Anxiety
Supplements studied for anxiety.
Overview
SupplementDEX indexes 14 supplements for anxiety across 70 studies. Ashwagandha has the strongest rating (WA 76, high effect size, evidence, and trust).
Reviews of several trials found moderate anxiety improvement with ashwagandha doses ranging widely, though study designs varied. Kava (WA 68; medium effect size, very high evidence, medium trust) at 150–400 mg daily of standardized kavalactones may reduce general anxiety after several weeks of regular use, with effects that may resemble some prescription medicines in trials.
Apigenin (WA 60; medium effect size, evidence, and trust), Ginkgo (EGb 761), and Rhodiola (WA 56; medium effect size, low evidence, medium trust) have more limited evidence—often from one or two studies. Rhodiola showed small improvements in one short student trial. See the heatmap and evidence reviews below for all 14 supplements.
Effect graph
Relevant supplements
Relevant supplements sorted by DEX Score.
| Ashwagandha | ★★★★★ | High |
| Kava | ★★★★★ | Medium |
| Ginkgo | ★★★★★ | Medium |
| Apigenin | ★★★★★ | Medium |
| Rhodiola | ★★★★★ | Medium |
| Valerian | ★★★★★ | Low |
| Inositol | ★★★★★ | Low |
| Hawthorn | ★★★★★ | Low |
| Echinacea | ★★★★★ | Low |
| Vitamin B6 | ★★★★★ | Low |
| Vitamin B2 (Riboflavin) | ★★★★★ | Low |
| Theanine | ★★★★★ | Low |
| Quercetin | ★★★★★ | Low |
| Yohimbe | ★★★★★ | Very Low / None |
Studies
Find individual evidence reviews for supplements sorted by DEX Score.
14 supplements for , and rated at least stars. All purchase bands. No minimum star filter.
AshwagandhaView supplement →
Consider purchase·★★★★★
How we scored this▸
- Some small studies suggest that taking ashwagandha by mouth may help reduce anxiety.
- Reviews of several trials found moderate improvement in anxiety with doses between 600 mg and 12,000 mg daily for 6 to 10 weeks, but studies were quite different from each other.
- Some specific types of ashwagandha following doses like 300 mg twice a day or 500 mg with piperine a day showed reduced anxiety and stress and better sleep when combined with counseling or compared to no treatment.
- However, other studies using different extracts and doses did not show improvements in anxiety, stress, or depression.
- More research is needed to know which types and doses work best.
Browse 13 studies·2 meta-analyses
MetaSafety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis2024n=254
A meta-analysis of 5 RCTs (254 participants) found ashwagandha significantly reduced Hamilton Anxiety Scale scores and improved sleep latency, total sleep time, PSQI, and sleep efficiency versus placebo.
- Effect
- Benefit
- Population
- Adults
- Participants
- 254
RCTA standardized Ashwagandha root extract alleviates stress, anxiety, and improves quality of life in healthy adults by modulating stress hormones: Results from a randomized, double-blind, placebo-controlled study2023n=27
In adults under pandemic-related stress, ashwagandha root extract 500 mg/day for 60 days reduced stress and anxiety and lowered cortisol while improving sleep quality versus placebo.
- Effect
- Benefit
- Duration
- 60 days
- Dose
- 500 mg/day
- Population
- Healthy adults
- Participants
- 27
RCTA Standardized Withania somnifera (Linn.) Root Extract with Piperine Alleviates the Symptoms of Anxiety and Depression by Increasing Serotonin Levels: A Double-Blind, Randomized, Placebo-Controlled Study2023n=36
In adults with depression and anxiety, ashwagandha 500 mg plus piperine 5 mg daily for 90 days improved HAM-A, HDRS, sleep, and quality-of-life scores and raised serum serotonin versus placebo.
- Effect
- Benefit
- Duration
- 90 days
- Dose
- 5 mg/day
- Population
- Adults
- Participants
- 36
RCTExploring the efficacy and safety of a novel standardized ashwagandha (Withania somnifera) root extract (Witholytin®) in adults experiencing high stress and fatigue in a randomized, double-blind, placebo-controlled trial2023
In overweight adults with self-reported stress and fatigue, a novel standardized ashwagandha extract 400 mg/day improved stress, fatigue, and sex hormone profiles versus placebo over the trial period.
- Effect
- No Benefit
- Dose
- 400 mg/day
- Population
- Adults
- Ages
- 40–75
MetaDoes Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials2022n=1,002
A meta-analysis of 12 studies including 1002 participants (aged 25 to 48 yrs) found that ashwagandha significantly reduced stress level (SMD: -1.75, 95% CI: -2.29 to -1.22, P = 0.005, I 2 = 83.1%) and anxiety (SMD: -1.55, 95% CI: -2.37 to -0.74; P = 0.005, I 2 = 93.8%) compared to placebo, with low certainty. There was a beneficial effect on stress at doses of 300-600 mg/day and non-linear benefit for anxiety up to a dose of 12,000 mg/day.
