Best Supplements for Reduced Anxiety
Ranked by research evidence. Compare 94 supplements across 135 papers from the biomedical literature, with effect direction, evidence strength, and dose range for each.
Top picks by evidence
- Moderate evidence10 studies
Across 10 studies, 8 reported beneficial effects of passion flower on anxiety, with the predominant effect size being small. The evidence is strongest for acute anxiety in clinical settings (e.g., prior to dental or surgical procedures), with doses around 260–500 mg of Passiflora incarnata used. Effect sizes were predominantly small, though a few studies reported moderate effects.
Dose: 260-500 mg of Passiflora incarnata (single dose, typically 30-60 minutes before a procedure) - Moderate evidence9 studies
Across 9 studies, 8 reported beneficial effects of lavender on anxiety, with effect sizes ranging from small to large, predominantly moderate. The most studied form was aromatherapy via inhalation, and effects were typically observed over a median duration of 28 days. Key populations included clinical groups such as adults with hypertension, breast cancer survivors, and ICD patients.
Dose: inhalation (daily sessions of 2–15 minutes); oral dose of 500 mg/day (lavender flower powder capsule) reported in one study - Low evidence4 studies
Across 4 studies, 3 reported beneficial effects of Lactobacillus rhamnosus HN001 on reduced anxiety, with effect sizes ranging from small to moderate. One neutral study found no significant effect. The most-studied population is pregnant and postpartum women, and effects were typically observed over a median study duration of 730 days (2 years) in the one study that reported duration.
- ModeratePassion FlowerAcross 10 studies, 8 reported beneficial effects of passion flower on anxiety, with the predominant effect size being small. The evidence is strongest for acute anxiety in clinical settings (e.g., prior to dental or surgical procedures), with doses around 260–500 mg of Passiflora incarnata used. Effect sizes were predominantly small, though a few studies reported moderate effects. · Dose: 260-500 mg of Passiflora incarnata (single dose, typically 30-60 minutes before a procedure)8 beneficial2 neutral10 studies
- ModerateLavenderAcross 9 studies, 8 reported beneficial effects of lavender on anxiety, with effect sizes ranging from small to large, predominantly moderate. The most studied form was aromatherapy via inhalation, and effects were typically observed over a median duration of 28 days. Key populations included clinical groups such as adults with hypertension, breast cancer survivors, and ICD patients. · Dose: inhalation (daily sessions of 2–15 minutes); oral dose of 500 mg/day (lavender flower powder capsule) reported in one study8 beneficial1 neutral9 studies
- LowLactobacillus rhamnosus HN001Across 4 studies, 3 reported beneficial effects of Lactobacillus rhamnosus HN001 on reduced anxiety, with effect sizes ranging from small to moderate. One neutral study found no significant effect. The most-studied population is pregnant and postpartum women, and effects were typically observed over a median study duration of 730 days (2 years) in the one study that reported duration.3 beneficial1 neutral4 studies
- LowAshwagandhaAcross 3 studies, all reported beneficial effects on reducing anxiety, with effect sizes ranging from moderate to large. The median study duration was 56 days (8 weeks), suggesting effects typically observed at 8-12 weeks. The most-studied population includes healthy individuals and those with stress-related or clinical disorders, with doses ranging from 120-1000 mg/day. · Dose: 120-1000 mg/day3 beneficial3 studies
- LowL-TheanineAcross 6 studies on L-theanine for reduced anxiety, 2 reported beneficial effects while 4 found neutral results, with no harmful effects observed. The predominant effect size among beneficial studies was moderate, but overall evidence is mixed and inconclusive. The most studied dose range was 200–900 mg/day, and effects were typically examined in clinical populations (e.g., generalized anxiety disorder, Tourette syndrome) with a median study duration of 70 days, though only 1 of 6 studies reported duration. · Dose: 200-900 mg/day2 beneficial4 neutral6 studies
- LowValerianAcross 3 studies, 2 reported beneficial small-sized effects on anxiety reduction, while 1 reported neutral effects. The most studied dose was 100 mg (from one study), but dosing was not consistently reported. Populations included adults undergoing dental procedures and mixed child/adult groups.2 beneficial1 neutral3 studies
- LowVitamin B6Across 3 studies, all reported neutral effects with small effect sizes for vitamin B6 on anxiety. No studies found statistically significant benefits. The evidence base is small and conclusions should be considered preliminary.3 neutral3 studies