People are turning to anxiety supplements more than ever as anxiety disorders affect up to 34% of people in their lifetime. The market for supplements that improve mood and reduce stress reached $656 million in 2022. This trend keeps growing as people look for alternatives to traditional treatments.
Around 41% of anxiety patients avoid treatment because they worry about medication side effects such as sedation, cognitive impairment, and dependency. The numbers show that 10% of people who take dietary supplements in the European Union use them specifically to reduce depression, stress, or anxiety. The scientific backing for these supplements varies a lot.
Scientists keep studying natural anxiety remedies, and new evidence points to certain dietary components like GABA-enriched foods that might work safely. Clinical trials show some promise too, with micronutrients helping people recover from anxiety faster than placebos. In this piece, we'll break down what science tells us about popular anxiety supplements, their safety, and ways to pick the right ones for you.
Why People Turn to Anxiety Supplements
People looking for anxiety relief are turning to natural supplements instead of traditional treatments. Research shows 17% to 72.8% of people across different countries use herbal medicines for anxiety symptoms. This shift goes beyond just trying something new.
Concerns about side effects of medications
Standard anxiety medications work well but often bring unwanted side effects that can affect daily life. Benzodiazepines and other prescription medications might cause serious problems like suicidal thoughts, drowsiness, sexual issues, and dependency. SSRIs and serotonin-noradrenaline reuptake inhibitors can lead to sexual dysfunction and weight gain in over 50% of long-term users.
Side effect worries make many people look elsewhere. Most people see herbal products as "gentler, safer and having fewer side effects than prescription medications". People with mild to moderate anxiety can benefit from supplements as part of their treatment. This approach helps reduce medication side effects while supporting the nervous system.
Accessibility and affordability
Money plays a big role in treatment choices. Prescription medication costs keep rising, creating problems for patients who need daily, long-term treatment. CBT and other therapy options work well but have limits - CBT's success rates across anxiety disorders reach only 49.5% after treatment and 53.6% during follow-up.
Limited access makes things worse. UK statistics show only half the people with generalized anxiety disorder get mental health treatment. A mere 17% receive psychological therapies. Natural supplements become an available option for many seeking help.
Dr. Faynboym points out that supplements help most "when dietary and lifestyle changes alone aren't sufficient to reduce anxiety". These supplements work best as part of a complete treatment plan, especially with expert guidance.
Cultural and personal preferences
Culture and personal choice shape how people pick treatments. Many people feel "more comfortable taking a supplement than medication". Cultural traditions matter too - different cultures have their own "adaptogenic heroes." Traditional Chinese Medicine values rhodiola while Ayurvedic practice relies on ashwagandha.
This cultural connection explains why herbal medicine, the oldest form of medicine, stays popular worldwide. Tanzania's numbers show this trend - 20.5% of anxiety disorder patients and 27.8% with mixed anxiety-depression seek help from traditional healers.
Personal stories also drive supplement use. People often choose based on "positive experience of own and others' use". Today's digital world leads many to seek advice online or from family and friends. About half never tell their doctor about using herbal medicine.
Results take time, and some supplements might clash dangerously with medications. Dr. Madrak reminds us that "supplements aren't a 'cure,' and you have to be careful".
Medical experts stress the importance of talking to healthcare providers before starting supplements. Medical News Today states clearly: "Before taking any natural supplements, it is advisable to seek guidance from a doctor". This advice becomes extra important since many healthcare professionals know little about natural products.
8 Popular Anxiety Supplements and What Science Says
Image Source: Amazon.com
Let's look at some of the most accessible supplements that help with anxiety and what research tells us about how well they work. The scientific evidence behind these natural options matters a lot if you want to add them to your anxiety management plan.
1. GABA
Gamma-aminobutyric acid (GABA) is your brain's main inhibitory neurotransmitter that stops nerve cells from getting too excited. It creates a calming effect and helps control nerve cell hyperactivity linked to anxiety and fear. GABA supplements are easy to find, but research about how well they work is still limited. The biggest challenge is that most GABA taken by mouth might not cross the blood-brain barrier well. All the same, new evidence suggests that oral GABA might help through the gut-brain axis, and some studies point to its potential to reduce anxiety symptoms.
