Supplements for Anxiety: What the Research Says

Updated April 16th, 2026

Medically reviewed by:

Pavan Prasad, MD

Psychiatrist

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Feeling anxious? You’re not alone! When it comes to diagnosable mental health disorders, anxiety disorders are among the most common. You might find yourself overthinking everything, struggling to relax, or feeling on edge even when nothing is “wrong.” It can be exhausting trying to manage it, especially when it starts to interfere with your daily life.

For some, it’s occasional. For others, it can feel like it’s always there, quietly (or loudly) shaping how you think, feel, and move through your day. Results from a recent poll show that adults in the United States are experiencing an increase in anxiety. [1]

The good news? There are highly effective treatments for anxiety. The recommended approaches are evidence-based, meaning that they’re supported by rigorous research. Still, many people turn to supplements in search of anxiety relief for a variety of reasons—such as concerns about medication side effects, limited access to care, or the influence of wellness trends on social media.

It’s important to make informed decisions about what you put in your body, this includes supplements. While they may be naturally occurring, they aren’t risk-free. Not all claims about them are reliable, and they aren’t held to the same safety, effectiveness, or monitoring standards as medications.

In many cases, supplements are even promoted with bold claims like “curing” anxiety, despite limited evidence to support those statements. That's why today, we’ll review what the science actually says. We’ll talk about some of the most common supplements for anxiety, whether they work, and if they’re safe. Let’s get started!

Key Takeaways:

People wondering how to deal with anxiety may turn to supplements for multiple reasons. Such as: low access to care, medication side effects, personal preference, and social medical influence.
Supplements might help someone with low to moderate anxiety symptoms, but it’s not a replacement for a treatment plan. Whether it’s right for you depends on factors like nutrient deficiencies, symptom patterns, and how your body responds. It’s always best to talk with a doctor or healthcare provider before starting any supplement, especially to make sure it fits safely into your overall care.
There are evidence-based treatments for anxiety disorders that are significantly more effective and researched than supplements. Personalized professional care can help you get effective treatment for anxiety that you’re comfortable with.

Why People Turn to Supplements for Anxiety

Why do people use supplements for anxiety? Listen, we get it. Supplements are easily accessible and often wrapped up in appealing bottles with enticing labels that claim to do wonderful things.

On top of that, there are thousands of social media influencers whose income relies heavily on promoting products. The supplement industry does a great job of having health, wellness, and lifestyle influencers (most of whom have no actual medical background) promote or swear by certain supplements.

Sometimes curiosity wins, and it can feel like it’s worth a try. Marketing can also make supplements seem fairly harmless. Additionally, we can easily drive to the store and find rows and rows of supplements for just about anything.

Here are a few more popular reasons people try supplements for anxiety:

Low access to care (e.g., lack of insurance coverage, providers available, or financial resources to cover mental health services).
Concerns about medication side effects.
Social media influence and trends.
A preference for ‘natural’ remedies.
Stigma and misinformation.

While they’re often proposed as natural remedies, it’s important to remember that what supplements really are is unregulated. This doesn’t mean they’re ‘bad’ or that they never have a role in healthcare. They might! But more research and stricter regulations are needed to add clarity to the supplement industry.

Supplements are often positioned as risk-free or as a “better” alternative to traditional treatments, but that isn’t necessarily true. There are still important precautions to consider when taking supplements. Because they are not as tightly regulated, some products may include undisclosed or misleading ingredients and may not be as natural, effective, or safe as they’re marketed to be.

What Supplements Do People Try for Anxiety?

When it comes to supplements for anxiety, there are hundreds of options available on the market. Some are more popular than others and have been touted as a potential remedy for anxiety. Additionally, some options are better supported by research than others. Let’s take a look at what the most popular supplements for anxiety are and whether there is any science/research to back up their claims.

Magnesium for Anxiety

Magnesium is probably one of the more popular supplements for anxiety, primarily known for its calming effects. Magnesium is an essential mineral involved in over 300 biochemical reactions and is naturally present in many of the foods we consume.

It helps regulate nerve function, muscle relaxation, and can help promote better sleep quality among other things.

While more research is needed, some studies suggest that magnesium can possibly provide some level of relief to anxiety. This supplement is most likely to help those who are deficient in magnesium to begin with.

This is because a magnesium deficiency can sometimes cause anxiety or worsen anxiety symptoms. You will need to talk to a doctor or qualified healthcare provider to see if you have a magnesium deficiency that could be causing or impacting anxiety symptoms.