- Effect
- Benefit
- Dose
- 600 mg/day
- Participants
- 1,002
- Ages
- 25–48
RCTThe Impact of Ashwagandha on Stress, Sleep Quality, and Food Cravings in College Students: Quantitative Analysis of a Double-Blind Randomized Control Trial2022
In healthy college students over 30 days, ashwagandha 700 mg/day improved sleep, reduced perceived stress, and affected cravings versus placebo.
- Effect
- Benefit
- Duration
- 30 days
- Dose
- 700 mg/day
- Population
- Young adults
RCTThe Perceived Impact of Ashwagandha on Stress, Sleep Quality, Energy, and Mental Clarity for College Students: Qualitative Analysis of a Double-Blind Randomized Control Trial2022n=60
In 60 college students over 30 days, ashwagandha 700 mg/day improved perceived well-being, sustained energy, mental clarity, and sleep quality versus placebo.
- Effect
- Benefit
- Duration
- 30 days
- Dose
- 700 mg/day
- Participants
- 60
- Ages
- 18–50
RCTEfficacy of Withania somnifera supplementation on adult’s cognition and mood2021n=43
In 60 stressed adults over 30 days, NooGandha ashwagandha 400 mg/day improved cognition, cortisol, mood, stress, and cravings versus placebo without adverse events.
- Effect
- Benefit
- Duration
- 30 days
- Dose
- 400 mg/day
- Population
- Healthy adults
- Participants
- 43
- Avg age
- ~34.41
RCTAdaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study2019n=58
An 8-week study of 58 participants found that aqueous-extract ashwagandha (250 mg/day or 600 mg/day) significantly reduced serum cortisol and perceived stress levels compared to placebo. More reliable benefits were found in the 600 mg/day dose group. Ashwagandha significantly improved sleep quality compared to placebo.
- Effect
- Benefit
- Duration
- 8 weeks
- Dose
- 250 mg/day
- Population
- Adults
- Participants
- 58
- Ages
- 18–55
RCTAn investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study2019n=60
A 60-day study including 60 participants found that ashwagandha (240 mg/day Shoden) significantly reduced anxiety (Hamilton Anxiety Rating Scale, P = 0.04) compared to placebo. There was a trend to benefit for DASS-21 scores (Self-Reported Depression, Anxiety & Stress Scales, P = 0.96) that was not statistically significant. Ashwagandha significantly reduced morning cortisol (P < 0.001) and DHEA-S (P = 0.004). There was a trend towards increased testosterone in males only.
- Effect
- Benefit
- Duration
- 60 days
- Dose
- 240 mg/day
- Population
- Healthy adults
- Participants
- 60
- Ages
- 18–65
RCTBody Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled Trial2017n=52
In chronically stressed adults, standardized ashwagandha root extract reduced body weight and stress-related eating versus placebo over 8 weeks and was well tolerated.
- Effect
- Benefit
- Duration
- 8 weeks
- Dose
- 300 mg
- Population
- Adults
- Participants
- 52
RCTA prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults2012n=64
In 64 adults with chronic stress, high-concentration ashwagandha root extract 300 mg twice daily for 60 days lowered stress scores and cortisol and improved quality of life versus placebo.
- Effect
- Benefit
- Duration
- 60 days
- Dose
- 600 mg/day
- Population
- Adults
- Participants
- 64
- Ages
- 18–54
RCTNaturopathic care for anxiety: a randomized controlled trial ISRCTN789589742009n=41
In adults with anxiety, 12 weeks of naturopathic care including ashwagandha 300 mg twice daily reduced Beck Anxiety Inventory scores more than psychotherapy alone.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 300 mg 2×/day
- Population
- Adults
- Participants
- 41
- Avg age
- ~52
KavaView supplement →
Consider purchase·★★★★★
How we scored this▸
- Research shows that kava, a plant extract, taken in doses of 150 to 400 mg daily standardized to its active ingredients (kavalactones), can help reduce symptoms of general anxiety.
- Kava’s effects may be similar to some prescription anxiety medicines but generally require at least 5 weeks of regular use to see benefits.
- It may not help with mild anxiety that doesn’t meet clinical levels.
Browse 30 studies·8 meta-analyses
MetaClinician guidelines for the treatment of psychiatric disorders with nutraceuticals and phytoceuticals: The World Federation of Societies of Biological Psychiatry (WFSBP) and Canadian Network for Mood and Anxiety Treatments (CANMAT) Taskforce2022
WFSBP/CANMAT 2022 guidelines rated acetyl-L-carnitine as not recommended for ADHD based on Grade A evidence from meta-analyses and RCTs.
