My 6 Best Supplements for Anxiety
- Trisha Bellamkonda
- Jan 11, 2024
- 4 min read
About 2 years ago, for no apparent reason, I started regularly waking up at 5-6am in the morning feeling anxious, alert, and paralyzed. It would happen like clockwork almost every morning, last about 5-10 minutes, and then slowly fade as I went through my morning routine and started work.
I know now after researching about stress hormones, that this was due to cortisol. Most people have a spike in cortisol in these early hours of the day, and the purpose of this spike is to wake you up and get you going. For some reason, I was getting huge bursts of this causing daily morning anxiety attacks. Instead of kick-starting my day with energy, I was instead rolling out of bed feeling sick and anxious - a feeling I would take into the start of my work day.
I started looking into what I could change about my lifestyle to combat this. I started learning about the value of magnesium, a supplement that many Americans are chronically depleted in. I started to learn about the role of vitamin D in balancing mood. I found that a common pantry staple of mine (and maybe yours) had the ability to fight inflammation in my body that could be contributing to my high cortisol.
Although there have been other lifestyle changes I've also made to alleviate this cortisol problem of mine, I truly believe the daily supplement regime I've come to is a major factor in why I no longer wake up in a state of fight-or-flight.
Please note - you don't have to get these exact products from these exact brands. I like these products because my body doesn't have any adverse reactions to them (like stomach cramps or nausea), but you can look for similar type of supplements wherever you prefer to purchase them.
The Supplements:

1. MAGNESIUM GLYCINATE

Active Ingredients: Magnesium Glycinate
Benefits: Magnesium plays a role in over 300 enzymatic processes in our body, and is important for both our physical and mental health. I take these in morning with breakfast.
Physical: Better neuromuscular health, heart health, kidney health, and digestive health.
Mental: Reduced depression, anxiety, and stress.
To read more about magnesium's role in the body, please see reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/
2. B-COMPLEX

Active Ingredients: B1, B2, B3, B5, B7, B9, and B12.
Benefits: As your body does not store B vitamins, we need to replace them regularly through either our diet or through supplements. B vitamins play a critical role in our in energy production and efficient cellular metabolism. Certain B vitamins, like B3 and B12, support memory function and prevention of depression, headaches, and fatigue.
I take this in the mornings with breakfast, and I feel a boost in my daily energy which helps me wind down better at the end of the day.
To read more about the value of B vitamins, please see reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9662251/
3. TURMERIC + CURCUMIN

Active Ingredients: Turmeric, Ginger, and Black Pepper.
Benefits: Turmeric is a potent anti-inflammatory and can also aid in reducing anxiety. The absorption of turmeric is maximized when taken with curcumin (from black pepper). You could also make a turmeric latte with a sprinkle of black pepper, in place of this supplement. I prefer the ease of this, however, and take it in the morning alongside my magnesium.
To read more about the benefits of turmeric, please see reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/#:~:text=Research%20suggests%20that%20curcumin%20can,arthritis%2C%20anxiety%2C%20and%20hyperlipidemia.
4. FISH OIL &
5. VITAMIN D3

Active Ingredients:
Fish Oil: Omega-2s (EHA and DHA) from fish oil
Vitamin D3: Vitamin D (cholecalciferol)
Benefits: These two are probably the most important supplements on this list. Omega-3s are polyunsaturated fatty acids found in flaxseeds and fish, which play an important role for eye and brain health. Omega-3s also give us soft and supple skin, reduce our risk of chronic diseases such as coronary heart disease, and help support joint health.
Vitamin D3: This is one formulation of Vitamin D that is easily absorbed and doesn't give me any stomach issues. During the winter months when getting less sun, or if you're a person of color (we naturally produce less vitamin D from sun exposure) it's important to supplement with this. Vitamin D is important for bone density, preventing cardiovascular disease, fighting depression, diabetes, metabolism and a healthy body weight, as well as fighting cancer. I get seasonal depression pretty strongly in the winter months, and this saves me from feeling the hopelessness and dread that comes with the longer, pitch black nights each winter.
Read more about Omega-3s: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
Read more about Vitamin D:https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
6. CORTISOL MANAGER (ASHWAGANDA SUPPLEMENT)

Active Ingredients: Ashwaganda, L-Theanine, Magnolia Extract, Epimedium Extract, Phosphatidylserine.
Benefits: Stress and anxiety management, improved sleep quality, and managing depression.
I heard about this supplement when listening to an episode of the Huberman Lab podcast, featuring Dr. Sara Gottfried, an expert on integrative medicine and female hormone health. She mentioned this specific supplement for managing high cortisol levels that peak in the evenings for some people, but I find that the effects trickle into my mornings. This supplement has been really key to curbing the morning anxiety I have and I also take it during times of high stress, like when I have a stressful work week.
See Huberman Lab podcast episode (timestamp: 1:36:40): https://www.youtube.com/watch?time_continue=5997&v=GVRDGQhoEYQ&embeds_referring_euri=https%3A%2F%2Fwww.hubermanlab.com%2F&feature=emb_title
See more about Ashwaganda: https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
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