Additionally, there are different types of magnesium and different dosages available. Since there is a lack of research, we can not confirm the “best” type of magnesium for anxiety. However, these are generally the most recommended types of magnesium for anxiety based on what we do know: magnesium glycinate, magnesium L-threonate, and magnesium taurate.

Ashwagandha

Ashwagandha is a prominent Ayurvedic herb and adaptogenic. It is a natural substance that has shown promise in helping lower stress, anxiety, and cortisol levels, however, more research is needed. [2]

The long term safety of Ashwagandha is not yet known, but it seems to be well tolerated for up to 3 months of use. That said, ashwagandha may not be safe for everyone. It has the potential to affect thyroid and liver function. It can also interact with certain medications. Those who are pregnant or who have hormone-sensitive prostate cancer are advised not to take ashwagandha.

As always, the best course of action is to consulate with your doctor before starting any supplement. Even if the supplement is natural or seems harmless.

L-Theanine

L-theanine is found naturally in tea leaves. It is a naturally occurring amino acid found in green tea, black tea, and some mushrooms. It’s known for helping you feel more relaxed while still staying focused and alert. It works by supporting brain activity linked to calmness and clarity, which can help reduce stress without making you feel sleepy.

The research on the L-theanine for anxiety is limited, but we do have a little bit of data. For example, a study on 30 healthy adults suggests that L-theanine can reduce stress-related symptoms (including anxiety, depression, and sleep quality problems) in healthy people without any major psychiatric disorder.[3] More data is needed to understand whether it can play a role in the management of anxiety disorders.

Omega-3 Fatty Acids

Omega-3 fatty acids are a type of healthy fat that your body needs to function properly, but can’t make on its own. That means you have to get them through the foods you eat or supplements. These fats play an important role in your overall health, which is why getting enough omega-3 fatty acids is important.

It’s too soon to recommend omega-3 fatty acids for anxiety based on the research we have right now, but they have shown benefit for anxiety symptoms in people with a range of health complaints in some studies.[4] As time goes on, we hope to see more studies on how much omega-3s help on their own, as well as how much they help as an add-on treatment.

Vitamin D

Vitamin D (also referred to as calciferol) is a fat-soluble vitamin that is naturally present in certain foods. It is also produced when ultraviolet (UV) rays from sunlight strike the skin and trigger vitamin D synthesis.

Low vitamin D levels can be connected to increased anxiety and depression symptoms. Ruling out deficiencies can be critical in diagnosing these conditions for this reason. Vitamin D supplements can help improve anxiety symptoms in those with vitamin D deficiency.[5] Vitamin D is not a treatment for pre-existing anxiety disorders.

B Vitamins

B vitamins are a group of 8 water soluble vitamins that play a critical role in our health. They help with energy production, forming red blood cells, supporting brain health, and maintaining cell health. Studies on B vitamins for anxiety are very limited.

Vitamin B6 is the B vitamin gaining the most traction in this area. For example, a small study of 478 young adults showed a reduction in self-reported anxiety symptoms with vitamin B6 supplementation.[6] Some studies have also shown that diets containing higher levels of B vitamins are associated with lower anxiety levels. However, more data is needed to know if B vitamins can help with anxiety.

CBD

Cannabidiol (CBD) is a non-intoxicating compound derived from the cannabis plant, primarily hemp, that does not cause a "high". CBD is the non-psychoactive ingredient in marijuana. Many try taking CBD to address concerns like anxiety and depression, pain relief, and stress.

Right now, the research on CBD for anxiety is mixed.[7] CBD is showing promising results for anxiety and stress relief. However, it is not FDA-approved for anxiety, and research is still developing.

Valerian Root

Valerian root is a widely used herb for its sedative properties. Some studies suggest it may help reduce anxiety symptoms, especially when combined with St. John's wort. Greater reductions were seen in those taking higher levels of valerian root, suggesting that it may have more of an impact.[8]

Evidence is limited and mixed. Not all studies have shown valerian to be effective. Valerian root may be more helpful for sleep than for anxiety itself, it may reduce the amount of time it takes to fall asleep and help you sleep better. Like other supplements, it can have side effects and interactions, so it’s best to check with a doctor or healthcare provider before using it.

Natural Supplements for Anxiety: Do They Work?

Do natural supplements for anxiety work? It’s a bit more nuanced than a simple yes or no. Here are some of the main factors that make a difference.

