12 Supplements To Ease Anxiety Symptoms

Anxiety is a feeling of fear and dread, often triggered by stressful situations, uncertainty, and perceived threats. People whose anxiety does not go away or gets worse over time may have an anxiety disorder. The National Institute of Mental Health estimates that more than 31% of people in the United States will experience an anxiety disorder in their lifetime.

Long-term anxiety has been found to raise the risk of heart disease, arthritis, chronic pain, stroke, hypertension (high blood pressure), asthma, and peptic ulcers.

Several prescription medications are available for managing anxiety, like Xanax (benzodiazepines) and Celexa (selective serotonin reuptake inhibitors). Due to the risk of side effects like seizures, sexual dysfunction, weight gain, or depression, many people with anxiety look for natural remedies or herbal supplements to help manage their conditions. Several supplements are scientifically proven to help reduce anxiety. 

Vitamin D supplementation has been found to reduce symptoms of anxiety. However, it’s not exactly clear how vitamin D helps ease anxiety symptoms. 

One study that included over 12,000 U.S. participants found that adequate vitamin D levels were linked to a lower risk of anxiety. Researchers have also found that people with anxiety who received about 1,600 milligrams of vitamin D for six months saw an improvement in their symptoms.

Aside from supplements, you can get vitamin D in foods like egg yolks, fatty fish (salmon, tuna), and fish liver oils.

Several studies have established a link between magnesium and anxiety. People who are deficient in magnesium may feel anxious, tired, and irritable. As a result, magnesium supplementation may help reduce feelings of anxiety in people who have low levels of magnesium.

Magnesium may reduce anxiety by regulating glutamate, a chemical in the body that can trigger anxiety. One study reported that magnesium is just as effective as the anxiety medication Buspar (buspirone) in reducing symptoms of anxiety. Some researchers have found magnesium to be more effective in reducing anxiety when combined with vitamin B6.

The most commonly used forms of magnesium supplements used in studies to reduce anxiety include magnesium glycinate, magnesium chloride, and L-threonate. Magnesium is also found in green leafy vegetables, legumes, nuts, seeds, and whole grains.

High doses of vitamin B6 supplementation may help reduce feelings of anxiety and depression.

In one study of nearly 500 young adults, researchers found that 100 milligrams of vitamin B6 (pyridoxine hydrochloride) helped improve anxiety symptoms. This dosage is far above the recommended daily amount of 1.7 milligrams.

Although the exact link between B6 and anxiety is unclear, research suggests that vitamin B6 relieves anxiety and fear by regulating the production of serotonin and gamma-aminobutyric acid (GABA). These chemicals slow down brain activity and have a calming effect.

More human studies are needed to confirm whether vitamin B6 is effective in reducing anxiety.

Omega-3 fatty acids may also help ease anxiety symptoms by reducing the inflammatory responses associated with anxiety.

A research review, which included 19 clinical trials and about 1,200 individuals, found that omega-3 supplements reduced anxiety symptoms when used in doses of at least 2,000 milligrams daily. Lower doses of less than 2,000 milligrams per day did not have this effect.

While some studies suggest omega-3s may reduce anxiety, their small sample sizes limit the strength of the evidence.  

Studies have shown that ashwagandha may help ease anxiety symptoms. One study found that adults living with anxiety who took 600 milligrams of ashwagandha daily for 10 weeks saw significant improvement in their anxiety symptoms.

Ashwagandha may help reduce anxiety by lowering cortisol (a stress hormone) and increasing serotonin (a happiness hormone). One study found that 600 milligrams of ashwagandha daily for eight weeks reduced cortisol and anxiety levels. Ashwagandha doses of 500-600 milligrams daily seemed to be more effective than lower doses in reducing anxiety.

Ashwagandha is generally safe to take for up to about three months, but its safety for long-term use is not guaranteed. Common side effects with this supplement include drowsiness, nausea, and upset stomach.

Valerian root contains a compound called valerenic acid, which acts on GABA receptors to calm and slow down the excitability of the brain, which can help reduce anxiety.

One review of about 60 studies found that valerian root doses of 100–1,300 milligrams can reduce anxiety symptoms by changing how the brain sees and responds to anxiety. Valerian can also help treat insomnia (trouble sleeping) that occurs as a result of anxiety.

Valerian root is generally safe when used short-term (up to 28 days), but its long-term safety is not guaranteed. It may also cause side effects like daytime drowsiness, dry mouth, and vivid dreams, especially when used at higher doses.

There is evidence that suggests that kava, a plant in the pepper family, may help ease anxiety symptoms. Kava may be more effective in reducing anxiety in females and younger adults.