2. Ashwagandha
Ashwagandha (Withania somnifera), an adaptogen from traditional Ayurvedic medicine, has shown impressive results in reducing anxiety. Several clinical trials reveal that ashwagandha extracts can lower stress, anxiety, and cortisol levels by a lot. A complete review of seven studies found that ashwagandha reduced stress and anxiety levels more than placebo. Doses of 500-600 mg/day work better than lower amounts. A 2021 meta-analysis gave a complete picture that showed real improvements in overall stress and anxiety, along with notable drops in serum cortisol levels.
3. Valerian Root
Valerian (Valeriana officinalis) contains more than 150 different substances. One of these, valerenic acid, works like benzodiazepines to reduce anxiety. Research shows that valerian mainly works by increasing GABA levels in the brain. Clinical studies that compared valerian extract (600 mg/day) with oxazepam (10 mg/day) found both improved sleep quality, and 83% of valerian users reported very good results. We need more research since systematic reviews have found mixed results across different studies.
4. Lemon Balm
Lemon balm (Melissa officinalis) contains rosmarinic acid that blocks GABA transaminase—an enzyme breaking down GABA—which leads to more GABA in the brain. A meta-analysis of clinical trials showed that lemon balm improved both anxiety and depression scores more than placebo, without serious side effects. One study found that 70% of patients with mild-to-moderate anxiety saw their symptoms disappear completely after just 15 days of lemon balm treatment.
5. Rhodiola Rosea
This adaptogenic herb helps your body handle stress better by affecting the hypothalamic-pituitary-adrenal (HPA) axis. People diagnosed with Generalized Anxiety Disorder showed much lower anxiety scores after taking Rhodiola for 10 weeks in a clinical trial. Another study compared rhodiola with the antidepressant sertraline and found that while sertraline worked better, rhodiola had fewer side effects and people tolerated it better.
6. Lavender
Lavender has produced promising results, especially when taken orally. A review of 65 randomized controlled trials showed that breathing in lavender can reduce anxiety levels significantly (Hedges' g = -0.73). Silexan® (an oral lavender oil preparation) at 80 mg/day for at least 6 weeks reduced anxiety meaningfully on standardized scales. Lavender oil massage also worked well (Hedges' g = -0.66).
7. Passionflower
Passionflower (Passiflora incarnata) reduces anxiety as well as some prescription medications. A double-blind randomized trial that compared passionflower extract with oxazepam (a benzodiazepine) found both helped with generalized anxiety disorder. The best part? Passionflower interfered less with job performance than oxazepam. Most studies show that passionflower preparations help reduce anxiety levels.
8. Chamomile
A systematic review of 10 clinical studies found that 9 of them confirmed chamomile's ability to reduce anxiety. Daily use improved anxiety symptoms in different groups, including people with diagnosed anxiety disorders, women with menstrual-related anxiety, and those with insomnia. The anxiety-reducing effects come from apigenin, a flavonoid that creates calming effects by changing GABA receptors.
Your body's specific nutritional needs play a vital role in managing anxiety. While these herbs work in different ways, fixing vitamin deficiencies might also help with anxiety symptoms. If you want to support your wellness routine with high-quality supplements, liposomal vitamin C offers better absorption. Visit https://goldmanlaboratories.com/products/liposomal-vitamin-c-500mg-60-caps to get a premium option that can help with your anxiety management plan.
How These Supplements Might Help
The biological mechanisms of anxiety supplements show us how they help people feel better. Science reveals several ways these natural compounds affect our brain and body chemistry.
Calming the nervous system
Most anxiety supplements work by controlling neurotransmitter activity in the brain. Research shows that magnesium calms our nervous system. It reduces glutamate (an excitatory neurotransmitter) and helps release GABA, which inhibits nerve activity. This natural process works like prescription anxiety medications.
