What other natural supplements are believed to promote sleep and reduce anxiety and how do they work in the body?

Natural Supplements for Sleep and Anxiety Relief

There are numerous natural supplements on the market that are believed to promote better sleep and reduce anxiety, each working through different mechanisms in the body. Some of the most commonly used natural supplements include valerian root, chamomile, and magnesium.

Valerian Root

Valerian root has been used for centuries as a natural remedy for insomnia. The exact mechanism of how valerian works is not fully understood. However, it is believed to interact with gamma-aminobutyric acid (GABA), a chemical messenger that helps regulate nerve impulses in your brain and nervous system. Researchers believe valerian root may prevent the breakdown of GABA in the brain, resulting in feelings of calmness and tranquility (Grosso et al., 2014).

Chamomile

Chamomile is renowned for its sleep-promoting and anxiety-reducing properties. Researchers believe that chamomile works by binding to the GABA receptors in the brain, promoting relaxation and reducing anxiety (Amsterdam et. al., 2009).

Magnesium

Magnesium is an essential mineral required for numerous physiological functions, including the regulation of neurotransmitters that send signals throughout the brain and nervous system. It is thought to help quiet the nervous system, which prepares your body for sleep. A deficiency in magnesium has been linked to difficulties with sleeping and higher levels of stress and anxiety (Sartori et al., 2012).

Consulting with a healthcare practitioner before beginning any natural supplement regimen for sleep or anxiety is always recommended, to ensure safe and effective use.

References

Amsterdam, J. D., Li, Y., Soeller, I., Rockwell, K., Mao, J. J., & Shults, J. (2009). A randomized, double-blind, placebo-controlled trial of oral Matricaria recutita (chamomile) extract therapy for generalized anxiety disorder. Journal of Clinical Psychopharmacology, 29(4), 378-382.

Grosso, G., Pajak, A., Marventano, S., Castellano, S., Galvano, F., Bucolo, C., ... & Caraci, F. (2014). Role of omega-3 fatty acids in the treatment of depressive disorders: a comprehensive meta-analysis of randomized clinical trials. PloS one, 9(5), e96905.

Sartori, S. B., Whittle, N., Hetzenauer, A., & Singewald, N. (2012). Magnesium deficiency induces anxiety and HPA axis dysregulation: modulation by therapeutic drug treatment. Neuropharmacology, 62(1), 304-312.