Whilst there are many more remedies available, the list below contains the most commonly used remedies.
These remedies can be a helpful adjunct to a holistic approach, but they should not replace professional medical treatment. Always ensure any natural remedies are used safely, and consult with a healthcare professional before introducing them into a treatment plan.
DEPRESSION
Omega-3 Fatty Acids (Fish Oil): Supports brain function and may help alleviate symptoms of depression.
St. John’s Wort: Often used to manage mild to moderate depression (consult with a doctor first, as it may interact with medications).
5-HTP: A precursor to serotonin, it may help improve mood and sleep.
Saffron: Shown to improve mood and reduce symptoms of depression.
Vitamin D: Low levels have been linked to depression, especially in the winter months.
Rhodiola Rosea: An adaptogen that helps combat fatigue and depression.
ANXIETY DISORDERS
Magnesium: Helps relax muscles and reduce tension.
L-Theanine: Found in green tea, can promote relaxation without sedation.
Ashwagandha: An adaptogen known for reducing cortisol levels and calming the nervous system.
Valerian Root: Can help with anxiety-related insomnia.
Passionflower: Known for calming anxiety and improving sleep.
Lavender: Used in aromatherapy or as an essential oil to relieve anxiety.
ATTENTION DEFICIT HYPERACTIVITY DISORDER (ADHD)
Omega-3 Fatty Acids: Help with focus and brain function.
Bacopa Monnieri: An herb used for improving memory and concentration.
Ginkgo Biloba: Known to support cognitive function and memory.
Zinc: Low levels of zinc have been linked to ADHD symptoms.
Rhodiola Rosea: An adaptogen that can support energy levels and focus.
L-Theanine: Helps with relaxation and focus, without sedating.
OBSESSIVE-COMPULSIVE DISORDER (OCD)
Inositol: A supplement that may help reduce obsessive thoughts and compulsive behaviors.
Omega-3 Fatty Acids: Support brain function and help manage symptoms.
Saffron: May help with mood regulation and reduce symptoms of OCD.
Magnesium: Can reduce physical tension and support overall mental health.
Lavender and Chamomile: Both are known to promote relaxation and reduce anxiety.
INSOMNIA
Melatonin: A hormone that regulates sleep-wake cycles.
Valerian Root: Known for its calming and sedative effects.
Chamomile: A calming herb that can help induce sleep.
Magnesium: Helps relax muscles and promote sleep.
Lavender: Aromatherapy or essential oils can help with sleep.
Lemon Balm: Known for its mild sedative properties.
BIPOLAR DISORDER
Omega-3 Fatty Acids: Can help stabilize mood.
Magnesium: May help with symptoms of mania and improve sleep.
B Vitamins (especially B12 and Folate): Support brain health and mood regulation.
Rhodiola Rosea: Can improve energy levels and combat fatigue during depressive phases.
L-Theanine: Can help reduce anxiety and improve focus.
THE WONDERS OF THE MAGNESIUM FAMILY
Below is a breakdown of all of the diffirent forms of Magnesium as well as uses
1. Magnesium Citrate
Uses:
Anxiety: Magnesium citrate can help promote relaxation and alleviate anxiety symptoms by calming the nervous system.
Insomnia: Its relaxing properties can improve sleep quality, especially when taken before bedtime.
Muscle Tension: It may help with physical symptoms of anxiety or stress, such as muscle tightness and spasms.
Why it's effective: Magnesium citrate is highly bioavailable, meaning it’s well absorbed by the body, making it a good option for general use.
2. Magnesium Glycinate
Uses:
Anxiety: Magnesium glycinate is well-suited for reducing anxiety and promoting relaxation without causing drowsiness.
Insomnia: It has a calming effect on the nervous system and may help improve sleep quality.
Depression: This form of magnesium can help alleviate symptoms of depression by balancing neurotransmitters and reducing stress.
Panic Disorder: Its calming effect can reduce the physical tension and anxiety often experienced during panic attacks.