GABA is a vital inhibitory neurotransmitter that keeps nerve cells from getting too excited. Anxiety throws these neurotransmitters out of balance - too many "on" switches and not enough "off" switches. Supplements like valerian root and lemon balm boost GABA activity to restore balance.
L-theanine, which naturally occurs in green and black tea, works differently. It increases alpha brain waves that create relaxed alertness. You stay calm without feeling sleepy - unlike many prescription medications that make you drowsy.
Reducing cortisol levels
Anxiety supplements target the body's stress response by managing cortisol, our main stress hormone. High cortisol levels that last too long can affect your whole body. This leads to fatigue, weight gain, poor sleep, and worse anxiety.
Ashwagandha stands out here. A small study showed it could lower cortisol levels by up to 32% in stressed people after eight weeks. This herb affects the hypothalamic-pituitary-adrenal (HPA) axis, which controls our stress response.
Other supplements that help control cortisol include:
- Magnesium balances cortisol production
- Fish oil contains omega-3 fatty acids that fight inflammation and may reduce cortisol
- Phosphatidylserine can reduce cortisol spikes after mental stress
Improving sleep and mood
Anxiety and sleep problems feed each other. Anxiety makes it hard to sleep, and bad sleep makes anxiety worse. Several supplements help break this cycle.
Melatonin regulates our sleep patterns and determines when we feel alert or tired. Modern life with bright lights at night can block melatonin production. That's why supplements help restore natural sleep patterns.
Glycine helps you sleep by slightly lowering body temperature - a change that helps you fall and stay asleep. Magnesium also supports healthy sleep and may boost your rest-and-digest system.
These supplements do more than just improve sleep - they affect mood through neurotransmitter pathways. Probiotics show this by supporting a healthier gut microbiome, which connects to the gut-brain axis. Omega-3 fatty acids help too. They support brain health and reduce anxiety by fighting brain inflammation and helping brain cells communicate better.
Vitamin B6 is worth mentioning. It helps neurotransmitters work properly. A 2022 controlled trial found that high doses of vitamin B6 supplements reduced anxiety in just one month.
What the Research Actually Shows
Scientific research quality and consistency on anxiety supplements shows dramatic variations. A look beyond marketing claims and personal stories reveals a more nuanced reality.
Clinical trial highlights
The research landscape for anxiety supplements has both promising findings and method limitations. One of the largest trials, a randomized study of 276 adults with anxiety disorders, showed that an 8-week mindfulness-based stress reduction program worked as well as escitalopram, a common anxiety medication. These results tell us non-drug approaches can match prescription treatments.
Sample sizes remain small in most supplement trials. To name just one example, ashwagandha studies typically tested only 40-60 participants from India. Kava herb trials, though larger, still ranged from just 35 to 391 people. Most studies ran for 6-12 weeks, making it hard to know long-term benefits.
Research shows 71% of randomized controlled trials for nutritional and herbal supplements helped reduce anxiety symptoms. All the same, these studies used different doses, formulations, and participant criteria, which makes comparing them difficult.
Supplements with the strongest evidence
Ashwagandha leads the pack with reliable positive results across multiple trials. A detailed review of seven studies showed it reduced anxiety scores by a lot and lowered stress-related cortisol levels. Higher doses (500-600 mg daily) worked better than lower amounts.
Lavender oil extract (Silexan) shows real promise. A four-arm randomized trial with 523 people found both 80mg and 160mg doses beat placebo, and the higher dose worked better than paroxetine, a prescription anxiety drug.
Kava's evidence looks solid too. Seven out of 13 studies showed it worked better than placebo. Two comparison studies found it matched prescription anxiety drugs like oxazepam and buspirone.
Saffron beat placebo in all three available studies. Passionflower proved as effective as oxazepam for treating generalized anxiety disorder, with fewer side effects on job performance.
Supplements with mixed or limited results
Many popular supplements lack consistent proof. Valerian root, despite its widespread use, failed multiple trials. A large study of 391 people found no difference between valerian and placebo after four weeks.
