Best Anxiety Supplements To Heal An Anxiety Disorder

How Can Supplements Help with Anxiety?

The development of anxiety depends on brain chemical factors as well as genetic and environmental elements. Diet combined with exercise as well as therapy serve as fundamental components for anxiety management but supplements help by fixing nutritional deficiencies and modifying brain chemical activities and decreasing inflammatory responses.

 

Key Ways Supplements May Reduce Anxiety:

1. 1. Balancing Neurotransmitters – Some supplements, like GABA¹, L-theanine², and magnesium³, help regulate serotonin, dopamine, and gamma-aminobutyric acid (GABA), which influence mood and relaxation.
   2. Reducing Stress Hormones – Adaptogenic herbs such as ashwagandha⁴ and holy basil⁵ may lower cortisol, the body’s primary stress hormone.

1. Supporting Brain Function – Essential fatty acids, like those in fish oil and omega-3 supplements⁶, contribute to brain health and neuroplasticity.
2. Correcting Deficiencies – Nutrients like vitamin D⁷, B-complex vitamins, and magnesium⁸ are often lacking in individuals with chronic anxiety, and supplementation may help restore balance.
3. Promoting Relaxation and Sleep – Herbs such as valerian root⁹ and chamomile¹⁰ have natural sedative effects, aiding in calmness and better sleep.

However, supplements are not a replacement for professional treatment. They should be used alongside a healthy lifestyle and medical guidance for optimal results.

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What to Know Before You Hit the Shelves

All supplements differ in terms of their characteristics. Quality of supplements alongside dosage strength and bioavailability together with potential drug combinations influence how well they work. Several important aspects need evaluation prior to purchasing an anxiety supplement.

1. Choose High-Quality, Third-Party Tested Brands

• Check for certifications issued by organizations USP, NSF and ConsumerLab that validate both purity and potency of your supplements.
• Supplement users should stay away from products containing additional fillers along with additives or artificial components.

2. Understand Bioavailability

• Some nutrients are better absorbed in certain forms. For example:
  • The body absorbs magnesium glycinate better than it does magnesium oxide.¹¹
  • Supplemental omega-3 obtained from fish oil exhibits better bioavailability than the plant-derived omega-3 (ALA).¹²

3. Check for Drug Interactions

• Using Kava and valerian root combined with St. John’s Wort means the compounds might interfere with antidepressants as well as blood thinners and sedatives in the body.¹³
• The absorption of several medications gets influenced by both vitamin D levels and calcium content in the body.¹⁴

4. Consider Your Diet and Lifestyle

• The diet of vegans together with vegetarians can create deficiencies in vitamin B12 as well as omega-3s and vitamin D so supplements might be necessary.¹⁵
• Following paleo and ketogenic diets leads to higher magnesium and electrolyte requirements in the body.¹⁶

5. Start with the Right Dosage

• More isn’t always better. High doses of supplements like vitamin D and magnesium as well as kava might cause negative effects or toxic reactions in the organism.

6. Monitor for Side Effects

• All types of supplements including natural ones have the potential to trigger adverse reactions in people. Begin with low supplement doses to identify possible digestive problems and drowsiness coupled with allergic manifestations.

Pursuing high-quality supplements that support their research basis provides better effectiveness and protective benefits in managing anxiety.

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Supplements for Anxiety

Some tested natural substances work to decrease stress levels but they do not substitute a comprehensive mental health strategy. We will analyze fundamental anxiety supplements beginning with Bio Strath and GABA in the section below.

Bio Strath

What It Is:

Bio Strath represents a herbal yeast supplement obtained by treating Saccharomyces cerevisiae together with different medicinal plants. This supplement contains B vitamins together with amino acids and trace minerals because of which it has gained popularity as a cognitive aid and stress relief product.

Dosage:

Committing to 2 tablespoons 3 times a day before meals for one months time, should help lessen your stress and anxiety levels.

Health Benefits:

• Supports Brain Function: The B vitamins and amino acids in Bio Strath contribute to neurotransmitter production, which may improve mental clarity and stress resilience.¹⁷
• Boosts Energy and Immunity: Rich in essential nutrients, Bio Strath helps support energy metabolism and strengthens the immune system.¹⁷
• May Reduce Anxiety Symptoms: Research points to B-vitamin supplements being able to enhance symptoms associated with stress yet human trials for anxiety treatment remain sparse.¹⁸

Food Sources:

The proprietary nature of Bio Strath indicates that you cannot get its components through natural food sources. Several nutrients found in Bio Strath exist within these food sources.

• B Vitamins – Whole grains, eggs, dairy, leafy greens, and legumes.
• Amino Acids – Lean meats, fish, nuts, seeds, and soy products.

Can It Help With Other Conditions?

• Cognitive Support: The scientific literature suggests B vitamins together with amino acids provide help for memory retention and concentration abilities.¹⁷
• Chronic Fatigue & Immunity: Bio Strath stands out in the market because of its nutrient content which promotes energy boost and strengthens immunity.¹⁷

Deficiency Risks in Certain Diets:

• Vegan & Vegetarian Diets – May lack vitamin B12, a key component of Bio Strath.

Drug and Supplement Interactions:

• Bio Strath may interact with blood-thinning medications due to its vitamin content.

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GABA

What It Is:

GABA functions as an inhibitory neurotransmitter which controls nerve system calming processes. Studies prove that deficient GABA levels produce more anxiety and stress while damaging sleep quality.

Dosage:

Dr. Wong from the Global Neuroscience Initiative Foundation supports GABA as one of the most beneficial natural anxiety supplements around. It has a similar calming effect to Xanax and Valium. GABA is a neurotransmitter and nonessential amino acid that works by preventing neurons from over-firing in the brain. While it is produced naturally in the body, it is very often deficient in those with chronic anxiety. So try supplementing with 500 mg daily.

