SHOT
12-24-2002, 01:32 PM
Anxiety
Also indexed as: Nervousness, Panic Attacks
Anxiety describes any feeling of worry or dread, usually about potential events that might happen. Some anxiety about stressful events is normal. However, in some people, anxiety interferes with the ability to function. Severe anxiety usually lasts more than six months, though it may not be a problem every day. Some people who think they are anxious may actually be depressed. Because of all these factors, it is important for people who are anxious to seek expert medical care. Natural therapies can be one part of the approach to helping relieve mild to moderate anxiety.
Checklist for Anxiety
Rating Nutritional Supplements Herbs
3Stars Kava (take only under medical supervision)
2Stars Inositol
Multivitamin-mineral Passion flower (in combination with valerian)
Valerian (in combination with passion flower)
1Star Magnesium
Vitamin B3 (niacinamide) American scullcap
Chamomile
Hops
Linden
Motherwort
Oats (oat straw)
Pennyroyal
St. John’s wort
Wood betony
What are the symptoms of anxiety? Physical symptoms of anxiety include fatigue, insomnia, stomach problems, sweating, racing heart, rapid breathing, shortness of breath, and irritability.
Conventional treatment options: Underlying medical conditions, such as excess hormone secretion from the thyroid or adrenal glands, are treated when present. Anti-anxiety medications, such as lorazepam (Ativan®) and alprazolam (Xanax®), or antidepressants, such as fluoxetine (Prozac®), are often prescribed in conjunction with psychological counseling.
Dietary changes that may be helpful: All sources of caffeine should be avoided, including coffee, tea, chocolate, caffeinated sodas, and caffeine-containing medications. People with high levels of anxiety appear to be more susceptible to the actions of caffeine.1
Nutritional supplements that may be helpful: Inositol has been used to help people with anxiety who have panic attacks. Up to 4 grams three times per day was reported to control such attacks in a double-blind trial.2 Inositol (18 grams per day) has also been shown in a double-blind trial to be effective at relieving the symptoms of obsessive-compulsive disorder.3
An isolated double-blind trial found that supplementation with a multivitamin-mineral supplement for four weeks led to significant reductions in anxiety and perceived stress compared to placebo.4
Many years ago, magnesium was reported to be relaxing for people with mild anxiety.5 Typically, 200 to 300 mg of magnesium are taken two to three times per day. Some doctors recommend soaking in a hot tub containing 1–2 cups of magnesium sulfate crystals (Epsom salts) for 15 to 20 minutes, though support for this approach remains anecdotal.
Niacinamide (a form of Vitamin B3) has been shown in animals to work in the brain in ways similar to drugs such as benzodiazepines (Valium®-type drugs), which are used to treat anxiety.6 One study found that niacinamide (not niacin) helped people get through withdrawal from benzodiazepines—a common problem.7 A reasonable amount of niacinamide to take for anxiety, according to some doctors, is up to 500 mg four times per day.
Are there any side effects or interactions? Refer to the individual supplement for information about any side effects or interactions.
Herbs that may be helpful: The preeminent botanical remedy for anxiety is kava, an herb from the South Pacific (see warning in this section). It has been extensively studied for this purpose.8 One 100 mg capsule standardized to 70% kava-lactones is given three times per day in many studies. Preliminary9 and double-blind trials10 11 have validated the effectiveness of kava for people with anxiety, including menopausal women.12 A previous study found kava to be just as effective as benzodiazepines over the course of six weeks.13 The latest research shows that use of kava for up to six months is safe and effective compared with placebo.14 Although kava rarely causes side effects at the given amount, it may cause problems for some people if combined for more than a few days with benzodiazepines.15
Warning: Reports from late 2001 have indicated that kava may be associated with liver damage.16 17 18 19 20 Until additional information clarifies the extent of the risk involved, it is strongly recommended that all individuals consult their physician before taking kava. In addition, based on the available information, it seems that people with liver disease and those taking medications that have the potential to damage the liver should not take kava.
Several plants, known as “nervines” (nerve tonics), are used in traditional herbal medicine for people with anxiety, with few reports of toxicity. Most nervines have not been rigorously investigated by scientific means to confirm their efficacy. One study found that a combination of the nervines valerian and passion flower reduced symptoms in people suffering from anxiety.21
Other nervines include oats (oat straw), hops, passion flower, American scullcap, wood betony, motherwort, pennyroyal, and linden.
St. John’s wort is very popular for the treatment of mild depression. It has also been reported in one double-blind study to reduce anxiety.22
An old folk remedy for anxiety, particularly when it causes insomnia, is chamomile tea. There is evidence from test tube studies that chamomile contains compounds with a calming action.23 There are also animal studies that suggest a benefit from chamomile for anxiety,24 but no human studies support this belief. Often one cup of tea is taken three or more times per day.
Are there any side effects or interactions? Refer to the individual herb for information about any side effects or interactions.
Other integrative approaches that may be helpful: Reducing exposure to stressful situations can help decrease anxiety. In some cases, meditation, counseling, or group therapy can greatly facilitate this process.
