Supplements for Anxiety: A Good Idea?

Anxiety is a common problem that affects people of all ages and backgrounds. In fact, anxiety disorders are some of the most common mental health issues in the United States, with more than 19 percent of American adults affected in the past year according to the National Institute of Mental Health.

There are numerous different anxiety disorders, including generalized anxiety disorder (GAD), panic disorder, social anxiety disorder (SAD) and specific phobias. 

Most of the time, anxiety disorders are treated using options such as anti-anxiety medications and therapy. 

These are generally effective, although they may not be the first treatment option you’d like to turn to if you only have mild or occasional anxiety. 

Although research is limited, some clinical studies have found that certain herbs, minerals and vitamin supplements may help to treat anxiety. 

We’ve shared these below, along with more information on how you can get your anxiety under control for good.

Whether your anxiety is mild or moderate, occasional or ongoing, it’s almost always possible to treat it with the right approach. 

Try one of the nine supplements listed below to calm your mind and make symptoms of anxiety less severe. 

L-Theanine

An amino acid found in green tea, black tea and certain types of mushrooms, L-theanine has a long list of mental and mood-related benefits.

Research shows a clear link between L-theanine and reduced levels of stress and anxiety. In a systematic review published in the Journal of Nutrition & Intermediary Metabolism in 2016, researchers found that L-theanine supplements reduced anxiety and acute stress in people experiencing stressful situations.

More recent research has produced similar findings. In a 2020 review published in the journal, Plant Foods for Human Nutrition, experts suggested that consuming 200 to 400mg of L-theanine on a daily basis may assist in reducing stress and anxiety.

Other research shows that taking L-theanine may have cognitive benefits. In a trial published in the journal,  Nutrients, researchers found that people scored higher on tests of verbal fluency and executive function after taking an L-theanine supplement.

You can consume L-theanine in supplement form, or by brewing a cup of tea that’s naturally rich in this amino acid. A variety of teas contain L-theanine, including white, green, black and oolong tea, according to Pharmacognosy Magazine.

If you go the tea route, make sure to keep tea’s caffeine content in mind, as it may contribute to issues such as nighttime anxiety. 

Chamomile

Another popular tea ingredient, chamomile has long been associated with calmness, making it a common natural medicine for sleep issues such as insomnia. 

Research also suggests that chamomile may help to reduce the severity of anxiety. In one study published in the journal, Phytomedicine, researchers found that treatment with chamomile herbal capsules reduced the severity of symptoms in people with generalized anxiety disorder. 

Another study published in the journal, Complementary Therapies in Medicine, found that chamomile improved sleep quality in the elderly — a benefit that could be helpful if you’re prone to anxiety that affects your ability to fall asleep. 

Like other herbal supplements, chamomile is easy to find online and in stores. You can buy it as a supplement, usually in capsule form, and as a popular tea that you can brew whenever you’re feeling stressed or anxious.

Magnesium

According to the NIH, magnesium is an essential mineral that’s involved in more than 300 enzyme systems within your body, including those responsible for protein synthesis and muscle and nerve function.

Magnesium offers numerous health benefits, including reducing blood pressure and potentially increasing testosterone levels.

Magnesium is also linked to mental health issues, such as anxiety and depression. In one study published in the Journal of the American Board of Family Medicine involving more than 8,800 American adults, researchers found a link between depression and a very low level of magnesium intake in young adults.

Other research has linked magnesium supplementation to improvements in some mental health disorders, including anxiety.

In a review of 18 studies published in 2017 in the journal, Nutrients, researchers found that magnesium supplementation had a positive effect on subjective anxiety outcomes. 

However, they noted that the quality of the data available on magnesium and anxiety was relatively poor and additional studies are needed.

A different study, published in the journal, PLoS ONE, involving adults with depression found that magnesium supplements produced improvements in anxiety symptoms, as measured using a common anxiety assessment. 

Magnesium is widely available as a supplement, but it’s also easy to consume from food. Good dietary sources of magnesium include pumpkin or chia seeds, almonds, cashews and peanuts, leafy vegetables, beans and potatoes, as well as foods fortified with extra magnesium.

Passionflower

Found in North and South America, passionflower is a colorful climbing vine that is sometimes used for medicinal purposes.

One study published in the journal, Nutrients, found that passionflower's calming effect on neurotransmitters that cause anxiety was comparable to prescription medication for anxiety. 

Passionflower contains gamma-aminobutyric acid (GABA), which is an inhibitory neurotransmitter. In short: GA​​​​BA counteracts the neurotransmitters in the brain that can trigger anxiety, according to an article published in the journal, Frontiers in Psychology. 