Health Benefits:

• May Reduce Anxiety Symptoms: Scientists have proven that consuming GABA through the mouth produces two benefits: it reduces anxiety and calms the body. GABA intake exhibited greater production of alpha brain waves together with reduced beta wave measures in brain scans according to Abdou et al.’s scientific research which demonstrated relaxation and anxiety reduction effects. Studies demonstrated that supplementing with GABA leads to enhanced bodily immune responses in stressful situations.¹⁹
• Not Effective for Sleep: The research by Keck et al. (2020) indicated that GABA consumption produced similar sleep quality results as placebo treatment without any notable differences.²⁰
• May Reduce Psychological and Physical Fatigue: Research studies indicate that consuming GABA-rich beverages returns better psychological condition alongside improved performer results during stressful situations.²¹

Food Sources:

GABA occurs naturally in some foods, including:

• Fermented Foods – Kimchi, miso, and tempeh.
• Green Tea – Contains L-theanine, which increases GABA levels.
• Whole Grains & Nuts – Brown rice, almonds, and walnuts.

Can It Help With Other Conditions?

• High Blood Pressure: Some studies suggest GABA can help reduce hypertension.²²
• Stress-Related Immunity: GABA may enhance immune function in stressful situations.²³
• Fatigue: GABA supplementation has been linked to reduced psychological and physical fatigue.¹⁹

Deficiency Risks in Certain Diets:

Low-carb diets may impact GABA levels if they reduce intake of whole grains and fermented foods.

Drug and Supplement Interactions:

• Benzodiazepines (e.g., Xanax, Valium): Combining GABA with these medications may increase sedation.²⁴
• Other Sleep Aids (e.g., melatonin, valerian root): Can have an additive effect, causing excessive drowsiness.²⁵

Risks and Side Effects:

• Limited Bioavailability: The effectiveness of GABA supplements is debated, as GABA may not cross the blood-brain barrier efficiently.²⁶
• Drowsiness and Fatigue: Some users report excessive sleepiness, especially when combined with other calming supplements.²⁷
• Potential Gastrointestinal Discomfort: Mild digestive issues have been reported in some individuals taking GABA supplements.²⁷

While GABA may offer some benefits for anxiety, the evidence for its effectiveness in sleep improvement is weak. More research is needed to determine its full impact.

St John’s Wort

What It Is

Traditional use of St John’s Wort (Hypericum perforatum) exists for treating mood disorders. Hyperforin and hypericin actively impact serotonin and dopamine along with norepinephrine in the brain.

Health Benefits

• May Reduce Mild to Moderate Depression: Multiple studies that involved human participants proved St John’s Wort delivers results equivalent to SSRIs in treating mild to moderate depressive symptoms.²⁸
• Potential Anxiety Relief: The inconsistent research demonstrates positive effects of this intervention on anxious behavior.²⁹
• Supports Nerve Health: May have neuroprotective properties beneficial for nerve pain.³⁰

Food Sources

St John’s Wort is not a dietary nutrient and is primarily consumed as:

• Capsules & Tablets: Standardized extract supplements.
• Tea: Dried herb infusion.
• Tinctures & Oils: Liquid extracts for oral or topical use.

Can It Help With Other Conditions?

• PMS & Menopausal Symptoms: Some evidence suggests it may reduce mood swings and irritability.³¹
• Wound Healing: Traditionally used topically for minor burns and wounds.³²

Deficiency Risks in Certain Diets

Not applicable, as it is not a required nutrient.

Drug and Supplement Interactions

• SSRIs & Antidepressants: May cause serotonin syndrome if combined with prescription antidepressants.³³
• Oral Contraceptives: Can reduce the effectiveness of birth control pills.³⁴
• Blood Thinners & Immunosuppressants: St John’s Wort may interfere with medications like warfarin and cyclosporine.³⁵
• Sedatives & Anxiolytics: May enhance the sedative effects of benzodiazepines and other anti-anxiety medications.³⁶

Kava

Due to the risk of severe liver damage, many health organizations recommend avoiding kava altogether or using it only under medical supervision.

What It Is

People in the South Pacific community have consumed Kava (Piper methysticum) as a plant medicine to bring about peaceful states. The brain’s GABA receptors become activated after kavalactones engage with them to produce relaxing effects. The anxiety-alleviating qualities that kava demonstrates have been associated with substantial liver injuries according to multiple research findings.³⁷, leading to regulatory warnings and bans in several countries.

Serious Concerns: Liver Damage Risk

Various scientific studies have established kava’s connection to liver damage which results in hepatitis and leads to liver failure as well as occasional deaths. The sale restrictions for kava have been implemented by Germany along with Canada and the United Kingdom due to concerns about liver toxicity. Experts have various theories regarding the liver effects of kava since they cannot determine the exact connection. Theories propose that kava could disrupt liver function or prevent the liver from breaking down medications.

Food Sources

Kava is not found in common foods and is consumed in:

• Traditional Beverage: Made by grinding kava root and mixing it with water.
• Tea: Brewed from kava root powder.
• Capsules & Extracts: Standardized kavalactone supplements.

Deficiency Risks in Certain Diets

Not applicable, as kava is not an essential nutrient.

Drug and Supplement Interactions

• Liver Toxicity Risk: One of the most well-documented dangers of kava is its potential to cause liver damage. Long-term or high-dose use has been associated with liver inflammation, cirrhosis, and failure.
• Sedatives & Alcohol: Combining kava with alcohol or sedatives increases drowsiness and could amplify liver damage.
• Antidepressants & Anti-Anxiety Medications: Kava may interact with SSRIs, benzodiazepines, and MAOIs, enhancing their effects and increasing sedation risks.

Valerian Root

What It Is

Users have long relied on Valerian root as an herbal treatment to obtain sedative and calming properties. Valerenic acid serves as one of several active compounds which affect GABA receptors in the brain thus leading to reduced anxiety and better sleep quality. Although studies exist on Valerian root’s effectiveness they are not sufficiently comprehensive.³⁸, and results have been mixed.

