What actually helps with anxiety
Persistent feelings of worry, nervousness, or unease about everyday situations, often accompanied by physical symptoms such as increased heart rate and restlessness.
L-theanine crosses the blood-brain barrier and increases GABA, serotonin, and dopamine levels while promoting alpha brain wave production. This creates anxiolytic effects without sedation or cognitive impairment.
Dose: 200–400 mg
Ashwagandha modulates the HPA axis, reducing cortisol levels by up to 30%. Its withanolides act as GABA-mimetics, binding to GABA-A receptors, and also modulate serotonin pathways, producing significant anxiolytic effects.
Dose: 300–600 mg
Magnesium regulates the HPA axis stress response and modulates NMDA glutamate receptors, preventing excitotoxicity. The glycine moiety provides additional inhibitory neurotransmitter activity, enhancing anxiolytic effects.
Dose: 200–400 mg
EPA reduces neuroinflammation and modulates the endocannabinoid system. Omega-3s also influence serotonin and dopamine receptor density and signaling in the amygdala and prefrontal cortex, regions central to anxiety.
Dose: 1000–2000 mg
Modulates serotonin and GABA systems, providing anxiolytic activity without sedation.
Dose: 300–450 mg
Enhances serotonergic tone in cortical and limbic regions. May modulate GABAergic activity indirectly.
Dose: 50–200 mg
Provides GABAergic anxiolysis and reduces HPA axis hyperactivity, dampening stress response.
Dose: 300–600 mg
NGF-mediated amygdala regulation reduces anxious behavior and stress response reactivity.
Dose: 1000–2000 mg