The 6 Best Anxiety Supplements
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Anxiety disorders are complex, and their cause is not fully understood. Treatments for anxiety range from lifestyle changes, meditation, and cognitive behavioral therapy to prescription medications and supplements. Healthy eating habits, getting enough sleep, exercising, and not smoking have been linked to a lower risk of anxiety.12 In some cases, a well-chosen supplement can also help to improve symptoms of anxiety.
When considering a supplement, it’s important to understand that some supplements—especially herbal supplements—don’t address the root cause of the anxiety, may interact with certain medications, and, in some cases, should not be taken regularly. If you have anxiety, work with a healthcare provider to develop the best treatment for you. If you choose to take a supplement, understand the potential benefits and drawbacks of each supplement type and look for products that are quality-tested, safe, and appropriately dosed.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. When choosing a supplement, look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
Anxiety, Treatment, and Supplement Options
Occasional mild anxiety isn’t always a problem and may not require treatment, but if it’s disturbing your life, we recommend seeking help. “Some common symptoms of anxiety that might indicate a need for treatment include racing, disturbing, and repetitive thoughts; insomnia; and distractibility. Physical symptoms that can go along with panic, such as heart racing, shortness of breath, GI upset, muscle tension, and tingling sensations are also signs,” says Emily Steinberg, MD, PC, assistant professor of psychiatry at Icahn School of Medicine at Mount Sinai.
Gauri Khurana, MD, MPH, clinical instructor at the Yale School of Medicine, adds that self-medicating with alcohol, marijuana, food, or other numbing behaviors like binge-watching TV are indications that treatment would be helpful.
Pharmacotherapy, or prescription medications such as antidepressants, SSRIs, and benzodiazepines, as well as therapy techniques such as cognitive behavioral therapy (CBT), are proven treatments for anxiety. CBT is a fantastic long-term option, and medications can work well for some but may come with unwanted side effects for others. Complementary and integrative medicines can also be a useful avenue to explore for treating anxiety. These include tools such as yoga, meditation, acupuncture, hypnosis, dietary changes, and supplements. Note that supplements have not been shown to be as effective as medication in most cases, especially for people with more moderate to severe anxiety. However, for those who either don’t respond to traditional medication or aren’t able to tolerate the side effects of those medications, supplements may be a good option either in conjunction with or, in some cases, in place of medication.
What Registered Dietitians Want You To Know
- Types of supplements for anxiety: For this article, we focused on scientifically backed supplements for anxiety, ranging from herbal supplements, including ashwagandha and valerian root, to specific vitamins, minerals, and other nutrient supplements associated with reducing anxiety symptoms, including magnesium, vitamin D, L-theanine, and omega-3s. “It’s essential to distinguish between treating anxiety symptoms versus the cause,” says Samantha Gambino, PsyD. Because certain supplements may not be safe to take long-term, it’s important to determine and ultimately address the underlying reason for anxiety while developing tools to manage it.
- How much to take: The recommended dose for each supplement is discussed for each product, and the appropriate dose will vary. So, it’s important to work closely with your healthcare provider to determine the best dose for you. Upper limits have not been established for herbal supplements, but taking doses higher than the studied amounts is not recommended.
- What to expect: “Vitamins, minerals, and other supplements can certainly play a role in helping to manage anxiety (if deemed safe under the advisement of a doctor), but it is important to keep in mind that they alone will not ‘cure’ anxiety,” says Steinberg. The effectiveness of various supplements is still being explored and is highly individualized, so it’s essential you work closely with a healthcare provider to determine if a supplement is appropriate for you. “Not everyone responds the same to the same supplements. While one person may get a relaxing effect from a particular adaptogen or from CBD, for a segment of the population, the same supplement can have an undesirable stimulating effect instead,” says Sharon Puello, MA, RD, CDN, CDCES. It’s also important to note that long-term use of many herbal supplements is not well studied. Most studies testing the effectiveness of herbal supplements are short-duration (around eight weeks), and we don’t know much about the safety of long-term use. Supplements have varying levels of success in treating anxiety symptoms, but in general, they are not enough for more significant debilitating anxiety. “For those with more severe levels of anxiety, supplements can be used as needed, but their level of illness would not be adequately treated with only supplements,” says Khurana.