Dosage:

You could also talk with a homeopathic doctor about its use over the years and whether it is a good option for you.

The recommended dosage can be found on the back of the pill or tincture bottle and should be followed accordingly. Overuse can cause sedating side effects, so use it according to the recommendations or under the guidance of a medical practitioner.

Health Benefits

• Anxiety Reduction: Scientists have indicated that valerian can regulate GABA activity which might decrease anxiety symptoms according to their findings but research results vary.³⁹
• Improves Sleep Quality: Many people use Valerian as a sleep aid to treat their insomnia and reduce their time needed to fall asleep.⁴⁰
• May Ease Menopausal Symptoms: Research suggests valerian delivers benefit against hot flashes and mood swings experienced by women going through menopause.⁴¹

Food Sources

Valerian root is not found in food and is typically consumed as:

• Capsules or Tablets – Standardized valerian root extract.
• Tea – Dried valerian root brewed in hot water.
• Liquid Tinctures – Alcohol-based extracts for fast absorption.

Can It Help With Other Conditions?

• Muscle Relaxation: Valerian demonstrates modest muscle-relaxing functions that might assist in managing patients with restless leg syndrome (RLS).⁴²
• Stress-Related Digestive Issues: People use valerian because it possesses calming properties to treat stress-related cases of irritable bowel syndrome (IBS).

Deficiency Risks in Certain Diets

Not applicable, as valerian root is not an essential nutrient.

Drug and Supplement Interactions

• Sedatives & Alcohol: Combining valerian with benzodiazepines, barbiturates, or alcohol can cause excessive drowsiness.⁴³
• Other Sleep Aids (e.g., melatonin, antihistamines): May enhance sedative effects, leading to daytime grogginess or dizziness.⁴³
• Antidepressants (SSRIs & MAOIs): Potential for increased CNS depression, though more research is needed.⁴³

Fish Oil / Omega-3 Fatty Acids

What It Is

Fish oil presents EPA and DHA along with other omega-3 fatty acids which make it an abundant source for these vital nutrients. Brain function and cardiovascular health together with inflammation reduction benefit from the consumption of these essential fatty acids in fish oil. Anxiety symptom reduction together with mood regulation appears to be effects of omega-3 consumption.

Health Benefits

• Supports Brain Function & Mood Regulation: Research shows that the neurotransmitter regulating brain chemicals specifically require EPA and DHA to achieve better balance which results in reduced anxiety.⁶
• Reduces Inflammation: Omega-3s have strong anti-inflammatory effects, which may help mitigate chronic stress and neuroinflammation linked to anxiety disorders.⁴⁴
• May Improve Sleep Quality: Several studies show that omega-3 supplements help maintain normal melatonin levels which promotes sound rest.⁴⁵

Food Sources

Fish oil is naturally found in:

• Fatty Fish: Salmon, mackerel, sardines, tuna, and anchovies.
• Cod Liver Oil: A concentrated source of omega-3s, plus vitamins A and D.
• Algal Oil (Vegan Alternative): Derived from algae, providing DHA and EPA.

Can It Help With Other Conditions?

• Cardiovascular Health: Omega-3s help lower triglycerides, blood pressure, and inflammation, reducing heart disease risk.⁴⁶
• Joint Health: The anti-inflammatory properties might help lower the symptoms of rheumatoid arthritis.⁴⁷
• Cognitive Function & Neuroprotection: Linked to a reduced risk of Alzheimer’s and cognitive decline.⁴⁸

Deficiency Risks in Certain Diets

• Vegetarian & Vegan Diets: Omega-3 intake can be low due to the absence of fatty fish; algal oil is a suitable alternative.
• Low-Fat Diets: Can limit essential fat intake, impacting brain function.

Drug and Supplement Interactions

• Blood Thinners (Warfarin, Aspirin): Fish oil may increase bleeding risk when combined with anticoagulants.⁴⁹
• Blood Pressure Medications: Omega-3s can enhance blood pressure-lowering effects, requiring monitoring.⁵⁰

Passionflower

What It Is:

Traditional use of the herb Passionflower treats patients who suffer from anxiety-related symptoms and insomnia and nervous tension. Parnassia offers medical opinion on the way it raises GABA amounts that ease nervous system activity. Research investigators currently suggest that passionflower demonstrates potential as an anxiety treatment but additional extensive trials need confirmation. ⁵¹

passion-flower a calming herb that is used beneficially in those with generalized anxiety disorder and major depression as a complement to their current treatment. It increases GABA levels in the brain, inducing a state of non-sedating relaxation. The University of Maryland Medical Center notes that passion-flower is much milder than Kava or Valerian, so if those two prove to be too much for you, try this one instead. Passion-flower can be found at natural food stores as a tincture, tea, or extract.

Health Benefits:

• May Reduce Anxiety: Numerous studies demonstrate that passionflower treatment produces comparable effects on GAD symptoms as prescribed low-dose benzodiazepines.⁵²
• Potential Sleep Aid: Some clinical trials suggest that Passionflower might improve sleep quality but further research has to be performed.⁵²
• Mild Antioxidant Effects: Passionflower contains antioxidant flavonoids but does not have these compounds uniquely compared to other botanical sources.⁵³

Food Sources:

Passionflower is not commonly found in foods but is available in:

• Herbal Teas
• Capsules & Liquid Extracts
• Tinctures

Drug and Supplement Interactions:

• Sedatives: May enhance drowsiness when combined with benzodiazepines or antihistamines.⁵⁴
• Antidepressants: Theoretical risk of serotonin interaction.⁵⁴
• Blood Thinners: Some compounds may have mild blood-thinning effects.⁵⁴

More studies are needed to fully confirm passionflower’s effectiveness for anxiety and sleep disorders.