MetaClinician guidelines for the treatment of psychiatric disorders with nutraceuticals and phytoceuticals: The World Federation of Societies of Biological Psychiatry (WFSBP) and Canadian Network for Mood and Anxiety Treatments (CANMAT) Taskforce2022
WFSBP/CANMAT 2022 guidelines rated acetyl-L-carnitine as not recommended for ADHD based on Grade A evidence from meta-analyses and RCTs.
MetaMedicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis2022
A network meta-analysis of medicinal herbs for anxiety found ginkgo biloba among herbs with significant HAMA score reductions versus placebo, though evidence quality varied.
- Effect
- Benefit
- Population
- Adults
MetaMedicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis2022
A network meta-analysis of medicinal herbs for anxiety found ginkgo biloba among herbs with significant HAMA score reductions versus placebo, though evidence quality varied.
- Effect
- Benefit
- Population
- Adults
RCTPlant-based Medicines (Phytoceuticals) in the Treatment of Psychiatric Disorders: A Meta-review of Meta-analyses of Randomized Controlled Trials2021n=5,927
A meta-review of 9 phytoceutical meta-analyses (5,927 participants) found supportive evidence for St John's wort, curcumin, and saffron in depression and ginkgo in schizophrenia negative symptoms; kava was not effective for diagnosed anxiety disorders.
- Effect
- No Benefit
- Population
- Adults
- Participants
- 5,927
RCTKava for generalised anxiety disorder: A 16-week double-blind, randomised, placebo-controlled study2020n=171
In 171 adults with generalized anxiety disorder, kava 120 mg kavalactones twice daily for 16 weeks did not reduce anxiety versus placebo and caused more memory problems and liver test abnormalities.
- Effect
- No Benefit
- Duration
- 16 weeks
- Dose
- 120 mg/day
- Population
- Adults
- Participants
- 171
Systematic reviewThe effectiveness and safety of Kava Kava for treating anxiety symptoms: A systematic review and analysis of randomized clinical trials2018n=330
A systematic review of 11 kava RCTs (330 participants) found kava more effective than placebo for anxiety (RR 1.50) with comparable adverse events, though liver toxicity concerns remain for long-term use.
- Effect
- Benefit
- Participants
- 330
RCTKava in the treatment of generalized anxiety disorder: a double-blind, randomized, placebo-controlled study2013n=75
In 75 adults with generalized anxiety disorder, kava 120–240 mg kavalactones/day for 6 weeks reduced HAMA scores versus placebo (p=0.046) with 26% remission versus 6% on placebo.
- Effect
- Benefit
- Duration
- 6 weeks
- Dose
- 120–240 mg/day
- Population
- Adults
- Participants
- 75
RCTThe acute effects of kava and oxazepam on anxiety, mood, neurocognition; and genetic correlates: a randomized, placebo-controlled, double-blind study2012n=22
In 22 adults, acute oxazepam 30 mg reduced state anxiety and increased calmness under stress testing, whereas a medicinal kava dose (180 mg kavalactones) did not reduce anxiety versus placebo.
- Effect
- No Benefit
- Dose
- 30 mg
- Population
- Adults
- Participants
- 22
- Ages
- 18–65
RCTThe Kava Anxiety Depression Spectrum Study (KADSS): a randomized, placebo-controlled crossover trial using an aqueous extract of Piper methysticum2009n=60
In 60 adults, aqueous kava 250 mg kavalactones/day for 3 weeks reduced Hamilton Anxiety scores by ~10 points versus ~1 point with placebo (p<0.0001) with no hepatotoxicity signals.
- Effect
- Benefit
- Duration
- 3 weeks
- Dose
- 250 mg/day
- Population
- Adults
- Participants
- 60
RCTKava in generalized anxiety disorder: three placebo-controlled trials2006n=64
Three pooled placebo-controlled kava trials (64 adults with GAD) found no significant benefit of kava over placebo for anxiety, though kava was well tolerated without hepatotoxicity.
- Effect
- No Benefit
- Population
- Adults
- Participants
- 64
RCTAn internet-based randomized, placebo-controlled trial of kava and valerian for anxiety and insomnia2005n=135
An internet-based RCT (391 adults) found neither kava nor valerian reduced anxiety or insomnia scores more than placebo over 4 weeks.
- Effect
- No Benefit
- Duration
- 8 weeks
- Dose
- 3 g/day
- Population
- Adults
- Participants
- 135
RCTAn internet-based randomized, placebo-controlled trial of kava and valerian for anxiety and insomnia2005n=135
An internet-based RCT (391 adults) found neither kava nor valerian reduced anxiety or insomnia scores more than placebo over 4 weeks.
