12 Effective Herbal Supplements for Anxiety & Mental Health

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Ever feel like your life is one big stress ball waiting to burst? You’re not alone! Anxiety can be overwhelming, and finding a way to unwind and naturally soothe those anxious symptoms is absolutely essential. But what if I told you the secret to a calmer, more balanced mental health is hidden in your garden or local health store? Welcome to the world of herbal supplements, where plants aren’t just pretty to look at, but are also potent aids against anxiety and stress! Think: a soothing cup of chamomile tea before bed, a refreshing lavender spray on your pillow, or a little valerian root to ease those nerves. Let’s discover how these natural remedies can sprinkle a bit of zen into your daily grind, bedtime and self care routine.

The best herbal supplements for anxiety

• Best Ashwagandha → 88Herbs
• Best Lavender → HerbsPro
• Best Valerian → Starwest Botanics
• Best Kava Kava → HerbsPro
• Best CBD → Simply Transformative
• Best Rhodiola → 88Herbs
• Best Chamomile → HerbsPro
• Best Tumeric → FarmHaven
• Best Lemon Balm → HerbsPro
• Best Passionflower → Starwest Botanicals
• Best L-Theanine → 88Herbs
• Best St. John’s Wort → HerbsPro

What are medicinal herbs?

Before you start stocking up on the best medicinal herbs for anxiety and herbal supplements to support your mental health, you must first know a little bit about them.

In the simplest terms, medicinal herbs are products made from plants. They are used to treat diseases or health conditions, or to optimize health and wellness.

Medicinal herbs can be found across the globe, offering a plethora of organic remedies, health benefits and healing properties. Sound a little woo-woo? Herbal medicine dates back thousands of years. Modern day research has also confirmed the medicinal properties of plant medicine, and their ability to heal many diseases, allergies, natural treatments and much more ¹.

You don’t have to go out foraging these herbs yourself either, as they can be found in various forms, including herbal supplements.

The best herbal supplements for anxiety symptoms

Navigating the complexities of anxiety can be challenging, but nature offers a variety of herbal supplements that can provide relief and calmness. These herbs offer some of the most efficient forms of natural relief for anxiety, depression, insomnia and many other mental health disorders. Some help combat physical symptoms of anxiety, such as a sore stomach or poor indigestion, whereas others have a sedative effect that soothes and calms your mind, promoting restless sleep.

Let’s take a look at some of the best herbal supplements renowned for their effectiveness in alleviating anxiety symptoms.

1. Ashwagandha

Ashwagandha (Withania somnifera), also known as Indian ginseng, is a key herb in Ayurvedic medicine celebrated for its adaptogenic properties. This herb is particularly effective in managing stress and anxiety, making it a valuable addition to natural mental health strategies.

Ashwagandha is known for its ability to lower cortisol levels (your stress hormone). By reducing cortisol, it helps alleviate chronic stress and anxiety. A study in the Journal of Alternative and Complementary Medicine found that ashwagandha significantly reduced anxiety in participants compared to a placebo group ².

In addition to anxiety relief, ashwagandha herbal supplements improve mood and cognitive function. It has been shown to enhance mental clarity and task performance. Research published in Phytotherapy Research reported improvements in reaction time and cognitive abilities with ashwagandha supplementation ³.

Ashwagandha supports nerve cell growth and protects the brain from oxidative stress as well, offering long-term mental health benefits. Its neuroprotective effects help maintain mental acuity and prevent cognitive decline.

Grab my favourite ashwagandha supplement here.

2. Lavender

One of the top herbs for anxiety is lavender (Lavandula angustifolia), as it is a mild sedative that can calm the mind and induce a serene state of mind. Lavender can reduce anxiety and reduce stress by affecting the body’s fight-or-flight response. Its calming aroma and compounds, such as linalool, also help relax the nervous system. A study published in Phytomedicine found that lavender oil capsules significantly reduced anxiety levels in participants compared to a placebo ⁴.

