The teenage years are scary enough without experiencing anxiety too. There is so much growth in so little time and so much academic pressure today. Sometimes, your kid is not just ready for all they have on their plate.
Some young children mature faster than others, resulting in confusion for parents in terms of how much they can handle, as well as what they can handle. Kids who peak physically early may feel the pressure to be more mature and to “live up to their visual age.” Meanwhile, some slower developing tweens may fear getting left behind if they don’t keep up with their faster moving peers.
Complicating matters is that one out of eight teens experience generalized anxiety disorder. They experience a lot of internal worries and can be sensitive. They’re like fragile glass that could break when mishandled.
When anxious, people are prone to negative thinking. When faced with uncertainty, they imagine the worst possible scenario. They might even experience intrusive thoughts about people not liking them, strangers judging them, and failing at every task.
They are less present in their surroundings because they often worry about things going bad. That means they can appear unfocused and distracted. You might even notice a dip in their grades or their sleep being shortchanged because they are taking longer or in some way struggling to complete their homework.
Anxiety is so commonplace that it is openly talked about in popular media. In the series, “Healing Powers of Dude,” Noah’s dog, Dude, broke his father’s statue, so he enlists his friends to help him fix it. As they try to fix the sculpture, Noah imagines terrible things happening. His father’s career is in ruins. His mom is leaving his dad. His sister being forced into child labor.
That is what someone who is a negative thinker who always thinks the worst case scenario does and it just adds fuel to the fire of anxiety.
Helping Teens with Feelings of Anxiety
Fortunately, there are ways to help kids alleviate anxiety. One of the most important things is open conversation and of course love and acceptance from friends and family.
Teens with anxiety are often more insecure, so they may need assurance and encouragement. A parent has to be careful and not become a life preserver, balancing positive affirmations with an emphasis on your child gaining their own coping skills.
Anxiety looks different from person to person. Sometimes, people with anxiety may leave without reason or quickly “freak out” over small things. It’s essential to be understanding but also to encourage problem-solving. It’s good to express your belief in their abilities and strengths, but also cue them on how to manage uncomfortable sensations and thoughts.
Nutrition for Teenage Anxiety
You are what you eat. More than just a feel-good quote, this phrase has great significance in terms of your mental health.
The right food can calm the brain and lower stress and anxiety.
Your body is in a constant process of creating new cells. Your skin regenerates every 27 days. Your liver regenerates every five years, and your bones every ten. This may be surprising but your body is made up of the food you consumed within the last ten years.
So, before you eat anything, think about its impact on your functioning.
Essential Minerals and Vitamins Mental Health
Just as Omega-3 Fatty Acids directly impact heart health and vitamin E gives you glowing skin, certain nutrients support brain function and the lack of which can lead to mental health issues such as anxiety, depression, and brain fog.
Here are some food and natural supplements that calm the brain and reduce anxiety.
Food and Natural Supplements for Teenage Anxiety
Numerous clinical trials worldwide have seen that certain natural remedies are as effective as prescription medications, and are even safer.
Mental and physical health problems are often caused by compounded stress and nutrient deficiencies, thus, taking stress-relieving supplements and other vitamins, minerals, and natural treatments can improve mental health.
Meanwhile, anti-anxiety medications might proclaim to reduce feeling stressed, but they also come with a host of side effects including:
- blurry vision
- confusion
- dizziness
- drowsiness or fatigue
- headaches
- loss of memory or concentration
- problems with balance, coordination, or speech
- upset stomach
It is important for parents to realize that vitamins and minerals can help calm the brain and keep the body healthy without the side-effects that can impact the developing brain of a teen.
Magnesium for Calm Brain
Magnesium fuels around 300 bodily functions. This includes regulating the body’s stress response, supporting the nervous system and metabolism, synthesizing antioxidants like glutathione, and maintaining cognitive function, attention, and desirable social behavior.
Magnesium is in demand within the body and is bound to get depleted. Unfortunately, most Americans have a magnesium deficiency. We are living very busy lives and stress depletes this essential nutrient.