Magnesium

What It Is

As a vital mineral substance magnesium helps conduct more than 300 essential body functions which include nerve health and muscle relaxation along with stress modulation. The neurotransmitter balance depends on magnesium which functions as an essential element for managing anxiety symptoms.

Health Benefits

• Reduces Anxiety & Stress: The stress response system and GABA activity get support from magnesium while the HPA axis remains regulated by this mineral for achieving relaxation.⁵⁵
• Improves Sleep: A deficiency of magnesium leads to sleep problems as well as insomnia.⁵⁶
• Supports Brain Function: Neuroinflammation prevention occurs through consumption of this substance which is linked to mood disorder treatment.⁵⁷

Food Sources

• Leafy Greens – Spinach, kale, Swiss chard
• Nuts & Seeds – Almonds, pumpkin seeds, cashews
• Whole Grains – Brown rice, quinoa, oats
• Legumes – Black beans, chickpeas, lentils
• Dark Chocolate

Deficiency Risks in Certain Diets

• Processed-Food Diets: Highly processed foods are often low in magnesium.
• High-Calcium Diets: Excessive calcium intake may interfere with magnesium absorption.
• Alcohol-Heavy Diets: Chronic alcohol consumption increases magnesium loss.

Drug and Supplement Interactions

• Calcium & Vitamin D: Intake of elevated calcium or vitamin D levels in the body reduces the ability to absorb magnesium.⁵⁸
• Diuretics (e.g., Hydrochlorothiazide): These medications can deplete magnesium levels.⁵⁹
• Antibiotics (e.g., Tetracyclines): The timing of magnesium supplements matters since the substance can potentially affect how antibiotics dissolve in the body.⁶⁰

Risks and Side Effects

• Diarrhea & Digestive Issues: High doses o⁶¹f magnesium (especially from supplements like magnesium citrate) can cause diarrhea, cramping, and nausea.
• Low Blood Pressure: Magnesium has a natural blood pressure-lowering effect, which may be risky for individuals on hypertension medication.⁶⁰
• Heart Arrhythmias: Extremely high magnesium levels can cause irregular heartbeats and cardiac arrest, though this is rare and usually occurs with excessive supplementation.⁶²

Melatonin

What It Is

Melatonin serves as a hormone which the pineal gland produces based on the presence of darkness. The gland produces it as a hormone to control the sleep-wake cycle which people commonly take to enhance their sleep quality.

Health Benefits

• Regulates Sleep Patterns – Helps with insomnia, shift work disorder, and jet lag.⁶³
• May Reduce Anxiety Before Procedures – Studies suggest melatonin can lower preoperative anxiety.⁶⁴
• Potential Antioxidant Effects – Melatonin has shown neuroprotective properties in some studies.⁶⁵

Food Sources

Melatonin is found in small amounts in:

• Tart cherries
• Bananas
• Oats
• Nuts (especially walnuts and almonds)

Can It Help With Other Conditions?

• Jet Lag & Shift Work Disorder – Effective for realigning circadian rhythms.⁶⁶
• Migraine Prevention – Some studies suggest melatonin may reduce migraine frequency.⁶⁷
• Neurodegenerative Diseases – Studies indicate that melatonin provides defensive properties against Alzheimer’s and Parkinson’s disease.⁶⁸

Deficiency Risks in Certain Diets

• Low in processed food-heavy diets – Diets lacking whole foods may not provide enough melatonin precursors like tryptophan.

Drug and Supplement Interactions

• Sedatives & Sleep Aids – Excessive drowsiness becomes a potential side effect if benzodiazepines or valerian root are used along with oxazepam.⁶⁹
• Blood Thinners (e.g., Warfarin) – May increase the risk of bleeding.⁶⁹
• Diabetes Medications – Could affect blood sugar control.⁶⁹

Risks and Side Effects

• Daytime Drowsiness – Some individuals experience grogginess the next day.
• Hormonal Effects – May disrupt hormone levels in children and adolescents.
• Possible Mood Changes – In rare cases, melatonin has been linked to irritability or depression.

Chamomile

What It Is

The flowering herb chamomile belongs to the Asteraceae family and people use it in tea products and supplements due to its relaxation-promoting effects. ZeaStop includes two significant compounds called apigenin that link with GABA receptors in the brain to create soothing effects and fight anxiety symptoms.

Health Benefits

• Reduces Anxiety & Stress – When taken regularly chamomile shows mild sedative properties that treat the symptoms of generalized anxiety disorder (GAD).⁷⁰
• Promotes Sleep – The compound apigenin activates benzodiazepine receptors which results in improved sleep quality.⁷¹
• Aids Digestion – Helps with bloating, indigestion, and irritable bowel syndrome (IBS).⁷²
• Anti-Inflammatory & Antioxidant Properties – Contains flavonoids that reduce oxidative stress.⁷²

Food Sources

• Chamomile Tea – The most common and widely consumed form.
• Chamomile Extracts & Tinctures – Found in liquid or capsule form.
• Chamomile Essential Oil – Used in aromatherapy.

Can It Help With Other Conditions?

• Digestive Disorders – May help soothe stomach discomfort and symptoms of IBS.⁷²
• Menstrual Cramps – Some studies suggest chamomile can reduce period pain.⁷³
• Skin Conditions – Anti-inflammatory properties make it useful in treating eczema and skin irritation.⁷⁴

Deficiency Risks in Certain Diets

• Chamomile is not an essential nutrient, so deficiencies are not a concern. However, individuals who consume excessive caffeine may not experience its full calming effects.