Lavender is also effective in improving sleep quality, which is often disrupted by anxiety. Its sedative effects help individuals fall asleep faster and enjoy more restful sleep. Research in the Journal of Alternative and Complementary Medicine showed that lavender aromatherapy improved sleep quality and duration ⁵.

Get all of your favourite lavender products here.

3. Chamomile

Chamomile (Matricaria chamomilla) is a popular herb for anxiety due to its ability to significantly reduce moderate to severe symptoms of generalized anxiety disorder (GAD) thanks to its calming and soothing effects. Often enjoyed as a tea, chamomile is also a great medicinal herb for inducing sleep and fighting off insomnia.

This herbal supplement is best known for its mild sedative effects, which help reduce stress and anxiety. The herb contains apigenin, an antioxidant that binds to certain receptors in the brain, promoting relaxation and reducing anxiety symptoms. A study published in the Journal of Clinical Psychopharmacology found that chamomile extract significantly reduced generalized anxiety disorder (GAD) symptoms compared to a placebo ⁶.

Chamomile is also effective in enhancing sleep quality, which can be disrupted by anxiety. Its gentle sedative properties help individuals fall asleep more easily and enjoy deeper, more restful sleep. Research in BMC Complementary and Alternative Medicine showed that chamomile extract improved sleep latency and quality in postpartum women experiencing sleep disturbances ⁷.

You can find all kinds of chamomile herbal supplements here.

4. Valerian Root

Valerian root (Valeriana officinalis) is a time-honored herbal remedy known for its sedative and anxiolytic effects. Used for centuries to promote relaxation and improve sleep, valerian root is a powerful ally in managing anxiety and enhancing mental health.

Valerian root is particularly effective in reducing anxiety and stress. It works by increasing the levels of gamma-aminobutyric acid (GABA) in the brain, a neurotransmitter that helps calm the nervous system. A study published in Phytotherapy Research found that valerian extract significantly reduced anxiety symptoms in participants compared to a placebo ⁸.

Valerian root is also well-known for its ability to improve sleep quality and duration. It helps individuals fall asleep faster and enjoy deeper, more restful sleep, making it an excellent choice for those whose anxiety interferes with their sleep patterns. Research in the American Journal of Medicine highlighted that valerian root can improve sleep latency and quality without the side effects associated with conventional sleep medications ⁹.

Check out these valerian herbal supplements.

5. Passionflower

Passionflower (Passiflora incarnata) is an excellent herb for anxiety, renowned for its calming and anxiolytic properties. Traditionally used by Native Americans for its medicinal benefits, passionflower is now recognized globally for its ability to reduce anxiety and support mental health.

Passionflower works by increasing levels of gamma-aminobutyric acid (GABA) in the brain. GABA is a neurotransmitter that helps reduce brain activity, promoting relaxation and reducing anxiety symptoms. A study published in Phytotherapy Research found that passionflower extract was as effective as a common anti-anxiety medication, oxazepam, in reducing anxiety without the sedative effects ¹⁰.

In addition to its anxiety-relieving effects, passionflower is also known for its ability to improve sleep quality. Its calming properties help individuals fall asleep more easily and enhance the overall quality of sleep. Research in the Journal of Clinical Pharmacy and Therapeutics indicated that passionflower tea could improve sleep quality in adults with mild sleep disturbances ¹¹.

Get your passionflower herbal supplements.

6. L-Theanine

L-Theanine is an amino acid predominantly found in green tea leaves (Camellia sinensis). It is well-regarded for its ability to promote relaxation and reduce anxiety without causing drowsiness, making it a popular choice for those seeking natural mental health support.

L-Theanine is known for its calming effects, which help reduce stress and anxiety. It works by increasing the levels of serotonin, dopamine, and GABA in the brain, neurotransmitters that regulate mood and relaxation. A study published in the Journal of Clinical Psychiatry found that L-Theanine significantly reduced anxiety and improved symptoms in patients with generalized anxiety disorder ¹².

