgo extract to electroconvulsive therapy (ECT) enhanced cognitive function and reduced depression more than ECT alone.
Lastly, a randomized control trial of 107 people diagnosed with anxiety disorders confirmed that ginkgo lowered levels of anxiety, tension, and aggression compared to a placebo.
5. Lemon Balm
Lemon Balm (Melissa officinalis) is a medicinal herb for stress and anxiety. There also appears to be some sleep-enhancing effects – a factor that meditates both conditions.
One study found that 1,000 mg of lemon balm and 400 mg of lavender resulted in a reduction in insomnia symptoms and anxiety and depression scores after being taken nightly for 4 weeks. Indeed, a dosage of between 1,000 to 1,500 mg of lemon balm is recommended.
Patients hospitalized with burns also reported that drinking lemon balm tea twice daily helped alleviate anxiety and provide a good night's sleep.
6. Valerian Root
Valerian root (Valeriana officinalis) is a perennial flowering plant native to Europe and Asia. Known for its sedative and anti-anxiety effects, it's commonly consumed as a tea. The root contains a number of therapeutic compounds believed to cause its beneficial effects. However, the American Academy of Sleep Medicine cautioned against using valerian for insomnia due to insufficient evidence.
Nonetheless, a review of 60 studies found that a dosage of 100 to 1,300 mg of valerian root could lower anxiety symptoms. Long-term usage isn't recommended, with the root considered safe for up to 28 days.
7. German Chamomile
German Chamomile (Matricaria chamomilla) is another highly effective herb for stress and anxiety. Most commonly consumed as a tea, its effects are renowned for their soothing properties – a fact replicated in several clinical trials.
Over a 12-week period, researchers observed that chamomile substantially decreased symptoms in individuals with moderate-to-severe generalized anxiety disorder (GAD), demonstrating both efficacy and safety for long-term use due to minimal side effects.
An 8-week study highlighted chamomile's ability to reduce anxiety levels, with effectiveness comparable to conventional anxiolytic medications, as gauged by the Hamilton Anxiety Rating Scale (HAM-A). Furthermore, a 2009 investigation revealed chamomile's potential to lessen anxiety by interacting with brain neurotransmitters, noting a decrease in HAM-A scores among participants with mild anxiety.
Try Tonicc for Daily Stress and Anxiety Relief
Transform your mornings and soothe your anxiety with Tonicc's special formulation containing Rhodiola, L-Theanine, B6, and B12. We added rhodiola due to the depth of research that has proven its mental health effects. As herbs for stress and anxiety go, it's among the best.
Just add a single pump to your favorite beverage, and you'll get your daily dose of serenity and calm. You'll also notice its brain-boosting properties.
