Best Supplements for Anxiety
Anxiety disorders affect over 40 million adults in the United States. While therapy and medication are first-line treatments, several supplements have demonstrated meaningful anxiolytic effects in clinical trials. These supplements work through various mechanisms including GABA modulation, cortisol reduction, and neurotransmitter balance. They are not replacements for professional treatment but can be valuable complementary tools.
Ashwagandha is the most well-studied natural anxiolytic supplement. It reduces cortisol by 11-32% and has shown significant anxiety reduction in multiple RCTs. KSM-66 extract has the strongest evidence base.
300mg KSM-66 twice daily reduced anxiety scores by 56% compared to 30% for placebo over 60 days (Chandrasekhar et al., 2012, Indian J Psych Med)
L-Theanine is an amino acid from green tea that promotes calm alertness by increasing alpha brain wave activity and boosting GABA, serotonin, and dopamine. It works within 30-60 minutes and pairs exceptionally well with caffeine.
200mg L-Theanine significantly reduced stress response and cortisol during a stressful task (Kimura et al., 2007, Biological Psychology)
Magnesium modulates the HPA axis and acts as a natural NMDA receptor antagonist and GABA agonist. Deficiency is strongly linked to anxiety, and supplementation has shown significant anxiolytic effects, especially in those with low magnesium status.
Systematic review of 18 studies found magnesium supplementation significantly reduced subjective anxiety (Boyle et al., 2017, Nutrients)
Omega-3 fatty acids (EPA in particular) have anti-inflammatory effects in the brain and support healthy neurotransmitter function. A meta-analysis found significant anxiolytic effects at doses of 2g+ EPA per day.
Meta-analysis of 19 RCTs found omega-3 supplementation significantly reduced anxiety symptoms, with larger effects at higher doses (Su et al., 2018, JAMA Network Open)
Rhodiola helps the body adapt to stress and has shown benefits for generalized anxiety disorder. It modulates cortisol and supports balanced neurotransmitter function.
340mg Rhodiola daily for 10 weeks significantly improved generalized anxiety symptoms (Bystritsky et al., 2008, J Altern Complement Med)
Passionflower (Passiflora incarnata) has been used traditionally for anxiety and insomnia. It increases GABA levels in the brain. One study found it comparable to oxazepam (a benzodiazepine) for generalized anxiety.
Passionflower extract was as effective as oxazepam for GAD with fewer side effects (Akhondzadeh et al., 2001, J Clin Pharm Ther)
Expert Tips
Supplements work best as part of a comprehensive approach including therapy, exercise, and stress management
Start with one supplement and give it 4-8 weeks before evaluating effectiveness
Keep a symptom journal to objectively track changes
Inform your doctor about all supplements, especially if taking psychiatric medications
Regular exercise is one of the most effective natural anxiolytics — aim for 150+ minutes per week
What to Avoid
Kava — while effective for anxiety, it has been linked to rare but serious liver damage
High-dose CBD products with unverified quality and inconsistent dosing
Any supplement claiming to 'cure' anxiety — supplements are supportive tools, not cures
Combining multiple GABAergic supplements without guidance (risk of excessive sedation)