Drug and Supplement Interactions

• Blood Thinners (e.g., Warfarin, Aspirin) – May increase the risk of bleeding.⁷⁵
• Sedatives (e.g., Benzodiazepines, Barbiturates) – Can amplify drowsiness.⁷⁵
• Antidiabetic Drugs – May lower blood sugar too much when combined with medications.⁷⁵

Risks and Side Effects

• Allergic Reactions – People allergic to ragweed, daisies, marigolds, or chrysanthemums may experience cross-reactivity.
• Drowsiness & Dizziness – Can be sedative at high doses.
• Pregnancy Concerns – Some research suggests chamomile may increase the risk of miscarriage, so pregnant women should consult a doctor before use.⁷⁶

Ashwagandha

What It Is

Withania somnifera or ashwagandha serves as an adaptogenic herb through Ayurvedic medicine for managing body stress. Active substances known as withanolides inside Ashwagandha demonstrate anti-inflammatory properties and protect the nervous system in addition to showing anxiolytic characteristics.

Many people I work with through the end the anxiety program report a very calming effect, as well as a slight lift to their moods when they normally feel like they’re dragging themselves on most days. I recommend around 500 mg per day for Ashwaghanda. Time to give your adrenals a re-charge!

Health Benefits

• Reduces Anxiety & Stress – An intake of Ashwagandha enables the body to manage cortisol levels thus potentially easing symptoms of anxiety conditions.⁷⁷
• Improves Sleep – Studies suggest it may help individuals with insomnia by promoting relaxation.⁷⁸
• Enhances Cognitive Function – May support memory, focus, and overall brain health.⁷⁹
• Supports Physical Performance – Some evidence suggests it improves endurance, muscle recovery, and strength.⁷⁹
• May Lower Blood Sugar & Cholesterol – Some human trials show benefits for metabolic health.⁸⁰

Food Sources

Ashwagandha is not found in common foods but is available as:

• Capsules & Tablets – Standardized extracts for convenient dosing.
• Powder – Often mixed into smoothies, teas, or warm milk.
• Tinctures – Liquid extracts for faster absorption.

Can It Help With Other Conditions?

• Thyroid Health – Some studies indicate it may help regulate thyroid hormone levels.⁸¹
• Inflammatory Conditions – Has been investigated for reducing inflammation in conditions like arthritis.⁸²
• Male Fertility & Testosterone – Research suggests it may enhance sperm quality and boost testosterone levels.⁸³

Deficiency Risks in Certain Diets

• Not an essential nutrient, so deficiencies are not a concern. However, individuals on a Western diet low in adaptogenic herbs may miss out on its potential stress-relief benefits.

Drug and Supplement Interactions

• Thyroid Medications – May increase thyroid hormone levels, requiring dosage adjustments.⁸⁴
• Blood Sugar-Lowering Drugs – Can enhance the effects of insulin or diabetes medications.⁸⁴
• Sedatives (e.g., Benzodiazepines, Barbiturates, Alcohol) – May amplify drowsiness.⁸⁴
• Immunosuppressants – Could counteract medications used to suppress the immune system.⁸⁴

Risks and Side Effects

• Gastrointestinal Issues – May cause nausea, diarrhea, or stomach upset in some individuals.⁸⁴
• Drowsiness & Dizziness – Can have a sedative effect, particularly in high doses.
• Autoimmune Conditions – Might stimulate the immune system, worsening conditions like lupus, rheumatoid arthritis, or multiple sclerosis.⁸⁴
• Pregnancy Concerns – Some research suggests it may cause miscarriage, so it is not recommended during pregnancy.⁸⁴

Vitamin D

What It Is

People need vitamin D for healthy bones along with immune system wellness and emotional stability because it belongs to the class of fat-soluble vitamins. Sparring with sunlight enables the body to synthesize this vitamin which sets it apart from others. There are two main forms:

• Vitamin D2 (Ergocalciferol) – Found in plant-based sources.
• Vitamin D3 (Cholecalciferol) – Found in animal-based sources and is more effective at raising blood levels.

Health Benefits

• Mood Regulation & Anxiety Reduction – People with insufficient vitamin D face higher possibilities of developing both depression and anxiety. The combination of supplementation shows potential to both enhance mood symptoms and lessen stress markers. ⁷
• Supports Bone Health – Calcium absorption requires this substance while osteoporosis prevention depends on it.⁸⁵
• Boosts Immune Function – The immune system and inflammation function better with its presence.⁸⁶
• May Improve Sleep – Some studies suggest adequate levels contribute to better sleep quality.⁸⁷

Food Sources

• Fatty Fish – Salmon, mackerel, sardines.
• Egg Yolks – One of the few non-fish sources.
• Fortified Foods – Milk, orange juice, and cereals.
• Mushrooms – The only significant plant-based source (when exposed to UV light).

Deficiency Risks in Certain Diets

• Vegan & Vegetarian Diets – The majority of vitamin D sources originate from animal sources therefore deficiency cases are typical. Most people need fortified foods and supplements as part of their diets.
• People with Limited Sun Exposure – People living in cold northern regions under full body protective clothing and those who stay inside most of the time should take vitamin supplements.
• Darker Skin Tones – The dark pigments present in melanin decrease the skin’s capability of transforming solar light into vitamin D.

Drug and Supplement Interactions

• Calcium & Magnesium – This compound combines with other minerals yet excessive intake has a detrimental impact on mineral balance.⁸⁸
• Steroids (e.g., Prednisone) – Can reduce vitamin D absorption.⁸⁸
• Weight Loss Drugs (e.g., Orlistat) – May interfere with fat absorption, leading to deficiencies.⁸⁸
• Blood Pressure Medications (e.g., Thiazide Diuretics) – Can increase the risk of high calcium levels (hypercalcemia) when taken with vitamin D.⁸⁸

Risks and Side Effects

• Vitamin D Toxicity (Hypervitaminosis D) – Excess supplementation can lead to dangerously high calcium levels, causing nausea, kidney damage, and confusion.⁸⁹
• Kidney Stones – High doses may increase calcium buildup in the kidneys.⁹⁰
• Nausea & Weakness – Overuse can result in fatigue, vomiting, and digestive issues.

