Anxiety is one of the most common mental health conditions in the United States. Research shows that about 31 percent of U.S. adults will experience an anxiety disorder at some point in their lives. Long-term anxiety can lower quality of life and increase the risk of depression. Because of this, many people look for ways to reduce symptoms and manage stress more effectively.
Treatment for anxiety often includes lifestyle changes, medication, therapy, supplements, or a combination of these tools. A healthcare professional can help you understand which option best fits your needs.
Some supplements may help ease stress, support calmness, or replace nutrients missing from your daily diet. To identify the most reliable options, nutrition experts Lisa Andrews, RD, and E.A. Stewart, RDN, reviewed the current research and shared their recommendations.
When to Talk to Your Doctor
Experts agree that you should speak with a healthcare professional before starting any supplement. Some products can interact with medications or may not be safe for long-term use. You should also contact your doctor if you experience side effects or worsening symptoms.
Top Supplement Picks for Anxiety
Best Magnesium: Life Extension Calm-Mag
This supplement provides magnesium acetyl-taurate, a form that may support brain function and help regulate anxiety. Each capsule contains 45 mg. Magnesium supports more than 300 processes in the body, and low levels may increase anxiety or depression risk.
Side effects can include digestive upset, especially diarrhea.
Best Vitamin D: Thorne Vitamin D Liquid
Vitamin D plays a role in brain health and mood. Low levels have been linked to higher anxiety. Each two-drop serving contains 1,000 IU. Because vitamin D is easy to under- or overuse, testing your levels is recommended before starting a supplement.
Best L-Theanine: Pure Encapsulations L-Theanine
L-theanine is an amino acid found naturally in green tea. Research suggests that 200–400 mg per day may help reduce stress-related anxiety. Each capsule contains 200 mg. Evidence is promising but mixed, and more studies are needed.
Best Omega-3: Viva Naturals Triple-Strength Omega-3 Fish Oil
Each serving provides 2,250 mg of omega-3s, including 1,500 mg of EPA. Some research shows that omega-3 supplements may help reduce anxiety symptoms at doses above 2,000 mg per day. Fish oil can cause a fishy aftertaste and may interact with certain medications.
Best Multivitamin: Pure Encapsulations O.N.E. Multivitamin
This multivitamin includes highly absorbable forms of many essential nutrients. Some studies suggest that multivitamins may reduce anxiety in people who are deficient in certain vitamins or minerals. This formula does not contain iron and includes added antioxidants, which may interact with medications.
Best for Sleep-Related Anxiety: Nutricost Valerian Root
Valerian root has been used for centuries to promote relaxation and improve sleep. Each serving provides 1,000 mg of extract. While generally safe for short-term use, valerian may cause digestive discomfort and is not intended for long-term daily use.
Best Ashwagandha: Pure Encapsulations Ashwagandha
Ashwagandha is an adaptogen that may help the body respond to stress. The National Institutes of Health reports that 300–600 mg per day may help with generalized anxiety. This supplement provides 500 mg. Ashwagandha can interact with several medications and should be used for no more than three months.
Best Passion Flower: Nutricost Passion Flower Extract
Passion flower may help increase GABA levels in the brain, which can encourage relaxation. Each capsule provides the equivalent of 1,500 mg of passion flower. Research suggests this herb may help reduce symptoms of generalized anxiety disorder and improve sleep quality.
Best Lemon Balm: Double Wood Supplements Lemon Balm Tincture
Lemon balm is a plant-based supplement that may support mood and reduce anxiety. Each serving provides 590 mg of extract. This tincture can be added to food or drinks. Lemon balm may interact with medications such as SSRIs and may not be safe for people with thyroid or glaucoma conditions.
How We Selected the Best Supplements
This list is based on research evidence, ingredient quality, dosage accuracy, and expert recommendations. All products were chosen from reputable brands that conduct third-party testing to ensure purity and safety.
The final recommendations also reflect guidance from four registered dietitians:
- Lisa Andrews, RD
- E.A. Stewart, RDN
- Julie Kaur Kalair, MPH, RDN
- Vanessa Imus, RDN
What to Consider Before Choosing a Supplement
Your choice should depend on what may be contributing to your anxiety. Consider whether you need support with stress, nutrient deficiencies, or sleep. Always review potential interactions with your doctor, especially if you take prescription medications, are pregnant, or have chronic health conditions.
Third-party testing
Independent testing from organizations such as USP or NSF confirms that a supplement contains what the label states.
Research-backed ingredients
Look for ingredients supported by clinical studies in humans, especially at the dosage provided in the product.
Safety and interactions
Supplements can affect medications or medical conditions. Always discuss new supplements with a professional.
Understanding Anxiety
Anxiety is a state of heightened worry or fear. Common symptoms include rapid heartbeat, digestive changes, insomnia, irritability, restlessness, and nausea. Occasional anxiety is normal, but persistent symptoms that disrupt daily life should be evaluated by a healthcare provider.
Are Supplements Safe?
Supplements are regulated differently from medications in the United States. The FDA oversees labeling and manufacturing standards, but it does not verify safety or effectiveness before a supplement is sold. Because of this, third-party testing is an important extra layer of safety.
Supplements should not replace professional care for anxiety. Always discuss new products with your doctor.
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