20 Natural Anxiety and Stress Supplements
While anxiety and stress are not the same, they are closely related and connected. About 20% of the American population struggles with anxiety and it is the most common psychiatric disorder. Anxiety is the feeling of fear, worry, or unease. It can be tied to stressors in our life, or we can feel generalized feelings of anxiety. Anxiety can be a symptom of stress or something that happens as a result of stress.
We can see it show up in the body related to nutrient deficiencies, neurotransmitter imbalances, and hormone imbalances. Think of anxiety as a signal from your body that something is out of balance and needs to be regulated better.
We often think of anxiety as something mental or emotional tied to things going on in our lives or things we have gone through and carry with us – and that is absolutely true. Though, we can end up in this loop where this manifests in the body as a stress response and has a cascading effect on throwing our hormones out of balance, and burning through our nutrients.
While nutrients will not make anxiety and stress just “go away” or solve everything difficult we’re going through, what nutrition can do is help us have a stronger foundation to better cope with stress and anxiety.
Source: NIH
Here are 20 natural anxiety and stress supplements:
1. HOLY BASIL
Native to Asia in the shrub family, holy basil is one of the natural anxiety and stress supplements. Two phytochemical compounds in holy basil, ocimumosides A and B, are found to reduce cortisol levels. Cortisol is our stress hormone that causes a cascade of effects on our body like raises heart rate, blood pressure, and increased rate of breathing.
2. LEMON BALM
Lemon balm tea is another one of the natural anxiety and stress supplements. Studies suggest that lemon balm is a source of antioxidants that can help to lower oxidative stress and inflammation and may also have antispasmodic effects. Additionally, lemon balm is found to improve mood and cognition due to a possible connection with the neurotransmitter GABA, responsible for sedative effects in the brain. GABA’s primary job is to help reduce the sensitivity of your nervous system to stress, meaning that with optimal levels you will not have an increased stress response to minor inconveniences. In addition to this, it aids in reducing anxiety by providing a calming effect. Having stable GABA levels is related to having balanced cortisol levels and mood.
Source: 29844788
3. PASSIONFLOWER
Another one of the natural anxiety and stress supplements is passionflower. This tea has been proven to have positive effects on anxiety due to its active ingredients chrysin and pyrone derivative maltol, which have an effect on the central nervous system, controlling stress and emotions. In a 4 week trial, passionflower was compared to a placebo, and another common anxiety prescription called oxazepam across 36 patients diagnosed with generalized anxiety disorder. The passionflower group demonstrated the same reduction in symptoms as the oxazepam group. Though the difference was that the oxazepam group had negative impacts on job performance due to impairment.
4. CHAMOMILE
Chamomile is another one of the natural anxiety and stress supplements. Chamomile has been shown to have many soothing properties in the body to reduce sore throat, menstrual cramps, and now stress and anxiety. Chamomile has a beneficial effect on reducing anxiety to possible functions in regulating noradrenaline, GABA, serotonin, and dopamine, which are some feel-good chemicals. The tea is also beneficial in maintaining a restful sleep at night, which can decrease anxiety levels due to cortisol stabilization.
Source: 29057164
5. LAVENDER
Another one of the natural anxiety and stress supplements is lavender. It has many antioxidant, anti-depression, and anti-inflammatory effects which are great properties to reduce anxiety and stress. In a randomized controlled trial, lavender was beneficial in reducing anxiety and stress symptoms in over 200 patients compared to the placebo. Lavender was also compared to a common anxiety prescription called lorazepam, and in a 6 week trial with all generalized anxiety patients, the lavender treated group had better outcomes of reduced symptoms.
Source: 23573142
6. ASHWAGANDHA
Ashwagandha is one of the natural anxiety and stress supplements. It is a root plant that can be taken to effectively reduce stress. Health benefits can be derived from the concentration of withanolides, which are anti-inflammatory. In one study, those who took the ashwagandha had a 30% reduction in cortisol levels. You can take ashwagandha as a supplement or as a powder to add to meals or beverages.
7. REISHI
Reishi, also called Ganoderma lucidum, is a mushroom, or adaptogen, that is one of the natural anxiety and stress supplements. Native to Europe, Asia, and North America, this mushroom has been used in Chinese medicine for many years now. The adaptogen helps the body to regulate hormones which can help to decrease cortisol imbalances leading to less stress and anxiety. Additionally, a study found that Reishi has this effect from decreasing the oxidative stress response because it has antioxidant properties from its polysaccharide component, a long-chain carbohydrate. Lastly, Reishi has been found to counteract general fatigue and weakness.
