Best Supplements for Anxiety (15+ List)

In this extensive guide, we are going to discuss several of the best supplements for anxiety. We will first explain how supplements affect common anxiety symptoms. Then, we will expand on a long list of supplements that help anxiety. 

Most of the items on this list are backed by research. The rest look promising but need further investigation. This article also contains product recommendations for each supplement. 

What are the Best Supplements for Anxiety?

A number of research studies show that the following supplements have a beneficial effect on symptoms of anxiety: 

  • Vitamin D
  • Kava
  • Hawthorn Berries and California Poppy
  • Passionflower
  • L-Lysine
  • L-Arginine
  • Ketone Supplementation
  • Lemon Balm
  • GABA
  • Ashwagandha
  • St John’s Wort
  • Magnesium
  • Chamomile

How do Supplements Help Anxiety?

Anxiety may be a psychological experience, but there are many physiological things at play when a person becomes anxious. Noticeable physical aspects include bodily symptoms like shaking, fast breathing, increased heart rate, and sweating. 

But the more insidious and causative factors happening in the body take place under our skin. No, we’re not talking about the weight in the chest or the butterflies inside. While those are subjective experiences, they stem from more complicated biological changes happening inside us. 

These are electrical and chemical reactions happening in our organ systems through neurons, hormones, and neurotransmitters. Pharmacotherapy targets these reactions through chemicals that alter their process. 

Supplements act in a similar way but use natural components extracted from plants and herbs. These extracts, when ingested, cause these reactions to stop, catalyse, or tweak in some manner that alleviates anxiety symptoms.

Effective Supplements for Anxiety

Now, we are going to go through a list of numerous natural supplements that are proven to help anxiety. Our list is divided into two subcategories: supplements proven effective by research and promising supplements that need further investigation. So, without further ado, let’s begin.

Vitamin D

A 2007 study showed that a common denominator is many individuals dealing with depression and anxiety is Vitamin D Deficiency. This inquiry was done on fibromyalgia patients; a condition also associated with the same deficiency. This finding was further confirmed by a more expansive study in 2015.

The first resource took a much more specific subject group. The latter, however, is an inquiry primarily into anxiety rather than it being a comorbidity. Since this study was more generalisable, it is now confidently said that Vitamin D supplements will have an improving effect on anxiety. 

Here are our top three recommendations for Vitamin D supplements:

ProductComments
Nature’s BountySoft Gel CapsulesAdded Calcium
Nature WiseSoft Gel CapsulesSet in Olive Oil
Healthy OriginsSoft Gel CapsulesSet in Olive Oil

Hawthorn and California Poppy

A French study done in 2004 demonstrated that  California Poppy, Hawthorn Berry extracts, and elemental magnesium have a positive effect. There is a specific dose for this supplement and individually, they are not proven effective. 

The effectivity lies only when they’re combined as 0.02 ml California Poppy, 0.075 ml Hawthorn, and 0.075 ml elemental magnesium. Since dropper bottles generally have larger units, you can make a batch of 10 doses together. If you have a pharmacist who can help you, it’s much more convenient to have them combined for you into daily capsules.

Unfortunately, the stores still don’t sell this supplement as an aggregate so you’ll have to purchase them separately. Here are our top recommendations for California Poppy and Hawthorn Berry:

ProductComments
Herb Pharm California PoppyOrganicGluten-freeNon-GMOcomes with marked dropper
Gaia Herbs California PoppyOrganic Whole-Plant Extract
Bio Nutrition California PoppyNo GlutenNo SoyNo PreservativesNo WheatNo Salt or Sugar
No Corn
No Yeast
Nature’s Answer HawthornGluten-freeLow Alcoholcomes with marked dropper
Herb Pharm HawthornOrganicGluten-freeNon-GMOcomes with marked dropper
Planetary Herbals HawthornPowderUnflavouredGluten-freeNon-GMO

Passionflower

In 2019, a Japanese trial showed how effective passionflower supplements can be in reducing anxiety. The investigators also found that exposure to this natural extract and improves a person’s diurnal rhythm.

If there’s one thing all mental health professionals address with each client, it’s the possibility of establishing structure. A helpful rhythm adaptive to our circumstances in life promotes wellbeing. 

