Everyone feels anxious from time to time, but some people are uneasy so often – or have frightening episodes called panic attacks – that anxiety interferes with their normal life. Taking B vitamins, certain minerals and calming herbs may help.

What it is

When you are faced with a potentially dangerous situation – a large barking dog, for example – anxiety is a healthy response. Sensing the danger, your brain signals for the release of hormones to prepare your body to defend itself. Muscles grow tense, heartbeat and breathing rate increase, and the blood even becomes more likely to clot (in case you are injured). In many individuals this response is set in motion even when there is no obvious threat. Such a reaction can be bad for your health, causing exhaustion, poor concentration, a sense of detachment from yourself or your surroundings, headaches, stomach problems and an increase in blood pressure.

Anxiety disorders come in two basic forms. Generalised anxiety disorder (GAD) is a chronic condition that involves a recurring sense of foreboding and worry accompanied by mild physical symptoms. A panic attack, on the other hand, comes on suddenly and unexpectedly, with symptoms so violent that the episodes are often mistaken for a heart attack or another life-threatening condition.

Symptoms

Acute anxiety

• Extreme fear.
• Rapid heartbeat and breathing.
• Excessive perspiration, chills or hot flushes.
• Dry mouth.
• Dizziness.

Chronic anxiety

• Muscle tension, headaches and back pain.
• Insomnia.
• Depression.
• Low sex drive.
• Inability to relax.

What causes it

Some scientists think that the central nervous systems of people with anxiety disorders overreact to stress and take a longer time than most to return to a calmer state. Anxiety may begin with an upsetting event – an accident or a divorce – or have no identifiable root. It may also have a biochemical basis. People prone to panic attacks have higher blood levels of lactic acid, a chemical produced when muscles metabolise sugar without enough oxygen. Other research suggests that anxiety may be the result of and overproduction of stress hormones by the brain and adrenal glands.

How supplements can help

In many cases, herbal and nutritional remedies for anxiety can be used in place of prescription drugs, which may be addictive and have other unpleasant side effects. People with anxiety should try calcium, magnesium and a vitamin B complex supplement. These nutrients are important for the healthy functioning of nervous system, especially for the production in the brain of the key chemical messengers called neurotransmitters.

Supplement recommendations

	Dosage	Advice
Calcium / magnesium	500 mg calcium and 200 mg magnesium twice a day.	take with food; sometimes sold as a single supplement.
Vitamin B complex	1 tablet or capsule each morning with food.	look for a B-50 complex with 50 mcg vitamin B12 and biotin, 400 mcg folic acid and 50 mg all other B vitamins.

What else you can do

• Cut out caffeine, alcohol and excess sugar, which may trigger anxiety.
• Do aerobic exercises regularly. They burn lactic acid, produce natural feel-good chemicals (endorphins) and enhance your use of oxygen.
• See a therapist to develop more positive ways of coping.

Did you know?

Anxiety and panic attacks are surprisingly common: in the UK, more than one in ten people are likely to have a disabling anxiety disorder at some point in their lifetime.

Facts & tips

• Chamomile makes a pleasant floral tea that will relax you without making you sleepy. It contains apigenin, which tests show affects the same brain receptors as anti-anxiety drugs, yet it is nonaddictive. Chamomile can be used with other herbs.
• Breathing techniques can often help you to manage a panic attack. Inhale slowly, to a count of four; wait, to a count of four; exhale slowly, to a count of four; and wait, to a count of four. Repeat until the attack subsides.
• Several studies indicate that individuals with anxiety symptoms may be uniquely sensitive to caffeine. Try reducing your caffeine intake – do it slowly to minimise withdrawal symptoms such as headaches – and see if this eases your anxiety.

See your doctor:

• Before replacing prescription anti-anxiety medications, such as alprazolam, lorazepam or diazepam, with herbs or supplements – cutting back suddenly can be dangerous.
• To rule out the possibility of other causes: anxiety symptoms can mimic those of a serious illness, or be caused by certain medical conditions or drugs.

REMINDER: If you have a medical or psychiatric condition, consult your doctor before taking supplements.