What happens if people don’t get all the necessary vitamins and minerals?
There is a strong link between low essential nutrient intake and the risk of developing cancers, heart diseases, diabetes, osteoporosis, and depression.
Magnesium shortage is heavily linked to mental health issues, including anxiety, OCD and depression.
Meanwhile, supplementing with magnesium leads to lower stress levels, better sleep, high energy levels, and a calm disposition. For this reason, it was referred to either as the best anti stress supplement or best calm supplement by many experts.
Magnesium is among the safest supplements for stress regulation. It’s incredible how magnesium acts so fast in the body. Most people feel calmer within minutes.
You can also increase your magnesium levels by eating nuts, avocados, and legumes. School-age kids often enjoy seeds like sunflower, pumpkin, sesame, and flax, which are high in magnesium.
Omega 3 Fatty Acids for Learning and Memory
Omega 3 Fatty Acids, present in flaxseeds and fish oil, are famous for their positive effects on heart health, including normalizing blood pressure.
However, Omega 3 Fatty Acids are also helpful in learning and memory, as they help build brain and nerve cells. They slow down age-related mental decline and ward off Alzheimer’s disease.
Research shows us that an Omega 3 deficiency can lead to ADHD, anxiety and depression symptoms.
The supplement is deemed safe for children when given in appropriate doses. Omega-3 is the best natural anti anxiety supplement for kids. When choosing Omega-3 supplements for your child, ensure they contain EPA and DHA.
Omega 3 Fatty Acids are naturally present in cold water, oily fish. Eating two servings a week can improve your heart health.
B Vitamin Complex for Stress-Relief
There are thousands of diseases worldwide, 90% of which are caused by stress. 70% of all physician visits are stress related.
Stress is a feeling of emotional and physical tension. As we strive to grow in school or work, we face the constant need to improve and adapt to change, and this can push us to a breaking point.
People under stressful situations experience mental and physical symptoms, such as anger, digestive troubles, fatigue, irritability, muscle pain, panic attacks, and sleeplessness.
Stress is a common trigger for anxiety. Managing stress is essential to remaining healthy and productive. The story of evolution is a story of adaptation to stress. Only those who were able to adapt through painful changes continued to thrive.
Stress has become an accepted part of daily life, yet most do little to counter it.
While challenges are unavoidable, proper nutrition, sleep, and exercise can help combat stress.
B Vitamins play an important role in reducing stress and decreasing symptoms of anxiety.
- B1 (thiamin)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6 (pyridoxine)
- B7 (biotin)
- B9 (folate [folic acid])
- B12 (cobalamin)
These B vitamins support a variety of enzymes in different bodily functions, including producing energy from carbohydrates and fat, breaking down amino acids, and transporting oxygen and energy-containing nutrients throughout the body.
From the list, the best supplements for stress and anxiety are Folate, Vitamin B6, and Vitamin B12. All are water-soluble vitamins found in many foods and supplements.
Foods rich in Folate include:
- beans
- broccoli
- shellfish
- peanuts
- liver
- nuts
- spinach
Besides being great stress-busters, Vitamin B6 and B12 also fight cancer and heart disease.
Foods naturally high in Vitamin B6 include:
- bananas
- salmon
- liver
- tuna
- chickpeas
- poultry
- dark leafy greens
- bananas
Foods containing Vitamin B12 include:
- fish
- shellfish
- liver
- meat
- eggs
- poultry
- dairy products (milk, cheese, and yogurt)
Vitamin B Complex deficiencies have been linked to anxiety, depression, and sleep problems. While one should always check with their provider, vitamin B foods and supplements are safe for children and help reduce anxiousness.