The diurnal rhythm has advantages because it makes the most of daylight. Passionflower supplements will reduce anxiety as well as improve the quality of your daily life. Our recommendations for this supplement are:

ProductComments
Solaray Passion FlowerNon-GMOVegan Lab Verified
Oregon’s Wild Harvest Passion Flower CapsulesCertified Organic Passionflower
Nature’s Answer Passion FlowerGluten-freeVegan

Amino Acids 

Amino acids like L-Lysine and L-Arginine have been shown to reduce anxiety when combined with passionflower or kava. These compounds act as receptor antagonists inside the body. They interrupt the activity of stress hormones and make the body feel less in “fight or flight” mode.

There have also been safety studies on the use of these supplements for anxiety treatments. All the evidence shows that this is indeed an effective strategy. Below are our top products for these two supplements:

ProductComments
NOW Supplements L-LysineSoy FreeNon-GMOVegan/Vegetarian, Nut FreeNo GlutenDairy FreeEgg FreeKosher
Quantum Health Super LysineMany Helpful Ingredients Anxiety Supplement Licorice Root
Nature Made Extra Strength LysineNo Colour AddedNo Artificial FlavoursNo PreservativesNo Gluten
NOW Supplements L-ArginineSoy FreeNon-GMO Vegan/VegetarianNut FreeWithout GlutenDairy FreeEgg FreeKosher
Source Naturals L-ArginineUnflavouredCitrulline
Nutricost L-ArgininePowderUnflavoured Gluten-free Non-GMO

Ketones

Chronic and sub-chronic administration of exogenous ketone supplementation may be an effective way to reduce anxiety. Readers may be more familiar with the term “keto diet”. Ketosis is a metabolic state during which the body fluids have elevated levels of ketone bodies in them. 

This state can be induced by making certain changes to our diet. Though ketone supplements are more popular for weight loss, they can also help with anxiety. Here are our top suggestions for ketone supplements:

ProductComments
KetoneAidLiquidNaturally derivedNon-racemic
QSTA Keto FuelReal ketone ester with Vitamin BKetosis in 1-2 hoursNootropic effect
MPA Supps KetoxygenContains Rhodiola and amino acids

Melatonin

Melatonin is a hormone in the body associated with the control of the sleep-wake cycle. As a nutritional supplement, melatonin has commonly been used to treat insomnia and sleep disorders. 

In 2015, researchers gathered evidence that melatonin can attenuate anxiety in preoperative adult patients. The authors even write that it can be equally as effective as standard treatment with midazolam, a psychiatric drug. 

Melatonin can be taken orally via capsules but you should consult your doctor to find out about safe dosages. Occasional use may be beneficial but long term use can cause excessive production of the hormone. You can try these products for melatonin:

ProductComments
Mauricettes50 Tablets3 mgChewable
Natrol Melatonin200 Tablets5 mgFast Dissolve
NOW Melatonin100 CapsulesVegan/Vegetarian10 mg

Omega 3

Omega-3 fatty acids are polyunsaturated fats that play an important role in the human diet. Popular culture may make some readers think that how can fat be good for you? Believe it or not, fats are essential but in specified quantities based on your age and health. 

Omega-3, however, is exceptionally good for health as it is something that mammals cannot produce on their own. We extract this supplement from fish oil, walnuts, and flax seeds. Omega-3 has health benefits for conditions like cancer, heart disease, inflammation, mental health, and aging. 

Kiecolt-Glaser et al demonstrated that Omega-3 reduced up to 20% of anxiety symptoms in subjects. Whether it’s for anxiety or general health, try these Omega-3 supplements to improve your daily life:

ProductComments
Bio Schwartz90 Soft Gel CapsulesLemon FlavouredGluten Free
Vitafusion120 Omega 3 GummiesNatural Berry Lemon FlavoursGluten FreeBPA Free
NOW Omega 3200 Soft Gel CapsulesNon-GMOContains GelatinKosher

Additional Supplements for Anxiety

So far, we have discussed the anxiety supplements that have enough evidence for their effectiveness. In the next section, we will go over items that are of high interest to researchers. These supplements have some studies proving their impact but they need more research.