- Seek a professional if: We recommend seeking a health professional before taking a supplement if you take any medications or have a psychiatric illness. Many supplements, especially herbal supplements like ashwagandha, L-theanine, and valerian root, interact with common medications like thyroid, diabetes, cholesterol, and blood pressure medications, making them less effective or more potent, which can be problematic. “In some psychiatric conditions, especially bipolar disorder, some supplements or ingredients may precipitate psychosis or mania. In addition, some psychiatric medications (such as SSRIs like Prozac, Zoloft, Paxil, Lexapro, and Celexa) combined with certain supplements can be dangerous,” says Khurana. Also note most supplements are not studied in pregnant or breastfeeding people, and the safety of supplementing to treat anxiety during this time is not known or understood.
Editor’s Note
Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Medical Expert Board reviews each article for scientific accuracy.
Always speak with a healthcare professional before adding a supplement to your routine, to ensure that the supplement is appropriate for your individual needs and which dosage to take. Anxiety supplements may interfere with several types of medication.
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Third-party tested
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USDA organic
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Budget-friendly
Key Specs
Active Ingredient: Ashwagandha | Serving Size: 2 tablets | Organic: Yes | Vegan: Yes | Third-party tested: Yes
Why We Recommend It
Ashwagandha is an adaptogenic herb that has been shown to reduce symptoms of stress and anxiety in some people. Ashwagandha is believed to impact anxiety through its anti-inflammatory and antioxidant properties, as well as its influence over the GABA receptor, which plays a key role in the regulation of anxiety. Small studies in adults have shown decreases in anxiety, stress, and depression and improvements in sleep and overall well-being after taking ashwagandha root extract supplements.
However, it’s not a magic bullet, and studies have yet to determine the best dose and frequency as well as the safety of long-term use. If a healthcare professional has deemed it safe for you to supplement with ashwagandha, we recommend Organic India’s Ashwagandha, which includes the root and herb of the ashwagandha plant. It’s processed into a powder and then packaged into vegetarian capsules for ease of consumption. It’s third-party tested, non-GMO, and halal. Organic India is also a certified B-corporation.
The specified dose is two tablets, which provide 800 milligrams of ashwagandha. Although some research on this supplement for anxiety shows benefits at lower doses, the beneficial effect will likely differ from person to person. We recommend starting with one tablet and increasing to the full two-tablet dosage as tolerated.
Keep In Mind
It’s also important to note that ashwagandha may interact with diabetes medications, thyroid medications, immunosuppressants, sedatives, and blood pressure-lowering medications, so it may not be safe if you take any of these medications. There have also been a small number of case reports of liver damage after two to 12 weeks of taking ashwagandha, but this appears to be a rare occurrence and may be related to mislabeled or potentially contaminated ashwagandha supplements.This is why we recommend third-party tested herbal supplements.
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Research-backed dose
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Allergy-friendly
Key Specs
Active Ingredient: L-theanine | Serving Size: 1 tablet | Organic: No | Vegan: Yes | Third-party tested: No
Why We Recommend It
L-theanine is an amino acid found in green and black tea, but the amount in a cup of brewed tea is incredibly low, so some people look to supplements for a larger dose. Some research has shown it may reduce acute stress and anxiety and improve sleep quality. A review of nine studies suggests that a dose of 200-400 milligrams may be helpful to reduce anxiety during stressful situations.
Thorne is a leading supplement brand known for quality and safety, and they have strong in-house testing for ingredient purity and accuracy. Thorne’s L-theanine features Suntheanine®, the patented name for the pure form of L-theanine produced by the Japanese company Taiyo, which is the form that is used in many studies. Thorne’s product contains 200 milligrams of L-theanine, is derived from natural flavors and colors, and is gluten-, soy-, and dairy-free, but it does come at a higher price point than some others on the market.