If you consume passionflower in capsule or droplet form twice per day, you may experience a calming, anxiety-relief effect. However, you may also notice drowsiness, lightheadedness or confusion. 

Rhodiola

Grown in the frigid mountain climate in Asia, Rhodiola is an herb that is thought to treat symptoms of anxiety and depression, and lower stress levels.

A study published in the journal, Phytotherapy research, found that after 14 days, participants who treated their anxiety with Rhodiola saw a decrease in symptoms compared to those who did not. 

So, what are the benefits of Rhodiola? This herb can naturally regulate serotonin levels, leaving you with a relaxed outcome after ingestion. You may also notice slight feelings of dizziness or dry mouth. 

Rhodiola is available in capsule and tincture format. It can be taken twice a day in order to see its effects.

Curcumin

Curcumin is a yellow-colored chemical that’s found in turmeric. It’s associated with a wide range of health benefits, including reducing inflammation and improving cardiovascular health.

The following research has found that curcumin may offer mental health benefits, including the ability to lower levels of anxiety by increasing serotonin levels and lowering stress hormones, such as cortisol.

In a study published in the Chinese Journal of Integrative Medicine, researchers assigned thirty obese people into two different groups. One group received a supplement containing one gram of curcumin to be taken daily, while the other group received a non-therapeutic placebo.

Following a wash-out period, the groups switched treatments, with the people who first received the curcumin supplement given the placebo and vice-versa.

After treatment with the curcumin supplements, the study participants showed reduced anxiety on the Beck Anxiety Inventory (BAI), a multiple-choice report that’s used to assess the severity of anxiety.

Another study published in the journal, Phytotherapy Research, involved eighty people with diabetic polyneuropathy. The study found that the use of a nano-curcumin supplement produced improvements in depression and anxiety.

Curcumin is easy to find as a dietary supplement, usually in capsule form. For best results, look for curcumin supplements that also contain piperine — a component of black pepper that boosts the bioavailability of curcumin by as much as 2,000 percent, according to the journal, Foods.

Kava

Kava, or Piper methysticum, is a crop that can be found in tropical regions of the Pacific. An article published in the journal, Nutrients, says that it has a long history as herbal medicine, making it one of the most popular herbal remedies for treating anxiety and relieving stress.

Although research on kava is limited, studies have found that it does appear to reduce anxiety symptoms. 

In a 2013 study published in the  Journal of Clinical Psychopharmacology, researchers treated seventy five people with generalized anxiety disorder using either kava or a non-therapeutic placebo. 

They found that kava produced a significant reduction in anxiety severity, with few side effects apart from headaches.

An older review, from 2000, and meta-analysis also published in the Journal of Clinical Psychopharmacology also noted that kava produces an anxiolytic effect, meaning it’s capable of reducing anxiety levels.

Kava is widely available online and in health food stores. It’s sold in capsule and tablet form, as a tincture and as an ingredient in relaxation-promoting tea. 

It’s important to be aware that kava has been linked to liver injuries, according to an article published in the International Journal of Molecular Sciences. To keep yourself safe, it’s best to talk to your healthcare provider before using kava or any other supplement as a natural treatment for anxiety. 

Multivitamin Supplements

Maintaining a consistent intake of vitamins is essential for both your physical health and mental wellbeing. 

Over the years, research has found that many vitamins play important roles in managing stress and anxiety. 

Other studies have found that vitamin supplements are linked to better moods and fewer anxiety symptoms.

For example, a study published in the journal, Current Developments in Nutrition, in 2019 found that young adults who used a multivitamin supplement containing B-vitamins, vitamin C and an assortment of important minerals had fewer anxiety symptoms than their peers.

A systematic review and meta-analysis published in the journal, Nutrients, also found a clear link between vitamin B complex intake and reduced stress. 

However, the researchers couldn’t find any clear association between vitamin intake and anxiety or depression.

Other research has found a link between significant vitamins and reduced anxiety. For example, a 2015 study published in the Pakistan Journal of Biological Sciences found that adolescents experienced a reduction in anxiety symptoms after taking a vitamin C antioxidant supplement for two weeks.

Beyond their possible effects on mood and mental function, many multivitamins also offer other benefits for your health and performance. You can find multivitamins online or in your local drug store. 

Omega-3 Fatty Acids

Omega-3 fatty acids are found in seafood, nuts, seeds and plant oils, says the National Center for Complementary and Integrative Health. They’re known to reduce triglycerides (a type of lipid, or fat, found in your blood) and make the symptoms of rheumatoid arthritis less severe.

Some research has found a link between omega-3 consumption from food and a lower risk of developing dementia, Alzheimer’s disease and other forms of cognitive decline.

Other research suggests that omega-3 fatty acids could play a role in reducing the severity of anxiety disorders.