- Effect
- No Benefit
- Duration
- 8 weeks
- Dose
- 3 g/day
- Population
- Adults
- Participants
- 135
MetaMeta-analysis of the efficacy of the acetonic kava-kava extract WS1490 in patients with non-psychotic anxiety disorders2005
A meta-analysis of WS1490 kava extract trials found OR 3.3 for anxiety improvement in non-psychotic anxiety disorders, with HAMA scores ~6 points better than placebo.
- Effect
- Benefit
- Population
- Patients with anxiety disorders
RCTClinical efficacy of kava extract WS 1490 in sleep disturbances associated with anxiety disorders. Results of a multicenter, randomized, placebo-controlled, double-blind clinical trial2004n=61
In 61 adults with sleep disturbance and anxiety, kava WS1490 200 mg/day for 4 weeks improved sleep quality and recuperative effect versus placebo (p=0.007 and p=0.018).
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 200 mg/day
- Population
- Patients with anxiety disorders
- Participants
- 61
RCTClinical efficacy of kava extract WS 1490 in sleep disturbances associated with anxiety disorders. Results of a multicenter, randomized, placebo-controlled, double-blind clinical trial2004n=61
In 61 adults with sleep disturbance and anxiety, kava WS1490 200 mg/day for 4 weeks improved sleep quality and recuperative effect versus placebo (p=0.007 and p=0.018).
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 200 mg/day
- Population
- Patients with anxiety disorders
- Participants
- 61
RCTEnhanced cognitive performance and cheerful mood by standardized extracts of Piper methysticum (Kava-kava)2004
In healthy adults, a single 300 mg kava dose increased state cheerfulness and improved visual attention and short-term memory tasks versus baseline without cognitive impairment.
- Effect
- Benefit
- Dose
- 300 mg/day
- Population
- Healthy adults
RCTKava treatment in patients with anxiety2004n=50
In 50 adults with non-psychotic anxiety, kava WS1490 150 mg/day for 4 weeks reduced Hamilton Anxiety scores more than placebo with good tolerability.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 150 mg/day
- Population
- Patients with anxiety disorders
- Participants
- 50
MetaKava extract for treating anxiety2003n=645
A Cochrane meta-analysis of 11 kava trials (645 participants) found kava reduced Hamilton Anxiety scores by 5 points versus placebo (p=0.01) with mild, infrequent adverse events over 1–24 weeks.
- Effect
- Benefit
- Duration
- 1–24 weeks
- Participants
- 645
RCTKava-Kava administration reduces anxiety in perimenopausal women2003n=19
In perimenopausal women, kava 100–200 mg/day for 3 months reduced anxiety and climacteric symptoms more than calcium alone, with significant anxiety decline versus controls (P<0.009).
- Effect
- Benefit
- Duration
- 3 months
- Dose
- 100 mg/day
- Population
- Women
- Participants
- 19
RCTKava-Kava extract LI 150 is as effective as Opipramol and Buspirone in Generalised Anxiety Disorder--an 8-week randomized, double-blind multi-centre clinical trial in 129 out-patients2003n=127
In 127 outpatients with generalized anxiety disorder, kava LI150 400 mg/day for 8 weeks was as effective as buspirone or opipramol, with ~75% responders and ~60% remission in each group.
- Effect
- Benefit
- Duration
- 8 weeks
- Dose
- 400 mg/day
- Population
- Adults
- Participants
- 127
RCTTreatment of anxiety, tension and restlessness states with Kava special extract WS 1490 in general practice: a randomized placebo-controlled double-blind multicenter trial2003n=141
In 141 outpatients with neurotic anxiety, kava WS1490 150 mg/day for 4 weeks improved anxiety and well-being versus placebo, though effects were smaller than seen with 300 mg/day in prior trials.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 150 mg/day
- Population
- Adults
- Participants
- 141
RCTA placebo-controlled study of Kava kava in generalized anxiety disorder2002n=37
In 37 adults with generalized anxiety disorder, 4 weeks of kava did not significantly outperform placebo overall, though post-hoc analyses suggested benefit in low-anxiety and placebo superiority in high-anxiety subgroups.
- Effect
- No Benefit
- Duration
- 4 weeks
- Population
- Adults
- Participants
- 37
Clinical trialEffect of kava and valerian on human physiological and psychological responses to mental stress assessed under laboratory conditions2002n=18
In 54 healthy adults, 7 days of kava or valerian reduced systolic blood pressure reactivity to mental stress versus baseline; valerian also lowered heart rate reactivity.
- Effect
- Benefit
- Duration
- 7 days
- Population
- Healthy adults
- Participants
- 18
RCTEfficacy of kava-kava in the treatment of non-psychotic anxiety, following pretreatment with benzodiazepines2001n=40
In 40 adults tapering off benzodiazepines, kava WS1490 300 mg/day for 3 weeks reduced Hamilton Anxiety and improved well-being more than placebo (p=0.01 and p=0.002).