Keep In Mind
When tested among people with generalized anxiety disorder, high doses of L-theanine did not improve anxiety symptoms, and more research is needed to understand if it is helpful—and at what dose—for those with more chronic anxiety symptoms. Additionally, anyone taking sedatives (for example, the drug Midazolam) should avoid L-theanine, and it may not be safe for pregnant or breastfeeding people.
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ConsumerLab.com top pick
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Allergy-friendly
Key Specs
Active ingredient: Valerian root | Serving Size: 1 capsule | Organic: No | Vegan: Yes | Third-party tested: Yes
Why We Recommend It
Valerian root is an herb that has been used for centuries in teas or tinctures to anecdotally help with nerves, sleep, and stress. Poor sleep can often contribute to heightened anxiety, and two of valerian’s active ingredients have been studied for having a sedative effect and for increasing the amount of GABA, the inhibitory neurotransmitter that produces a calming effect.
While some studies show significant decreases in anxiety with valerian root supplementation, other studies are inconclusive. Some valerian root products have been found to not have the amount of valerenic acids that were on the label, not contain a clinically effective dose, or be contaminated with lead at a higher amount than may be safe. Therefore, if a healthcare provider recommends you take valerian root, we suggest GNC’s Herbal Plus Valerian Root Extract because it’s third-party tested and approved as a top pick in a 2018 review of valerian root supplements through ConsumerLab.com’s voluntary certification program. This verifies that the product contains what it says it contains without potentially harmful contamination.
GNC Herbal Plus Valerian Root Extract contains 500 milligrams of valerian root extract, which equals 4 milligrams of valerenic acid. Because it promotes sleep, it’s recommended you take it before bed. The product is made without any of the common allergens.
Keep In Mind
One study found that a high dose of 1,800 milligrams of valerian root actually worsened anxiety, so it’s important not to over-supplement with valerian root. The herb is usually tolerated well, but possible side effects include headaches, nausea, and heart palpitations. Due to valerian’s potential sedative effect, it is not safe to take in combination with sedatives and antihistamines and may interact with statins, some seizure medications, antifungals, and certain antidepressants. Safety has also not been established for pregnancy.
Note that the capsule size is described as “large” and might be difficult for some to swallow.
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Key Specs
Active ingredient: Magnesium lactate | Serving Size: 1 capsule | Organic: No | Vegan: No | Gluten-free: Yes
Why We Recommend It
Magnesium is involved in nervous system health. Magnesium deficiencies have been found to influence the hypothalamic pituitary adrenal axis (HPA), which is known to be involved in the development of anxiety disorders. Magnesium also influences gut health, which is a major site of neurotransmitter production and regulation. Because of this, it’s thought that magnesium supplementation may reduce anxiety symptoms. Research is limited in this area, but initial studies suggest that magnesium supplements may reduce stress and anxiety in people who aren’t getting enough magnesium in their diet (known as hypomagnesemia). It has not been shown to be effective in people who have adequate magnesium status.
Swanson’s Magnesium Lactate uses the form of this mineral most commonly studied and thought to aid in anxiety reduction. Contrary to popular thought, magnesium lactate is lactose-free and is known to be gentle on the stomach. Each capsule only contains 84 milligrams of magnesium lactate, which contributes to the recommended 400 milligrams for men and 320 milligrams for women but may not be enough for some to close nutrient gaps, depending on diet.
Keep In Mind
As mentioned, this dose of magnesium may not be enough for those with limited magnesium in their diet, or for those with diagnosed magnesium deficiencies.
If you take bisphosphonates (Fosamax), antibiotics (doxycycline or ciprofloxacin), diuretics (Lasix), or proton pump inhibitors (Nexium), speak with a healthcare provider about magnesium supplementation as magnesium may interact with these medications.
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NSF certified
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Enjoyable to take
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Vegetarian friendly
Key Specs
Active ingredient: vitamin D3| Serving Size: 1 gummy | Organic: No | Vegan: Yes | Gluten-free: Yes
Why We Recommend It
Many people may benefit from taking a vitamin D supplement. Low levels of vitamin D may be associated with depression and anxiety, though more research is needed. Vitamin D deficiencies in the U.S. are common. An estimated 30 percent of the U.S. population has a vitamin D deficiency, and many more people have an insufficiency, which is when blood vitamin D levels are less than 30 nanomoles per liter (nmol/L).