In addition to its anxiolytic properties, L-Theanine also enhances cognitive function. It promotes alpha brain wave activity, which is associated with a relaxed yet alert mental state. Research in Nutritional Neuroscience showed that L-Theanine supplementation improved attention and reaction time in individuals exposed to stressful situations ¹³.

You can get our favourite l-theanine supplement here.

7. Tumeric

Turmeric (Curcuma longa) is a vibrant yellow spice commonly used in cooking, particularly in Indian cuisine. Beyond its culinary uses, turmeric is celebrated for its powerful medicinal properties, especially its ability to combat inflammation and support mental health.

Turmeric’s active compound, curcumin, is known for its anti-inflammatory and antioxidant effects, which can play a crucial role in reducing stress and anxiety. Chronic inflammation is often linked to mood disorders, and by mitigating inflammation, curcumin helps promote mental well-being. A study published in the Journal of Affective Disorders found that curcumin significantly reduced symptoms of anxiety in individuals with major depressive disorder ¹⁴.

Curcumin also supports cognitive health by enhancing brain-derived neurotrophic factor (BDNF) levels, which aid in the growth and survival of neurons. This can help improve mood, memory, and overall cognitive function. Research in the American Journal of Geriatric Psychiatry showed that curcumin supplementation improved memory and attention in older adults ¹⁵.

You can use tumeric as a spice in your upcoming meals or take it as a herbal supplement here.

8. Kava Kava

Kava Kava (Piper methysticum) isn’t just fun to say. It’s a tropical plant native to the South Pacific islands, known for its potent anxiolytic and calming properties. Traditionally used in social and ceremonial drinks, Kava Kava has become popular as a natural remedy for anxiety and stress.

Kava Kava is renowned for its ability to reduce anxiety. It contains kavalactones, which interact with the brain’s limbic system—the area associated with emotions and behavior. These compounds help enhance GABA activity, promoting relaxation and reducing anxiety. A study published in Psychopharmacology found that Kava Kava significantly reduced anxiety symptoms in participants with generalized anxiety disorder compared to a placebo ¹⁶. 

In addition to its anxiety-relieving effects, Kava Kava can also improve sleep quality. Its sedative properties help individuals fall asleep more easily and enjoy deeper, more restful sleep, making it beneficial for those with anxiety-related insomnia. Research in the Journal of Clinical Psychopharmacology indicated that Kava Kava improved sleep quality and reduced stress-related insomnia without significant side effects ¹⁷.

Grab a kava kava herbal supplement here.

9. Rhodiola

Rhodiola (Rhodiola rosea), also known as Arctic root or golden root, is an adaptogenic herb traditionally used in Eastern Europe and Asia to enhance resilience to stress. Rhodiola is praised for its ability to boost mental performance, alleviate fatigue, and reduce symptoms of anxiety.

Rhodiola helps the body adapt to stress by regulating cortisol levels and supporting the adrenal glands. It enhances the brain’s ability to cope with anxiety by increasing the availability of neurotransmitters like serotonin, dopamine, and norepinephrine. A study published in Phytomedicine found that Rhodiola extract significantly reduced symptoms of generalized anxiety disorder in participants, improving their overall well-being ¹⁸.

Rhodiola is also known for its ability to enhance cognitive function, particularly during periods of stress and fatigue. It improves mental clarity, focus, and memory. Research in the Journal of Ethnopharmacology demonstrated that Rhodiola supplementation improved attention, cognitive function, and endurance in individuals under stress ¹⁹.

Grab rhodiola supplements here.

10. Cannabidiol (CBD)

Cannabidiol (CBD) is a non-psychoactive compound found in the cannabis plant. Unlike THC, CBD does not induce a “high” and is renowned for its therapeutic benefits, particularly in the realm of mental health and anxiety management.

