How to Manage Anxiety Naturally

Although all of us experience worry from time to time, some people live full-time with chronic anxiety.

In fact, at least 10% of the population suffers from some form of chronic anxiety, ranging from long term generalized anxiety to full blown panic attacks.

While some of the symptoms of these disorders are similar, the triggers often vary.

Luckily, lifestyle changes as well as nutrients can have a beneficial impact on this growing problem.

What Triggers Anxiety?

People with anxiety disorders are often hypersensitive to changes in their body. This hypervigilance can lead to fear, causing the release of adrenaline which can further intensify fear, resulting in a snowball effect.

Anxiety can be triggered by a variety of factors. Hypoglycemia (low blood sugar), mitral valve prolapse, hyperventilation, hot flashes, hyperthyroidism, and caffeine sensitivities may all be potential triggers.

Lifestyle Changes for Managing Anxiety

While the factors that trigger anxiety differ, there are a few suggestions that can help allay symptoms. For example, meditation, yoga, and cognitive therapy are all known to help relieve stress. Caffeine avoidance may also help.

Many people with anxiety are unusually sensitive to the effects of caffeine. They should avoid coffee, cola, Mountain Dew, black tea, green tea, maté, and chocolate.

Even decaffeinated coffee and tea should be avoided since they often contain small amounts of caffeine.

Anxiety Calming Supplements

1. Boost your "calming" neurotransmitters

Many natural supplements have a calming effect on the mind and body. They help the brain synthesize calming neurotransmitters. Popular ones to choose from include niacin, calcium, magnesium, L-theanine and the amino acid L-tryptophan.

The connection between tryptophan and serotonin explains why tryptophan supplementation has been found to help reduce anxiety and alleviate stress. Serotonin has a calming effect on the brain.

L-tryptophan reduces markers of stress, particularly the hormone cortisol that has many deleterious effects in the human body. Acute tryptophan depletion in people with anxiety disorder or with post-traumatic stress disorder leads to a temporary worsening of their symptoms.2-4

2. Correct mineral imbalances

Correcting mineral imbalances may help to alleviate symptoms of anxiety. Higher blood levels of copper, manganese and iron (and lower levels of zinc) have been found in people with generalized anxiety disorder.1

High copper levels can be relieved with zinc. Usually it takes three to four months of zinc supplementation to reduce copper to normal levels.

What about You?

Has anxiety interfered with your daily life or the life of someone you care about? If so, have any natural therapies helped? Please share your thoughts in the comments!


  1. Biol Trace Elem Res. 2013 Jul;154(1):21-7.
  2. Biol Psychiatry. 2009 Jul 1;66(1):17-24.
  3. Psychoneuroendocrinology. 2009 Nov;34(10):1590-4.
  4. Neuropsychopharmacology. 2012 Jul;37(8):1963-71.


Anonymous said...

Getting regular massages and acupuncture has helped my stressful inflammation in my muscles.

Philip Torrance (ADDN) said...

when I was coming off of major tranquilizers
I developed severe anxiety
but it was controlled with picamilon
(melatonin also worked but it's too tiring for work).
. later they changed the form of picamilon
to something acidic,
and I found that hasn't been as helpful
for anxiety I now have due to hyperthyroid flares,
perhaps due to dental infections which spread to thyroid .

Life Extension said...

Anonymous- Good! Glad you found a strategy that worked for you.

Life Extension said...

Philip Torrance - Have you ever looked at our anxiety protocol? It provides many suggestions:

Anonymous said...

If you start taking L-tryptophan or L-theanine how long does it take those work?

Life Extension said...

Anonymous - It varies from person to person. However, some research shows L-tryptophan may alleviate anxiety the same day it is taken, another study points to 4 weeks. The same goes for L-theanine. Effects have been seen immediately.

Anonymous said...

I am currently taking 225 mg Effexor and .5 mg klonipin in morning and night and 1/2 tablet of .5 mg klonipin during mid day, how hard is it to switch over to natural supplements ?

Life Extension said...

Anonymous - Some people choose to lower their dose of meds and combine it with natural therapies. It's hard to predict how someone will react, but working with a doctor knowledgeable in supplements may help you make a smooth transition.

Post a Comment

All Contents Copyright ©2020 Life Extension® All rights reserved.
Privacy Notice | Terms of Use
These statements have not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure, or prevent any disease.
The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. You should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. You should not stop taking any medication without first consulting your physician.