Top 5 Herbal Medicines For Anxiety, Stress And Immune Resilience
By Dr. Natalia Pellegrino
There are many different types of herbal medicines that may help reduce stress and anxiety. I’m going to highlight my 5 favorite herbs for stress and anxiety with anti-viral actions because we’ve all experienced the common phenomenon of getting sick after a period of high stress. Yes, mental emotional stress and anxiety can impact the immune system and increase the likelihood of illness. These herbs nurture both the immune and nervous systems at the same time so I consider adding them to my treatment protocols for patients for the following reasons:
cold and flu season
during periods of heightened stress and anxiety
frequent exposure to viruses (i.e. school-age children)
chronic viral infections like EBV, HPV, “long haulers” and more
Before we dive in, a word about contraindications, delivery form and dosing: some herbs should be avoided with certain health conditions and medications. Herbs also come in different forms - tea, solid extract, tincture and capsules. Some herbs are best taken at a specific time of day. And while product labels will offer some common dosing guidelines, these may not apply to your specific circumstance. Like you, herbs are unique and work best when they are tailored to you and your health needs. It's important to work with your Naturopathic Doctor to determine what's appropriate, effective and safe for you.
Saint John’s Wort (Hypericum perforatum)
Best For: “Stressed and Depressed”. Mild to moderate depression, winter blues, fatigue, nervous stomach, nerve pain.
Not For: Those with major depression, those taking medications (especially antidepressants, Warfarin, birth control pills, and more), sun-sensitive individuals, pregnant women
Form / Timing: tea, tincture, capsule, topical salve (for nerve pain/numbness/tingling, burns). Can be taken any time of day.
You may have heard of St. John’s Wort for low mood and depression, but it also has antiviral properties to support immune defenses during cold and flu season. Additional benefits include calming digestion, improving energy, and soothing nerve pain. This herb can be especially helpful for seasonal depression when combined with Lemon Balm (below). This herb should be avoided while taking antidepressants (especially SSRIs), and caution should be used with other medications as well, like Warfarin, birth control (St. John’s Wort enhances metabolism of certain meds through the liver, potentially decreasing effectiveness of the medication). St. John’s Wort may cause increased sun sensitivity, so be sure to use a (toxin-free) sunscreen when outdoors.
Lemon Balm (Melissa officinalis):
Best For: “I need a little sunshine in my life!” Mild/moderate depression, winter blues, anxiety, nervous tension, stress, insomnia, ADHD, hypertension, hyperthyroidism.
Not For: Those with hypothyroidism, Hashimoto’s, those taking thyroid medications, pregnant women.
Form / Timing: tea, tincture, capsules, topically for cold sores. Can be taken any time of day, but especially helpful at night if anxiety keeps you awake.
Lemon balm is a tasty herb in the mint family, which has antiviral and mood-lifting effects. The antiviral effects come from this plant’s rosmarinic acid, which can help to reduce inflammation and balance your immune response. This herb is especially helpful for lifting a low mood, reducing anxiety and promoting deep sleep. It can help lift your mood in the winter (seasonal affective disorder), especially when combined with St. John’s Wort above. This herb calms the mind so you can focus (helps ADHD), and may also improve memory. Since it is in the mint family, it also has benefits for digestion, especially if you tend to have a nervous stomach or experience gas after meals. In case that was not enough, Lemon balm can also be used topically as a salve if you are prone to cold sores from the herpes virus. This herb is not recommended if you have hypothyroidism, Hashimoto’s, or if you take thyroid medications.
BONUS HERBAL TEA IDEA: Combine with chamomile for a calming evening tea for mood, sleep, and improved digestion: Use 1 tea bag of each herb, and steep covered for 15 mins.
Chamomile also has apigenin in it, which is bioflavonoid-- a component of plants that has anti-inflammatory effects (a good thing with an inflammatory virus).
Ashwagandha (Withania somnifera):
Best For: “Wired and tired”. Chronic fatigue, chronically stressed / overworked / overtired. Hypothyroid, chronic colds and flu, muscle tension.
Not For: Pregnant women, those with nightshade sensitivities, hyperthyroidism, or hemochromatosis (high iron levels).
Form / Timing: tincture, capsules, powder (can be blended in a smoothie). Can be taken any time of day, especially if anxious. Otherwise take at night to support deeper sleep. This herb works best when taken long-term, for at least several months.