Like other supplements on this list, kava also acts on the GABA pathway to help produce a sense of calm. However, not all studies have found kava beneficial in reducing anxiety symptoms.

While kava is safe for reducing anxiety in the short term, taking this supplement for more than eight weeks may cause liver toxicity. Talk to your healthcare provider before taking kava for anxiety.

Chamomile is popular for its calming and relaxing effect on the body. This herb may also help reduce anxiety symptoms. In a review of 10 clinical trials, nine of the 10 trials found that chamomile can help ease anxiety symptoms when used in doses of 1,500-2,000 milligrams.

Another study that included 179 participants found that while chamomile can help reduce symptoms of anxiety disorder, it doesn’t prevent the disorder from coming back. While the exact way in which chamomile reduces anxiety is unknown, some studies suggest it may work by acting on GABA, serotonin, and dopamine.

Melatonin works by increasing the levels of GABA in the brain, which can have a calming effect. Some studies have found that melatonin can help reduce anxiety symptoms. Melatonin may be more effective in anxiety disorders when used after lunch.

Melatonin helped reduce anxiety in patients undergoing surgery. It is not clear if melatonin improves anxiety due to other causes.

Passionflower has long been used in traditional medicine to treat anxiety and nervousness. Scientific evidence also supports the use of passionflowers for anxiety. Studies have found that passionflower extract doses of up to 800 milligrams daily can help reduce anxiety symptoms.

One study reported that passionflowers have similar anti-anxiety effects to conventional anxiety medications like midazolam and oxazepam.

Passionflower is generally considered safe for most adults when used in the short term, typically up to eight weeks. However, research on long-term use is limited. 

While generally safe, very high doses (about 3.5 grams) taken over two days may be unsafe. Passionflower can also cause side effects like drowsiness, confusion, and uncoordinated movement in some people.

Research suggests that lemon balm can help improve anxiety symptoms. One study found that a lemon balm drink can help reduce anxiety for an extended period, similar to mainstream medications like benzodiazepines.

Lemon balm affects GABA-A receptors, which may be responsible for its anxiety-reducing effect. Lemon balm appears safe and tolerable, with studies showing no significant side effects when taken daily at doses up to 5,000 milligrams for up to 20 days.

Several forms of lemon balm, such as teas, essential oils, and dietary supplements, can be used to reduce anxiety.

Inositol is a sugar-like compound in fresh fruits and vegetables, beans, oats, bran, and nuts.

Research has found that inositol plays a role in anxiety disorders. Some studies have shown encouraging results for the use of inositol in reducing anxiety and panic. However, not all studies have found this benefit.

While herbal and nutritional supplements can be effective in reducing anxiety symptoms, they should be used with caution due to side effects and drug interactions. Kava, for example, can damage the liver and should be avoided in patients with liver dysfunction.

People at high risk, like older adults, pregnant people, or immunocompromised patients, should not use supplements without first talking to their healthcare providers.

Also, people with anxiety should continue to see a mental health provider for support and guidance. Do not stop taking your prescription anxiety medications without first talking to your healthcare providers.

In addition to nutritional supplements, other natural ways to improve anxiety symptoms include:

• Deep breathing: Studies have found that deep and slow breathing can help reduce anxiety in younger and older adults. However, many studies found that this technique is only effective beyond five minutes.
• Mindfulness: Practicing mindfulness can help you stop overthinking and focus on the present, which can help reduce anxiety. You can practice mindfulness by walking in nature, practicing deep breathing, and doing grounding exercises. 
• Meditative movement: Meditative movements like yoga and tai chi can help people manage anxiety symptoms.
• Exercise: Simple exercises like walking, dancing, or biking can help reduce anxiety by helping to regulate your nervous system and taking attention away from the perceived threat-causing anxiety. Aim for at least 150 minutes per week of moderate-intensity aerobic physical activity (e.g., brisk walking) or 75 minutes per week of vigorous-intensity aerobic physical activity (e.g., jogging or swimming laps), or a combination of both.

While stronger, high-quality research is needed to fully understand their effects, some nutritional and herbal supplements can help reduce anxiety symptoms. These include vitamin D, valerian root, ashwagandha, vitamin B6, lemon balm, and more.

Talk to your healthcare provider before using supplements or if you are currently taking any medication. Remember that herbal supplements do not replace professional guidance from a mental health provider.

In addition to supplements, you can try other natural and cost-saving techniques, such as exercise, yoga, deep breathing, and mindfulness, to relieve anxiety symptoms.