Classic treatment options include cognitive-behavioral therapy (CBT) and pharmacological treatments, mainly with selective serotonin reuptake inhibitors. A common problem with treatment is potential medication side-effects (sedation and/or drug dependence), as well as time-consumption and cost factors. This often leads to a reluctance to engage in treatment, which is why these findings regarding a nutritional approach to managing anxiety are so important.
In a recent meta-analysis of data from 19 clinical trials that involved 2,240 participants from 11 countries, researchers uncovered evidence that participants who consumed omega-3 fatty acid supplements reported significant clinical improvements in anxiety signs and symptoms.
Interestingly, the researchers noted that the anti-anxiety benefits of omega-3-PUFAs were stronger in those with clinical anxiety compared with those whose conditions were classified as subclinical or borderline. The research team also observed that participants who were given a higher dose (>2000 mg/day) obtained the best anti-anxiety benefits.
Vitamin D, the “sunshine vitamin”, has also been found to improve mood, especially during the winter months. Moreover, people with low vitamin D levels (70% of Americans) may be more likely to experience anxiety.
Hence, a combined daily supplement of >2000 mg of omega-3-PUFAs AND 2000-5000 mg of vitamin D may help manage anxiety signs and symptoms.
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