- Effect
- Benefit
- Duration
- 2 weeks
- Dose
- 300 mg/day
- Population
- Adults
- Participants
- 40
Clinical trialKava and valerian in the treatment of stress-induced insomnia2001n=24
In 24 adults with stress-induced insomnia, kava 120 mg/day for 6 weeks then valerian 600 mg/day for 6 weeks reduced stress and insomnia with vivid dreams as the commonest valerian side effect.
- Effect
- Benefit
- Duration
- 6 weeks
- Dose
- 120 mg/day
- Population
- Insomnia patients
- Participants
- 24
MetaEfficacy of kava extract for treating anxiety: systematic review and meta-analysis2000
An early meta-analysis of 7 kava trials found kava superior to placebo for anxiety symptom reduction, supporting kava as a short-term anxiolytic alternative.
- Effect
- Benefit
The correlation between cancer incidence and kava consumption2000
Ecological comparison across Pacific Island nations suggested higher traditional kava consumption correlates with lower age-standardized cancer incidence, though causality was not established.
RCTKava-kava extract WS 1490 versus placebo in anxiety disorders--a randomized placebo-controlled 25-week outpatient trial1997
In 101 outpatients with non-psychotic anxiety, kava WS1490 was superior to placebo on HAMA from week 8 through 25 weeks with good tolerability versus tricyclics or benzodiazepines.
- Effect
- Benefit
RCTEfficacy of a special Kava extract (Piper methysticum) in patients with states of anxiety, tension and excitedness of non-mental origin - A double-blind placebo-controlled study of four weeks treatment1996n=29
In 58 adults with non-psychiatric anxiety, kava WS1490 300 mg/day for 4 weeks reduced HAMA scores from week 1 onward versus placebo with no drug-related adverse events.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 300 mg/day
- Population
- Patients with anxiety disorders
- Participants
- 29
GinkgoView supplement →
Consider purchase·★★★★★
How we scored this▸
- Some research suggests that a specific ginkgo extract called EGb 761 may help with anxiety.
- In one 4‑week study, people with anxiety who took ginkgo had greater improvements compared with those taking a placebo.
- About 44% of people taking a higher dose and 39% on a lower dose had their anxiety scores cut in half, compared with 22% on placebo.
Browse 2 studies·1 meta-analysis
MetaMedicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis2022
A network meta-analysis of medicinal herbs for anxiety found ginkgo biloba among herbs with significant HAMA score reductions versus placebo, though evidence quality varied.
- Effect
- Benefit
- Population
- Adults
RCTGinkgo biloba special extract EGb 761 in generalized anxiety disorder and adjustment disorder with anxious mood: a randomized, double-blind, placebo-controlled trial2007n=82
In 107 patients with generalized anxiety or adjustment disorder, ginkgo EGb 761 significantly reduced anxiety scores versus placebo over 4 weeks in a double-blind trial.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 240–480 mg/day EGb 761
- Population
- Older adults
- Participants
- 82
ApigeninView supplement →
Consider purchase·★★★★★
How we scored this▸
- Apigenin may help reduce anxiety, especially for mild to moderate depression.
- It doesn't lower relapse rates in severe anxiety but can reduce anxiety symptoms, body weight, and blood pressure.
- The dose typically starts at 220 mg/day and can be increased to 1100 mg/day as needed.
Browse 2 studies
RCTLong-term chamomile (Matricaria chamomilla L.) treatment for generalized anxiety disorder: A randomized clinical trial2016n=93
A long-term study of 93 patients with moderate-to-severe GAD found that chamomile pharmaceutical grade extract (500 mg capsule 3 times per day; each capsule containing 2.0 g German chamomile flowers corresponding to 6 mg apigenin) did not significantly reduce the rate of relapse (Relative Risk: 0.52, 95% CI 0.2-1.33, P = 0.16) but did significantly reduce general anxiety symptoms (P = 0.0032), body weight (P = 0.046) and mean arterial blood pressure (P = 0.0063). Apigenin was well-tolerated.
- Effect
- No Benefit
- Duration
- 26 weeks
- Dose
- 1500 mg/day
- Participants
- 93
RCTChamomile (Matricaria recutita) may provide antidepressant activity in anxious, depressed humans: an exploratory study2012n=22
An 8-week study including 57 subjects (n = 19: anxiety with mild-to-moderate depression, n =16: anxiety with past history of depression, n = 22: anxiety with no current or past depression) found that chamomile extract (220 to 1100 mg/day standardised to 1.2% apigenin) led to a significantly greater reduction in mean total Hamilton Depression Rating (HAM-D) scores and HAM-D core depression item score in all subjects. There was a non-significant trend for a greater reduction in HAM-D core depression score for chamomile vs. placebo in subjects with anxiety with current co-morbid depression.
