Anxiety: the most effective dietary supplements

Anxiety is a natural response of the body to stressful or threatening situations. It acts as a protective mechanism, allowing us to heighten our vigilance and prepare a reaction to danger. However, when this mechanism becomes chronic and disproportionate, anxiety can negatively affect quality of life, turning ordinary moments into sources of tension.

When anxiety becomes pathological

It is important to distinguish "normal" anxiety from pathological anxiety. If occasional anxiety disappears once the stressor is removed, pathological anxiety persists and manifests as a feeling of worry or fear that is often difficult to identify. It can lead to avoidance behaviors, compulsive rituals, or even impair social and professional relationships. Anxiety disorders include: panic disorder (with or without agoraphobia), social phobia, obsessive-compulsive disorder (OCD), generalized anxiety disorder (GAD), and post-traumatic stress disorder (PTSD).

Symptoms of anxiety

The manifestations of anxiety are varied and affect several aspects of daily life: • Psychological: Panic, apprehension, irrational fear. • Physical: Palpitations, tachycardia, dizziness, tremors, excessive sweating, a knot in the stomach. • Behavioral: Agitation, nervousness, avoidance of certain situations, the urge to flee, implementing rituals to reduce fear. Anxiety measurement scales, such as the Hamilton Anxiety Rating Scale (HAM-A), are frequently used to objectify anxiety levels. These tools allow monitoring of symptom progression and adaptation of treatments. Imbalances of neurotransmitters in the brain, particularly serotonin, dopamine, and GABA (gamma-aminobutyric acid), are often involved in anxiety disorders, as they play a key role in regulating mood and emotions.

Treatments and Management

Cognitive Behavioral Therapy (CBT)CBT is the reference method for treating anxiety. It helps patients identify and restructure negative thoughts while adopting more adaptive behaviors. By learning to control anxiety triggers, patients develop strategies to reduce their impact.Pharmacological ApproachesCommonly prescribed medications include: • Antidepressants: Particularly selective serotonin reuptake inhibitors (SSRIs). • Benzodiazepines: Often used for short-term treatment due to their risk of dependence. • Beta-blockers: Used to treat certain physical symptoms, such as palpitations or trembling. However, these medications can cause undesirable side effects such as drowsiness, cognitive impairment, or dependence.

Natural Treatments

Faced with the side effects of pharmacological treatments, many patients turn to natural solutions. These are supported by studies showing their efficacy and safety when used properly: • Magnesium: It plays a key role in regulating the nervous system and reducing stress. Studies have shown that magnesium supplementation can alleviate symptoms of mild anxiety. • Lithium (in micro-doses): This trace element is used to stabilize mood and reduce agitation in early cases of anxiety. • Passionflower: Known for its mild sedative effects, it is frequently used for anxiety disorders. • Valerian: Used for centuries, this plant is known for its calming properties and beneficial effects on sleep. • St. John’s wort: Very effective against mild to moderate depression, it can also help with anxiety disorders, although its interaction with certain medications must be monitored. • Kava: This plant, although effective for anxiety, should be used with caution due to its potential effects on the liver. • 5-HTP (5-hydroxytryptophan): A precursor to serotonin, it can improve mood and reduce anxiety symptoms.