Also indexed as: Nervousness, Panic Attacks
Anxiety describes any feeling of worry or dread, usually about potential events that might happen. Some anxiety about stressful events is normal. However, in some people, anxiety interferes with the ability to function. Severe anxiety usually lasts more than six months, though it may not be a problem every day. Some people who think they are anxious may actually be depressed. Because of all these factors, it is important for people who are anxious to seek expert medical care. Natural therapies can be one part of the approach to helping relieve mild to moderate anxiety.
Checklist for Anxiety
Rating Nutritional Supplements Herbs
3Stars Kava (take only under medical supervision)
2Stars Inositol
Multivitamin-mineral Passion flower (in combination with valerian)
Valerian (in combination with passion flower)
1Star Magnesium
Vitamin B3 (niacinamide) American scullcap
Chamomile
Hops
Linden
Motherwort
Oats (oat straw)
Pennyroyal
St. John’s wort
Wood betony
What are the symptoms of anxiety? Physical symptoms of anxiety include fatigue, insomnia, stomach problems, sweating, racing heart, rapid breathing, shortness of breath, and irritability.
Conventional treatment options: Underlying medical conditions, such as excess hormone secretion from the thyroid or adrenal glands, are treated when present. Anti-anxiety medications, such as lorazepam (Ativan®) and alprazolam (Xanax®), or antidepressants, such as fluoxetine (Prozac®), are often prescribed in conjunction with psychological counseling.
Dietary changes that may be helpful: All sources of caffeine should be avoided, including coffee, tea, chocolate, caffeinated sodas, and caffeine-containing medications. People with high levels of anxiety appear to be more susceptible to the actions of caffeine.1
Nutritional supplements that may be helpful: Inositol has been used to help people with anxiety who have panic attacks. Up to 4 grams three times per day was reported to control such attacks in a double-blind trial.2 Inositol (18 grams per day) has also been shown in a double-blind trial to be effective at relieving the symptoms of obsessive-compulsive disorder.3
An isolated double-blind trial found that supplementation with a multivitamin-mineral supplement for four weeks led to significant reductions in anxiety and perceived stress compared to placebo.4
Many years ago, magnesium was reported to be relaxing for people with mild anxiety.5 Typically, 200 to 300 mg of magnesium are taken two to three times per day. Some doctors recommend soaking in a hot tub containing 1–2 cups of magnesium sulfate crystals (Epsom salts) for 15 to 20 minutes, though support for this approach remains anecdotal.
Niacinamide (a form of Vitamin B3) has been shown in animals to work in the brain in ways similar to drugs such as benzodiazepines (Valium®-type drugs), which are used to treat anxiety.6 One study found that niacinamide (not niacin) helped people get through withdrawal from benzodiazepines—a common problem.7 A reasonable amount of niacinamide to take for anxiety, according to some doctors, is up to 500 mg four times per day.
Are there any side effects or interactions? Refer to the individual supplement for information about any side effects or interactions.
Herbs that may be helpful: The preeminent botanical remedy for anxiety is kava, an herb from the South Pacific (see warning in this section). It has been extensively studied for this purpose.8 One 100 mg capsule standardized to 70% kava-lactones is given three times per day in many studies. Preliminary9 and double-blind trials10 11 have validated the effectiveness of kava for people with anxiety, including menopausal women.12 A previous study found kava to be just as effective as benzodiazepines over the course of six weeks.13 The latest research shows that use of kava for up to six months is safe and effective compared with placebo.14 Although kava rarely causes side effects at the given amount, it may cause problems for some people if combined for more than a few days with benzodiazepines.15
Warning: Reports from late 2001 have indicated that kava may be associated with liver damage.16 17 18 19 20 Until additional information clarifies the extent of the risk involved, it is strongly recommended that all individuals consult their physician before taking kava. In addition, based on the available information, it seems that people with liver disease and those taking medications that have the potential to damage the liver should not take kava.
Several plants, known as “nervines” (nerve tonics), are used in traditional herbal medicine for people with anxiety, with few reports of toxicity. Most nervines have not been rigorously investigated by scientific means to confirm their efficacy. One study found that a combination of the nervines valerian and passion flower reduced symptoms in people suffering from anxiety.21
Other nervines include oats (oat straw), hops, passion flower, American scullcap, wood betony, motherwort, pennyroyal, and linden.
St. John’s wort is very popular for the treatment of mild depression. It has also been reported in one double-blind study to reduce anxiety.22
An old folk remedy for anxiety, particularly when it causes insomnia, is chamomile tea. There is evidence from test tube studies that chamomile contains compounds with a calming action.23 There are also animal studies that suggest a benefit from chamomile for anxiety,24 but no human studies support this belief. Often one cup of tea is taken three or more times per day.
Are there any side effects or interactions? Refer to the individual herb for information about any side effects or interactions.
Other integrative approaches that may be helpful: Reducing exposure to stressful situations can help decrease anxiety. In some cases, meditation, counseling, or group therapy can greatly facilitate this process.