St. John's Wort results tell two different stories, with only half the studies showing benefits. The herb worked better when combined with valerian than alone.
Omega-3 supplements' reputation for mood improvement faces challenges. A detailed analysis of 39 studies found 23 showed no real benefits over placebo. Even 12 weeks of daily use failed to improve mood.
Vitamin evidence remains unclear. Small studies hint that vitamin D might help anxious people who lack it. L-theanine (550 mg/day) showed no advantage over placebo when people took it with antidepressants.
The science points to a few reliable supplements, while many popular choices lack solid proof. It's worth noting that supplement makers funded 85% of positive studies in part, which might affect results.
Are Anxiety Supplements Safe?
Image Source: Dietitians On Demand
Safety often takes a back seat in discussions about natural anxiety remedies. The rising popularity of anxiety supplements demands a closer look at their risks and benefits.
Short-term vs long-term use
The safety of most anxiety supplements changes between short-term and extended use. Many popular options seem safe for brief periods, but we lack data about long-term effects. To cite an instance, passion flower proves safe when used as directed for short periods. Valerian appears safe at recommended doses briefly, but due to missing long-term safety trials, you shouldn't use it beyond a few weeks without medical approval.
Even prominent supplements like ashwagandha only have safety data for about 3 months of use. Nobody knows the risks past this timeframe. This creates a vital concern since anxiety usually needs ongoing treatment rather than quick fixes.
Dr. Madrak states that "supplements aren't a 'cure'". This applies to their safety too—what seems harmless during brief use might cause problems over time.
Side effects to watch for
Anxiety supplements can cause side effects, even with proper use. Common mild reactions include:
- Digestive issues (stomach upset, loose stools, nausea)
- Drowsiness or sedation
- Headaches and dizziness
Beyond these minor issues, some supplements pose serious risks. Ashwagandha's popularity hasn't prevented its link to severe liver problems in several case reports. Some people developed acute liver injury after taking ashwagandha for one week to four months.
Thyroid changes pose another significant risk with certain supplements. Ashwagandha might alter thyroid hormone levels, and several cases show thyrotoxicosis in women who took the extract. People with thyroid conditions need extra caution.
The combination of anxiety supplements with other medications can be dangerous. St. John's wort mixed with SSRIs might trigger life-threatening serotonin syndrome, which causes mood changes, muscle stiffness, fever, and high blood pressure.
Who should consult a doctor first
You should talk to your healthcare provider before starting anxiety supplements. Pregnant women must avoid ashwagandha since reports link it to spontaneous abortions. Breastfeeding mothers need caution due to limited safety data.
People with autoimmune conditions like multiple sclerosis, lupus, or rheumatoid arthritis should stay away from supplements that might trigger immune system responses and worsen symptoms. Those with liver problems need extra care since many anxiety supplements affect liver function.
Prescription medication users need medical advice due to possible interactions. This applies to people taking thyroid medications, diabetes drugs, blood pressure medications, or sedatives. Simple supplements like magnesium can interfere with antibiotics and psychiatric medications.
Surgery patients should stop taking anxiety supplements at least two weeks before their procedure. Many supplements slow down the central nervous system and might interact with anesthesia.
The FDA's oversight of herbal supplements differs from prescription drugs, which affects quality control despite better regulations. This regulatory gap shows why "natural doesn't always mean safe" remains a significant point when choosing anxiety supplements.
How to Choose the Right Supplement
Image Source: Healthline
The U.S. supplement market is so big that finding the right anxiety supplements takes more than just believing what's written on the bottle. With over 100,000 supplement products out there, you need to think over quality, safety, and how well they work.
Reading labels and dosages
The supplement facts section tells you exactly what you're putting in your body. The serving size is your starting point - it's the baseline for all nutritional info listed below. You'll want to check how much of each active ingredient you're getting, measured in milligrams (mg), micrograms (mcg), or international units (IU). Compare these amounts with what research shows actually works.
The form of each ingredient matters a lot because your body absorbs some forms better than others. To cite an instance, your body takes in calcium citrate better than calcium carbonate. The "Other Ingredients" section shows you any fillers, binders, or things you might be allergic to.
