These 5+ Best Supplements for Anxiety Are Sure to Help

Too many things get under your skin? Have trouble relaxing? Constantly worry about all kinds of things? Here are the best supplements for anxiety that are both safe and well-researched. Some of these supplements have been known to medical science for millennia, while others were discovered only recently.

1. Chamomile

The flowers of this plant are very easy to confuse with daisies; they are rich in polyphenols and can be used for making pleasantly smelling tea. Chamomile tea has been used in folk medicine for thousands of years; it is believed to help digestion and produce a mild relaxing effect. Several studies of chamomile use for reducing anxiety have brought positive results. In a 2016 study, it was found that people who took 1 500 mg (1.5 grams) of chamomile extract per day for 8 weeks had a reduction in anxiety symptoms comparable with the action of an anti-anxiety drug.

While most people who take chamomile suffer no side-effects, avoid using large doses of it if you are allergic to ragweed, taking anticoagulants, aspirin, or nonsteroidal anti-inflammatory drugs. Chamomile needs to be used with caution if you are pregnant or nursing.

If you have never taken chamomile before, start with drinking chamomile tea and, if it is well-tolerated, switch to chamomile extracts.

You can find the best natural supplements for anxiety on iHerb. Here is one of the most popular chamomile teas:

Organic Chamomile, 16 wrapped tea bags by Traditional Medicinals

• Certified organic and non-GMO verified
• Sustainably sourced from Nile Valley, Egypt
• 1300 mg (1.3 grams) of dry flowers per tea bag
• 1 tea bag is enough for 8 oz (250 milliliters) of chamomile tea

And here is one of the top-rated chamomile extracts on iHerb:

Chamomile Flower, 100 Vegan Capsules, 350 mg per capsule by Nature’s Way

• Non-GMO verified
• Certified authentic
• Easy-to-use
• Vegan

2. Valerian

Valerian root was used for treating insomnia and anxiety by doctors of ancient Greek and Rome; in fact, the very name of the plant comes from the Latin word that means ‘strong, healthy’. Valerian contains numerous bio-active compounds, some of which increase the amount of GABA (short for gamma-aminobutyric acid) in the nervous system. GABA has a sedative effect, so valerian relieves anxiety and helps you relax.

A 2021 study showed that valerian radically improved sleep quality and alleviated the symptoms of anxiety, and depression in hemodialysis patients. What’s more, in a 2011 study, adults with obsessive-compulsive disorder who took 765 mg of valerian extract per day for 8 weeks demonstrated a reduction in undesirable behaviors. 

Valerian is normally well-tolerated. Rare side effects of valerian root extracts might include vivid dreams, a mild laxative effect (historically, it was used to treat constipation), dry mouth, and, in some people, headaches. Valerian should not be used with alcohol, antihistamines, anticonvulsants, and antidepressants.

While scientists say that more wide-scale research of valerian properties is required, it is highly probable that this affordable supplement will be of help to you.

The recommended dosage of valerian can vary from person to person; the most frequently used doses are 300-600 mg of valerian extract taken before bedtime. If you have never tried valerian before, start with a smaller dose and slowly increase it to avoid potential side-effects.

Visit iHerb to find the best herbal supplements for anxiety and sleep. This popular valerian root extract certainly deserves a try:

Valerian Root, 250 capsules, 500 mg per capsule by NOW Foods

• Dependable brand 
• Non-GMO
• Quality assured

3. Magnesium

It is estimated that there are about 25 grams of magnesium in the human body; this element is used by more than 300 enzymes. Although the exact mechanism is still unclear, it is believed that magnesium deficiency might lead to pathological anxiety. A 2010 review of nutritional supplements for anxiety made a conclusion that magnesium-containing supplements may hold promise, although more research is needed. A 2018 review states that it’s possible to suggest that magnesium has a protective effect on chronic pain, anxiety, and stroke.

Low plasma magnesium is a common condition: it is estimated that from 2.5 to 15 percent of the population live with it. To avoid magnesium deficiency, enrich your diet with green leafy vegetables, almonds, cashews, cereals, and cocoa. 

When looking for the best magnesium supplements for anxiety keep in mind that bioavailability of the mineral greatly depends on the type of the supplement. For instance, in one study it was found that magnesium oxide is less bioavailable compared to such forms as magnesium aspartate, chloride, citrate, or lactate.

In the US the recommended daily intake of magnesium from all sources is 400 mg for men and 310 mg for women who are below 30. As people get older they need to take slightly higher amounts of this element. While it is virtually impossible to overdose on magnesium if you rely solely on food sources, it is recommended that adults do not exceed the daily dose of 350 mg of magnesium they receive from dietary supplements.

Here is one of the most bioavailable magnesium supplements on iHerb:

High Absorption Magnesium, 240 tablets, 100 mg per tablet by Doctor’s Best

• Dependable brand
• Does not have the laxative effect traditionally associated with other forms of magnesium supplements
• Up to 6 times better absorbed than other magnesium forms
• Optimal dosage: if you have never taken magnesium before, start with 1 tablet (100 mg) per day.

4. GABA

While such supplements as valerian root extract can stimulate GABA production in the brain, it might seem a reasonable idea to boost the levels of this sedative neurotransmitter by taking it directly in the form of dietary supplements. 

For a long time, it has been believed that molecules of GABA cannot cross the so-called blood-brain barrier (or BBB). Recent studies, however, demonstrate that at least a part of orally taken GABA penetrates the BBB and that future research on this subject is required.

As of now, there is no universally approved dosage of GABA. In one study participants took 300 mg of this compound an hour before sleep (this was found to help them fall asleep faster and improve their sleep quality). In another study which measured development of fatigue while solving problems doses of 25 and 50 mg of GABA were used (50 mg dosage noticeably helped reduce mental and physical fatigue). In another similar study dosage of 100 mg of GABA was used.

Potential side effects of GABA might include sleepiness, headache, muscle weakness, and upset stomach. The compound’s interactions with other medications are still not clear.

You can buy the best GABA supplements for anxiety on iHerb. Here is one of the highest-rated products:

GABA, 150 capsules, 250 mg per capsule by Kirkman Labs

• Reputable brand
• Optimal dosage
• Good Manufacturing Practices certified
• Allergen-free

5. 5-HTP or 5-Hydroxytryptophan

5-Hydroxytryptophan (5-HTP) is an amino acid that is used by the body to produce serotonin, an important neurotransmitter that is responsible for such nervous system functions and states as cognition, memory, mood, ability to learn, and sexual behavior. It is believed that low serotonin levels may be responsible for anxiety; thus food supplements with 5-HTP can help alleviate symptoms of this state. What’s more, serotonin can be furtherly transformed into melatonin, a hormone that promotes sleep. In one study, people who were given a combination of GABA and 5-HTP, needed less time to fall asleep and enjoyed longer duration and improved quality of sleep.

5-HTP is usually taken in daily doses that range from 50 mg to 300 mg. Do not start with high doses of this supplement as in some people it can have such side effects as diarrhea, vomiting, nausea, and stomach pain, and the larger dose you take, the worse these effects can get.

If you wonder, what are the best supplements for anxiety and depression, visit iHerb. This major online store offers an extremely wide variety of products that can improve your condition and enhance general health. Here is one of the best 5-HTP supplements for anxiety and stress:

5-HTP, 120 capsules, 100 mg per capsule by NOW Foods

• Non-GMO
• Good Manufacturing Practices certified
• Optimal dosage

Now you know what the best supplements for anxiety are. Keep calm, take care, and stay healthy!