Public speaking anxiety affects approximately 40% of the population. Symptoms may include nausea, rapid heartbeat, and dry mouth. We’ll discuss supplements for public speaking anxiety and five ingredients that may help you get through your next speaking engagement with relative ease.
“Fear of public speaking is a common form of anxiety; it can range from slight nervousness to paralyzing fear and panic,” notes the Mayo Clinic. It is medically recognized as glossophobia. Standing up before an audience can cause insomnia and anxiety for days or even weeks before the event. The day you’re due to speak you exist in a continuous state of tension, and when it’s time to head to the podium, you’re desperately wishing you were somewhere else.
Supplements for Public Speaking Anxiety: 5 Great Ingredients That Really Work is an original (OptimalPerformanceLiving) article.
Prescription medications to prevent the panic
Many speakers use supplements for public speaking anxiety, including medications to give them the calm and confidence they need. These drugs include beta-blockers, which are normally prescribed to relieve high blood pressure. “Doctors sometimes prescribe beta-blockers, such as propranolol (Inderal), to treat anxiety, which work by blocking the action of epinephrine, or adrenaline,” notes Medical News Today.
However, the Food and Drug Administration (FDA) has not approved beta-blockers for the treatment of anxiety. Other drugs speakers use to remain calm include serotonin and norepinephrine reuptake inhibitors (SNRIs), which are a class of medications for treating depression and anxiety disorders. But well-known brands such as Cymbalta, an SNRI, and Xanax, a benzodiazepine, can be addictive.
Plant extracts:
Herbal supplements for public speaking anxiety
Those who don’t want to become dependent on strong medications are turning to holistic solutions: natural plant-based supplements. These alternatives are safe and non-habit-forming. They can be taken daily to ensure continued calmness and reduced anxiety, which can help to prevent public speaking jitters.
We examined several plant extracts commonly used in supplements for public speaking anxiety, and found five which appear to be promising:
- Ashwagandha (Withania somnifera) is an evergreen shrub found in India, Africa, and the Middle East. “Ashwagandha has long been used in Ayurvedic medicine to increase energy, improve overall health, and reduce inflammation, pain, and anxiety,” says integrative medicine specialist Yufang Lin, MD.
Ashwagandha can release serotonin to ease stress and anxiety to help get you through a challenging public speaking event by normalizing your cortisol level, helping to resolve the fight-or-flight defensive response.
- Nutmeg seed (Myristica fragrans) is derived from an evergreen tree native to Indonesia and has been found to support better sleep and improve digestion. These benefits can help to counteract the insomnia and bowel issues caused by prolonged anxiety. Furthermore, laboratory studies have confirmed that nutmeg extract induces antidepressant effects.
Nutmeg’s compounds are believed to interact with the body’s dopaminergic and serotonergic mood-enhancing neurotransmitters, qualifying it among supplements for public speaking anxiety.
- Passion flower (Passiflora incarnata) is a perennial southeastern North American climbing vine, used historically to treat “anxiety, insomnia, seizures, and hysteria,” according to Very Well Mind.
Research suggests that passion flower’s anxiolytic (anti-panic) effects may help to control nervousness by increasing the levels of the mood-enhancing neurotransmitters GABA and dopamine. A 2018 review of supplements for public speaking anxiety found evidence “supporting the use of passion flower to relieve anxiety disorders.”
- Green tea leaf extract (Camellia sinensis) is a concentrated form of the popular tea. It contains caffeine and is used to pump up energy drinks. The energy supplied by green tea extract can help keep you alert and focused during a presentation.
Green tea also contains antioxidants and catechins. This includes epigallocatechin gallate (EGCG), recognized for preventing cellular damage, reducing the risks of heart disease, and regulating blood sugar, notes MedicineNet.
- Valerian root (Valeriana officinalis) originated in Europe and Asia and has been used medicinally since ancient Greek and Roman times. It is believed to help treat insomnia and anxiety and is popular among supplements for public speaking anxiety.
The active ingredient in valerian root is valerenic acid, which is thought to have sedative effects by acting on brain receptors for the neurotransmitter GABA, calming activity in the brain. However, as Very Well Health cautions, “the research is lacking.”
Discover The Serenity Pill to manage public speaking anxiety
Selecting the best plant extract supplements for public speaking anxiety can be daunting. However, we will highlight one effective and natural supplement available on the market: Medicine Man Plant Co.’s uniquely formulated Serenity Pill. It contains four safe, non-addictive ingredients that combine their anxiety-reducing benefits to help you reach an optimal state of calm with minimal side effects:
- Ashwagandha root extract (640mg) activates neurotransmitters that trigger the release of serotonin, increasing stamina, and feelings of self-assurance.
- Nutmeg seed (100mg) contains compounds that interact with dopaminergic and serotonergic neurotransmitters to increase the “feel good” effect.
- Passionflower extract (160mg) is a source of GABA; its phytocompounds calm the neural networks in the brain that control mood and increase self-confidence.
- Green tea leaf extract (200mg) provides antioxidants to combat free radicals, and phenolics to maintain the energy level of your brain.
The Serenity Pill is distinctive among supplements for public speaking anxiety. It is comprised of active ingredients that are responsibly sourced, third-party tested, non-GMO, vegan friendly, and free of gluten, yeast, and soy. All of this is contained in an easy-to-swallow vegetable capsule.
For the best results, one capsule should be taken early in the day, and a second capsule should be taken after lunch, or “30 minutes before an event you know may be difficult.” Each bottle of Medicine Man’s Serenity Pill contains 60 capsules for a 30-day supply.
A safe, effective solution for public speaking anxiety
Each positive public speaking experience will reinforce your comfort level and encourage you to do future presentations. As Psychology Today explains, “Communicating your ideas clearly and presenting them openly in a public forum is an essential component of success across several domains of life.” Holistic plant-based supplements for public speaking anxiety appear to offer a safe, effective solution worth trying.
Further Reading for Additional Knowledge:
The University of Iowa: “30 Ways to Manage Speaking Anxiety”
National Center of Biotechnology Information: “Observations: Public Speaking Anxiety in Graduate Medical Education—A Matter of Interpersonal and Communication Skills?”
National Center of Biotechnology Information: “The Role of a Prescription in Anxiety Medication Use, Abuse, and Dependence”
Important Note: The information contained in this article is for general informational purposes only, and should not be construed as health or medical advice, nor is it intended to diagnose, prevent, treat, or cure any disease or health condition. Before embarking on any diet, fitness regimen, or program of nutritional supplementation, it is advisable to consult your healthcare professional in order to determine its safety and probable efficacy in terms of your individual state of health.
Regarding Nutritional Supplements Or Other Non-Prescription Health Products: If any nutritional supplements or other non-prescription health products are mentioned in the foregoing article, any claims or statements made about them have not been evaluated by the U.S. Food and Drug Administration, and such nutritional supplements or other health products are not intended to diagnose, treat, cure, or prevent any disease.
