The Top Nootropics for Reducing Anxiety
Feeling anxious or on edge much of the time is distressing and can greatly impact your quality of life. While therapy and medications are effective, some prefer natural options. Nootropics are supplements that can enhance brain function and reduce anxiety without sedative side effects.
Let’s explore the top nootropics for anxiety relief and how to safely use them for the best results.
Best Anti-Anxiety Nootropics
Here are 5 of the most effective nootropics for controlling anxiety:
L-Theanine – This amino acid found in green tea elicits a relaxed but focused state. By increasing alpha brain waves and altering neurotransmitters, it takes the edge off anxiety.
Ashwagandha – An adaptogenic herb used in Ayurveda medicine, ashwagandha lowers cortisol levels and balances GABA in the brain. This capacity to reduce stress makes it ideal for anxiety relief.
Rhodiola Rosea – This plant has energizing effects while also decreasing depression and anxiety. It makes you more resilient to physical and mental stress.
Magnesium – Magnesium deficient diets are linked to increased anxiety. Supplementing can relax your mind, body, and muscles. It has a subtle but reliable calming influence.
Lemon Balm – Derived from the lemon balm plant, this herbal supplement boosts GABA activity like benzodiazepines but without the sedation. It lifts mood and soothes nervous tension.
Anxiety Nootropics Dosing Tips
When using nootropics for anxiety, start low and go slow. Begin with the lowest recommended dose and adjust upwards gradually as needed. This allows your body to acclimate as the compounds build up in your system. Taking too much too soon may result in side effects.
Consistency is key. Take your nootropic supplements at the same time each day, ideally in the morning on an empty stomach. Stay well hydrated to optimize absorption. Track your anxiety levels to see which supplements have the greatest effect.
Cycling on and off these supplements can prevent building a tolerance. For instance, take them for a few weeks then take a break for a few days. You may also stack several synergistic nootropics together, like ashwagandha and magnesium.
Lifestyle Recommendations While Taking Nootropics
Optimizing your lifestyle habits can further help manage anxiety. Here are some tips:
- Reduce caffeine and added sugars which can exacerbate anxiety.
- Engage in regular exercise to burn off nervous energy.
- Establish a relaxing pre-bedtime routine, and aim for 7-9 hours of quality sleep.
- Try calming activities like meditation, yoga, deep breathing, journaling, or time in nature.
- Avoid drinking alcohol which disrupts sleep patterns and negatively impacts anxiety the next day.
- Lean into a healthy diet high in fruits, vegetables, proteins and anti-inflammatory fats. Stay hydrated and limit processed foods.
- Make time for social connection and support from loved ones.
- Consider cognitive behavioral therapy for long-term changes.
With some routine lifestyle changes alongside nootropic supplements, your anxiety levels can improve and feel more manageable.
Safety First
Nootropics derived from plants and nutrients are generally regarded as safe, but it’s still wise to exercise caution. Here are some guidelines:
- Consult your doctor before trying new supplements, especially if you have underlying health conditions or take prescription medications.
- Start with the lowest effective dose and increase slowly. Take regular breaks to avoid dependence.
- Purchase high quality supplements from reputable companies to ensure purity and potency.
- Avoid taking nootropics every single day for months on end. Cycle on and off as needed.
- Note any worrisome side effects and report them to your healthcare provider.
- Allow at least 2 weeks to notice the anxiety-reducing benefits. Be patient and persistent.
- Do not exceed recommended dosages thinking more is better. Stick to the serving guidelines.
While regarded as relatively safe, those under 18 should avoid nootropics unless approved by a doctor. For pregnant women, err on the side of caution and avoid nootropics to prevent potential fetal harm.
When taken responsibly alongside a healthy lifestyle, these natural nootropics can be powerful tools for getting anxiety under control and promoting a balanced mind.
Anxiety Nootropics FAQs
Q: How long does it take for nootropics to reduce anxiety?
A: It may take 2-4 weeks of consistent dosing to experience the full effects. Benefits accumulate over time and compound with lifestyle changes. Patience is required as herbal supplements act gradually.
Q: Can you take nootropics every day?
A: It’s best to cycle off nootropics and take periodic breaks to avoid building tolerance. For example, take them 5 days on, 2 days off. Or try a few months on and then a week off completely. Continual use without breaks is not recommended.
Q: What foods help with anxiety?
A: Foods rich in magnesium, omega-3 fatty acids, L-theanine, and probiotics can help control anxiety. These include leafy greens, fatty fish, yogurt, avocado, nuts, seeds, and tart cherry juice. Limit caffeine, alcohol, and sugary foods.
Q: What time of day is best to take anti-anxiety nootropics?
A: Most experts recommend taking them first thing in the morning on an empty stomach for optimal absorption. This provides anxiety relief throughout the day. For others, midday or evening may be preferred to avoid insomnia.
Q: Can I take anti-anxiety nootropics long term?
A: Long term daily use without breaks is not advisable. Dependence and tolerance build up over time. It’s best to take in cycles of a few weeks or months on then off for a period. Lifestyle adjustments lead to lasting changes versus continual supplementation.
Disclaimer
This article is for informational purposes only and is not medical advice. Always consult your doctor before trying new supplements, especially if taking medications or have underlying conditions. Nootropics pose risks and should be used properly under supervision.
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