Food sources of other B Vitamins include:
- Vitamin B1 – berries, pork, legumes, lean meats, nuts, soy milk
- Vitamin B2 – dark green vegetables, eggs, fish, grains, lean meat, mushrooms
- Vitamin B3 – cottage cheese, sunflower seeds, tuna, poultry, potato, liver
- Vitamin B5 – avocados, broccoli, mushrooms, organ meats
- Vitamin B7 – soy products, egg yolks, fish, organ meats, cheese, sweet potatoes
Vitamin C for Dopamine Processing
Vitamin C is essential for overall health and plays a vital role in maintaining healthy brain function by modulating the neurotransmitter dopamine at the synapses in the brain. It is naturally found in many fruits and vegetables.
Calming Herbs for Kids
Herbs are safe for children and adults of all ages. However, research reveals these remedies are beneficial for children over age five. Parents can use essential oils and herbs in cooking and teas.
Lavender
Lavender is one of the most popular teas and essential oils. Its soothing, floral aroma is known to promote relaxation and calmness. Lavender oil can be used in a diffuser or applied topically to the skin. It is also a common ingredient in many beauty and personal care products.
Lavender can alleviate anxiety symptoms in children by calming the nervous system. It’s also helpful for children who want to meditate and do breathwork to calm their busy minds and reduce physical tension.
In recent years, clinical trials have seen improvements in the mood of patients who use Lavender.
Chamomile
Chamomile is a natural way to help your child feel better. This herb may be known for working wonders for Peter Rabbit and also the many children who have used it for centuries to treat ailments, from fevers to anxiety.
Chamomile herbal remedies help induce sleep, enhance focus, and lower cortisol levels, the body's stress hormone. When cortisol is lower one can sleep better, lose weight, and mentally feel less stressed.
Chamomile tea is an enjoyable way to lower stress levels and can be served with ice.
Lemon Balm
Lemon Balm has numerous powerful benefits including its calming effect and mood-boosting properties. This fragrant herb is also known to improve cognitive performance and attention span.
Whether you enjoy its zesty flavor in tea or baked goods, lemon balm is sure to leave you feeling more relaxed and focused.
Herbal Supplements for Teens and Young Adults
Teens are going through a lot and it’s natural for them to feel anxious. These herbs have anti-anxiety and improved mood effects that can help with complex teen anxiety.
Passionflower
Like Lavender, Passionflower has calming benefits that ease anxiety levels. It can also calm a busy mind at night and improve sleep.
Valerian
More potent than Lavender and Passionflower, Valerian root improves sleep in children and adults. Improved sleep leads to improved attention span and a positive mindset.
Valerian is among the dietary supplements not recommended for children below 7 years old.
Give Alternatives a Try
There are many science-backed alternatives to SSRI medications and anxiety medication that are safe and natural. Supporting the developing brain and making sure it isn’t negatively impacted by psychiatric medications is critical.
The good news is that supplements, herbs, teas, and nutrition can have a powerful impact on an anxious brain and body.
FAQs on Natural Supplements for Teenage Anxiety
What Are Common Signs of Anxiety in Teens with Natural Supplements for Anxiety?
Anxiety is a common challenge among teenagers. Recognizing the signs and symptoms, such as negative thinking, intrusive thoughts, and academic struggles, is crucial. Fortunately, there are effective ways to address this issue, including the use of natural supplements for anxiety. These supplements, like herbal anxiety relief remedies, can provide essential support to alleviate anxiety symptoms in teens. Learn how magnesium for anxiety can make a significant difference and discover tips on how to get rid of anxiety quickly.
How Can Parents Help Teens Deal with Anxiety Using Herbal Supplements for Anxiety?
Parents play a vital role in helping their anxious teenagers. Open communication, love, and acceptance are key. Incorporating herbal supplements for anxiety into their routine can be a valuable addition to their anxiety management plan. These herbal anxiety supplements are considered safe and can complement the emotional support parents provide. Discover strategies for how to reduce anxiety immediately and explore natural remedies for anxiety that can assist teenagers in finding relief.
Can Nutritional Choices Impact Teenage Anxiety and Natural Supplements for Nervousness?
