With anxiety and depression on the rise across the US, it’s no surprise that supplements for anxiety have become increasingly popular. Of course, certain deficiencies can exacerbate anxiety symptoms, making things like magnesium and vitamin D supplementation an excellent place to start for a lot of people. However, there is a lot more research on a variety of herbal supplements for anxiety, ranging from Ashwagandha to mushrooms.

Of course, there are a lot of poor-quality supplements out there, too, that often use the same ingredients as clinical trials but not the correct dosages. That’s where we come in; we’ve compiled a list of the most well-studied herbal supplements for anxiety and the best products that combine said ingredients into dietary supplements. And while natural supplements won’t always work for everyone, they can be a valuable tool for a lot of people looking to boost their mental health without going for pharmacological options.

The Top 5 Best Supplements For Anxiety

• Kittie – Best Anxiety Supplement for PMS
• Nootrum – Best Mushroom Supplements for Anxiety
• Ashwabros – Best Ashwagandha for Anxiety
• RestAgain – Best Supplement for Anxiety and Sleep Quality
• Onnit – Best Budget Anxiety Supplement

The Ingredients To Look For In Natural Supplements For Anxiety

Vitamin D3: A Mood-Boosting Supplement

Vitamin D is known for its role in mood regulation, nerve health, and brain function. Research has linked vitamin D deficiency to depression, and some studies suggest a potential link between vitamin D deficiency and anxiety disorders; according to many recent studies, more than half of American adults are deficient. It’s important to remember that you can’t produce vitamin D from sunlight that has passed through glass. However, it is recommended to consult a healthcare professional and undergo blood work to determine the appropriate dosage.

• Suggested dose: 2,000 IU for most adults; dosage may vary based on individual needs.

Magnesium: Regulating Serotonin for Better Sleep

Magnesium is known for its ability to regulate serotonin and improve brain function. It can also help manage anxiety and insomnia. Magnesium supplementation offers other health benefits, such as improved digestion and heart health.

• Suggested dose: Up to 250 milligrams before bed

Omega-3 Fatty Acids: Boosting Brain Health and Mood

Omega-3 fatty acids, commonly found in fish and krill oil, are renowned for their cardiovascular benefits. However, studies suggest these compounds may also improve brain function and mood. Some theories propose that poor cardiovascular health and inflammation contribute to anxiety, making omega-3 fatty acids a potential supplement for anxiety relief.

• Suggested dose: 1,000 – 1,200 milligrams per day.

Apoptogenic Mushrooms: A Recent Development

Mushroom supplements, such as Reishi, Lion’s Mane, Cordyceps, and Chaga, have gained attention for potentially reducing anxiety. These mushrooms contain bioactive compounds like triterpenoids and polysaccharides, which may modulate the central nervous system and promote relaxation. Studies suggest that they can alleviate stress and improve mood.

• Suggested dose: Depends on the mushroom.

Chamomile: A Relaxing Tea for Anxiety

Chamomile is a herb known for its relaxation properties. It contains an antioxidant called apigenin, which binds with specific receptors in the brain, decreasing anxiety. While chamomile tea is a popular way to consume it, caution should be exercised for individuals taking blood thinners or those with heart or vascular conditions.

• Suggested dose: 800-1,600 mg around 30 minutes before bed.

Valerian Root: A Natural Anxiety and Depression Remedy

Valerian root works with the GABA receptor to decrease anxiety and depression symptoms. GABA is an amino acid that acts as a neurotransmitter. Valerian root may also help manage premenstrual syndrome (PMS) and attention deficit hyperactivity disorder (ADHD). It’s essential to be cautious when taking valerian root alongside benzodiazepines or other sedating medications.

• Suggested dose: 300-600 milligrams before bed.

Ashwagandha: An Adaptogen for Stress Reduction

Ashwagandha is considered an adaptogen, meaning it helps the body adapt to stress. This natural substance has sedative effects and decreases cortisol levels, the stress hormone. Healthcare professionals highly recommend it as a holistic approach to managing anxiety.

• Suggested dose: 500 – 1,000 milligrams daily.

L-Theanine: A Herbal Tea Extract

L-Theanine is an amino acid found in green tea. It promotes relaxation and reduces anxiety by increasing alpha brain waves. Recent research suggests that L-theanine can reduce stress response and cortisol levels. L-Theanine supplements are available in capsule or chewable form.

• Suggested dose: 200-400mg per day.

Vitamin B Complex: Brain Function Powerhouses

B vitamins, such as vitamin B12 and B2 (riboflavin), are involved in various bodily processes, including stress management. Low levels of vitamin B12 have been associated with depression and anxiety. A 2018 study found that individuals who consumed foods high in B vitamins, such as yeast-based spreads fortified with vitamin B12, had better anxiety and stress scores.