CBD interacts with the endocannabinoid system (ECS) in the body, which plays a crucial role in regulating mood, stress response, and overall homeostasis. It helps reduce anxiety by modulating the activity of neurotransmitters and promoting a sense of calm. A study published in Neurotherapeutics found that CBD has considerable potential as a treatment for multiple anxiety disorders, with a notable reduction in anxiety levels observed in the participants ²⁰.

In addition to its anxiety-relieving effects, CBD is also known to improve sleep quality. Its calming properties help individuals fall asleep faster and achieve a deeper, more restorative sleep. Research in the Permanente Journal demonstrated that CBD improved sleep scores in individuals with anxiety and sleep disorders, highlighting its dual benefit for mental health ²¹.

Be sure to get it from a reputable CBD brand like Simply Transformative.

11. Lemon Balm

Lemon balm (Melissa officinalis) is a fragrant herb from the mint family, known for its calming and soothing properties. Traditionally used in herbal medicine, lemon balm is celebrated for its ability to alleviate anxiety and promote mental well-being.

Lemon balm is renowned for its gentle sedative effects, which help reduce stress and anxiety. It works by increasing GABA (gamma-aminobutyric acid) levels in the brain, a neurotransmitter that promotes relaxation and reduces nervous tension. A study published in Nutrients found that lemon balm extract significantly reduced anxiety symptoms and improved mood in participants ²².

In addition to its anxiolytic properties, lemon balm has been shown to enhance cognitive function, particularly under stressful conditions. It can improve focus, memory, and overall mental clarity. Research in Psychosomatic Medicine demonstrated that lemon balm improved mood and cognitive performance in a dose-dependent manner ²³.

You can get your lemon balm herbal supplements here.

12. St. John’s Wort

St. John’s Wort (Hypericum perforatum) is a flowering plant known for its medicinal properties, particularly in treating mood disorders. Widely used in traditional medicine, this herb is recognized for its potential to alleviate anxiety and support overall mental health.

This herbal supplement is effective in reducing anxiety and stress due to its active compounds, hypericin and hyperforin, which influence neurotransmitter activity in the brain. These compounds help increase levels of serotonin, dopamine, and norepinephrine, contributing to mood regulation and anxiety reduction. A study published in the Journal of Clinical Psychopharmacology found that St. John’s Wort significantly decreased anxiety symptoms in participants with generalized anxiety disorder (GAD) ²⁴.

St. John’s Wort is perhaps best known for its antidepressant effects. It is commonly used to treat mild to moderate depression, which often coexists with anxiety. Research in the British Medical Journal indicated that St. John’s Wort was as effective as standard antidepressants in treating depression, with fewer side effects ²⁵.

You can pick up your St. John’s Wort supplements here.

FAQ about Herbal Supplements for Anxiety

1. What are the best herbs for anxiety? Some of the best herbs for anxiety include valerian root, lavender, and ashwagandha due to their calming effects.
2. Can herbal supplements replace medication? Herbal supplements can complement but not necessarily replace prescribed medications. Always consult a healthcare provider.
3. Are herbal supplements safe for everyone? While generally safe, herbal supplements may not be suitable for everyone. It’s important to seek professional advice.
4. How long do herbal supplements take to work? The effects of herbal supplements can vary, with some individuals noticing benefits within a few days to weeks.
5. Can herbal supplements interact with other medications? Yes, certain herbal supplements can interact with medications, so it’s crucial to consult with a healthcare provider.
6. What are the signs of a good quality herbal supplement? Good quality supplements have clear labeling, reputable sourcing, and third-party testing for purity and potency.

Conclusion

Herbal supplements offer a natural and holistic approach to managing anxiety and improving overall mental health. By understanding the different types of herbs and their benefits, individuals can make informed choices about their use. Whether seeking to reduce stress, improve mood, or enhance cognitive function, herbal supplements provide a valuable option for those looking to support their health naturally.

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