While vitamin D is found in some foods, including cod liver oil, sockeye salmon, mushrooms, milk, and fortified plant-based milks and cereals, it is not abundant. Our bodies can synthesize vitamin D through our skin from sunlight. However, with the low sun intensity in northern latitudes, especially during cooler months, and the recommendation to wear sunscreen and limit direct sun exposure, many people are at risk of vitamin D deficiencies and may benefit from supplementation.
Nordic Naturals Vitamin D3 Gummies provide 1,000 international units of vitamin D, which is 125 percent of your daily needs. This supplement is NSF certified, making it a trusted choice, and it comes in a tasty gummy form, making it a more enjoyable supplement option.
Keep In Mind
Those with a diagnosed vitamin D deficiency may need to take a higher dose to restore their vitamin D to adequate levels.
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Key Specs
Active ingredient: omega-3s | Serving Size: 2 capsules | Organic: No | Vegan: No | Gluten-free: Yes
Why We Recommend It
Omega-3s, including DHA and EPA, are associated with many health benefits, including anti-inflammatory properties, and are essential for optimal brain health. They support brain development, cognitive function, and the functioning of certain neurotransmitters. Some studies show that omega-3 supplementation may reduce symptoms of anxiety and depression and may help in the prevention and treatment of various brain, mood, and behavior disorders.
While you can get omega-3s through food, including salmon, sardines, and certain nuts and seeds, many people fall short of the recommended intake of 1.1-1.6 grams daily for adults. It is generally recommended to consume 2-3 servings of fish per week (or about 8-12 ounces per week) to obtain adequate omega-3s, but that can be challenging. Supplementing with fish oil is a convenient way to boost your omega intake, particularly your DHA intake, which is the omega most closely associated with brain health.
We like Nordic Naturals Ultimate Omega because it is a trusted brand that uses quality ingredients and practices third-party testing, and this particular supplement provides an adequate dose of omega-3s for most people. The company provides a Certificate of Analysis for each product, verifying third-party testing and ensuring it is free from contaminants and heavy metals, especially mercury. This supplement is also certified sustainable by Friend of the Sea, an organization that ensures sustainable fishing. Each serving contains 650 mg of EPA and 540 mg of DHA, plus additional omega-3s totaling 1280 mg of omega-3s. We also like that the lemon flavor masks any potential fishy aftertaste and that it is free from artificial additives and fillers.
Keep In Mind
This omega-3 supplement is derived from fish oil, so it is not suitable for vegans or vegetarians. If you do not consume fish products, we recommend trying DEVA Vegan Omega 3.
Note that fish oil supplements can have a blood-thinning effect and may lower blood pressure slightly. If you are taking blood-thinning or blood pressure-lowering medication, be sure to discuss fish oil supplement use with your healthcare provider.
Supplements That Need More Research
There are supplements recommended for treating anxiety that need to be researched more extensively.
- Chamomile: Chamomile in tea form is often thought to be a calming drink and may offer some anxiety-reducing benefits. Initial studies suggest some promise for chamomile for general anxiety disorder. However, studies are limited, and findings are inconsistent, so more research is needed to be able to make a product and dose recommendation. Some psychiatrists have found benefit of chamomile in their practice, so it may be that there is use for specific individuals.
- GABA: “Gamma-aminobutyric acid (GABA) is an amino acid and neurotransmitter located in the brain that is crucial to serotonin production. It decreases anxiety and panic. However, it is unclear if GABA can cross the blood brain barrier, so it is uncertain if this supplement is actually helpful,” says Khurana. A 2020 systematic review showed no benefit in using GABA supplements for anxiety.
A Note on CBD
Cannabidiol (CBD) has exploded in popularity in recent years for treating stress and anxiety. Some studies suggest it may help people with social anxiety disorder and acute anxiety in specific stressful situations, and there is promise that it may be helpful for general anxiety disorder. However, more research is needed, and it may not be a suitable option for some. The FDA regulations mandate that CBD cannot be marketed or sold as a supplement, therefore, we have not included CBD products in this article.