• Suggested dose: Varies across the two vitamins, but generally below 1mg each; most B vitamin complexes are quite full

Lavender: Technically Not a Supplement

The scent of lavender is widely recognized for its calming properties. While the research on lavender’s effectiveness for anxiety is mixed, some evidence suggests that lavender aromatherapy can help reduce anxiety levels. For example, a study found that individuals who underwent lavender aromatherapy before surgery experienced lower anxiety levels compared to those who did not.

The Best Products for Anxiety Symptoms

Nootrum – The Best Mushroom Supplements For Anxiety

Nootrum contains a blend of the best mushrooms for anxiety symptoms in large enough concentrations to match their clinical trials. It uses a 20:1 extract, whereas most competitors offer a weaker supplement. There’s also the fact that Nootrum comes with a money-back guarantee, has a host of positive reviews, and is widely considered the best supplement of its kind on the market right now. It’s also got a total dose of vitamin D thrown in, which is a nice touch if you’re looking for supplements for anxiety.

Taking a look at the two specific mushrooms in nootrum that stand out as alternative treatments for anxiety, Lion’s Mane is pretty well known for its potential to support cognitive function and mood stability. It contains compounds that may stimulate the production of nerve growth factors in the brain, and by enhancing neurogenesis and neuroplasticity, Lion’s Mane can alleviate symptoms of anxiety and depression. Reishi compounds like triterpenoids and polysaccharides have been shown to reduce anxiety symptoms and have mood-stabilizing properties.

All in all, Nootrum is a good option for mental health conditions and has a host of brain health benefits in general.

Pros

• Money back guarantee
• Good immune benefits
• Good for brain health in general

Cons

• Only available from their official store

Kittie – The Best for PMS Anxiety Symptoms

Premenstrual exacerbation is a common problem for women with generalized anxiety disorder or other mental health conditions. It’s the name given to PMS, making anxiety symptoms worse. And as you’d expect a supplement that’s designed to help balance mood swings associated with that time of the month, Kittie happens to be pretty damn good for anxiety symptoms in general but particularly effective if your anxiety is hormonal.

Upon analyzing the ingredients, several components are worth examining, starting with the probiotics that can impact mood regulation. There is something known as the gut-brain axis, and maintaining a healthy gut can help manage anxiety as out there as it sounds. But there’s more research on some of the other ingredients. For example, Evening Primrose Oil Powder contains gamma-linolenic acid (GLA), which can help your brain work better by regulating certain chemicals. This might help to calm you down and reduce feelings of anxiety.

Vitamin E deficiency affects mood, but that’s not the most essential vitamin in Kittie. Vitamin B6 is vital for making chemicals in your brain that affect your mood. Having enough Vitamin B6 can help keep these chemicals balanced, which may help reduce anxiety. And, of course, we have Vitamin D, which most of us know is essential for your mood, and low levels have been linked to feeling more anxious.

Then there’s iron, which is particularly important for helping deal with menstrual anxiety. Low levels of iron can make you feel more anxious, so making sure you have enough iron in your diet or through supplements can help keep anxiety in check. We also mentioned magnesium supplementation earlier on, and yes, Kittie contains magnesium. So now, onto the herbal supplements.

Ginkgo Biloba is a plant extract with antioxidants that can help fight inflammation in your body and brain. By reducing inflammation, it might also help to ease feelings of anxiety. Chaste Tree Berry Extract is thought to affect hormone levels in your body. Hormones can influence your mood, so balancing them with this extract might help to improve your overall mood and reduce anxiety.

Ginger Extract is known for its anti-inflammatory properties, which can help calm down your body’s response to stress and reduce anxiety. 5-HTP (5-Hydroxytryptophan) is a building block for a chemical called serotonin, which helps regulate your mood. Taking 5-HTP supplements increases serotonin levels in your brain, which can help you feel happier and less anxious. Ginseng Extract is an herb known for helping your body cope with stress. By helping your body handle stress better, it might also help reduce feelings of anxiety.

All in all, there’s an awful lot in Kittie that can help reduce anxiety symptoms.

Pros

• Best for menstrual anxiety
• Formulated for women

Cons

• Only available from their official store

Ashwabros – The Best Ashwagandha for Anxiety

Ashwabros, as the name suggests, do ashwagandha products, gummies, or capsules; they’re high-quality products at a reasonable price. Ashwagandha probably has the best backing of any ingredient in natural remedies, so we included one as a stand-alone. They also make a decent gummy that provides vitamin D, and seeing as it’s only a couple of ingredient products, it is suitable in gummy form, unlike most supplements.

There’s not much to say here about Ashwagandha that hasn’t been noted in the ingredients section other than that the brand has good reviews and is reasonably priced.

Pros

• Cheap
• Ashwagandha is very well-backed

Cons

• Relatively simple supplement

RestAgain – The Best Sleep Aid For Anxiety

RestAgain, as the name suggests, is primarily a sleep aid. But it just so happens that most of the natural supplements shown to target anxiety disorders are also the most well-known sleep supplements. As poor sleep quality and anxiety symptoms tend to go hand in hand, this shouldn’t be a massive surprise to many people. Now, it’s worth noting that you can only take RestAgain an hour before bed, or it will make you sleepy.