- Effect
- Benefit
- Duration
- 8 weeks
- Dose
- 1100 mg/day
- Population
- Adults with anxiety and depression
- Participants
- 22
RhodiolaView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It’s unclear whether taking Rhodiola rosea by mouth helps with anxiety.
- In one short study, students who took a specific Rhodiola extract (200 mg twice daily for two weeks) reported small improvements in anxiety, mood, and stress.
- However, it didn’t seem to help with thinking or focus.
Browse 1 study
RCTThe Effects of Rhodiola rosea L. Extract on Anxiety, Stress, Cognition and Other Mood Symptoms2015
In 101 stressed adults, Rhodiola rosea WS 1375 200 mg twice daily for 4 weeks improved stress, fatigue, and disability scores in an open-label trial.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 400 mg/day
- Population
- Adults
ValerianView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Research on valerian root for anxiety shows mixed results.
- Some studies suggest valerian can help reduce anxiety, especially whole root forms, but other trials show no clear benefits.
- Some people, including those under medical treatment like dialysis, have reported less anxiety after taking valerian.
- Valerian is sometimes combined with other herbs to help calm nerves.
- More research is needed to confirm how well valerian works for anxiety.
Browse 5 studies·2 meta-analyses
MetaMedicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis2022
A network meta-analysis of medicinal herbs for anxiety found ginkgo biloba among herbs with significant HAMA score reductions versus placebo, though evidence quality varied.
- Population
- Adults
RCTThe chronic effects of a combination of herbal extracts (Euphytose®) on psychological mood state and response to a laboratory stressor: A randomised, placebo-controlled, double blind study in healthy humans2022n=31
In healthy adults over 14 days, Euphytose (valerian, passionflower, hawthorn, ballota) improved mood and reduced anxiety versus placebo before a laboratory stressor.
- Effect
- Benefit
- Duration
- 14 days
- Population
- Healthy adults
- Participants
- 31
- Ages
- 19–58
RCTThe Effects of Valerian on Sleep Quality, Depression, and State Anxiety in Hemodialysis Patients: A Randomized, Double-blind, Crossover Clinical Trial2021n=20
A crossover RCT of 39 hemodialysis patients found that valerian significantly improved sleep quality, state anxiety, and depression scores versus placebo over two 1-month treatment periods.
- Effect
- Benefit
- Duration
- 1 month
- Population
- Hemodialysis patients
- Participants
- 20
MetaValerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis2020n=535
A systematic review of 60 studies (6894 participants) found valerian may improve subjective sleep quality and reduce anxiety, though outcomes were inconsistent due to variable extract quality.
- Effect
- Benefit
- Participants
- 535
- Ages
- 7–80
RCTEffect of valepotriates (valerian extract) in generalized anxiety disorder: a randomized placebo-controlled pilot study2002n=12
An RCT of 36 GAD outpatients found that 81.3 mg/day valepotriates for 4 weeks reduced psychic anxiety symptoms comparably to diazepam, though between-group HAM-A differences were not significant.
- Duration
- 4 weeks
- Dose
- 81.3 mg/day
- Participants
- 12
EchinaceaView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is unclear if taking echinacea by mouth helps reduce anxiety.
- Some early studies using a specific echinacea extract showed it might lower anxiety scores, especially in people with higher anxiety, but lower doses were not effective.
- A later study found no significant improvement for anxiety compared to placebo, although mood and emotional wellbeing did improve.
- More research is needed to know if echinacea can help with anxiety.
Browse 4 studies
RCTThe Effects of Echinacea (EP107TM) on Anxiety: A Comparison of Anxiety Measures in a Randomized, Double Blind, Placebo-Controlled Study2025n=12
A double-blind RCT found Echinacea EP107 significantly reduced psychic anxiety on the HADS-A subscale versus placebo, though HAM-A total scores did not differ; psychic HAM-A items improved with echinacea.
- Effect
- Benefit
- Participants
- 12
- Avg age
- 43.3±1.9
RCTAn investigation into the anxiety-relieving and mood-enhancing effects of Echinacea angustifolia (EP107™): A randomised, double-blind, placebo-controlled study2021n=104
In 104 adults with mild-to-moderate anxiety over 6 weeks, echinacea angustifolia 40–80 mg/day did not reduce anxiety scores more than placebo on the primary CUXOS scale, though positive affect and emotional wellbeing improved.
- Effect
- No Benefit
- Duration
- 6 weeks
- Dose
- 80 mg/day
- Population
- Adults
- Participants
- 104
Clinical trialDouble-blind placebo controlled trial of the anxiolytic effects of a standardized Echinacea extract2019
In a 7-day double-blind trial, standardized echinacea angustifolia 40 mg twice daily significantly reduced state anxiety scores by ~11 points versus ~3 points with placebo (p < 0.01), with no effect on depression scores.