Vitamin B Complex

What It Is

Energy metabolism combined with brain function and stress control remains essential for the eight B vitamins which make up the Vitamin B Complex system. These include:

• B1 (Thiamine) – Supports nerve function and metabolism.⁹¹
• B2 (Riboflavin) – Helps with energy production and antioxidant functions.⁹²
• B3 (Niacin) – Supports brain health and cholesterol regulation.⁹³
• B5 (Pantothenic Acid) – Helps produce stress-related hormones.⁹⁴
• B6 (Pyridoxine) – Vital for neurotransmitter production, including serotonin and dopamine.⁹⁵
• B7 (Biotin) – Supports metabolism and skin health.⁹⁶
• B9 (Folate/Folic Acid) – Essential for brain function and DNA synthesis.⁹⁷
• B12 (Cobalamin) – Critical for nerve health, red blood cell production, and cognitive function.⁹⁸

Health Benefits

• Supports Nervous System Function – Helps regulate neurotransmitters that affect mood and anxiety.
• Reduces Stress & Anxiety – B6, B9, and B12 play key roles in serotonin and dopamine production.
• Boosts Energy Levels – Converts food into energy, reducing fatigue.
• Enhances Cognitive Function – Deficiencies are linked to memory issues and brain fog.
• Supports Heart Health – Helps regulate homocysteine levels, which can impact cardiovascular health.

Food Sources

• Animal Products – Meat, eggs, dairy (especially rich in B12).
• Whole Grains – Brown rice, oats, whole wheat.
• Leafy Greens – Spinach, kale, broccoli (rich in folate).
• Legumes – Lentils, chickpeas, black beans.
• Nuts & Seeds – Almonds, sunflower seeds.
• Fortified Foods – Breakfast cereals, plant-based milks (often fortified with B12).

Deficiency Risks in Certain Diets

• Vegan & Vegetarian Diets – High risk of B12 deficiency since it’s primarily found in animal products. Supplementation is often necessary.
• High-Alcohol Consumption – Can deplete B vitamin levels, especially B1 (thiamine).
• Pregnancy & Breastfeeding – Increased demand for folate (B9) to prevent birth defects.
• Elderly Individuals – Reduced stomach acid can lead to poor B12 absorption.

Drug and Supplement Interactions

• Metformin (Diabetes Medication) – Can reduce B12 absorption.⁹⁹
• Proton Pump Inhibitors (e.g., Omeprazole, Lansoprazole) – Reduce stomach acid, impairing B12 absorption.⁹⁹
• Oral Contraceptives – May lower B6 and B12 levels over time.⁹⁹
• Antidepressants & Anti-Anxiety Medications – B vitamins can enhance the effectiveness of some medications.⁹⁹

Risks and Side Effects

• Nerve Damage (From Excess B6) – Long-term high doses of B6 can cause neurological issues.¹⁰⁰
• Gastrointestinal Issues – Nausea, diarrhea, and stomach cramps may occur with high doses.
• Skin Reactions – Excess niacin (B3) can cause flushing and itching.¹⁰¹

L-Theanine

What It Is

L-Theanine serves as an amino acid compound which naturally occurs most abundantly in tea leaves of green and black tea varieties. The compound has a calming effect on brain function while avoiding drowsiness as a side effect. This compound elevates the brain’s neurotransmitters GABA, serotonin as well as dopamine while maintaining stress regulation.

Health Benefits

• Promotes Relaxation Without Sedation – The state of alpha brain waves emerges which produces mental calmness alongside alertness.¹⁰²
• Reduces Stress & Anxiety – Studies show L-Theanine can lower cortisol levels and improve resilience to stress.¹⁰³
• Improves Sleep Quality – Relaxation function improves through sleep promotion mechanisms which magnesium and melatonin compounds enhance.¹⁰³
• Enhances Cognitive Function –Together with caffeine use, L-Theanine helps people maintain focus and attention.¹⁰³
• Supports Heart Health – Stress can benefit from this substance to reduce blood pressure.¹⁰³

Food Sources

• Green Tea – The richest natural source of L-Theanine.
• Black Tea – Contains moderate amounts of L-Theanine.
• Certain Mushrooms – Some edible mushrooms contain small amounts.

Deficiency Risks in Certain Diets

• Caffeine-Free Diets – Since tea is the primary source, those avoiding caffeine may not get enough L-Theanine.
• Diets Without Tea or Mushrooms – Those who do not consume tea or mushrooms may have lower L-Theanine intake.

Drug and Supplement Interactions

• Caffeine – Works synergistically with caffeine to improve focus and mental clarity.
• Blood Pressure Medications – May enhance the effects of antihypertensive drugs, potentially lowering blood pressure too much.
• Sedatives & Anti-Anxiety Medications – Can have an additive effect, increasing drowsiness.

Risks and Side Effects

• Low Blood Pressure – May cause a drop in blood pressure, particularly in those already taking blood pressure medications.¹⁰⁴
• Drowsiness – In rare cases, high doses may cause excessive relaxation or mild sedation.¹⁰⁴
• Digestive Issues – Some people report nausea or upset stomach when taking L-Theanine supplements.¹⁰⁴

Lavender

What It Is

The flowering plant Lavandula angustifolia brings relaxing and comforting characteristics to its users. People have employed Lavender through traditional medicine and aromatherapy for extended periods to achieve stress relief as well as combat anxiety and promote peacefulness. People can find lavender supplements in four main formats such as essential oils together with capsules and teas and extracts.