Source: Herbal Medicine Book
8. VALERIAN
Another one of the natural anxiety and stress supplements is Valerian Root or cat grass. This plant can grow up to 1.5 meters which sprouts white and pink flowers originating in Europe and Asia. Valerian root was found to be beneficial for anxiety by increasing the serotonin response, as well as increasing GABA transmission. Valerian root also has amazing sleep benefits that allow us to maintain stable hormone levels. Additionally, the study found that it can have beneficial effects for dysmenorrhea, which is painful menstrual cramping caused by the hormone prostaglandin, a hormone that is pro-inflammatory which induces period cramps.
Source: 27419099
9. MAGNESIUM
Across the nation, about 68% of Americans are found to consume less than the recommended daily intake of magnesium, many of these cases go unrecognized in clinical medicine because levels are rarely evaluated. Magnesium plays a crucial role in the production of your hormones and can help to balance the stress response as one of the natural anxiety and stress supplements. Magnesium is a mineral responsible for over 300 metabolic reactions within the body. In addition, you can think of magnesium as our calming and relaxing mineral. It helps to loosen tight muscles, maintain the health of our muscle tissue, including the heart – the most important muscle, prevent migraine headaches, balance blood sugar, and ease stress and anxiety due to its role in our stress response. The effect on stress and anxiety is due to our brain’s sensitivity to magnesium, specifically the limbic–hypothalamus-pituitary–adrenocortical axis. This is the part of the brain that controls our emotions and our stress response. Magnesium can also reduce the release of adrenocorticotropic hormone from the pituitary gland in the brain, and this hormone controls the production of cortisol in your adrenal glands. By consuming magnesium you decrease the internal stress response which aids in anxiety prevention. Food sources include avocado, dark chocolate, nuts, edamame, spinach, and lentils.
Source: 28445426
10. OMEGA-3
Omega-3s are a type of essential fatty acid. Essential means we must get it from food because our body won’t make it itself. Omega 3s are forms of healthy polyunsaturated fats. There are 3 main types of omega-3s: DHA, EPA, and ALA. The usable form that the body needs is DHA and EPA – the best food sources are fish like salmon, mackerel, trout, and sardines. Microalgae is really the only good plant-based source of DHA/EPA, which can be found in supplemental form.
From a correlational standpoint, countries with higher daily intakes of omega 3s have a lower incidence of mood disorders like bipolar, depression, and anxiety. This makes sense with the mechanisms of omega 3s because the brain is enriched with omega 3 consumption by increasing optimal neurotransmitter production like serotonin and dopamine, two of our feel-good mood chemicals. Omega 3s are one of the natural anxiety and stress supplements because in a 12-week study of medical students who took omega 3s daily, they found up to a 20% decrease in anxiety symptoms compared to a placebo group. Another mechanism of omega 3s is that they have powerful antioxidant and anti-inflammatory properties that aid in reducing free radicals in the body. Free radicals are highly reactive compounds that cause internal damage and inflammation in the body. If free radicals are maintained in the body for extended periods of time this can cause anxiety because the body is under chronic internal stress.
Source: 26243838
FREE 5-DAY HAPPY HORMONE MEAL PLAN:
11. VITAMIN B6
Vitamin B6 is another one of the natural anxiety and stress supplements. Vitamin B6 is one of our essential water-soluble vitamins, and it plays a crucial role in brain development, cognitive function, and mood chemical production. If we are not getting enough through food, then we can experience an internal stress response that will cause anxiety. B6 can also help to balance estrogen and progesterone levels and adrenal function, which regulates cortisol, our stress hormone. Homocysteine is an amino acid produced when proteins are broken down, but at elevated levels, it is called hyperhomocysteinemia which is damaging. These high levels are not good for the body because they can degrade the arterial lining. Evidence shows that 30% of depressed patients have elevated homocysteine levels, and B vitamins especially B6 aids in reducing them. Additionally, vitamin B6 has very beneficial effects on hormone levels because it aids in estrogen metabolism. When there is too much estrogen in the blood this causes estrogen dominance, which when prolonged can cause stress, fatigue, inflammation, and anxiety. Food sources of vitamin B6 include pinto beans, bananas, potatoes, oats, tuna, turkey, pistachios, and salmon.
12. VITAMIN B12
Vitamin B12 is another one of the natural anxiety and stress supplements. Vitamin B12 is another one of the most common deficiencies in America with about 50% of the population being deficient. Similar to B6, B12 has many functions in numerous metabolic reactions in the body. A study found that B12 deficient mice had increased anxiety and learning deficits compared to the control group. This is due to a similar mechanism in vitamin B6, where B12 influences the clearance of homocysteine in the blood. Additionally, increased urination and defecation are common symptoms in those struggling with anxiety, and the mice who were B12 deficient were found to have increased urination and defecation compared to the control. Food sources of B12 include soymilk, swiss cheese, eggs, turkey, beef, and oysters.
Source: 28545069, 31527485, 27450939
13. ZINC
Zinc is an essential trace mineral we get from food and is one of the natural anxiety and stress supplements. It helps to grow and repair tissues, supports the immune system, and is required for the function of enzymes.
