Anxiety is skyrocketing right now, especially among women. A quarter of all women report severe anxiety with physical symptoms like a racing heartbeat, compared to just 11 percent of men, and more than half also report trouble sleeping.
Additionally, women are at increased risk for depression, anxiety, and post-traumatic stress syndrome, according to a May 2020 study in the journal Brain, Behavior and Immunity.
Given all this, the idea of taking an over-the-counter supplement to ease your nervousness may sound very appealing. But you still have to be careful. The agencies do not monitor herbal supplements in the same way as medications, and natural does not always mean safe.
So if you feel anxious, you should always talk to your doctor first. They can refer you to a behavioral health specialist and help you understand the potential risks and benefits if you decide to try an herbal supplement. But while there is no pill that will instantly eliminate your anxiety, there are certain supplements that research suggests work, and they are safe.
8 supplements that might work
Please note that the following anxiety supplements are not guaranteed to work. Science shows that these symptoms are associated with an improvement in anxiety symptoms, but the relationship is not causal.
Talk to your GP before starting a supplement routine, especially if you take medication.
Fish oil
Fish oil is rich in Omega-3 fatty acids EPA and DHA , which have been shown to improve symptoms in moderate and major depression and also significantly reduce anxiety.
A September 2018 review of 19 clinical trials, published in the journal JAMA Psychiatry, found that people who drank more than 2,000 grams of fish oil a day reported improvements in their anxiety symptoms.
Magnesium
A January 2017 review published in the journal Nutrients looked at 18 studies and concluded that this mineral is linked to a reduction in mild anxiety symptoms.
Magnesium performs many different functions to relax your muscles and nerves , thus calming you down. The recommended dose varies based on your individual magnesium levels, but most people can take between 100 and 350 milligrams a day.
Another option can be an Epsom salt bath before going to bed. A small 2015 study, published by the Epsom Salt Council, found that people who soaked in an Epsom salt bath two to three times a week saw increases in their blood magnesium levels.
Lavender
Some evidence suggests that oral lavender or lavender aromatherapy can reduce anxiety.
A March 2013 review published in Evidence-Based Complementary and Alternative Medicine suggests that it may be helpful for mild anxiety and may improve sleep. In fact, one study suggests that lavender effectively improves generalized anxiety comparable to a daily dose of 0.5 milligrams of lorazepam , an anti-anxiety medication. However, the evidence is preliminary and limited.
But oral lavender can cause side effects like constipation, headaches, and even low blood pressure . It is best used in your bathroom (you can combine it with an Epsom salt bath) or as part of aromatherapy.
Chamomile
A December 2016 randomized controlled study published in the journal Phytomedicine found that taking 500 milligrams of chamomile three times a day for 12 weeks significantly reduced anxiety.
But you should avoid chamomile if you are taking blood-thinning medications , or if you are allergic to plants in the same family, such as ragweed, marigolds, daisies, and chrysanthemums.
Passionflower
This brightly colored plant is believed to increase levels of gamma-aminobutyric acid (GABA), a brain chemical that helps improve mood. Several studies have shown that passionflower has anxiety-reducing effects, including an October 2010 review in Nutrition Journal.
Although generally considered safe, passionflower can cause drowsiness, dizziness, and confusion . It is best taken in the form of tea, drinking one to two cups a day. If you buy it as a supplement, check the label: passionflower is often combined with other herbs, so it requires making sure you don't get more than you bargained for.
Lemon balm
This lemon-scented herb contains chemicals called terpenes, which are believed to influence its relaxing effects. In small studies, lemon balm has been shown to reduce anxiety symptoms.
A December 2010 study published in the Mediterranean Journal of Nutrition and Metabolism found that around 70 percent of people who took it for a couple of weeks reported a strong reduction in anxiety.
The recommended dose is generally 300 to 500 milligrams in capsule form three times a day or in tea form four times a day (to prepare, steep a teaspoon of dried lemon balm herb in hot water).
Although it is considered safe, it can cause side effects such as nausea or stomach pain .
S-adenosyl-L-methionine (SAMe)
This compound is found naturally in your body and helps you produce and regulate important hormones for your mood, such as dopamine and serotonin.
There is a significant amount of information to suggest that SAMe may be helpful for certain people with depression and, to a lesser degree, anxiety.
A December 2017 review, published in the Journal of Clinical Psychiatry, looked at more than 115 studies and found that there was some evidence showing that it helps relieve depression and anxiety, both alone and with prescription antidepressants. However, the authors say more research is needed to confirm these findings.
If you use SAMe, you should not take it with prescription drugs that increase serotonin. Talk to your doctor about the correct dosage; studies suggest it could be 400 to 1,600 milligrams a day.
Saffron and curcumin
Either a combination of these two spices, or curcumin alone, is associated with significantly greater improvements in depressive symptoms compared to placebo, a January 2017 study published in the Journal of Affective Disorders found.
FYI , curcumin is the active ingredient in turmeric, the golden spice that is so popular right now.
It's unclear exactly how these spices affect mood, but since curcumin itself has anti- inflammatory effects , it can help reduce inflammation in the brain that can contribute to anxiety and depression.
If you decide to try these spices, it is recommended to take 250 to 500 milligrams of curcumin twice a day, and if you decide to add saffron, try 15 milligrams twice a day as well. And take them with food – curcumin is not well absorbed on its own.
3 supplements we're not sure will work
CBD (cannabidiol)
We are seeing many anecdotal reports that CBD has a positive impact on anxiety, reduces pain, and helps you sleep.
In fact, CBD was effective in both relieving anxiety and improving sleep quality, a January 2019 study published in the Permanente Journal found.
Another November 2019 review, published in the Journal of the American Pharmacists Association, found that CBD, along with talk therapy, was helpful in treating anxiety. But since there are also reports of people developing liver test abnormalities when taking CBD, it's best to skip it for now, at least until larger clinical trials are conducted to assess its efficacy and safety.
Probiotics
Certain strains of probiotics have been found to reduce symptoms of depression and anxiety in short-term studies. A probiotic may reduce anxiety if it contains a specific type of bacteria.
A June 2018 review, published in PLOS One, found that one type of probiotic, Lactobacillus (L.) rhamnosus , has the most evidence showing that it could significantly reduce anxiety. But more research is needed to identify specific strains.
In the meantime, you can get probiotics through a daily dose of probiotic-rich foods like Greek yogurt, pickles, sauerkraut, and kefir.
An August 2015 study published in the journal Psychiatry Research suggests a link between probiotic foods and less social anxiety.
5HTP (5-hydroxytryptophan)
This amino acid is naturally created by your body from tryptophan. It is a precursor to serotonin, a chemical in your body that improves mood.
But the research on it is mixed, and a July 2012 review, published in the journal Neuropsychiatry Disease Treatment, concluded that more studies are needed to evaluate its efficacy and safety.
2 supplements you shouldn't take
Kava
There is research to suggest that it is effective when it comes to anxiety, according to an October 2013 study in the Journal of Clinical Psychpharmacology.
But reports of severe liver damage , even with short-term use, prompted the Food and Drug Administration to issue warnings about its use in 2002.
Valerian
This herb is often recommended to promote sleep and induce calm, but research in both areas is weak. A June 2007 review, published in Sleep Medicine Reviews, found that it was no more effective than a placebo.
Additionally, Consumer Lab testing has found that many products do not contain the amount of valerian listed on their label, and some even contained 5-hydroxytryptophan .