Why it's effective: Magnesium glycinate is chelated with glycine, an amino acid that also has calming properties, making it a great choice for those with anxiety and sleep disturbances.
3. Magnesium Taurate
Uses:
Anxiety and Stress: Magnesium taurate can support overall mood stability and reduce symptoms of anxiety and stress.
Heart Health: This form is particularly beneficial for those experiencing physical symptoms like rapid heartbeat or palpitations associated with anxiety or panic attacks.
Why it's effective: Magnesium taurinate is bound to taurine, an amino acid that supports heart function and the nervous system, making it especially beneficial for those with anxiety that affects the cardiovascular system.
4. Magnesium L-Threonate
Uses:
Cognitive Support: Magnesium L-threonate is particularly useful for improving cognitive function, memory, and focus, making it helpful for those with ADHD or depression.
Anxiety and Depression: This form of magnesium is known for crossing the blood-brain barrier, helping to enhance brain function and mood regulation.
Why it's effective: It has been shown to improve magnesium levels in the brain specifically, which can help with cognitive clarity, emotional regulation, and reducing symptoms of depression or ADHD.
5. Magnesium Malate
Uses:
Fatigue: Magnesium malate is useful for people experiencing chronic fatigue, which often accompanies depression and PTSD.
Muscle Pain and Fibromyalgia: It can help with muscle pain and fibromyalgia symptoms, common in individuals with chronic stress, anxiety, or PTSD.
Why it's effective: Magnesium malate is bound to malic acid, which is involved in the production of energy in cells, so it's often used to alleviate fatigue and muscle soreness.
6. Magnesium Oxide
Uses:
Constipation: Magnesium oxide is commonly used as a laxative, but its effectiveness in the mental health sphere is limited.
Anxiety (with caution): Though it's less bioavailable than other forms, magnesium oxide may still provide mild relief for anxiety when used in larger doses.
Why it's effective: This form of magnesium is often less effective for anxiety or insomnia due to poor absorption but may still provide some benefits in larger doses.
7. Magnesium Chloride
Uses:
Muscle Cramps and Tension: Magnesium chloride is great for soothing muscle tension, cramps, and aches, which are common with anxiety and stress.
Skin Absorption: It can be absorbed through the skin, making it ideal for topical use (magnesium oil or bath salts) for those suffering from muscle pain, stress, or anxiety.
Why it's effective: Magnesium chloride is absorbed through the skin more effectively than oral forms, providing localized relief and general relaxation.
8. Magnesium Sulfate (Epsom Salt)
Uses:
Muscle Relaxation: Epsom salt baths are a popular method for relieving muscle tension, soreness, and stress, especially beneficial for anxiety and PTSD.
Insomnia: A warm bath with Epsom salt before bedtime can promote relaxation and improve sleep quality.
Why it's effective: The magnesium in Epsom salt is absorbed through the skin, promoting deep muscle relaxation and stress relief. It’s also soothing for the body, which can help calm the nervous system.
Best Magnesium Types for Specific Conditions:
Anxiety: Magnesium glycinate, magnesium taurate, and magnesium citrate.
Insomnia: Magnesium glycinate, magnesium citrate, and Epsom salt.
Depression: Magnesium glycinate, magnesium L-threonate, and omega-3 fatty acids (often combined for enhanced effects).
Panic Disorder: Magnesium taurinate, magnesium glycinate, and magnesium citrate.
PTSD: Magnesium malate, magnesium glycinate, and magnesium L-threonate.
ADHD: Magnesium L-threonate, magnesium citrate, and magnesium glycinate.
Fatigue: Magnesium malate and magnesium glycinate.
Each form of magnesium offers unique benefits, so the choice will depend on the individual’s symptoms and needs. Magnesium glycinate and magnesium L-threonate are often recommended for their calming effects on the nervous system and better bioavailability, especially for anxiety, sleep issues, and depression.