Nutritional choices can significantly affect teenagers' mental health. A balanced diet can help alleviate anxiety in teens, including addressing natural supplements for nervousness. These supplements, rich in anti-anxiety herbal ingredients, can make a positive difference in managing anxiety symptoms. Learn about the role of diet and supplements in reducing anxiety and discover effective over the counter anxiety medication options.
Which Natural Supplements Are Effective for Teen Anxiety and Herbal Anxiety Relief?
Some natural supplements for anxiety have proven to be effective in reducing anxiety symptoms in teens. These supplements often include herbal anxiety relief ingredients known for their calming properties. Parents and teens alike can benefit from learning about the best options available, including supplements to reduce cortisol.
Are Natural Supplements Safer Than Prescription Medications for Teens with Natural Care Anxiety Relief?
Safety is a top concern for parents. When it comes to addressing anxiety in teens, many prefer natural supplements for anxiety over prescription medications. These natural care anxiety relief options are often considered safer, with fewer side effects, making them an attractive choice for concerned parents. Explore the strongest natural anxiety medication alternatives and find out what truly helps with anxiety.
How Does Magnesium Help in Calming the Brain and Natural Anxiety Pills?
Magnesium plays a crucial role in calming the brain and reducing anxiety. Understanding how magnesium affects brain function can shed light on its importance in managing anxiety in teenagers. Additionally, considering natural anxiety pills containing magnesium can be a valuable part of an anxiety management plan. Learn more about magnesium glycinate anxiety and explore natural serotonin supplements for anxiety relief.
What Are Omega-3 Fatty Acids and Their Role in Reducing Teen Anxiety and Natural Vitamins for Anxiety?
Omega-3 fatty acids are essential for brain health and can be particularly beneficial in reducing anxiety in teens. These nutrients can be found in various sources, including natural vitamins for anxiety. Learning about their role and availability is key for parents and teens. Discover how vitamins to lower blood pressure instantly can benefit overall well-being and anxiety management.
Why Are B Vitamins Important for Stress Relief in Teenagers and Anti-Anxiety Herbal?
B vitamins play a significant role in reducing stress and anxiety in teenagers. They are often used as anti-anxiety herbal supplements. Understanding the science behind their effectiveness can guide parents and teens in making informed choices. Explore the benefits of herbs for anxiety and gain insights into how to cure panic attacks fast.
Can Vitamin C Impact Dopamine Processing in Teenagers and All Natural Anxiety Medication?
Vitamin C's impact on dopamine processing in the brain is a topic worth exploring in the context of teenage anxiety. Additionally, exploring the concept of all natural anxiety medication, which may include vitamin C, can provide insights into alternative anxiety management options. Learn about the benefits of kava and discover lower cortisol supplements that can aid in reducing anxiety.
Are There Calming Herbs Safe for Teenagers and Anxiety Herbal Supplements?
Some calming herbs, such as lavender, chamomile, and lemon balm, are considered safe for teenagers. Parents and teens can benefit from understanding these herbs' benefits, especially when incorporated into anxiety herbal supplements. Explore effective supplements with serotonin and the role of valerian root in anxiety management.
What Herbal Supplements Are Recommended for Teen Anxiety and Herbal Anxiety Medication?
Several herbal supplements, like passionflower and valerian, are recommended for managing anxiety in teens. These supplements are often used as herbal anxiety medication. Knowing their effects and usage can be valuable information. Discover vitamin d supplement side effects and explore the use of vitamins for stress management.
Are Natural Alternatives a Safe Option for Teen Anxiety Management and What Natural Supplements Help Anxiety?
Exploring science-backed natural alternatives to traditional anxiety medications is essential for parents concerned about their teenagers. Understanding what natural supplements help anxiety and their safety is crucial in making informed choices. Learn about the best anxiety supplements and explore methods for calming anxiety.
How Can Parents Ensure Their Teens Get the Right Nutrition for Mental Health and Best Herbal Remedies for Anxiety and Depression?