- Effect
- Benefit
- Duration
- 7 days
- Dose
- 80 mg/day
- Population
- Healthy adults
RCTThe anxiolytic potential and psychotropic side effects of an echinacea preparation in laboratory animals and healthy volunteers2012
In healthy volunteers with high STAI anxiety scores, echinacea angustifolia 40 mg/day for 1 week significantly reduced state anxiety within 3 days, with no central nervous system side effects in animal models.
- Effect
- Benefit
- Duration
- 1 week
- Dose
- 40 mg/day
- Population
- Healthy adults
HawthornView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Some studies suggest that products containing hawthorn, usually mixed with other herbs or minerals, may help reduce anxiety a little.
- Because these products contained multiple ingredients, it is not clear whether hawthorn itself was responsible for the benefits.
Browse 3 studies
RCTThe chronic effects of a combination of herbal extracts (Euphytose®) on psychological mood state and response to a laboratory stressor: A randomised, placebo-controlled, double blind study in healthy humans2022n=31
In healthy adults over 14 days, Euphytose (valerian, passionflower, hawthorn, ballota) improved mood and reduced anxiety versus placebo before a laboratory stressor.
- Effect
- Benefit
- Duration
- 14 days
- Population
- Healthy adults
- Participants
- 31
- Ages
- 19–58
RCTDouble-blind, randomised, placebo-controlled study to evaluate the efficacy and safety of a fixed combination containing two plant extracts (Crataegus oxyacantha and Eschscholtzia californica) and magnesium in mild-to-moderate anxiety disorders2004n=264
In 264 adults with mild-to-moderate anxiety over 3 months, a fixed Crataegus–Eschscholtzia–magnesium combination significantly reduced anxiety scores versus placebo.
- Effect
- Benefit
- Duration
- 3 months
- Population
- Patients with anxiety disorders
- Participants
- 264
- Avg age
- ~44.6
RCTA combination of plant extracts in the treatment of outpatients with adjustment disorder with anxious mood: controlled study versus placebo1997n=91
In 182 outpatients with adjustment disorder and anxious mood over 28 days, Euphytose (containing hawthorn among six extracts) improved anxiety symptoms versus placebo.
- Effect
- Benefit
- Duration
- 28 days
- Population
- Adults
- Participants
- 91
InositolView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Research combining several clinical studies shows that taking inositol supplements does not help reduce anxiety symptoms for people with anxiety disorders like OCD, panic disorder, or PTSD any better than a placebo.
- Current evidence does not support using inositol for anxiety relief.
Browse 1 study·1 meta-analysis
MetaA meta-analysis of inositol for depression and anxiety disorders2014n=242
A meta-analysis of 242 participants found inositol may help panic disorder but showed limited evidence for depression and other anxiety disorders.
- Effect
- Benefit
- Population
- Depression patients
- Participants
- 242
TheanineView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is not clear if taking L-theanine by mouth helps with anxiety.
- One early study showed that a single 200 mg dose did not reduce anxiety caused by stress in a lab test.
- But another small study found that taking 200 mg every day for 4 weeks helped lower anxiety and improve sleep in people feeling stress.
Browse 2 studies
RCTEffects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial2019n=30
An RCT of 30 healthy adults found that 200 mg/day L-theanine for 4 weeks significantly reduced trait anxiety, depression, and PSQI sleep scores and improved verbal fluency versus placebo.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 200 mg/day
- Population
- Healthy adults
- Participants
- 30
- Avg age
- 48.3±11.9
RCTThe acute effects of L-theanine in comparison with alprazolam on anticipatory anxiety in humans2004n=16
An RCT of 16 healthy volunteers found that 200 mg L-theanine showed mild relaxing effects at baseline but neither L-theanine nor 1 mg alprazolam reduced anticipatory anxiety under induced stress.
- Effect
- No Benefit
- Dose
- 1 mg
- Population
- Healthy adults
- Participants
- 16
Vitamin B2 (Riboflavin)View supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is unclear if taking riboflavin (vitamin B2) by mouth helps with anxiety.
- One large study found that adults who got more riboflavin in their diet (more than 2.1 mg daily) were slightly less likely to have anxiety compared to those who ate less (under 1.6 mg daily).
- This connection was stronger in men.
Browse 1 study
RCTEffect of White Potatoes on Subjective Appetite, Food Intake, and Glycemic Response in Healthy Older Adults2020n=20
A randomized trial of 20 older adults found that 13.7 g subjective appetite and glycemic response were measured for 120 min using visual analogue scales and capillary blood samples, respectively.
- Dose
- 13.7 g
- Population
- Older adults
- Participants
- 20
- Avg age
- 70.4±0.6
Vitamin B6View supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is not clear whether vitamin B6 helps with anxiety.
- In one study, students who took 100 mg of vitamin B6 daily for a month did not have lower anxiety levels than those taking a placebo.