If we are low in an essential nutrient like zinc, our body will send us signals, as symptoms, that something is wrong, one of these signals can be anxiety. GABA and glutamate are two main neurotransmitters that zinc has been shown to regulate. Glutamate controls the connection and signaling between nerve cells, which has effects on the nervous system and anxiety. Zinc also has anti-inflammatory properties that aid the body in reducing oxidative stress from inflammation. Food sources of zinc include oysters, yogurt, pumpkin seeds, lamb, chickpeas, hemp seeds, spinach, and cashews.
Source: 23946656
14. IRON
Iron is another important trace mineral as one of the natural anxiety and stress supplements. Iron's most well-known function is the production of red blood cells and oxygenating the blood. In addition to that, iron is highly impactful on cognitive function and anxiety. The basal ganglia is an area of the brain where iron is specifically concentrated and is highly impacted by GABA and dopamine, two of our calming and feel-good neurotransmitters. Due to this, deficiency in iron can cause a downstream effect on stress and anxiety. Anemia, which is an extreme and prolonged case of iron deficiency is shown to have an increased incidence of anxiety.
Source: 25154570
15. PROTEIN
Protein is one of the natural anxiety and stress supplements. Protein gets broken down into amino acids which are the building blocks for our tissues, hormones, and neurotransmitters. Serotonin, one of the feel-good neurotransmitters is produced by the essential amino acid tryptophan. Tryptophan gets converted into 5-HTP which then results in serotonin production. After just a one-week trial, a study found that participants who consumed a tryptophan source of protein in addition to a carbohydrate source had the most benefit in reducing anxiety symptoms. Food sources of tryptophan include chicken, eggs, fish, peanuts, tofu, pumpkin, and sesame seeds.
Source: 26805875, 18066139, 25598822
16. VITAMIN D
Vitamin D is a fat-soluble vitamin and is one of the natural anxiety and stress supplements. For those who do not live in sunny climates, vitamin D deficiency is more common because the most bioavailable source of vitamin D is through the sun. Vitamin D is not very abundant in food sources, so supplementing is the best option if you don’t have a sunny climate. Vitamin D aids in reducing anxiety because of its anti-inflammatory and antioxidant properties. It also has neurotrophic factors which are small proteins that aid in the brain functioning by regulating neurons. This connection is made because the part of the brain called the hypothalamus among others were found to have high levels of vitamin D receptors, which are areas where vitamin D is supposed to be supplied and activated. Studies have found that high levels of anxiety were associated with lower vitamin D levels.
Source: 27827293
17. CALCIUM
Calcium is another one of the natural anxiety and stress supplements. Calcium is a major mineral that plays a strong role in building up bone mass and decreasing the degradation of bones. Additionally, calcium is noted as one of the nutrients for anxiety because of its connection with the internal stress response. Calcium has an influential impact on the brain’s limbic system which houses our emotions and feelings. There are nine forms of Adenylyl cyclases (Ac), which are enzymes that activate signaling in the brain, some benefit the brain and some do not. Data support that calcium ions regulate Ac5 which has antidepressant and antianxiety effects when supported.
Source: 18468583
18. Vitamin C
Vitamin C is a water-soluble vitamin that is one of the natural anxiety and stress supplements. Vitamin C is very potent in the citrus family and is known for its antioxidant effects. Stress can be acute and internal due to too many free radicals, which are highly reactive oxygen species (ROS) in the body that cause inflammation. Antioxidants fight these ROS in the body which helps to decrease stress levels. One study found vitamin C to be important in the mitigation of stress and anxiety markers by decreasing heart rate and blood pressure.
Source: 26353411
19. Melatonin
Melatonin is produced by the pituitary gland in the brain and it has a role in the circadian rhythm to improve sleep. The circadian rhythm is our daily body responses to light and darkness that will indicate our feelings of awakeness and sleepiness. Another part of the circadian rhythm is our cortisol levels throughout the day. In the morning, we should get a burst of cortisol to motivate us to get out of bed, and as the day goes on our cortisol levels will decline so we feel calm and sleepy by night time. When you get a low amount of sleep, or if your sleep schedule is shifted (meaning you go to sleep late into the night and wake up later into the morning) this can delay your cortisol levels, causing low cortisol in the morning and then a gradual increase in cortisol as the day continues. This can create more anxiety and stress throughout day-to-day life when our cortisol is imbalanced. To mitigate this and get your circadian rhythm back on track try melatonin as one of the natural anxiety and stress supplements.
Source: 31970309
20. CBD
CBD or Cannabidiol is an active ingredient from the hemp plant that has many beneficial effects, one of them being reducing stress making it one of the natural anxiety and stress supplements. This is because CBD has been found to decrease cortisol because it can help regulate your body’s natural circadian rhythm. As mentioned before, our circadian rhythm has a very important role in our sleep cycle and cortisol balance throughout the day.
Source: 24281562