Kava

The effect of Kava on anxiety symptoms was shown through a 2002 study. Back then, the overarching concern was on side effects from high dosage. A more recent study found Kava supplements a promising treatment.

Also called kava kava, this is a crop of the Pacific Islands and its name has Tongan and Marquesan origins. Though kava kava is used for many indegenous practices, the clinical evidence is limited. Our top suggestions for Kava supplements are:

ProductComments
NatrolContains Milk 30% Kavalactones
NatureloAlgae Magnesium Valerian RootChamomile Passion Flower Lemon Balm Hops
Gaia HerbsVegetable Glycerin Non-GMO LecithinVegetable Cellulose

GABA-Modulating Supplements

Research studies reveal that GABA is an inhibitory neurotransmitter that is a common target in pharmacotherapy for anxiety disorders. There are many GABA-modulating supplements that can be used as dietary supplements. These compounds influence the activity of GABA without causing side-effects.

Some of the items on this list are lemon balm, valerian root, pennywort, hops, chamomile, Ginkgo biloba, passionflower, and ashwagandha. Below we will present the top ten GABA-modulating supplements available online:

ProductComments
Nature’s Bounty GinkgoWith Added Magnesium
NOW AshwagandhaNut FreeGMO FreeDairy Free Kosher CertifiedEgg FreeVegan
SugarBear SleepMany Helpful IngredientsShaped like Gummy Bears
SomnaPure Sleep AidNatural IngredientsValerian Root Extract L-theanine
Herb Pharm Valerian Root ExtractGluten Free Liquid ValerianOrganic Cane Alcohol
Naturelo Sleep AidMagnesiumMelatoninValerian RootLemon BalmChamomile
Solaray Lemon BalmNon-GMOVegan
Herb Pharm ChamomileOrganicGluten FreeNon GMO
NOW Valerian RootHops PassionflowerGABA

Lactium

Lactium is a product derived from milk compounds that is meant to help people calm down. It was discovered by its creators when they observed that digested milk has a soothing effect on infants. 

Enzymes in the digestive systems of these babies release a bioactive milk peptide, something absent in the adult body. This peptide is the secret behind a happy baby’s blissful state. 

Research studies have examined the effectiveness of Lactium in inducing sleep. While subjects did get more relaxed, further studies are needed to confirm this effect. Lactium is advertised as an all natural nutritional ingredient that is non-addictive and anxiolytic.

The official website of the creators of Lactium has a lot more details. We selected the following  three attractive products from their catalogue:

ProductComments
Hypnox StopstressLactiumVitamin C
Oficial Farma Lactium30 Capsules of Lactium150 mg
Maxum Milk and HoneyCelluloseLactiumHoney

Bach Flower

A Bach flower solution is water containing extreme dilutions of flower material collected from the dew found on flower petals. These dilutions are mixed with brandy to create remedies for alternative healing practices. 

Bach flower remedies were developed by Edward Bach, a homeopathic doctor from the UK. Recently, Siegler and others wanted to investigate the effects of Bach flower on menopausal symptoms and sleep patterns. 

Their findings suggest that Bach flower is able to relieve menopausal symptoms like mood changes, sleep trouble, and anxiety. Here are our recommendations for Bach flower supplements that you can use for anxiety:

ProductComments
Bach ImpatiensMeant for Improving PatienceContains 27% AlcoholOriginal Bach Flower Remedy
Bach Rescue LozengeLozenges for StressContain Vitamin B5 and B12Orange and Elderflower FlavouredNon-AddictiveVeganGluten-free
Bach Rescue KidsStress Relief for KidsNaturalSafeNon-DrowsyNo Alcohol

Probiotics

Probiotics are live microorganisms consumed to restore the balance of good bacteria in our digestive system. These products are marketed to have health benefits related to immunity and digestion. 

Scientific bodies continue to examine the actual advantages of taking probiotics for health. Quite a lot of studies have looked at the impact of probiotic nutritional supplements on mental health issues like anxiety. 