- Since the people studied did not necessarily have an anxiety disorder, more high-quality evidence is needed.
Browse 2 studies
RCTHigh-dose Vitamin B6 supplementation reduces anxiety and strengthens visual surround suppression2022n=307
A randomized trial of 307 young adults found that vitamin B6 supplementation reduced self-reported anxiety and induced a trend towards reduced depression, as well as increased surround suppression of visual contrast detection, but did not reliably influence the other outcome measures.
- Effect
- Benefit
- Duration
- 1 month
- Population
- Young adults
- Participants
- 307
- Ages
- 18–58
RCTEffect of Combined Use of Calcium and Vitamin B6 on Premenstrual Syndrome Symptoms: a Randomized Clinical Trial2016n=38
An RCT of 76 women found combined calcium 500 mg plus vitamin B6 reduced PMS symptoms more than B6 alone over 2 months.
- Effect
- Benefit
- Duration
- 2 months
- Dose
- 40 mg/day
- Population
- Women
- Participants
- 38
- Ages
- 20–30
QuercetinView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Quercetin has insufficient evidence for Anxiety.
Browse 2 studies
Open-labelBenefits of Quercetin on Glycated Hemoglobin, Blood Pressure, PiKo-6 Readings, Night-Time Sleep, Anxiety, and Quality of Life in Patients with Type 2 Diabetes Mellitus: A Randomized Controlled Trial2024n=50
In 88 type 2 diabetes patients, quercetin 500 mg/day for 12 weeks lowered HbA1c −4.0% versus +0.1% in control and improved anxiety and quality-of-life scores.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 500 mg/day
- Population
- Diabetic patients
- Participants
- 50
RCTThe Impact of Three-Month Quercetin Intake on Quality of Life and Anxiety in Patients With Type II Diabetes Mellitus: An Early Data Analysis From a Randomized Controlled Trial2024n=50
In 38 type 2 diabetes patients at 12-week interim follow-up, quercetin 500 mg/day improved FEV1 (+6.8% vs −0.3% in control) alongside usual care versus standard treatment alone.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 500 mg/day
- Population
- Diabetic patients
- Participants
- 50
- Ages
- 50+
YohimbeView supplement →
Do not purchase·★★★★★
How we scored this▸
- There is limited information about using yohimbine to help with anxiety or phobias.
- In people afraid of flying, taking yohimbine with virtual reality therapy did not reduce anxiety better than therapy alone.
- But in people with claustrophobia, taking yohimbine before therapy helped reduce their peak fear after one week.
- Yohimbe bark has not been tested for anxiety.
Browse 2 studies
RCTDoes yohimbine hydrochloride facilitate fear extinction in virtual reality treatment of fear of flying? A randomized placebo-controlled trial2012n=67
In an RCT of 67 participants, 10 mg, these data do not support the initial findings of exposure-enhancing effects of YOH in this dosage in clinical populations.
- Effect
- No Benefit
- Duration
- 4 weeks
- Dose
- 10 mg
- Population
- Adults
- Participants
- 67
RCTFacilitation of fear extinction in phobic participants with a novel cognitive enhancer: a randomized placebo controlled trial of yohimbine augmentation2009n=24
A study of 24 claustrophobic participants given 10.8 mg yohimbine or placebo before two 1-hour exposure sessions found both groups improved post-treatment, but the yohimbine group showed significantly greater peak-fear reduction at one-week follow-up.
- Effect
- No Benefit
- Dose
- 10.8 mg yohimbine hydrochloride, 2× before exposure
- Population
- Adults
- Participants
- 24
Evidence visualised
Same ratings as above, aggregated so you can see coverage and imbalance.
| Supplement | DEX | Studies | Meta-analyses | Share |
|---|---|---|---|---|
| Kava | ★★★★★68% | 30 | 8 | 43% |
| Ashwagandha | ★★★★★76% | 13 | 2 | 19% |
| Valerian | ★★★★★52% | 5 | 2 | 7% |
| Echinacea | ★★★★★48% | 4 | 0 | 6% |
| Hawthorn | ★★★★★48% | 3 | 0 | 4% |
| Apigenin | ★★★★★60% | 2 | 0 | 3% |
| Ginkgo | ★★★★★64% | 2 | 1 | 3% |
| Quercetin | ★★★★★40% | 2 | 0 | 3% |
| Theanine | ★★★★★44% | 2 | 0 | 3% |
| Vitamin B6 | ★★★★★44% | 2 | 0 | 3% |
| Yohimbe | ★★★★★32% | 2 | 0 | 3% |
| Inositol | ★★★★★48% | 1 | 1 | 1% |
| Rhodiola | ★★★★★56% | 1 | 0 | 1% |
| Vitamin B2 (Riboflavin) | ★★★★★44% | 1 | 0 | 1% |