RestAgain is focused on sleep, but it’s got a lot in here for treating anxiety through its blend of natural ingredients to promote relaxation and improve sleep quality. Vitamin B6 and 5-HTP support the production of neurotransmitters like serotonin, which have crucial roles in regulating mood and managing anxiety. Additionally, GABA and L-theanine have been proven to have a calming effect on the brain, helping to reduce feelings of stress and anxiety.

It also contains Ashwagandha, which, as we’ve mentioned, is particularly good when it comes to an herbal supplement to treat anxiety. And, of course, it contains magnesium and vitamin D, making it a good all-rounder for stress relief. The only downside is for people who want to avoid taking melatonin.

Pros

• Best for anxiety and sleep
• Excellent doses of well-backed ingredients

Cons

• Melatonin may not be for everyone

Onnit – Top Budget Supplements for Anxiety

Onnit New Mood is pretty good as herbal remedies for anxiety disorders go. It’s not the best at anything, and the herbal supplements in Onnit are among the other products on this list, which is why we marked it as the runner-up.

5-HTP and L-Tryptophan are good ingredients; the problem is that L-Tryptophan is too low of a dose to reduce anxiety symptoms. Valerian root is also a nice inclusion, but lemon balm is slightly mixed in studies, and chamomile is also better in higher doses. But, to wrap up, we’ve got a solid dose of L-Theanine, which promotes relaxation without causing drowsiness, meaning it’s not a bad option as there’s enough in here to make it well worth its budget price tag.

Pros

• Cheap
• Good range of ingredients

Cons

• Some ingredients under doses that were used in mental health clinical trials

Frequently Asked Questions (FAQ) About Anxiety Supplements

Q: What Are Anxiety Supplements?

A: Anxiety supplements are dietary supplements formulated with natural ingredients designed to help alleviate anxiety symptoms and promote relaxation. These supplements typically contain a blend of vitamins, minerals, amino acids, and herbal extracts known for their calming and mood-balancing properties.

Q: How Do Anxiety Supplements Work?

A: Anxiety supplements work through various mechanisms to help reduce feelings of anxiety and promote emotional well-being. Some ingredients, such as 5-HTP and L-Theanine, support the production of neurotransmitters like serotonin, which regulate mood and promote relaxation. Others, like magnesium and B vitamins, play crucial roles in nerve function and stress response, helping to calm the nervous system.

Q: Are Anxiety Supplements Safe?

A: When used as directed and under the supervision of a healthcare professional, anxiety supplements are generally safe for most individuals. However, it’s essential to read the label carefully and follow recommended dosages, especially if you are taking prescription medications for generalized anxiety disorder. Additionally, individuals with underlying health conditions or those taking drugs should consult with a healthcare provider before starting any new supplement regimen.

Q: Can Anxiety Supplements Replace Prescription Medication?

A: Anxiety supplements are not intended to replace prescription medication for severe anxiety disorders. While they may help alleviate mild to moderate symptoms of anxiety, individuals with diagnosed anxiety disorders should work with a healthcare professional to develop a comprehensive treatment plan that may include therapy, medication, lifestyle changes, and dietary supplements.

Q: How Long Does It Take for Anxiety Supplements to Work?

A: Anxiety supplement effects may vary depending on the individual and formulation. Some people may notice improvements in mood and relaxation shortly after starting a supplement regimen, while others may require several weeks of consistent use to experience noticeable benefits. For optimal results, it’s essential to be patient and consistent with supplementation.

Q: Can I Take Anxiety Supplements With Other Medications?

A: If you are taking other medications for generalized anxiety disorder, it’s essential to consult with a healthcare professional before adding anxiety supplements to your regimen. Some supplements may interact with certain medications, potentially affecting their effectiveness or causing adverse effects. A healthcare provider can help assess potential interactions and recommend appropriate adjustments to your treatment plan.

Q: Are There Any Side Effects Associated With Anxiety Supplements?

A: While anxiety supplements are generally well-tolerated, some individuals may experience mild side effects such as gastrointestinal discomfort, drowsiness, or allergic reactions. It’s essential to read the label carefully, follow recommended dosages, and monitor for adverse effects. If you experience persistent or severe side effects, discontinue use and consult with a healthcare professional.

Q: Can I Take Anxiety Supplements if I’m Pregnant or Breastfeeding?

A: Pregnant or breastfeeding individuals should consult with a healthcare professional before taking any dietary supplements, including those for anxiety. While some supplements may be safe during pregnancy or breastfeeding, others may pose risks to maternal or fetal health. A healthcare provider can help assess individual risks and benefits and make personalized recommendations.

Q: Are Anxiety Supplements Suitable for Children?

A: Anxiety supplements are generally formulated for adults and may not be suitable for children. It’s essential to consult with a pediatrician before giving any dietary supplements to children, as ingredients and dosages may need to be adjusted based on age, weight, and individual health needs.

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