A meta analysis done in 2018 concluded that there is evidence of probiotics alleviating anxiety but it is not enough. The report states that more reliable evidence can be developed using clinical trials. As probiotics are proven to be safe for consumption, you too can try the following supplements to relieve anxiety:

ProductComments
Vitalitown30 Delayed Release CapsulesVeganNon-GMOShelf Stable
Nature’s Bounty30 per Day CapsulesVegetarianNon-GMONo Sugar
Garden of Life30 Vegetarian CapsulesWomen’s HealthGluten FreeSoy FreeDairy Free

Lavender

Perry, Terry, Watson, and Ernst (2012) wanted to check whether lavender really does have anxiolytic effects. They used seven electronic databases to extract data of existing studies to create a meta analysis. 

Out of the 15 randomised clinical trials that matched inclusion criteria, seven appeared to show beneficial effects of lavender. The researchers concluded that oral lavender supplements do have a therapeutic effect on anxiety. 

But they also noted that methodological issues limit the extent to which these findings can be applied. If you’re interested in using lavender supplements to help with your anxiety, you can try these:

ProductComments
Flower Essence Services1 Ounce of Lavender EssenceUS-ManufacturedCertified Organic
Herb Pharm Lavender1 Fluid OunceGluten-FreeNon-GMOHPTL Chromatography Analysis
Florida Herbs2 Fluid OuncesWheat FreeDairy FreeSugar-FreeSoy-FreeYeast-FreeGluten-Free

Vitamin B Complex

B Vitamins play a big role in cell metabolism and red blood cell production. There are eight variations of Vitamin B and they are numbered for identification. Vitamin B complex is a dietary supplement that contains all eight distinct compounds. 

There’ve been several studies investigating the influence of Vitamin B complex on mental health conditions like depression, anxiety, and stress. 

A 2019 systematic review revealed that there is some evidence for B complex supplements helping with these issues. The authors note that this may only be true for people at risk of developing stress and anxiety. If you’re at risk of developing anxiety, maybe you could try these:

ProductComments
Solgar100 CapsulesVeganGluten FreeNo Dairy or WheatNon-GMO
Nature’s Bounty150 Coated TabletsAdded Vitamin CSodium FreeVegetarian
Garden of Life60 Vegan CapsulesContains ProbioticsGluten FreeKosher

Magnesium

Magnesium-containing supplements and other herbal combinations may hold promise, but more research is needed before these products can be recommended to patients. Studies show herbal supplements with Magnesium show potential to be good anxiety relievers. 

Here are our recommendations for Magnesium supplements:

ProductComments
SundownNo Artificial FlavoursGMO-freeWheat FreeLactose FreeGluten FreeDairy Free
Nature’s BountyGMO FreeSoy FreeWheat FreeSodium FreeLactose FreeMilk FreeSugar FreeGluten FreeStarch FreeYeast Free
Nature MadeUnflavouredGluten-free

Conclusion

In this extensive guide, we discussed several of the best supplements for anxiety. We first explained how supplements affect common anxiety symptoms. Then, we expanded on a long list of supplements that help anxiety. 

Most of the items on this list are backed by research. The rest look promising but need further investigation. This article also contained product recommendations for each supplement.

Our list for the best anxiety supplements included 37 product recommendations for eight different categories. These groups included Vitamin D, Hawthorn and California Poppy, Passionflower, Amino Acids, Ketones, Kava, Magnesium, and GABA-Modulating Supplements.

FAQs (Best Supplements for Anxiety)

What is the best natural supplement for anxiety?

The best natural supplements for anxiety are:

  • Vitamin D
  • Ketones
  • L-Lysine
  • L-Arginine
  • Passionflower
  • Hawthorn Berry 
  • California Poppy

What is the best supplement for anxiety?

The best supplements for anxiety are the ones that combine multiple verified natural compounds associated with anxiety relief. Some of these compounds are:

  • Vitamins and minerals like magnesium
  • GABA-modulating supplements
  • Amino acids
  • Ketones

What can I take to relieve anxiety immediately?

No medicine or supplement can show immediate results after ingesting them. They take at least an hour or two to show full effects. Meanwhile, if you really need to get your anxiety in control, there are some techniques you can try. 

Start paying attention to what your sense organs are perceiving. You can try grounding techniques to do this. This causes fast changes in the way you feel. Another quick effect is in doing progressive muscular relaxation, or PMR.

Citations

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