Different anxiety supplements need different doses. To name just one example, see Ashwagandha - it works best at 250–500 mg daily if you take it for at least a month. Even natural supplements can cause problems if you take too much.
Looking for third-party testing
Supplements don't face FDA regulation like medicines do, so what's on the label might not match what's inside. You can feel safer by picking products that these respected organizations have checked:
- NSF International ("Certified for Sport")
- United States Pharmacopeia (USP)
- ConsumerLab.com
- Banned Substances Control Group (BSCG)
These certifications tell you the supplements have what they claim and aren't contaminated with dangerous stuff. It's also smart to check if your bottle's lot number matches the tested one.
Seeking trusted supplements with proper testing? Visit https://goldmanlaboratories.com/products/liposomal-vitamin-c-500mg-60-caps for products that prioritize quality and transparency.
Avoiding misleading marketing claims
Over the last several years, regulatory bodies have gotten tough on supplement brands that make claims they can't validate. The Advertising Standards Authority (ASA) called out six brands that claimed their products could "treat anxiety" - you can't say a food prevents, treats, or cures diseases.
Watch out for marketing buzzwords. Terms like "exclusive product," "ancient remedy," "miraculous results," "secret ingredient," or "scientific breakthrough" often mean the marketing is questionable. On top of that, it's fishy when products promise prescription-drug-like results or "risk-free" trials.
Note that health claims need solid scientific proof showing how a food substance connects to health benefits. Supplement makers can only say something might reduce risk - never that it treats or cures anything.
Before you buy, break down whether clinical trials back up the product's claims and if those studies used the same amounts that are in the bottle.
When Supplements Aren’t Enough
Natural remedies can help with anxiety, but some situations need a doctor's help. Knowing when supplements aren't enough can help you avoid suffering and get the right treatment.
Signs you need professional help
While natural supplements can offer relief, clinical anxiety needs a more detailed treatment plan. You should see a professional if your anxiety:
- Lasts more than two weeks even with supplements
- Affects your daily life, relationships, or work
- Creates physical symptoms like chest pain or breathing problems
- Includes panic attacks or obsessive thoughts
- Makes you avoid important activities or places
You need medical help if your anxiety symptoms get worse or start to change. Multiple supplements without any improvement usually means you need a doctor to check things out.
Combining supplements with therapy
The best approach uses supplements to support proven treatments rather than replace them. Cognitive behavioral therapy (CBT) remains the most effective anxiety treatment. This is a big deal as it means that CBT works better than just taking supplements.
Let your therapist know about any supplements you take. Some mental health experts blend nutritional approaches with therapeutic techniques. This creates individual-specific treatment plans that target both mental and physical factors.
Supplements can help therapy work better by easing physical anxiety symptoms. This lets patients participate more in their therapeutic work. Using both methods together usually works better than using either one alone.
Red flags to watch for
Stop taking supplements and call your healthcare provider right away if you notice:
- Sudden changes in personality or severe mood swings
- Thoughts about harming yourself or others
- Several days without sleep
- Pulling away from normal activities
- New or unusual physical symptoms
Watch out for depression showing up with anxiety since they often happen together. Using alcohol or non-prescribed drugs with supplements means you need professional help quickly.
Even if supplements help at first, never stop prescribed medications without your doctor's guidance because withdrawal can be dangerous. The best way to manage anxiety is to understand why it happens through proper diagnosis and treatment planning.
Tips for Using Anxiety Supplements Wisely
You need to take a smart approach to anxiety supplements to get the best results while staying safe. A healthcare provider should review your supplement plan before you start, especially when you have existing medications.
Start with one supplement at a time
Taking multiple supplements at once makes it impossible to know which ones help—or cause problems. Dr. Madrak shares this advice: "The quickest way is to start slow; maybe that means taking vitamin D and magnesium". This step-by-step method lets you see exactly how each supplement affects your body.
