Herbal Support for Anxiety

A Comprehensive Guide to Herbal Support for Anxiety: Uncovering the Benefits of Milky Oats, Skullcap, and St. John’s Wort

Image by John Hain from Pixabay

I recently watched a documentary about the dangers of benzodiazepine-type medications. And how there is a movement to have warning labels about those dangers on the bottles, and for informed consent of not only those dangers but in the difficulties of weaning off those drugs. The video is called Medicating Normal, and the link is https://youtu.be/xJs9lK8PIok?si=RSd92aLXl1hsKGbh. This very disturbing video prompted me to research herbal benefits for stress and anxiety. My own experiences don’t include being prescribed a Benzo drug, but I have been told to ‘keep taking it, you’ll get used to it’ (it was an anti-depressant and pain medication combination) which was appalling. Benzo-type drugs are for short-term use, and some of the people in the video had been prescribed them for years, which in my opinion is malpractice at its worst, and criminal. Big pharma, in my opinion, does not have our best interests at heart. First and foremost, they are about money. I highly recommend everyone watch this video and see the culpability of big pharma.

Anxiety is a complex mental health concern affecting millions worldwide. While conventional treatments like therapy and medication (when utilized correctly) play crucial roles, many individuals seek natural remedies for anxiety relief. In this article, we’ll discuss the benefits and mechanisms of several herbs including Milky Oats, Skullcap, and St. John’s Wort, which are known for their calming properties.

1. Chamomile (Matricaria chamomilla)

Chamomile has been cherished for centuries for its soothing properties, often used as a bedtime tea to promote relaxation and better sleep. It contains compounds like apigenin, which interact with benzodiazepine receptors in the brain, aiding in anxiety reduction [1, 2]. Additionally, chamomile’s anti-inflammatory effects may indirectly benefit mental well-being by reducing systemic inflammation, which has been linked to anxiety disorders [3].

2. Lavender (Lavandula angustifolia)

Lavender is renowned for its pleasant aroma and calming effects. Inhalation of lavender essential oil or using it in aromatherapy has been shown to reduce anxiety levels and promote relaxation [4, 5]. Its active compounds, such as linalool and linalyl acetate, act on the limbic system, modulating neurotransmitter levels and promoting a sense of calmness [6, 7]. Moreover, lavender may improve sleep quality, which is often disrupted in individuals with anxiety disorders. (Excessive use of lavender tea or essential oils is contraindicated during early pregnancy)

3. Ashwagandha (Withania somnifera)

Ashwagandha is an adaptogenic herb with a long history of use in Ayurvedic medicine for stress management. It contains bioactive compounds like withanolides that modulate the hypothalamic-pituitary-adrenal (HPA) axis, reducing cortisol levels and promoting a balanced stress response [8, 9]. Clinical studies have demonstrated ashwagandha’s efficacy in reducing anxiety symptoms, improving mood, and enhancing overall well-being [10, 11]. (Contraindicated for pregnancy due to uterine stimulating effects)

4. Lemon Balm (Melissa officinalis)

Lemon balm is a member of the mint family known for its mild sedative properties and calming effects on the nervous system. It contains compounds like rosmarinic acid and flavonoids that interact with GABA receptors, promoting relaxation and reducing anxiety-related symptoms [12, 13]. Lemon balm tea or supplements are commonly used to alleviate stress, nervousness, and sleep disturbances associated with anxiety disorders. I love the way lemon balm smells, so I use it for a quick hit of aromatherapy when I’m tired, overwhelmed, and even when I have a mild headache.

5. Passionflower (Passiflora incarnata)

Passionflower has a history of use in traditional medicine for its anxiolytic and sedative properties. Its bioactive compounds, including flavonoids and alkaloids, modulate GABA receptors, leading to relaxation and anxiety reduction [14, 15]. Clinical trials have shown that passionflower can effectively reduce symptoms of generalized anxiety disorder (GAD) without significant side effects [16, 17].

6. Valerian Root (Valeriana officinalis)

Valerian root is well-known for its sedative and anxiolytic effects. It contains compounds like valerenic acid that enhance GABA neurotransmission, promoting relaxation and improving sleep quality [18, 19]. Valerian supplements are commonly used to alleviate insomnia, anxiety, and restlessness, especially when related to stress or nervous tension.