Health Benefits

• Reduces Anxiety and Stress –Research shows that lavender oil when used externally and oral supplements can help decrease symptoms of generalized anxiety disorder (GAD) plus stress-related conditions.¹⁰⁵
• Improves Sleep Quality – The sedative components in lavender offer mild sleep-support that deals with insomnia and sleep distribution issues.((¹⁰⁵))
• Enhances Mood – The research shows lavender might decrease the symptoms of mild depression.¹⁰⁶
• May Reduce Headaches –Over time experts have evaluated the effects of lavender oil aromatherapy on tension headaches and migraines.¹⁰⁷

Food Sources

Lavender is not commonly consumed as food but can be found in:

• Herbal Teas – Often blended with chamomile or peppermint for relaxation.
• Edible Lavender Flowers – Used in culinary applications such as desserts and infused syrups.

Deficiency Risks in Certain Diets

Lavender is not an essential nutrient, so deficiencies are not a concern. However, individuals following restrictive diets may miss out on its potential calming effects if they avoid herbal teas or supplements.

Drug and Supplement Interactions

• Sedatives & CNS Depressants – Excessive drowsiness can occur when alcohol interacts with benzodiazepines and barbiturates due to their combined effects.¹⁰⁸
• Blood Pressure Medications –This can cause blood pressure reductions leading to dizziness together with antihypertensive medications.¹⁰⁸
• Anticoagulants & Blood Thinners – This acts as a mild blood thinner and increases chances of bleeding during co-administration with warfarin or aspirin.¹⁰⁸

Risks and Side Effects

• Drowsiness – Can cause excessive sleepiness, especially when combined with other sedatives.
• Hormonal Effects – Some studies suggest that lavender may have mild estrogenic effects, potentially affecting hormone-sensitive conditions.
• Allergic Reactions – Can cause skin irritation or respiratory issues in sensitive individuals.
• Gastrointestinal Issues – Oral lavender supplements may lead to nausea or stomach discomfort in some people.

Lemon Balm

What It Is

The herb Melissa officinalis from the mint family which exhibits calming effects belongs to the category of lemon balm. People have used lemon balm medicinally throughout many centuries to minimize anxiety and enhance sleep and brain performance. Lemon balm exists for purchase as capsules and extracts and essential oils along with tea preparations.

Health Benefits

• Reduces Anxiety and Stress – Scientific research indicates lemon balm possesses the ability to decrease stress while decreasing the symptoms of distressing anxiety. ¹⁰⁹
• Improves Sleep – People use hemp plants for natural treatment of insomnia and sleep-related problems.¹¹⁰
• Enhances Cognitive Function – Certain studies show that vitamin C administration leads to increased memory function while simultaneously improving focus and alertness. ¹¹⁰
• May Help with Indigestion – Traditionally used to relieve bloating, gas, and mild digestive discomfort.¹¹¹

Food Sources

Lemon balm is not commonly found in regular foods but can be consumed through:

• Herbal Teas – Often blended with chamomile or valerian root for relaxation.
• Fresh or Dried Leaves – Used in salads, soups, and herbal infusions.
• Essential Oils & Extracts – Commonly used in aromatherapy or dietary supplements.

Deficiency Risks in Certain Diets

Lemon balm is not an essential nutrient, so deficiencies are not a concern. However, individuals on restrictive diets who avoid herbal supplements or teas may miss out on its calming effects.

Drug and Supplement Interactions

• Sedatives & CNS Depressants – Combining with the medication benzodiazepines may result in intense sedation that could be dangerous to the patient.¹¹²
• Thyroid Medications – Thyroid function can be affected by this substance so thyroid disorder patients should exercise caution during its use.¹¹²
• Blood Pressure Medications – Could lower blood pressure, potentially causing dizziness when combined with antihypertensive drugs.¹¹²

Risks and Side Effects

• Drowsiness – Can cause excessive sleepiness, especially when combined with other sedatives.
• Gastrointestinal Issues – May cause nausea, stomach cramps, or diarrhea in some individuals.
• Allergic Reactions – Can lead to skin irritation or respiratory issues in sensitive individuals.
• Thyroid Suppression – Some research suggests long-term use may affect thyroid hormone levels.

5-Hydroxytryptophan (5-HTP)

What It Is

The natural substance 5-Hydroxytryptophan (5-HTP) functions as an amino acid that produces serotonin a neurotransmitter which controls mood and sleep and anxiety levels. Supplement form of Griffonia simplicifolia plant seeds extract gives rise to 5-Hydroxytryptophan which exists as capsules or powders.

Health Benefits

• May Reduce Anxiety and Depression – The results from certain tests point to 5-HTP’s ability to enhance serotonin levels thus reducing feelings of anxiety and depression at mild to moderate levels.¹¹³
• Supports Better Sleep – helps Produce melatonin functions as the hormone that manages sleep cycle regulation.¹¹³
• May Aid in Weight Management – Certain studies show that supplementing with 5-HTP leads to appetite reduction and a sense of fullness. ¹¹³
• Potential Pain Relief – May help with conditions such as fibromyalgia and chronic headaches by increasing serotonin levels.

Food Sources

5-HTP is not found in food, but tryptophan, its precursor, is present in:

• Turkey and Chicken – Rich sources of tryptophan, which the body converts into 5-HTP.
• Dairy Products – Milk, cheese, and yogurt contain tryptophan.
• Nuts and Seeds – Sunflower seeds, pumpkin seeds, and almonds are good sources.
• Bananas and Pineapples – Contain small amounts of tryptophan.

Deficiency Risks in Certain Diets

While 5-HTP itself is not an essential nutrient, diets low in protein, such as strict vegan or vegetarian diets, may lack adequate tryptophan, potentially leading to lower serotonin production.

