What supplements for anxiety actually work?

Have you ever been scrolling Instagram or TikTok only to come across a new “must-have” supplement, vitamin, or powder? 

Every day it seems like there is a new one that will change your life!

Even as a holistic nutritionist myself, and knowing which supplements work for me, I become overwhelmed and am influenced at times to buy new ones. 

Combined with a healthy diet, these supplements I’m going to share with you may greatly help with your stress and anxiety as well. 

I’ll share not only why I love them, but also the exact dosage I take daily, and the brands I love to buy from!

But first… here is a handy table of contents to find your way around this blog post:

6 things you need to know before buying supplements for anxiety

1. Don’t overwhelm yourself, start slow

When I started on my anxiety journey of recovery, I dipped my toes into the world of supplements, but was quickly overwhelmed at the vast majority of options available to me! 

While this should have made me excited, and it did, it also made me feel quite overwhelmed. 

Now I don’t know about you, but when I am overwhelmed, I tend to shut down and just not try anything at all.

It’s that thing some of us do when faced with too many options “Meh, I will look again another day.”

While there are so many incredible supplements that could potentially help you on your journey, start slow with one or two and work your way up from there. 

I am glad you are here, because if there was just one supplement I could recommend for you to start with, I would recommend magnesium!

But we’ll get to that in a minute, on to the next thing you need to know…

2. Where you buy your supplements from matters

I cannot stress this enough. 

Do not go to the drugstore and pick up the first supplements you see.

Of course, before I knew anything, this is exactly what I did!

Drugstore brands are usually filled with fillers and synthetics, not to mention they are often in the forms you don’t want. 

For example, magnesium citrate is the one you will always find at drugstores, but this is better for constipation, not anxiety!

Another example is that B12 is usually in the cyanocobalamin form; a synthetically made version which means it has to undergo a process in your body to help convert it to its most bioavailable form, methylcobalamin.

These are just two examples. 

I always recommend health food and nutrition stores for high quality supplements and ask for the most bioavailable forms.

You could also shop online, but you’d need to know what you’re shopping for. I help you with all this in so much more detail in my “Anxiety A to Z” Encyclopedia.

3. Supplements can’t replace poor nutrition

This is something I learned the hard way. 

If you’re eating processed foods every day, loading up on caffeine, sugar and alcohol, please don’t expect your supplements to counteract negative lifestyle habits. 

This is the pep talk I needed when I was making regular trips to McDonald’s and Dairy Queen, expecting my Vitamin C to keep me healthy as I filled my body with unhealthy foods daily. 

I have had some people tell me that they tried some supplements and they did nothing, not realizing that your supplements should work alongside other healthy habits. 

I delve deeper into nutrition in my first book, “Help! Why Am I So Anxious?!”

4. Doctors don’t always know best

I am not a doctor, I am a holistic nutritionist, and my advice should never replace the advice of your doctor, but I will say that most doctors are not well-versed in nutrition and supplements.

I realized this first hand when I was told by a doctor that the only thing that would help me was the prescription I was handed at the start of my anxiety journey. 

I was actually on meds for a year before I started doing my own research and found other holistic methods that, surprise, surprise, actually did make a difference, contrary to what I had been told!

Please always be your biggest supporter and advocate and allow yourself to be open to all the options available to you. 

5. Don’t let allergy fears hold you back 

Something I do want to acknowledge is the very real fear you may have around trying any kind of new supplement. 

I have struggled with health anxiety fears my whole life and I know this one all too well. I can’t tell you how many times I have purchased a supplement only to look at it as if it is decoration for months (yes, really) before building up the courage to just take the damn thing. 

Allergy fears are real, but try to recognize this as a common part of health anxiety and not some sinister warning when those fears and intrusive thoughts come up.

This is truly a case of doing it scared, because the time will never be just right, trust me. 

The 6th and most important thing to know is at the very end of this blog post, but, let’s get to the list of supplements first…

📅 My daily supplements for anxiety 📅

When it comes to the supplements I take daily, there are a grand total of 7, and they are: 

• Magnesium glycinate
• B-complex
• Probiotic
• Vitamin D3 K2
• Vitamin C
• Ashwaganda
• Omega fish oil

I’ll go into more detail with them below, let’s get started…

Magnesium glycinate

If there was one supplement I would recommend to everyone, whether they have anxiety or not, it would be magnesium glycinate. 

Magnesium glycinate is my favorite mineral, I swear I can write an essay on it!

In fact, there is an article on my site all about magnesium for anxiety if you want to know more… It’s excellent for relaxing your muscles, relieving anxiety and boosting your mood!

Why I love it:

• Decreases your levels of cortisol in the body (stress hormones)
• Relaxes tight, tense muscles and helps with muscle twitching
• Reduces internal inflammation
• Increases natural levels of GABA in your brain, which boosts your mood and calms your mind
• Helps with insomnia
• Improves heart health and may help with palpitations 

Where would I be without this saviour supplement in my life?

