22 Research-Based Supplements to Ease Your Anxiety

22 Research-Based Supplements to Ease Your Anxiety

Vitamins and dietary supplements are over-the-counter minerals, herbs, amino acids, enzymes, and other botanicals that can be consumed by tablets, capsules, gummies, powders, drinks, and even food. Diet and anxiety have a connection due to the gut microbiome and brain interaction [17]. Some supplements can increase anxiety levels, like caffeine [8], and others can reduce anxiety levels. Below is a list of supplements found in research to reduce anxiety levels, but be sure to consult your physician before trying any new supplements.

 

22 Supplements for Your Daily Anxiety Management

 

1. Ashwagandha
[19,16]

 

2. Rhodiola Rosea
 [9]

 

3. Lemon Balm
[6]

 

4. Lavender
[3]

 

5. Chamomile
[13]

 

6. Passionflower
[7]

 

7. Valerian
[23]

 

8. Kava-Kava
[21]

 

9. CBD
[20]

 

10. Holy Basil
[12]

 

11. Lion’s Mane
[14]

 

12. Reishi
[25]

 

13. Chaga
 [15]

 

14. Magnesium
[1]

 

15. L-Theanine
[24]

 

16. Omega 3 fatty acids
[22]

 

17. Vitamin B
[5]

 

18. 5-HTP
[26]

 

19. St. John’s Wort
[2]

 

20. Vitamin D
[10]

 

21. Probiotics and Prebiotics
[4,17]

 

22. Ginkgo Biloba
[11]

We have plenty of dietary supplements to help you on your stress relief journey! Check out our supplements to get started! 

 

References:

