Best Supplements for Reduced Anxiety
Ranked by research evidence. Compare 99 supplements across 147 papers from the biomedical literature, with effect direction, evidence strength, and dose range for each.
Top picks by evidence
- Moderate evidence11 studies
Across 11 studies, 10 showed beneficial effects of lavender on reducing anxiety, with predominantly moderate effect sizes. Most studies used inhaled lavender essential oil, typically for 4 weeks or longer, in clinical populations such as surgical patients, breast cancer survivors, and adults with hypertension. Effects were observed as early as 7 days and sustained up to 150 days in one trial.
Dose: Inhaled lavender essential oil, typically 15-minute sessions daily or nightly; oral dose of 500 mg/day lavender flower powder capsule also showed benefit. - Moderate evidence11 studies
Across 11 studies, 8 reported beneficial effects of passion flower (Passiflora incarnata) on anxiety, predominantly with small effect sizes. The most robust evidence comes from randomized controlled trials in adults undergoing dental or surgical procedures, with doses of 260–500 mg used in some studies. Effects were often comparable to standard anxiolytics like midazolam but not consistently superior to placebo.
Dose: 260–500 mg - Moderate evidence4 studies
Across 4 studies, all reported beneficial effects of ashwagandha on anxiety, with a predominant moderate effect size. 3 of the 4 studies found statistically significant results. The most robust evidence comes from a meta-analysis showing a large effect (SMD: -1.13) in clinical populations at a median dose of 600 mg/day over 56 days, and a systematic review (590 participants) found moderate benefits across mixed populations at doses of 120–1000 mg/day.
Dose: 120–1000 mg/day, with a converging median dose of 600 mg/day
- ModerateLavenderAcross 11 studies, 10 showed beneficial effects of lavender on reducing anxiety, with predominantly moderate effect sizes. Most studies used inhaled lavender essential oil, typically for 4 weeks or longer, in clinical populations such as surgical patients, breast cancer survivors, and adults with hypertension. Effects were observed as early as 7 days and sustained up to 150 days in one trial. · Dose: Inhaled lavender essential oil, typically 15-minute sessions daily or nightly; oral dose of 500 mg/day lavender flower powder capsule also showed benefit.10 beneficial1 neutral11 studies
- ModeratePassion FlowerAcross 11 studies, 8 reported beneficial effects of passion flower (Passiflora incarnata) on anxiety, predominantly with small effect sizes. The most robust evidence comes from randomized controlled trials in adults undergoing dental or surgical procedures, with doses of 260–500 mg used in some studies. Effects were often comparable to standard anxiolytics like midazolam but not consistently superior to placebo. · Dose: 260–500 mg8 beneficial3 neutral11 studies
- ModerateAshwagandhaAcross 4 studies, all reported beneficial effects of ashwagandha on anxiety, with a predominant moderate effect size. 3 of the 4 studies found statistically significant results. The most robust evidence comes from a meta-analysis showing a large effect (SMD: -1.13) in clinical populations at a median dose of 600 mg/day over 56 days, and a systematic review (590 participants) found moderate benefits across mixed populations at doses of 120–1000 mg/day. · Dose: 120–1000 mg/day, with a converging median dose of 600 mg/day4 beneficial4 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. The strongest evidence comes from a 2017 RCT in pregnant and postpartum women (n=423), which found a moderate beneficial effect (OR=0.44, p=0.002) for clinically relevant anxiety. The median study duration across 1 reporting study was 730 days, though effects were observed during pregnancy and postpartum periods rather than long-term follow-up. · Dose: daily from enrolment until 6 months postpartum if breastfeeding3 beneficial1 neutral4 studies
- LowL-TheanineAcross 6 studies, 2 found beneficial moderate-sized effects on anxiety reduction, while 4 found no significant benefit (neutral, small effect size). The predominant direction is neutral, with most studies using doses of 200–400 mg/day in varied populations (e.g., clinical GAD, athletes, children). One 70-day RCT reported no effect; evidence does not support a consistent anxiolytic benefit.2 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
- Very lowLemon BalmAcross 3 studies, 2 reported beneficial effects on anxiety, with 1 showing a small effect size and the other a moderate effect. The only RCT (700 mg/day, 84 days) found a statistically significant small reduction in anxiety in patients with type 2 diabetes and depression. The median study duration was 84 days, suggesting effects typically observed at 12 weeks. · Dose: 700 mg/day2 beneficial1 neutral3 studies
- LowVitamin B6Across 3 studies, all reported neutral effects on anxiety with small effect sizes. The evidence does not support a beneficial effect of vitamin B6 supplementation for reducing anxiety. The most-studied dose range includes high-dose and 80 mg daily, but no form data was reported.3 neutral3 studies