If you follow me on Instagram and have been around for a while then you know that I am OBSESSED with this superstar mineral.

It helps to relax the muscles, promotes better sleep, lifts the spirits, eases muscle pain, I could go on and on. 

An absolute must for anyone and everyone, in my opinion. The majority of people are deficient so I highly recommend making this a staple in your life. 

The glycinate form is the one you want for better absorption and because it’s way gentler on the stomach than the citrate form. 

I take 150-200 mg in the morning and 300-400mg before bed.

At the height of my anxiety, I would take around 1000mg spread out throughout the day!

Magnesium can loosen your bowels if you take too much though, so keep this in mind!

A few of my favourite brands I use are Essential Magnesium from Organifi, Magnesium Bis-Glycinate from CanPrev, and Magnesium Glycinate from Orange Naturals.

Click here to learn even more about my favourite mineral!

B-complex

B vitamins help your body to manage stress, regulate your mood, and can help to prevent iron deficiency and give you a boost if you struggle with anxiety fatigue. A good quality B-complex is the best to ensure you’re getting all the B vitamins in one dose.

I switch around when I can’t find my favorite one, but a really good one (although it is a bit pricey) is the advanced Advanced B-Complex from AOR.

As I mentioned before, the form of certain vitamins is important to know. With B, make sure that your supplement contains the “methylcobalamin” form of B12 for better absorption, instead of the “cyanocobalamin” form.

You can tell which form it is usually on the ingredient list, sometimes right on the front!

Another brand I buy from is the B-Complex from Orange Naturals.

If you’re taking a B-Complex with only 100mcg or less of B12 in it (again, check the ingredient list), then I recommend taking a separate B12 supplement too.

This one that dissolves BioCoenzymated Active B Complex from Natural Factors is great. It’s the Methylcobalamin 1000mcg.

Probiotic

A daily probiotic is great for boosting good gut bacteria to strengthen your immunity and prevent common “nervous stomach” issues.

Considering that up to 60% of our serotonin (our brain’s happy chemical) is produced in our gut, it makes sense that we need to make sure our gut health is very good. A probiotic will help to increase good gut bacteria so your body is properly able to produce serotonin.

I am still looking for my holy grail one, to be honest, but one I do find helpful, that doesn’t cause side-effects for me is the Balance Probiotic from Organifi. 

I usually take it 30 minutes after food.

There’s differing opinions, some nutritionists feel it’s best 30 minutes before food, others 30 minutes after.

Either works for me, play around and see what’s best for you. 

Vitamin D3 K2

Vitamin D3 and K2 are like superhero vitamins for our mood and brain!

Vitamin D3, known as the “sunshine vitamin,” helps make chemicals in your brain that keep you happy. If you don’t get enough, it might make you feel a bit down.

Vitamin K2 is a buddy vitamin to D3 that helps your bones and brain work well together.

These two team up to make sure calcium goes where it should, keeping your brain healthy. It’s like a tag team, and taking both D3 and K2 together helps them do their best work, making sure your mind stay in good shape and your mood stays bright.

So, it’s not just about bones – it’s also about feeling good mentally!

I take the Sports Research Vitamin D3 K2 which is great for boosting immunity.

If you prefer liquid, Vitamin D3 with Vitamin K2 and Magnesium from New Elements is a good choice.

Vitamin C

Speaking of immunity, Vitamin C can also help with depression, the cousin of anxiety. 

When anxiety plagues you 24/7 and your body is constantly being flooded with stress hormones, your body is likely going to be inflamed, more often than not. Vitamin C helps by lowering cortisol levels and supporting the nervous system for greater emotional stability. 

High doses are needed to see improvements so start with at least 1000mg per day. Take ester-c as it’s a more absorbable form of Vitamin C and split your dose up, morning and night, to enhance absorption. I love the Sisu Vitamins brand Vitamin C.

I take my 1000mg dose once a day, in the morning after food.  

Ester-C is the form in this brand and is better absorbed by the body than the ascorbic acid form.

Ashwagandha

Ashwagandha helps the body to better manage stress and has been used for centuries, with its origins dating back to the traditional system of medicine in India, known as Ayurveda.

It’s known to be as powerful as prescription meds for depression and when I take it daily I truly do feel the difference!

I started taking Ashwagandha in 2021 when I was going through personal stress and felt like I was falling apart.

Like all adaptogens, ashwagandha helps the body to better manage stress and has been used for centuries, with its origins dating back to the traditional system of medicine in India, known as Ayurveda.

It’s known to be as powerful as prescription meds for depression and when I take it daily I truly do feel the difference!

I take 300mg morning and night, or you can take one capsule of the Ashwagandha KSM 66 from TRIBE ORGANICS once per day.

Omega 3 Fish Oil

Omega-3 fish oil is the final one I take and not only is it helpful for anxiety and stress, I love it for the skin and hair benefits I definitely notice. 

