Best Supplements for Reduced Anxiety
Ranked by research evidence. Compare 92 supplements across 131 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 evidence8 studies
Across 8 studies, 7 reported beneficial effects of lavender on anxiety, with effect sizes ranging from small to large (predominantly moderate). Most studies used inhalation of lavender essential oil, with doses varying from brief daily sessions to nightly use over 4-8 weeks. Evidence is strongest for clinical populations (e.g., hypertensive adults, ICD patients) and postmenopausal women. The median study duration was 28 days, with effects typically observed within 4 weeks.
Dose: 100-500 mg/day (oral) or 2-15 minutes inhalation daily - Moderate evidence4 studies
Across 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 randomized controlled trial in 423 pregnant and postpartum women, which found a significant reduction in clinically relevant anxiety (OR=0.44). The median study duration was 730 days, but this reflects only one study; effects were observed in pregnant and postpartum women, with a smaller neutral study in children.
Dose: daily from enrolment until 6 months postpartum if breastfeeding (one study), and daily from 35 weeks gestation until six months if breastfeeding (another study); no consistent dose range across all studies
- 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 8 studies, 7 reported beneficial effects of lavender on anxiety, with effect sizes ranging from small to large (predominantly moderate). Most studies used inhalation of lavender essential oil, with doses varying from brief daily sessions to nightly use over 4-8 weeks. Evidence is strongest for clinical populations (e.g., hypertensive adults, ICD patients) and postmenopausal women. The median study duration was 28 days, with effects typically observed within 4 weeks. · Dose: 100-500 mg/day (oral) or 2-15 minutes inhalation daily7 beneficial1 neutral8 studies
- ModerateLactobacillus 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 randomized controlled trial in 423 pregnant and postpartum women, which found a significant reduction in clinically relevant anxiety (OR=0.44). The median study duration was 730 days, but this reflects only one study; effects were observed in pregnant and postpartum women, with a smaller neutral study in children. · Dose: daily from enrolment until 6 months postpartum if breastfeeding (one study), and daily from 35 weeks gestation until six months if breastfeeding (another study); no consistent dose range across all studies3 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 effects of valerian on anxiety, with small effect sizes; 1 study showed neutral findings. The most robust evidence comes from a systematic review of 327 adult dental patients, where a combination of valerian 100 mg and Erythrina mulungu 500 mg was more effective than placebo. The evidence base is small and includes reviews with conflicting results, making conclusions preliminary.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