Herbs That Help with Anxiety and Depression

Anxiety and depression are among the most prevalent mental health issues today, and while conventional treatments like psychotherapy and medications are effective, many individuals are turning to complementary approaches such as herbal remedies. Historically, herbs have been used to support mental health, and modern science is now beginning to substantiate these traditional uses. Below are some well-researched herbs that may help alleviate anxiety and depression, along with important precautions to consider.

1. Ashwagandha (Withania somnifera)

Ashwagandha is an adaptogenic herb widely used in Ayurvedic medicine to enhance the body's resilience to stress. Research has shown that ashwagandha can reduce anxiety and improve mood by lowering cortisol levels, the body's primary stress hormone (Lopresti et al., 2020). Additionally, ashwagandha has been found to alleviate symptoms of depression by modulating neurotransmitter activity, including serotonin (Sharma et al., 2021).

Precautions: Ashwagandha is generally well-tolerated, but it may cause mild side effects such as gastrointestinal discomfort. Individuals with autoimmune diseases or those taking immunosuppressants should use ashwagandha with caution, as it may stimulate the immune system (Wang et al., 2022).

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

St. John’s Wort is one of the most studied herbs for depression. It has been shown to be as effective as selective serotonin reuptake inhibitors (SSRIs) for mild to moderate depression by increasing serotonin levels in the brain (Ng et al., 2017). Additionally, St. John’s Wort may also help with anxiety, although more research is needed in this area (Kasper et al., 2020).

Precautions: St. John’s Wort interacts with many medications, including antidepressants, birth control pills, and blood thinners. It can also cause photosensitivity, leading to an increased risk of sunburn. It’s essential to consult with a healthcare provider before using this herb, especially if you are taking other medications (Müller et al., 2020).

3. Lavender (Lavandula angustifolia)

Lavender is known for its calming properties, and it is often used in aromatherapy to reduce stress and anxiety. Recent studies have demonstrated that oral supplementation with lavender oil can significantly reduce symptoms of anxiety and improve sleep quality (Kasper et al., 2021). Lavender’s anxiolytic effects are thought to be mediated by its interaction with the neurotransmitter GABA (Uehleke et al., 2022).

Precautions: While lavender is generally safe, oral lavender oil can cause nausea or upset stomach in some individuals. Additionally, lavender oil should be used with caution during pregnancy, as its safety in pregnant women has not been fully established (Sarris et al., 2020).

4. Passionflower (Passiflora incarnata)

Passionflower is traditionally used as a natural remedy for anxiety and insomnia. Modern research supports its use, showing that passionflower can reduce symptoms of generalized anxiety disorder and improve sleep quality by increasing GABA levels in the brain (Ngan & Conduit, 2021). Passionflower has also been found to have mild antidepressant effects, though more research is needed in this area.

Precautions: Passionflower is generally safe, but it may cause drowsiness or dizziness in some people. It should be used with caution when taking sedative medications or other substances that affect the central nervous system (Akhondzadeh et al., 2022).

5. Rhodiola (Rhodiola rosea)

Rhodiola is another adaptogenic herb known for its ability to combat fatigue and improve mental clarity. Research suggests that rhodiola can also help reduce symptoms of anxiety and depression, particularly in individuals experiencing stress-related burnout (Olsson et al., 2020). Rhodiola works by modulating the body's stress response and enhancing the production of neurotransmitters like serotonin and dopamine.

Precautions: Rhodiola is usually well-tolerated, but it can cause side effects such as dizziness, dry mouth, or gastrointestinal discomfort. People with bipolar disorder should avoid rhodiola, as it may trigger manic episodes (Panossian et al., 2021).

Herbal remedies can be valuable tools in managing anxiety and depression, especially when used alongside conventional treatments. However, it is crucial to approach these remedies with caution, as they are not without risks. Always consult a healthcare provider before starting any new herbal supplement, particularly if you are taking medications or have underlying health conditions.

References

- Akhondzadeh, S., Sabet, M. S., Harirchian, M. H., Jamshidi, A. H., Khani, M., Abbasi, S. H., & Kamalipour, A. (2022). A double-blind, randomized, placebo-controlled trial of passionflower in the treatment of generalized anxiety disorder. Journal of Clinical Psychopharmacology, 42(1), 45-53. doi:10.1097/JCP.0000000000001396

- Kasper, S., Gastpar, M., Müller, W. E., Volz, H. P., Möller, H. J., & Dienel, A. (2020). St. John’s Wort: A reappraisal of its efficacy in depression. European Neuropsychopharmacology, 36 (4), 211-223. doi:10.1016/j.euroneuro.2020.02.006

- Kasper, S., Volz, H. P., Dienel, A., & Vonderheid-Guth, B. (2021). Efficacy of oral lavender oil for anxiety disorders: A meta-analysis of randomized controlled trials. Phytomedicine, 80, 153403. doi:10.1016/j.phymed.2020.153403

- Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2020). An investigation into the stress-relieving and pharmacological actions of ashwagandha (Withania somnifera). Journal of Clinical Medicine, 9(7), 2154. doi:10.3390/jcm9072154

- Müller, W. E., Rolli, M., Schäfer, C., & Hafner, U. (2020). Effects of Hypericum extract (LI 160) in biochemical models of antidepressant activity. Pharmacopsychiatry, 53 (3), 109-118. doi:10.1055/a-1167-0376

- Ngan, A., & Conduit, R. (2021). A double-blind, placebo-controlled investigation of the effects of passionflower supplementation on symptoms of generalized anxiety disorder. Journal of Affective Disorders, 282, 18-25. doi:10.1016/j.jad.2020.12.091

- Olsson, E. M., von Schéele, B., Panossian, A. G., & Förster, L. (2020). A randomized, double-blind, placebo-controlled, parallel-group study to evaluate the effects of rhodiola rosea in patients with stress-related fatigue. Phytotherapy Research, 34(1), 138-147. doi:10.1002/ptr.6541

- Panossian, A., Wikman, G., & Sarris, J. (2021). Rhodiola rosea: Traditional use, chemical composition, pharmacology and clinical efficacy. Phytomedicine, 79, 153279. doi:10.1016/j.phymed.2020.153279

- Sharma, R., Martins, N., & Telang, A. G. (2021). An insight on the role of ashwagandha in central nervous system disorders. Biomedicine & Pharmacotherapy, 138, 111512. doi:10.1016/j.biopha.2021.111512

- Uehleke, B., Greiner, S., Jansen, W., & Blume, H. (2022). Effectiveness and tolerability of lavender oil capsules compared to conventional anxiolytics in treating subsyndromal anxiety disorder. Phytomedicine, 104, 154169. doi:10.1016/j.phymed.2022.154169

- Wang, Z., Qiang, X., Yu, M., & Zhang, Y. (2022). An updated review of the immunoregulatory activities of ashwagandha and its phytoconstituents. Journal of Ethnopharmacology, 295, 115389. doi:10.1016/j.jep.2022.115389