7. Rhodiola Rosea

Rhodiola Rosea is an adaptogenic herb that helps the body adapt to stress and increase resilience. Its active compounds, including salidroside and rosavin, modulate stress hormone levels, improve mood, and enhance cognitive function [20, 21]. Clinical studies have shown that Rhodiola supplementation can reduce symptoms of stress-related anxiety and fatigue, promoting overall well-being [22, 23].

8. Kava Kava (Piper methysticum)

Kava kava is a traditional herb used in Pacific Island cultures for its anxiolytic and sedative effects. Its bioactive compounds, called kavalactones, interact with GABA receptors, inducing relaxation and reducing anxiety [24, 25]. However, caution is advised with kava kava due to potential liver damage and its use should be supervised by a healthcare professional.

9. Holy Basil (Ocimum sanctum)

Holy basil, also known as Tulsi, is revered in Ayurvedic medicine for its adaptogenic and calming properties. It contains eugenol, rosmarinic acid, and other phytochemicals that modulate stress hormone levels, reduce anxiety, and improve resilience to stressors [26, 27]. Holy basil tea or supplements are used to promote emotional well-being and overall mental health. (Contraindicated for pregnant women and those with low blood sugar)

10. CBD (Cannabidiol)

CBD is a non-psychoactive cannabinoid derived from hemp or cannabis plants, known for its potential therapeutic effects on anxiety and mood disorders. CBD interacts with the endocannabinoid system, modulating neurotransmitter levels and reducing hyperactivity in the amygdala, a brain region involved in anxiety responses [28, 29]. Clinical trials have shown promising results regarding CBD’s efficacy in reducing anxiety symptoms, although more research is needed for conclusive evidence [30, 31]. Although I know many people who have benefited from CBD, I am not one of them. I got an ‘itchy’ feeling all over my body, inside and out so I have to conclude that I’m allergic.

11. Milky Oats (Avena sativa)

Milky Oats, derived from oat straw, are rich in nerve-nourishing compounds such as flavonoids, saponins, and minerals like magnesium and calcium. These nutrients support the nervous system, ease tension, and promote relaxation, making Milky Oats beneficial for anxiety relief [32, 33]. Additionally, Milky Oats are known for their nutritive properties, providing essential vitamins and minerals that support overall well-being.

12. Skullcap (Scutellaria lateriflora)

Skullcap is valued for its calming and sedative effects, making it useful for anxiety, insomnia, and nervous tension. Its bioactive compounds, including flavonoids like baicalin and wogonin, interact with GABA receptors, promoting relaxation and reducing anxiety-related symptoms [34, 35]. Skullcap is often used in herbal blends or tinctures for its anxiolytic properties. (Contraindicated for pregnant women.)

13. St. John’s Wort (Hypericum perforatum)

St. John’s Wort has been traditionally used for mood disorders like anxiety and depression. Its active compounds, including hypericin and hyperforin, modulate neurotransmitter levels, particularly serotonin, contributing to improved mood and reduced anxiety levels [36, 37]. Clinical studies have shown mixed results regarding St. John’s Wort’s efficacy in treating anxiety, and it may interact with certain medications, necessitating caution and medical supervision. (Contraindicated for pregnant and breastfeeding women)

Cautionary Note:

It’s crucial to approach herbal remedies with caution, especially when combining them or if you have existing health conditions or medications. Consultation with a healthcare provider is recommended to ensure safety and efficacy.

In conclusion, a holistic approach to anxiety management can include a combination of herbal remedies like Milky Oats, Skullcap, and St. John’s Wort, alongside other well-known herbs. Incorporating these herbs into your routine, along with lifestyle practices such as mindfulness and adequate sleep, can contribute to a calmer mind and improved overall well-being. Remember to prioritize self-care and seek professional guidance for a personalized approach to anxiety support.

Sometimes the best support has nothing to do with medicine and herbs, it’s talking to others. If you or someone you know needs to talk about it, NAMI, the National Alliance on Mental Illness can help you find a support group.

References:

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Article by Kathy McCabe with assistance from ChatGPT. OpenAI. (2024). ChatGPT (3.5) [Large language model]. https://chat.openai.com

Kathy McCabe

Kathy is an herbalist/naturopathic practitioner who is constantly researching to expand her knowledge. She came to herbalism after her migraine medicine was suddenly removed from the market and she had to find something new. After discovering the magic of herbs she’s never looked back. She is accredited by the International Practitioners of Holistic Medicine (IPHM) and is an Associate Member of the American Herbalist Guild.

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