  1. Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—a systematic review. Nutrients, 9(5), 429. https://doi.org/10.3390/nu9050429
  2. Budantsev, A. L., Prikhodko, V. A., Varganova, I. V., & Okovityi, S. V. (2021). Biological activity of Hypericum perforatum L.(Hypericaceae): a review. Pharmacy & Pharmacology, 9(1), 17-31. https://doi.org/10.19163/2307-9266-2021-9-1-17-31
  3. Donelli, D., Antonelli, M., Bellinazzi, C., Gensini, G. F., & Firenzuoli, F. (2019). Effects of lavender on anxiety: A systematic review and meta-analysis. Phytomedicine, 65, 153099. https://doi.org/10.1016/j.phymed.2019.153099
  4. El Dib, R., Periyasamy, A. G., de Barros, J. L., França, C. G., Senefonte, F. L., Vesentini, G., ... & Kapoor, A. (2021). Probiotics for the treatment of depression and anxiety: A systematic review and meta-analysis of randomized controlled trials. Clinical Nutrition ESPEN, 45, 75-90. https://doi.org/10.1016/j.clnesp.2021.07.027
  5. Field, D. T., Cracknell, R. O., Eastwood, J. R., Scarfe, P., Williams, C. M., Zheng, Y., & Tavassoli, T. (2022). High‐dose Vitamin B6 supplementation reduces anxiety and strengthens visual surround suppression. Human Psychopharmacology: Clinical and Experimental, 37(6), e2852. https://doi.org/10.1002/hup.2852
  6. Ghazizadeh, J., Sadigh‐Eteghad, S., Marx, W., Fakhari, A., Hamedeyazdan, S., Torbati, M., ... & Mirghafourvand, M. (2021). The effects of lemon balm (Melissa officinalis L.) on depression and anxiety in clinical trials: A systematic review and meta‐analysis. Phytotherapy Research, 35(12), 6690-6705. https://doi.org/10.1002/ptr.7252
  7. Janda, K., Wojtkowska, K., Jakubczyk, K., Antoniewicz, J., & Skonieczna-Żydecka, K. (2020). Passiflora incarnata in neuropsychiatric disorders—A systematic review. Nutrients, 12(12), 3894. https://doi.org/10.3390/nu12123894
  8. Klevebrant, L., & Frick, A. (2022). Effects of caffeine on anxiety and panic attacks in patients with panic disorder: A systematic review and meta-analysis. General Hospital Psychiatry, 74, 22-31. https://doi.org/10.1016/j.genhosppsych.2021.11.005
  9. Konstantinos, F., & Heun, R. (2020). The effects of Rhodiola Rosea supplementation on depression, anxiety and mood–A Systematic Review. Global Psychiatry, 3(1), 72-82. https://doi.org/10.2478/gp-2019-0022
  10. Kouba, B. R., Camargo, A., Gil-Mohapel, J., & Rodrigues, A. L. S. (2022). Molecular basis underlying the therapeutic potential of vitamin D for the treatment of depression and anxiety. International journal of molecular sciences, 23(13), 7077. https://doi.org/10.3390/ijms23137077
  11. Kumar Singh, S., E Barreto, G., Aliev, G., & Echeverria, V. (2017). Ginkgo biloba as an alternative medicine in the treatment of anxiety in dementia and other psychiatric disorders. Current drug metabolism, 18(2), 112-119. https://doi.org/10.2174/1389200217666161201112206
  12. Lopresti, A. L., Smith, S. J., Metse, A. P., & Drummond, P. D. (2022). A randomized, double-blind, placebo-controlled trial investigating the effects of an Ocimum tenuiflorum (Holy Basil) extract (HolixerTM) on stress, mood, and sleep in adults experiencing stress. Frontiers in Nutrition, 9, 965130. https://doi.org/10.3389/fnut.2022.965130
  13. Mao, J. J., Xie, S. X., Keefe, J. R., Soeller, I., Li, Q. S., & Amsterdam, J. D. (2016). Long-term chamomile (Matricaria chamomilla L.) treatment for generalized anxiety disorder: A randomized clinical trial. Phytomedicine, 23(14), 1735-1742. https://doi.org/10.1016/j.phymed.2016.10.012
  14. Nagano, M., Shimizu, K., Kondo, R., Hayashi, C., Sato, D., Kitagawa, K., & Ohnuki, K. (2010). Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake. Biomedical Research, 31(4), 231-237. https://doi.org/10.2220/biomedres.31.231
  15. Park, J., Nguyen, T. M. N., Park, H. A., Nguyen, M. T. T., Lee, N. Y., Ban, S. Y., ... & Park, J. T. (2023). Protective Effects of Lanostane Triterpenoids from Chaga Mushroom in Human Keratinocytes, HaCaT Cells, against Inflammatory and Oxidative Stresses. International Journal of Molecular Sciences, 24(16), 12803. https://doi.org/10.3390/ijms241612803
  16. Pratte, M. A., Nanavati, K. B., Young, V., & Morley, C. P. (2014). An alternative treatment for anxiety: a systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera). The Journal of Alternative and Complementary Medicine, 20(12), 901-908. https://doi.org/10.1089/acm.2014.0177
  17. Schnorr, S. L., & Bachner, H. A. (2016). Focus: microbiome: integrative therapies in anxiety treatment with special emphasis on the gut microbiome. The Yale journal of biology and medicine, 89(3), 397. https://pubmed.ncbi.nlm.nih.gov/27698624/
  18. Schruers, K., van Diest, R., Overbeek, T., & Griez, E. (2002). Acute L-5-hydroxytryptophan administration inhibits carbon dioxide-induced panic in panic disorder patients. Psychiatry research, 113(3), 237-243. https://doi.org/10.1016/S0165-1781(02)00262-7
  19. Shahid, A., Israr, Z., Zikria, M., Rana, A. M., & Murtaza, H. B. (2023). Sensory Appeal and Anxiety Reduction: A Study on Ashwagandha, Sweet Basil, and Cinnamon Tea Blends. Journal of Health and Rehabilitation Research, 3(2), 495-499. https://doi.org/10.61919/jhrr.v3i2.164
  20. Skelley, J. W., Deas, C. M., Curren, Z., & Ennis, J. (2020). Use of cannabidiol in anxiety and anxiety-related disorders. Journal of the American Pharmacists Association, 60(1), 253-261. https://doi.org/10.1016/j.japh.2019.11.008
  21. Smith, K., & Leiras, C. (2018). The effectiveness and safety of Kava Kava for treating anxiety symptoms: A systematic review and analysis of randomized clinical trials. Complementary therapies in clinical practice, 33, 107-117. https://doi.org/10.1016/j.ctcp.2018.09.003
  22. Su, K. P., Tseng, P. T., Lin, P. Y., Okubo, R., Chen, T. Y., Chen, Y. W., & Matsuoka, Y. J. (2018). Association of use of omega-3 polyunsaturated fatty acids with changes in severity of anxiety symptoms: a systematic review and meta-analysis. JAMA network open, 1(5), e182327-e182327. https://doi.org/10.1001/jamanetworkopen.2018.2327
  23. Tammadon, M. R., Nobahar, M., Hydarinia-Naieni, Z., Ebrahimian, A., Ghorbani, R., & Vafaei, A. A. (2021). The effects of valerian on sleep quality, depression, and state anxiety in hemodialysis patients: a randomized, double-blind, crossover clinical trial. Oman Medical Journal, 36(2), e255. https://doi.org/10.5001/omj.2021.56
  24. Wang, L., Brennan, M., Li, S., Zhao, H., Lange, K. W., & Brennan, C. (2022). How does the tea L-theanine buffer stress and anxiety. Food Science and Human Wellness, 11(3), 467-475. https://doi.org/10.1016/j.fshw.2021.12.004
  25. Zhao, H., Zhang, Q., Zhao, L., Huang, X., Wang, J., & Kang, X. (2012). Spore powder of Ganoderma lucidum improves cancer-related fatigue in breast cancer patients undergoing endocrine therapy: a pilot clinical trial. Evidence-Based Complementary and Alternative Medicine, 2012. https://doi.org/10.1155/2012/809614
  26. Schruers, K., van Diest, R., Overbeek, T., & Griez, E. (2002). Acute L-5-hydroxytryptophan administration inhibits carbon dioxide-induced panic in panic disorder patients. Psychiatry research, 113(3), 237–243. https://doi.org/10.1016/s0165-1781(02)00262-7. https://pubmed.ncbi.nlm.nih.gov/12559480/
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