Track your symptoms
A daily journal of your anxiety levels, sleep quality, and side effects helps assess how well supplements work. Note that supplements don't create instant changes. Your documented experience gives healthcare providers valuable insights and helps you decide whether to continue, adjust doses, or stop taking them.
Avoid combining with alcohol or sedatives
Anxiety supplements mixed with alcohol or sedatives can lead to dangerous reactions. These combinations can create "synergistic as opposed to additive effects on brain circuits", which might cause:
- Severe drowsiness and poor coordination
- Dangerous breathing problems
- Higher risks of overdose or organ damage
The risks are serious when you mix ashwagandha with benzodiazepines, as this "may increase the effects of some sedatives and anti-anxiety drugs". You should never take valerian and passionflower with medications like diazepam.
As part of your wellness experience, think about adding high-quality supplements like liposomal vitamin C from https://goldmanlaboratories.com/products/liposomal-vitamin-c-500mg-60-caps.
Conclusion
Natural anxiety supplements can help people looking for alternative treatments, but their results vary a lot based on research. Without doubt, supplements like ashwagandha and lavender oil extract show good results in many clinical trials. Valerian root and omega-3 don't work as well, with mixed benefits at best. The best supplements work by calming your nervous system, lowering cortisol levels, or helping you sleep better.
Safety should be your top priority when picking supplements. While most anxiety supplements are safe to use short-term, we don't know much about their long-term effects. On top of that, these supplements might cause side effects or react with other medicines. This is especially true if you're pregnant, have an autoimmune condition, or take prescription drugs.
You need to read labels carefully and check for third-party testing to pick the right supplement. Don't fall for misleading marketing claims. The best way to start is with one supplement at a time. Keep track of your symptoms to review what works for you. This method helps you find the right option for your needs.
Remember that supplements work best alongside regular treatments when anxiety is severe. You should get professional help if your anxiety doesn't improve with supplements, affects your daily life, or leads to panic attacks. The best results often come from combining proven therapies like CBT with well-chosen supplements.
Natural remedies can be part of a complete anxiety management plan if used correctly with realistic expectations. Many people feel better using these options, but knowing their limits gives you a balanced viewpoint on where they fit among other anxiety treatments.
FAQs
Q1. Are anxiety supplements effective? While some anxiety supplements show promise, their effectiveness varies. Certain options like ashwagandha and lavender oil extract have demonstrated consistent positive results in clinical trials. However, the efficacy of many supplements remains mixed or limited. It's important to consult with a healthcare provider to determine if supplements are appropriate for your specific situation.
Q2. What are the potential risks of using anxiety supplements? Although many anxiety supplements are considered relatively safe for short-term use, long-term safety data is often lacking. Some supplements may cause side effects like digestive issues, drowsiness, or headaches. More serious risks include potential liver problems or interactions with medications. Always consult a healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking other medications.
Q3. How do I choose the right anxiety supplement? Selecting the right anxiety supplement involves carefully reading labels, verifying third-party testing, and avoiding products with misleading claims. Look for supplements with clearly stated dosages that match those used in clinical studies. Consider products certified by reputable organizations like NSF International or USP. Start with one supplement at a time and track your symptoms to evaluate its effectiveness for your specific needs.
Q4. Can anxiety supplements replace traditional treatments? Anxiety supplements should generally be viewed as complementary to, rather than replacements for, traditional treatments like therapy or medication. While some people find relief through supplements, they may not be sufficient for managing severe anxiety symptoms. If anxiety persists or interferes with daily functioning, it's crucial to seek professional help. The most effective approach often combines evidence-based therapies with carefully selected supplements under medical supervision.
Q5. What are some popular anxiety supplements with strong scientific evidence? Ashwagandha and lavender oil extract (Silexan) have shown promising results across multiple well-designed studies. Kava has also demonstrated effectiveness comparable to some prescription anxiolytics in certain trials. Passionflower and saffron supplements have shown significant anxiety reduction in limited studies. However, it's important to note that even these "stronger" options may not work for everyone, and their long-term safety profiles are still being studied.
