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Supplements for stress & anxious feelings

Feeling stressed, tense, or on edge.

Start with the basics

  • Regular aerobic exercise has robust evidence for reducing anxiety symptoms.
  • Breathing exercises, mindfulness, and adequate sleep.
  • Psychotherapy (e.g. CBT) is a first-line, evidence-based option.

Talk to a healthcare professional first

This information is for education only and is not medical advice, diagnosis, or treatment. Supplements can interact with medications and health conditions. Check with your doctor or pharmacist before starting anything, especially if you take medication, are pregnant or breastfeeding, or have a health condition. These statements have not been evaluated by the FDA; supplements are not intended to diagnose, treat, cure, or prevent any disease.

Ranked by strength of evidence

Ashwagandha

BModerate evidence

Meta-analyses of randomized trials found ashwagandha reduced perceived stress and anxiety scores and lowered cortisol versus placebo. Trials are generally small and short (6–12 weeks).

Dose used in studies
300–600 mg/day standardized root extract
Time to effect
4–8 weeks
Studies (2)
Safety, side effects & interactions →Where to buy (affiliate)

Lavender oil (oral, Silexan)

BModerate evidence

Meta-analyses found oral Silexan reduced anxiety scores versus placebo in people with anxiety, with low rates of side effects.

Dose used in studies
80–160 mg/day Silexan
Time to effect
2–6 weeks
Studies (2)
Safety, side effects & interactions →Where to buy (affiliate)

L-theanine

CLimited evidence

Meta-analysis found only a modest reduction in acute stress, largely driven by studies at high risk of bias; effects on anxiety were inconsistent.

Dose used in studies
200–400 mg/day
Time to effect
Acute to 4 weeks
Studies (2)
Safety, side effects & interactions →Where to buy (affiliate)

When to see a doctor

  • Anxiety interferes with work, relationships, or daily life.
  • You have panic attacks, or chest pain/palpitations you haven't had evaluated.