In a 2018 systematic review by the JAMA Network, researchers looked at 19 different clinical trials involving upwards of 2,200 people. They found an association between intake of omega-3 fatty acids and lower levels of anxiety.

A review published in the journal, Frontiers in Physiology, found that omega-3 fatty acids seem to modulate mood-related behaviors, and suggested that supplementing with omega-3s may be effective for some people who are affected by anxiety and depression.

Some prescription medications, such as blood thinners, may not be safe to use with omega-3 supplements.

To avoid interactions or other safety issues, make sure to talk to your healthcare provider before using fish oil or other omega-3 supplements.

Cannabidiol (CBD)

Cannabidiol, or CBD, is a naturally-occurring compound that’s found in cannabis. Unlike THC, it doesn’t make you feel high. 

Instead, it’s linked with relaxation, improvements in sleep and other benefits, including reductions in the severity of anxiety.

In a 2011 study published in the journal, Neuropsychopharmacology, researchers gave CBD or a placebo to people with social anxiety disorder, then instructed them to take part in a simulation public speaking test.

They found that the people who received CBD showed significantly reduced anxiety symptoms, as well as improvements in cognitive function and comfort.

Other research into CBD and anxiety also shows promising results. For example, a small study from 2019 published in The Permanente Journal found that people with anxiety and sleep difficulties showed reduced anxiety scores and better sleep after using a CBD supplement.

You can learn more about the anxiety-related effects of CBD in our complete guide to CBD and anxiety. 

Lemon Balm

Lemon balm is a herb in the mint family. It gets its name from its scent, as its leaves are known to smell like fresh lemon. 

Research published in the Mediterranean Journal of Nutrition and Metabolism has found that lemon balm can improve the symptoms of mild to moderate anxiety, as well as insomnia. 

A study of people with coronary artery disease published in the European Journal of Integrative Medicine also found that lemon balm is effective at improving sleep and reducing the severity of anxiety symptoms.

Like other nutritional supplements, lemon balm is available in a variety of forms. It’s often sold in capsules as an anti-stress dietary supplement. 

You can also find it as a tincture and as the main ingredient in lemon balm tea. 

While supplements can help to reduce the severity of anxiety, they’re rarely a first-line treatment option for anxiety disorders. 

Most of the time, anxiety is treated with medication, psychotherapy or a combination of the two.

Medication

Several types of prescription medication are used as treatments for anxiety symptoms, including benzodiazepines, antidepressants and beta-blockers.

Your healthcare provider may prescribe medication to reduce the severity of ongoing anxiety or to help you deal with panic attacks, social anxiety or performance anxiety that develops before speeches and other high-pressure occasions. 

Our guide to anxiety medication provides more information about how these medications work, key differences between anxiety medications, potential adverse effects and more. 

Psychotherapy

Psychotherapy, or talk therapy, is used to treat many mental health conditions, including anxiety disorders. 

Several forms of therapy are used to treat anxiety, including cognitive-behavioral therapy (CBT) and exposure therapy. Your mental health provider will select the most effective form of therapy based on your symptoms and personal needs. 

You can learn more about the therapeutic process and what to expect from therapy in our guide to therapy for anxiety. 

Dealing with anxiety can be a frustrating, difficult experience, especially when your anxiety gets in the way of your job, relationships and quality of life. 

If you think you might have an anxiety disorder, the best thing to do is to seek medical advice from a licensed mental health care professional. 

They’ll talk to you about your symptoms and may ask you to complete a test, such as the State-Trait Anxiety Inventory (STAI) or Beck Anxiety Inventory (BAI).

If you’re diagnosed with an anxiety disorder, your mental health provider will likely prescribe an anti-anxiety medication and inform you about therapy and other treatment options. 

To seek professional help for anxiety, you can talk to your primary care provider about a mental health referral or search in your city for a psychiatrist or psychologist.

You can also connect with a licensed provider online to get anxiety meds online and individual online therapy services. 

Make sure to let your healthcare provider know in advance if you plan to use any supplements, natural products or other types of alternative medicine to treat anxiety. 

While supplements probably won’t get rid of severe anxiety, they may provide a calming effect and help you to better manage your thoughts, feelings and actions.

If you have mild anxiety and want to try natural remedies before seeking treatment, feel free to give

the options above a try. For even better results, try combining them with ways to calm anxiety, such as meditation and exercise. 

You may find that natural supplements alone are enough to treat your anxiety. However, if they aren’t, don’t feel afraid to reach out for professional help.

Want to learn more about dealing with anxiety? Our guide to anxiety treatments goes into more detail about the most effective ways to manage anxiety, while our free mental health resources provide actionable tactics that you can use to make real, measurable progress.