Parents can play a vital role in promoting balanced nutrition to support their teenagers' mental health. Incorporating the best herbal remedies for anxiety and depression into their diet can complement their efforts. Parents can explore holistic treatment options to ensure their teens receive the best care. Discover strategies for relieving stress and anxiety and the benefits of natural stress relief methods.
What Are Common Signs of Anxiety in Teens with Natural Supplements for Anxiety?Anxiety is a common challenge among teenagers. Recognizing the signs and symptoms, such as negative thinking, intrusive thoughts, and academic struggles, is crucial. Fortunately, there are effective ways to address this issue, including the use of natural supplements for anxiety. These supplements, like herbal anxiety relief remedies, can provide essential support to alleviate anxiety symptoms in teens. Learn how magnesium for anxiety can make a significant difference and discover tips on how to get rid of anxiety quickly.
How Can Parents Help Teens Deal with Anxiety Using Herbal Supplements for Anxiety?
Parents play a vital role in helping their anxious teenagers. Open communication, love, and acceptance are key. Incorporating herbal supplements for anxiety into their routine can be a valuable addition to their anxiety management plan. These herbal anxiety supplements are considered safe and can complement the emotional support parents provide. Discover strategies for how to reduce anxiety immediately and explore natural remedies for anxiety that can assist teenagers in finding relief.
Can Nutritional Choices Impact Teenage Anxiety and Natural Supplements for Nervousness?
Nutritional choices can significantly affect teenagers' mental health. A balanced diet can help alleviate anxiety in teens, including addressing natural supplements for nervousness. These supplements, rich in anti-anxiety herbal ingredients, can make a positive difference in managing anxiety symptoms. Learn about the role of diet and supplements in reducing anxiety and discover effective over the counter anxiety medication options.
Which Natural Supplements Are Effective for Teen Anxiety and Herbal Anxiety Relief?
Some natural supplements for anxiety have proven to be effective in reducing anxiety symptoms in teens. These supplements often include herbal anxiety relief ingredients known for their calming properties. Parents and teens alike can benefit from learning about the best options available, including supplements to reduce cortisol.
Are Natural Supplements Safer Than Prescription Medications for Teens with Natural Care Anxiety Relief?
Safety is a top concern for parents. When it comes to addressing anxiety in teens, many prefer natural supplements for anxiety over prescription medications. These natural care anxiety relief options are often considered safer, with fewer side effects, making them an attractive choice for concerned parents. Explore the strongest natural anxiety medication alternatives and find out what truly helps with anxiety.
How Does Magnesium Help in Calming the Brain and Natural Anxiety Pills?
Magnesium plays a crucial role in calming the brain and reducing anxiety. Understanding how magnesium affects brain function can shed light on its importance in managing anxiety in teenagers. Additionally, considering natural anxiety pills containing magnesium can be a valuable part of an anxiety management plan. Learn more about magnesium glycinate anxiety and explore natural serotonin supplements for anxiety relief.
What Are Omega-3 Fatty Acids and Their Role in Reducing Teen Anxiety and Natural Vitamins for Anxiety?
Omega-3 fatty acids are essential for brain health and can be particularly beneficial in reducing anxiety in teens. These nutrients can be found in various sources, including natural vitamins for anxiety. Learning about their role and availability is key for parents and teens. Discover how vitamins to lower blood pressure instantly can benefit overall well-being and anxiety management.
Why Are B Vitamins Important for Stress Relief in Teenagers and Anti-Anxiety Herbal?
B vitamins play a significant role in reducing stress and anxiety in teenagers. They are often used as anti-anxiety herbal supplements. Understanding the science behind their effectiveness can guide parents and teens in making informed choices. Explore the benefits of herbs for anxiety and gain insights into how to cure panic attacks fast.
Can Vitamin C Impact Dopamine Processing in Teenagers and All Natural Anxiety Medication?