Inside the fish oil, there are special fats that our brains really love. These fats help our brain cells talk to each other better, which can make us feel calmer and less stressed.

When we’re a bit anxious, these omega-3s can come to the rescue, helping to keep our emotions in check and ensuring we feel mentally healthy.

The brand I love and take is Triple Strength Omega 3 Fish Oil from Sports Research which doesn’t leave you with any fishy after taste!

If you are vegetarian or vegan, they even have one for you!

Bonus supplements that I take regularly, but maybe not daily

Sometimes pills and supplements may not be your thing, and that’s okay! There are other options for you that will give you vitamins and minerals in handy blends you can mix with water or add to your smoothies. 

Below I’ll share just a few of my favs I like to take as part of my lifestyle.

If you prefer having a “one stop shop” I highly recommend Organifi for their entire collection of highly nutritious (and delicious) drink mixes!

You can even use my code TAMRYN to save 20% on any order – even stacked on top of any other discounts they are currently having!

Greens powder

Greens powders are an excellent choice if you find yourself not eating as many greens and veggies as you know you should be. 

And even if you are eating your 4+ servings of greens a day, Green Juice from Organifi and other similar blends can help you meet your health goals!

When I take it first thing in the morning, I find myself starting my day with energy that lasts well into the afternoon. 

Crisp Green Apple Green Juice from Organifi is a delicious blend you can simply add to a glass of cold water, or even your smoothies. 

And if you have little ones, Easy Greens for Kids from Organifi is the perfect blend for them!

Collagen

Not only does this stuff help your nails and hair grow like crazy, as well as help to smooth your skin, collagen can actually help to balance the hormones, a biggie when it comes to managing moods and anxiety.

I love the Marine Collagen by Genuine Health and I have one scoop a day, most often in a protein smoothie.

Sports Research Multi Collagen Protein Powder is another great choice!

You could also add a scoop to a cup of frozen fruit and water and blend till a drinkable consistency. Seriously it’s that easy!

You can even add it to your tea, coffee or hot cocoa, even soups! Just make sure you get it in. 

The unflavoured one disappears in your foods and drink, you will never know it’s there. It may make your drinks more frothy though!

Protein powder

I love the chocolate protein from Vega, oh and the salted caramel is delicious too!

I like this for a healthy protein boost, especially on days I do a strength workout.

These powders also include a hefty dose of greens so you can feel really good about adding this into your diet. They are really delicious. I have tried many, but am super fussy and only like this one so far.

You can even sneak a handful of fresh or frozen spinach in there too, for an added greens boost! You won’t taste it, I promise!

My base protein recipe is always half a frozen banana, about a cup of almond milk (unsweetened) a scoop of protein and a scoop of collagen. If you don’t have a frozen banana add some ice cubes to make it cold and blend it all up. You could also add a tablespoon of creamy peanut butter or almond butter to make it thicker and creamier. I find peanut butter increases mucus and makes my throat itch (but I love it!) so I try to stick to almond or cashew butter.

Adaptogens

Turmeric

Turmeric contains a powerful polyphenol called curcumin. This is an antioxidant that can actually lower cortisol (your stress hormone) and boost serotonin (your brain’s happy chemical).

Turmeric can also improve sleep quality so I love to have it in golden milk before bed. My favourite blend is the GOLD blend by Organifi.

Reishi

There are many different adaptogenic mushrooms, but Reishi is the one you want for relaxation, making it great to have before bed. It is included in that GOLD blend mentioned above. 

Of course, this is just my personal recommendation list of supplements for anxiety… 

In my Anxiety A to Z Encyclopedia I share alllll the supplements, vitamins, minerals, amino acids and more that have been studied and proven to help with stress and anxiety. 

At the start of this blog, I mentioned I will share my final tip for things you need to know before buying supplements. 

Here it is:

Do your research first and don’t be afraid to experiment!

Reading this blog post was a great start, and I hope you feel more confident to make choices on which supplements to buy going forward. 

I also recommend giving different supplements a try and not avoiding them simply because you see a comment or post from someone else saying it did not work for them. 

Seriously, whenever I post about supplements on my Instagram page for example, I get loads of comments from people saying how well they’ve been working for them.

But…

It’s not uncommon for me to get comments from other people who say it did nothing or did not work for them. 

Usually the reason for this is because they do not give it long enough and expect the supplements to work within a few days which is just not realistic. 

However, I must say also that at the end of the day, we all have unique bodies. 

The best you can do is give it a try and find the blend of supplements that work best for you!

If you want a place to reference all supplements for anxiety, my Anxiety A to Z Encyclopedia is the book buddy you need when you’re doing your research, simply because I’ve done all the research for you!

It contains a whole lot more than just information on supplements for anxiety, of course!

Learn more here, and don’t forget to get your coupon below by entering your name and email address.

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