Benefits of Supplements for Anxiety
Anxiety supplements can have the following benefits:
- Improving nutrient deficiency. Studies have shown that low magnesium and vitamin D are linked to anxiety, and supplements may both improve nutrient status and anxiety symptoms.
- Alternative to traditional therapies. “Those who are not getting an adequate response from more standardized treatments of anxiety using psychotherapy and psychopharmacological approaches or who may not have had good results from medications may opt to try supplements as an alternative or adjunctive treatment for anxiety,” Steinberg says.
- Reducing symptoms of some medication. Anxiety medications can have unwanted side effects, making them difficult for some people to take consistently. Supplements may be helpful in reducing some symptoms, especially those that are more mild. “Vitamin, mineral, and herbal supplements are often used by patients who are reluctant to try prescription medications, and these are often a good first step toward providing some level of relief. For my patients that do not want to continue with prescription medications, I often help them transition to herbal supplements after we have achieved a period of remission,” says Khurana.
- Help with occasional and mild symptoms. Supplements like ashwagandha have been shown to reduce stress-related anxiety in otherwise healthy people. However, supplements may not be effective for those with more severe anxiety. “In my clinical experience, the best treatment for panic attacks and debilitating anxiety is prescription medication,” says Khurana.
How We Select Supplements For Anxiety
We support evidence-based and rooted-in-science supplements. To get our top picks for supplements for anxiety, we combed the latest research and interviewed experts in the field, including physicians, dietitians, psychologists, and psychiatrists. We only pick products in line with research-backed guidelines; you can read more about our dietary supplement methodology here.
We thoroughly vet all supplement companies to ensure they have in-house or third-party testing to ensure the accuracy and trustworthiness of the ingredients in their supplements. Supplements that are third-party tested are sent to a lab for purity and potency to ensure they contain what they say they contain and do not contain any potential contaminants.
Ingredients To Pay Attention To
As mentioned throughout the article, many supplements marketed for anxiety may interact with certain medications and may potentially lead to dangerous side effects when taken with these medications. Furthermore, be wary of supplement blends marketed for anxiety as they may contain a mix of ingredients. Unless there is research specifically looking at the effects of these combinations of ingredients together, it is unclear what effect their combination will have on the body. Reviewing each ingredient in a blend is also essential to ensure none of them interact with any medications you might be taking.
Our Experts
Experts we interviewed for more insights on the supplements for anxiety include:
- Emily Steinberg, MD, PC, assistant professor of psychiatry at Icahn School of Medicine at Mount Sinai.
- Gauri Khurana, MD, MPH, clinical instructor at the Yale School of Medicine
- Sharon Puello, MA, RD, CDN, CDCES, registered dietitian and certified diabetes educator
- Samantha Gambino, PsyD, psychologist and mental health consultant
- Anne Cook Carroll, MS, RD, CDN, is a registered dietitian and specialist in supplement research and analysis
Why Trust Verywell Health
Sarah Anzlovar, MS, RD is a registered dietitian with a virtual private practice helping busy moms ditch diets and learn to eat to feel their best without stress. She has a Bachelors in Business Administration from The George Washington University and a Masters of Science in Nutrition Communication from the Tufts University Friedman School of Nutrition Science and Policy. Sarah’s been published on Eatingwell.com as well as a number of blogs for food companies such as Purple Carrot, BeBOLD Bars, and Bon Appetit Management Company. She also publishes a food and nutrition blog at Sarahgoldrd.com, and her recipes and work have been featured in Shape, The Healthy, Eating Well, Everyday Health, US News & World Report, Better Homes and Gardens, Huffington Post, Eat This Not That, and more.
Casey Seiden, MS RDN CDN CDCES is a registered dietitian nutritionist, certified diabetes care, and education specialist. Casey is the founder of a private practice, Casey Seiden Nutrition, specializing in a non-diet approach to diabetes care and women’s health. She works with individuals, partners with companies, writes for media outlets, and is a published cookbook author.
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