The type of supplement you take: The amount of research we have on supplements for anxiety varies based on the type of supplement. Some are more supported than others. However, reliable research is often lacking when it comes to supplements in general.
Whether you have a deficiency: Having the right levels of vitamins and minerals in your body is crucial. They're essential for performing important functions in the body and brain. If you have a vitamin deficiency, taking supplementation will be helpful.
Symptom severity: Supplements for anxiety generally help people the most if they have low to moderate symptoms. People with diagnosable or serious anxiety disorders should seek professional treatment for anxiety.
Personal response is another key component: The way we respond to supplements and medications can vary based on genetics and health. If a supplement helps one person, it does not mean it will be helpful for you as well.

Are Supplements for Anxiety Safe?

Supplements for anxiety are not FDA-approved for safety or efficacy. They cannot legally claim to treat, cure, or prevent any disease. Supplements are highly unregulated. Sometimes, they do not even have the right amount of the active ingredient they claim to have.

Your psychiatrist or provider may be able to recommend specific brands of supplements to you. Certain supplements (like vitamin D) can be prescribed, especially for deficiencies, which can mitigate the need to choose a supplement brand.

People with some medical conditions may not be able to take specific supplements. If you have a health problem like kidney disease, diabetes, liver disease, or a thyroid condition, for example, your doctor might recommend that you avoid certain supplements. Alternatively, supplementation may require extra supervision under these circumstances.

It’s also critical to avoid taking too much. Many supplements can cause toxicity if used in large amounts.

Supplement Side Effects and Medication Interactions

Side effects and medication interactions are another thing to consider when it comes to supplements. The specifics depend on the supplement you take. But, here are some common ones to look out for.

Gastrointestinal distress (e.g., nausea, diarrhea, and constipation).
Vivid dreams or nightmares.
Fatigue and sedation.
Headaches.
Dry mouth.
Dizziness.

Supplements can interact with prescription medications, and even other supplements in different ways. For example, the risk of certain side effects and complications may increase. Some prescription drugs become less effective when taken with certain supplements.

Drug interactions can be serious. Tell your doctor about every medication and supplement you take, even if it seems benign. This includes both prescription and over-the-counter medications and supplements.

What Supplements Help With Anxiety?

To recap, what are the best supplements for anxiety, if any? Certain supplements can help some people. Depending on your situation, these might include:

Omega-3s.
Magnesium (in those who are deficient or who have minor symptoms).
Vitamin D (if you have a deficiency).
Ashwagandha.
CBD.

Listen to your body. Follow a doctor's recommendation regarding how long you should take these supplements for (if at all). As long as you have proper medical guidance from a doctor or prescriber, these and other supplements for anxiety could act as a tool in your arsenal for anxiety management.

Should You Try Supplements for Anxiety?

Like many approaches, whether supplementation is ideal or not is highly individualized. Supplements might be a good fit for you if:

Your anxiety symptoms are not severe.
You have guidance from a medical doctor who can help you prevent issues like toxicity.
You do not have a medical condition negatively affected by the specific supplement you take.

Not sure if supplementation is the right choice for you? Look into the research on the supplement you’re interested in, and talk with a doctor or healthcare provider, to see if it’s a good fit.

Can Supplements Replace Anxiety Medication or Therapy?

While supplements might be helpful to some people, they can’t replace the role of anxiety medication or therapy. Anxiety medications have been thoroughly tested for both safety and efficacy.

They go through rigorous standards before being approved and are constantly being monitored. These approved medications can be taken safely on a long-term basis.

Different therapy methods for anxiety have also been studied for years and work by helping people:

Identify and challenge negative thoughts that contribute to anxiety symptoms.
Gradually expose and desensitize oneself to anxiety-inducing situations.
Learn techniques (e.g., deep breathing) that reduce anxiety.
Build problem-solving and communication skills.
Improve self-esteem and confidence.

A supplement can’t replace the efficacy of therapy or medications when it comes to treating anxiety. Therapy gives you a space to talk about your challenges and find what works for your unique situation.

As long as you get the approval of a doctor or provider, therapy, medications, and supplements can all play a role in your anxiety management. It’s just that their roles differ. Talk to your doctor to see what works for you.

Evidence-Based Treatments That Work for Anxiety

Evidence-based treatments that work for anxiety include therapy and medication. These treatments are known to reduce anxiety levels. Some people may not even meet the criteria for anxiety disorders anymore once the course of certain therapies (like cognitive behavioral therapy) is complete.

The most recommended kinds of therapy and medication for you may depend on several factors, like the type of anxiety you have.

Common therapies used for anxiety include:

Cognitive behavioral therapy.
Acceptance and commitment therapy.
Mindfulness-focused therapies.
Trauma-focused therapies (for people with a history of traumatic events).
Dialectical behavior therapy.