Ashwagandha is a deeply nourishing and balancing herb, for the endocrine and nervous systems as well as the immune system. It is an adaptogen, which means it balances what it needs to - if any of these systems are overactive or under-active, Ashwagandha will bring it to midline. It also adapts to what you need in the moment, like boosting immune function if you are exposed to a pathogen that needs a hearty immune response, then later lowering the immune response once the infection is under control. Ashwagandha is also excellent for the adrenals and for promoting better sleep. It is not overly stimulating or sedating, so it supports your energy exactly where you need it! This herb is great for fatigue, insomnia, mental overwork, anxiety and stress (especially if anxiety is keeping you up at night). This is a perfect herb to restore adrenals after periods of prolonged stress and overwork, i.e. for college students after finals, after working very long hours on a project, for new parents lacking sleep, etc. It also supports endocrine balance, by nourishing the HPA axis (hypothalamus, pituitary adrenal axis). This helps to balance your stress response, so you’re not permanently existing in ‘fight or flight’ mode. Ashwagandha nourishes an under-active thyroid (hypothyroid) and has anti-inflammatory effects, which can help for aches, pains, and muscle tension. This herb has some iron, and can help if you tend to be low in iron (especially the powdered form).
Licorice Root (Glycyrrhiza glabra):
Best For: “I slept all night and I’m still exhausted”. Chronic fatigue, adrenal fatigue, low blood pressure (hypotension), sore throat, digestion (any GI irritation- acid reflux, ulcers, heartburn, IBS, IBD)
Not for: Those with hypertension, congestive heart failure, water retention, pregnancy, glaucoma, diabetes, taking MAOI antidepressants, taking potassium-depleting diuretics, low potassium (hypokalemia).
Form / Timing: tea, tincture, solid extract, capsules, topically. Best taken in the morning.
Licorice Root is a sweet, pleasant-tasting herb that might make you think of licorice candy-- but this is the real stuff! Licorice has many benefits in addition to fighting viruses. It acts as an Immune system modulator, meaning it stimulates the initial immune response when exposed to a pathogen, but then it also helps to calm down excessive immune activity once the infection is under control. Licorice is also a wonderful herb to support your adrenals and energy, especially for chronic, long-standing fatigue. When you have slept for 8 hours and still feel tired, this is your herb. It also soothes the gut lining, and is great taken after meals to support healthy digestion. This herb also has some antioxidant and antihistamine properties, which can support lung health. This is especially helpful if you are fighting off a cold and have congestion or dry cough, wheezing, or worsening asthma or bronchitis. Licorice tea or glycerite can also soothe a sore throat. Topically it can help with viral outbreaks like herpes and warts.
Eleuthero (Eleutherococcus senticosus):
Best for: “Type A”, “Go hard or go home”, “I’m too busy to sleep!”, “I catch whatever bug is going around”. Athletes, workaholics, busy parents, students. Great for chronic fatigue, adrenal fatigue, sleep problems, ADHD, improving immune function.
Not For: Those sensitive to caffeine (may be stimulating for a small number of people), pregnancy, those taking Digoxin, certain antibiotics. Use caution in individuals with hypertension.
Form / Timing: tincture, solid extract, capsules. Best taken in the morning or afternoon.
Eleuthero, also known as Siberian ginseng, is a great herb to take both several months before and during cold and flu season to build up your immune and adrenal reserves. It is an immune tonic and immune modulator. This is your herb if you seem to catch every bug going around. The bonus action of Eleuthero is that it supports your adrenals, energy, and a balanced stress response. This herb is best suited for workaholics and ‘go hard or go home’ type people, who think life is too short to sleep. If you are stressed out, working long hours/overnight shifts, studying for finals, etc, this is a great herb to improve your resilience! As a side- note, you will also need to take a break at some point-- taking this herb is not an excuse to keep running yourself into the ground. But if you have a huge work project or finals coming up, this herb will help you soar through it without feeling totally depleted. This herb promotes calmness in the face of stress. It also has bonus effects for athletes, since it can improve stamina and post-exercise recovery.
Summary:
As you can see, these antiviral herbs are a great option for reducing stress and supporting the immune system during challenging times. The multipurpose herbs listed above work best when layered over a healthy lifestyle that includes a nutrient-dense diet, plenty of water, a daily movement practice, stress reduction techniques, good personal boundaries and healthy sleep habits.
If you liked this article then you may also be interested in working one-on-one with one of the naturopathic doctors at Be Well. Naturopathic doctors are clinically-trained experts in natural and functional medicine that are able to diagnose, order lab work, and prescribe natural-based treatment plans designed specifically for YOU.
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Sources:
Alfs M. 300 Herbs: Their Indications and Contraindications. New Brighton, MN: OTBH; 2003.
Stansbury J. Herbal Formularies for Health Professionals Volume 2: Circulation and Respiration. White River Junction, VT: Chelsea Green Publishing; 2018.
Winston D, Maimes S. Adaptogens: Herbs for Strength, Stamina, and Stress Relief. Rochester, VT: Healing Arts Press; 2007
Dr. Natalia Pellegrino
Dr. Natalia Pellegrino is a board-certified Naturopathic Doctor, registered through the Minnesota Board of Medical Practice. She has been working in the field of holistic health since 2006. Learn more about Dr. Pellegrino here.
