Anxiety Research Analysis

Q: Are there any evidence-based supplements for treating anxiety?

Some supplements have been studied, but there aren’t many with strong evidence to back up their use for anxiety. Lavender oil has some evidence to support its use for treating generalized anxiety disorder (GAD). One study[7] found it to be equally effective to a benzodiazepine in treating GAD. However, more studies are necessary to confirm this finding and to explore lavender oil’s possible efficacy in other anxiety disorders. Other reviews support the use of supplements such as kava[8] and inositol,[9] though the former carries a possible risk of inducing hepatotoxicity, and the latter does not have as much evidence to warrant its use as an anxiolytic. Magnesium also has some promising evidence[10] for lowering symptoms of anxiety. Apart from supplements, one meta-analysis[11] ranked different interventions by their effectiveness in reducing symptoms of anxiety.

Q: Should I stop using stimulants if I have anxiety?

Though stimulants do not always cause anxiety, many create a stress response that could worsen existing symptoms. People with anxiety might not need to stop using stimulants entirely, but they may want to avoid frequent use, especially if symptoms worsen. Caffeine is the stimulant least likely to cause anxiety. Ideally, 100–200 mg of caffeine should be paired with an equal dose of theanine, an amino acid that can tame the anxiety caused in some people by caffeine without impairing caffeine’s stimulatory effect. In fact, the improvements in concentration (focus and attention span) induced by caffeine and theanine respectively have been shown to be synergistic. Yohimbine and yohimbine-containing products — as well as supplements that have a similar mechanism, such as rauwolscine — should be avoided.

Nick Milazzo

Anxiety

•Last Updated: August 16 2022

Anxiety is characterized by excessive tension and worry. Unlike fear, it is persistent and future oriented. There are many types of anxiety disorders, including generalized anxiety, social anxiety, phobias, and panic disorder.

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Anxiety falls under theMental Healthcategory.

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Nick Milazzo, MSc, MPH

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Mike Murray, RDN, CSCS, CISSN

Last Updated: August 16 2022

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Frequently asked questions

What is anxiety?

Anxiety, as defined by the American Psychological Association (APA), is an emotion characterized by apprehension and bodily symptoms of tension and the anticipation of impending danger.^[1] In anxiety disorders, the feelings of fear, dread, and uneasiness are persistent and can be overwhelming. Moreover, the intensity of these feelings can increase over time and interfere with normal daily activities.

What are the main signs and symptoms of anxiety?

The main signs and symptoms of anxiety include:

Behavior changes, such as avoiding previously normal activities
Anxious thoughts or beliefs that are hard to control and do not go away or improve over time
Pounding or rapid heartbeat
Aches and pains
Dizziness
Shortness of breath

How is anxiety diagnosed?

Anxiety is diagnosed through a psychological evaluation performed by a clinician.^[1] The psychological evaluation is typically based on diagnostic criteria set by a publication such as the Diagnostic and Statistical Manual of Mental Disorders (DSM; used in the U.S) or the International Statistical Classification of Diseases and Related Health Problems (ICD; used by the World Health Organization).

What are some of the main medical treatments for anxiety?

Antianxiety medications like beta-blockers and antidepressants are commonly used either alone or in conjunction with therapy. Cognitive behavioral therapy (CBT) works well for many anxiety disorders, especially in combination with medications.^[1]

Have any supplements been studied for anxiety?

While they are not a cure-all, supplements such as magnesium, lavender, kava, saffron, ashwagandha, and inositol have good evidence supporting their use for dampening anxiety severity to a moderate extent.

Are there any evidence-based supplements for treating anxiety?

Should I stop using stimulants if I have anxiety?

Is there any human evidence concerning anxiolytic effects of curcumin?

How could diet affect anxiety?

Compared to typically less-healthy diets such as the Western diet, the mediterranean-diet and vegan have some evidence for their ability to improve mood, although more research is necessary to confirm this effect and whether it extends to anxiety relief.^[2]

Are there any other treatments for anxiety?

Some evidence shows that meditation can reduce anxiety symptoms,^[3] particularly among anxious individuals without diagnosed disorders.^[4] High-intensity aerobic exercise and resistance training may be effective for treating anxiety disorders.^[5]^[6] Additionally, binauralbeats and cannabidiol have both been studied for anxiety-related outcomes and seem to provide modest benefits.

Does exercise exacerbate the symptoms of anxiety, such as increased heart rate?

What causes anxiety?

The causes of anxiety disorders are complex, and risk factors can differ by the type of anxiety (e.g., separation anxiety, generalized anxiety, panic). Genetics, environment, and brain biology can all play a role. Generally speaking, exposure to traumatic or highly stressful events, a family history of anxiety disorders, certain health conditions (e.g., thyroid dysfunction, arrhythmias), and certain personality traits (e.g., excessive shyness) are all associated with an increased risk of having anxiety.

Examine Database: Anxiety