Drug and Supplement Interactions

• SSRIs and MAOIs (Antidepressants) – Taking 5-HTP together with these pharmaceuticals poses risks to develop serotonin syndrome which could become dangerous for patients. ¹¹⁴
• Carbidopa (Used for Parkinson’s Disease) – May cause gastrointestinal side effects when combined with 5-HTP.¹¹⁴
• Sedatives & CNS Depressants – Taking 5-HTP together with these pharmaceuticals poses risks to develop serotonin syndrome which could become dangerous for patients. ¹¹⁴

Risks and Side Effects

• Serotonin Syndrome – Excessive serotonin can cause agitation, confusion, rapid heart rate, and severe sweating.¹¹⁴
• Gastrointestinal Issues – Nausea, diarrhea, and stomach cramps are common side effects.¹¹⁴
• Drowsiness – Can cause excessive sleepiness, especially when combined with other sedatives.¹¹⁴
• Heart Valve Disease (Theoretical Risk) – Long-term use has been linked to potential heart valve complications in some animal studies.¹¹⁴

Cannabidiol (CBD)

What It Is

Natually occurring Cannabidiol (CBD) resides in the Cannabis sativa plant species. CBD stands in contrast to the psychoactive compound THC since it produces no high effects during consumption. People can find CBD as an available substance in various forms such as oils, capsules, edible products, and skin creams.

Health Benefits

• May Reduce Anxiety and Stress – Research indicates that CBD affects serotonin receptors together with the endocannabinoid system as a possible mechanism for anxiety management. ¹¹⁵
• Supports Sleep and Relaxation – Scientific research explores CBD as a possible solution to improve sleep quality and minimize insomnia cases. ¹¹⁶
• Potential Anti-Inflammatory Effects – Scientific research explores CBD as a possible solution to improve sleep quality and minimize insomnia cases. ¹¹⁷
• Neuroprotective Properties – Studies propose that CBD could benefit patients who have epilepsy and multiple sclerosis and similar neurological conditions. ¹¹⁸

Food Sources

CBD is not found in regular food sources but is extracted from cannabis and hemp plants and available in:

• CBD Oil – Can be taken sublingually or added to food and drinks.
• CBD Edibles – Gummies, chocolates, and other infused foods.
• CBD Capsules and Tinctures – Provide controlled dosages.

Can It Help With Other Conditions?

• Epilepsy – The FDA has approved Epidiolex, a CBD-based drug, for treating seizures.¹¹⁹
• Chronic Pain – Some studies suggest CBD may help manage pain by interacting with the body’s endocannabinoid receptors.¹²⁰
• PTSD – Emerging research indicates CBD may help with post-traumatic stress disorder symptoms.¹²¹

Deficiency Risks in Certain Diets

CBD is not an essential nutrient, but individuals following strict anti-cannabis laws or avoiding hemp-based products may not have access to its potential benefits.

Drug and Supplement Interactions¹²²

• Blood Thinners (e.g., Warfarin) – CBD may increase the effects of blood thinners, raising the risk of bleeding.
• Benzodiazepines (e.g., Xanax, Valium) – May enhance sedation and drowsiness when combined.
• SSRIs and Antidepressants – Can alter the metabolism of some medications, potentially leading to increased or decreased drug levels in the body.

Risks and Side Effects¹²²

• Liver Damage (High Doses) – Research evidence suggests that elevated doses of CBD might modify liver enzyme measurements.
• Drowsiness and Fatigue – Can cause excessive sleepiness, especially in combination with sedatives.
• Digestive Issues – Patients may experience diarrhea together with nausea as well as altered appetite.
• Potential Drug Test Issues – Some CBD products contain trace amounts of THC, which could result in a positive drug test.

Holy Basil

What It Is

The Ayurvedic medicine has been using Holy Basil (Ocimum tenuiflorum) popularly known as Tulsi as an adaptogenic herb since centuries. Research indicates that Holy Basil has the capacity to assist the body when faced with stressful situations while enhancing total health maintenance. The adaptogenic herb Holy Basil exists commercially as both tea products and capsules as well as tinctures and essential oil forms.

Health Benefits

• Reduces Stress and Anxiety – The scientific evidence shows that Holy Basil consumption reduces cortisol production in individuals which in turn minimizes stress and anxiety levels. ⁵
• Supports Cognitive Function –Several scientific reports present evidence that Holy Basil helps improve memory abilities and mental task performance levels.⁵
• Anti-Inflammatory and Antioxidant Effects – Oxidative stress protection occurs from compounds like eugenol and rosmarinic acid present in this substance. ⁵
• May Support Blood Sugar Regulation – Holy Basil has shown potential as an alternative for stabilizing blood sugar levels according to certain studies. ¹²³

Food Sources

Holy Basil is not commonly found in a regular diet but is used in:

• Herbal Teas – Dried Holy Basil leaves are brewed into tea.
• Capsules and Tinctures – Available as supplements for concentrated effects.
• Fresh Leaves – Used in traditional Indian cuisine and herbal remedies.

Deficiency Risks in Certain Diets

Since Holy Basil is not an essential nutrient, deficiency is not a concern. However, individuals who do not consume herbal teas or Ayurvedic supplements may miss out on its potential benefits.

Drug and Supplement Interactions¹²⁴

• Blood Thinners (e.g., Warfarin, Aspirin) – Holy Basil may increase bleeding risk.
• Diabetes Medications – May enhance blood sugar-lowering effects, requiring adjustments in medication dosage.
• Sedatives (e.g., Benzodiazepines, Melatonin, Valerian Root) – Can amplify drowsiness and relaxation effects.

Risks and Side Effects¹²⁴

• May Lower Blood Sugar Too Much – Can cause hypoglycemia in individuals taking diabetes medications.
• Blood-Thinning Effects – Increases the risk of bleeding, especially before surgery.
• Hormonal Effects – Some research suggests it may influence reproductive hormones, though more studies are needed.
• Mild Digestive Issues – Can cause nausea or stomach discomfort in some individuals.

Learn More About The Eat To Beat Anxiety Program That is Targeted Towards Healing Your Mental Health Through Proper Nutrition.

These are some of the best anxiety supplements you’ll find to combat an anxiety disorder starting today. Are you currently using any of these? Let us know in the comment section below.

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