Vitamin C's impact on dopamine processing in the brain is a topic worth exploring in the context of teenage anxiety. Additionally, exploring the concept of all natural anxiety medication, which may include vitamin C, can provide insights into alternative anxiety management options. Learn about the benefits of kava and discover lower cortisol supplements that can aid in reducing anxiety.
Are There Calming Herbs Safe for Teenagers and Anxiety Herbal Supplements?
Some calming herbs, such as lavender, chamomile, and lemon balm, are considered safe for teenagers. Parents and teens can benefit from understanding these herbs' benefits, especially when incorporated into anxiety herbal supplements. Explore effective supplements with serotonin and the role of valerian root in anxiety management.
What Herbal Supplements Are Recommended for Teen Anxiety and Herbal Anxiety Medication?
Several herbal supplements, like passionflower and valerian, are recommended for managing anxiety in teens. These supplements are often used as herbal anxiety medication. Knowing their effects and usage can be valuable information. Discover vitamin d supplement side effects and explore the use of vitamins for stress management.
Are Natural Alternatives a Safe Option for Teen Anxiety Management and What Natural Supplements Help Anxiety?
Exploring science-backed natural alternatives to traditional anxiety medications is essential for parents concerned about their teenagers. Understanding what natural supplements help anxiety and their safety is crucial in making informed choices. Learn about the best anxiety supplements and explore methods for calming anxiety.
How Can Parents Ensure Their Teens Get the Right Nutrition for Mental Health and Best Herbal Remedies for Anxiety and Depression?
Parents can play a vital role in promoting balanced nutrition to support their teenagers' mental health. Incorporating the best herbal remedies for anxiety and depression into their diet can complement their efforts. Parents can explore holistic treatment options to ensure their teens receive the best care. Discover strategies for relieving stress and anxiety and the benefits of natural stress relief methods.
Citations:
American Psychological Association (2022), What’s the difference between stress and anxiety?
https://www.apa.org/topics/stress/anxiety-difference
Harvard School of Public Health (2022), B Vitamins
https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/
The Health and Food Supplements Information Service is by PAGB consumer healthcare association (2022), What happens if people don’t get all the vitamins and minerals they need?
Mental Health First Aid by National Council for Mental Wellbeing (2018), Stress VS Anxiety
https://www.mentalhealthfirstaid.org/external/2018/06/stress-vs-anxiety
Mind Org UK (2022), Stress
https://www.mind.org.uk/information-support/types-of-mental-health-problems/stress/what-is-stress
Oregon State University (2017), Micronutrient Inadequacies in the US Population: an Overview
https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview
Dr. Roseann is a mental health expert who is frequently in the media:
- Yahoo News How to Be Safe at Work
- Master of Mixed Martial Arts It’s OK to be scared, I am too.
- The Well How to Cope With Reemergence Anxiety
- Natural Awakenings A Conversation with Roseann Capanna-Hodge on Re-Entry Panic Syndrome and the New Docuseries PROVEN
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She coined the terms, “Re-entry panic syndrome” and “eco-anxiety” and is a frequent contributor to media on mental health.
Dr. Roseann Capanna-Hodge has three decades of experience in working with children, teens and their families with attention-deficit hyperactivity disorder (ADHD), autism, concussion, dyslexia and learning disability, anxiety, Obsessive Compulsive Disorder (OCD), depression and mood disorder, Lyme Disease, and PANS/PANDAS using science-backed natural mental health solutions such as supplements, magnesium, nutrition, QEEG Brain maps, neurofeedback, PEMF, psychotherapy and other non-medication approaches.
She is the author of three bestselling books, It’s Gonna Be OK!: Proven Ways to Improve Your Child's Mental Health, The Teletherapy Toolkit, and Brain Under Attack. Dr. Roseann is known for offering a message of hope through science-endorsed methods that promote a calm brain.
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Disclaimer: This article is not intended to give health advice and it is recommended to consult with a physician before beginning any new wellness regime. *The effectiveness of diagnosis and treatment vary by patient and condition. Dr. Roseann Capanna-Hodge, LLC does not guarantee certain results.