Common medications for anxiety include:

Selective serotonin reuptake inhibitors.
Selective norepinephrine reuptake inhibitors.
Beta blockers.

The first line of treatment for anxiety is a combination of medication and therapy. Some people (e.g., those with mild anxiety symptoms, those who do not respond well to medication) may benefit from therapy alone.

Anxiety Treatment In Chicago

If you’ve been dealing with anxiety, you know how exhausting and frustrating it can feel, especially when you’re trying different things and still not getting the relief you’re looking for. If you’re exploring supplements, it likely means you’re actively trying to feel better, and that effort matters. Your feelings are valid, and you’re not alone in this.

At Clarity Clinic, we’re here to support you with evidence-based care and effective treatment options. Our psychiatrists and providers will curate a personalized treatment plan to help you reach your mental health goals.

Our clinics offer therapy, medication management, and structured programs like PHP and IOP for anxiety, so you can get the proper level of support that truly fits your needs. You don’t have to navigate this on your own. When you’re ready, our team is here to help you take the next step toward feeling more like yourself again.

Not sure if your symptoms feel “severe” enough to book a consultation? That’s completely okay, many people feel unsure about when to reach out. If you’re looking for a starting point, you can take our free online anxiety quiz to get a better sense of what your next steps could look like.

It’s also important to know that you don’t have to be at your lowest to benefit from professional support. In fact, reaching out early, when things feel “off” but still manageable, can help prevent symptoms from becoming more overwhelming over time.

Getting support sooner can make a meaningful difference, helping you build coping skills, gain clarity, and feel more in control before things escalate. Book a consultation below.

See How We Can Help!

Related Readings:

Anxiety Treatment at Clarity Clinic: FAQs

References

[1] American adults express increasing anxiousness in annual poll; stress and Sleep Are Key Factors Imp. Psychiatry.org - American Adults Express Increasing Anxiousness in Annual Poll; Stress and Sleep are Key Factors Imp. (2024, May 1). https://www.psychiatry.org/news-room/news-releases/annual-poll-adults-express-increasing-anxiousness

[2] U.S. Department of Health and Human Services. (n.d.-a). Office of dietary supplements - ashwagandha: Is it helpful for stress, anxiety, or sleep?. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/

[3] Hidese, S., Ogawa, S., Ota, M., Ishida, I., Yasukawa, Z., Ozeki, M., & Kunugi, H. (2019, October 3). Effects of L-theanine administration on stress-related symptoms and cognitive functions in healthy adults: A randomized controlled trial. Nutrients. https://pmc.ncbi.nlm.nih.gov/articles/PMC6836118/

[4] Omega-3s for anxiety?. Harvard Health. (2019, January 1). https://www.health.harvard.edu/mind-and-mood/omega-3s-for-anxiety

[5] Zhu C;Zhang Y;Wang T;Lin Y;Yu J;Xia Q;Zhu P;Zhu DM; (n.d.). Vitamin D supplementation improves anxiety but not depression symptoms in patients with vitamin D deficiency. Brain and behavior. https://pubmed.ncbi.nlm.nih.gov/32945627/

[6] Field, D. T., Cracknell, R. O., Eastwood, J. R., Scarfe, P., Williams, C. M., Zheng, Y., & Tavassoli, T. (2022, November). High-dose vitamin B6 supplementation reduces anxiety and strengthens visual surround suppression. Human psychopharmacology. https://pmc.ncbi.nlm.nih.gov/articles/PMC9787829/

[7] Lichenstein, S. D. (2022, December). THC, CBD, and anxiety: A review of recent findings on the anxiolytic and anxiogenic effects of cannabis’ primary cannabinoids. Current addiction reports. https://pmc.ncbi.nlm.nih.gov/articles/PMC10722902

[8] Lakhan, S. E., & Vieira, K. F. (2010, October 7). Nutritional and herbal supplements for anxiety and anxiety-related disorders: Systematic review. Nutrition journal. https://pmc.ncbi.nlm.nih.gov/articles/PMC2959081/

Disclaimer: The information on this page is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions regarding a medical condition or treatment. Never ignore or delay seeking professional help due to information found here.

About Pavan Prasad, MD

Pavan Prasad, MD, is a psychiatrist and CEO of Clarity Clinic specializing in adult ADHD and mood disorders. He takes a holistic, patient-centered approach, offering both psychotherapy and medication management to support concerns such as anxiety, depression, self-esteem, and concentration. Dr. Prasad creates individualized treatment plans with a focus on achieving meaningful outcomes using the least medication necessary. He earned his medical degree from St. Matthew’s University School of Medicine.

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