Herbal medication for stress relief

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In this article, we’ll explore some of the most popular research-backed herbs for anxiety, as well as other treatment options to consider.

Research suggests that several herbal supplements may be helpful in managing anxiety, though more research is needed ( 2 ).

Anxiety disorders affect over 18% of people in the United States every year. Over the years, treatment options for anxiety disorders have widened to include both prescription medications and natural alternatives ( 1 ).

While herbal supplements may be used to help manage anxiety, they do not provide a cure. Therefore, when selecting supplements, be wary of products that claim to treat or cure anxiety disorders.

Before trying any new herbal supplements for anxiety, it’s important to ask your healthcare professional about potential medication interactions or safety concerns.

According to the National Institute of Mental Health, anxiety is caused by genetics and environmental factors, such as trauma, stress in childhood, or frequent negative or stressful life events. A family history of mental health conditions or anxiety can also increase your risk ( 4 ).

Anxiety disorders cause frequent intense fear or nervousness that can disrupt day-to-day life. In fact, it’s estimated that up to 30% of adults experience an anxiety disorder at some point in their life ( 3 , 4 ).

Anxiety is a feeling of fear or nervousness, often associated with life stressors, like health, money, work, or relationships. While anxiety is a common response to occasional stressors, such as a job interview or a medical procedure, some people experience these feelings more often.

Also keep in mind that the Federal Drug Administration (FDA) does not approve herbal supplements, so choosing herbs from a reputable company is essential for safety and effectiveness.

Before using herbs to support your mental health and manage your anxiety symptoms, talk with a healthcare professional to avoid potential interactions with medications or health conditions.

One review of more than 100 studies spanning over a 20-year period found that 45% of the studies demonstrated positive outcomes of herbal supplements on anxiety and depression symptoms with fewer negative effects than traditional medication ( 6 ).

Herbs have been used to relieve mental health symptoms for centuries in some parts of the world and have gained popularity in the United States over the past few decades ( 5 ).

Herbal medicine is a type of complementary and alternative medicine that uses medicinal plants to support optimal health or alleviate specific symptoms.

Many people rely on herbs to help with mild to moderate mental health conditions, such as anxiety, to avoid the unwanted and negative side effects of medications.

Every brand and product on our list has been vetted to ensure that it aligns with Healthline’s brand integrity standards and approach to well-being. Each product in this article:

A note on price

General price ranges with dollar signs ($–$$$) are indicated below. One dollar sign means the product is rather affordable, whereas three dollar signs indicate a higher cost.

Best with ashwagandha

Price: $$
Recommended dose: 1 full dropper (1 mL) 2–3 times daily
Type: liquid
Active ingredients: ashwagandha root
Potential side effects of ashwagandha: stomach discomfort, rash, itching

Ashwagandha (Withania somnifera) is an herb used in Ayurveda, a form of alternative medicine with roots in India. It’s an adaptogenic herb with a long history of use as a treatment for anxiety. Many of the active compounds in ashwagandha have been shown to have anti-stress, anti-inflammatory, and antioxidant properties (7).

NOW Ashwagandha Extract is certified organic. NOW supplements are also third-party certified by UL Solutions to ensure purity, potency, and safe manufacturing processes.

One 2019 small double-blind study in 60 adults with insomnia and anxiety found that taking 600 mg of ashwagandha daily for 10 weeks significantly improved anxiety and insomnia scores, compared with the placebo (8).

Another recent small study found that healthy adults taking 600 mg of ashwagandha daily for 8 weeks had significantly reduced cortisol (stress hormone) levels, perceived stress scores, and reduced anxiety levels, compared with those taking the placebo or a lower dose (9).

To help relieve anxiety, current research suggests taking at least 600 mg of ashwagandha per day. Each 1 mL serving of NOW ashwagandha extract provides approximately 500 mg of ashwagandha.

Keep in mind that because studies are limited, it’s important to talk with your healthcare professional before using this supplement.

Pros

third-party certified
certified organic
non-GMO verified
vegan-friendly
liquid formulation

Cons

some reviewers dislike the taste
includes cane alcohol, which some users may prefer to avoid

Best with passionflower

Price: $$
Recommended dose: 1 or 2 capsules daily, as needed
Type: capsules
Active ingredients: passionflower (flower and ariel parts)
Potential side effects of passionflower: drowsiness, confusion, uncoordinated movements (10)

Passionflower (Passiflora incarnata) has been used for centuries to treat anxiety symptoms and is a common ingredient in mental wellness supplements for its potential ability to help reduce feelings of stress and anxiety (11, 12).

In one study, 40 participants were given either passionflower or midazolam (an anti-anxiety drug) 30 minutes before a tooth extraction (13).

The study found that passionflower and midazolam similarly reduced symptoms of anxiety. Additionally, unlike midazolam, passionflower did not cause negative side effects, like amnesia, after the operation.

Keep in mind that more research is needed on the long-term safety and effectiveness of passionflower supplements. Passionflower should be avoided during pregnancy because it may induce uterine contractions (10).

Additionally, as passionflower may interact with several medications, it’s important to talk with your healthcare professional before taking passionflower supplements.

NOW Passionflower provides 700 mg of passionflower extract per 2-capsule-sized serving. It’s also vegan-friendly and free of dairy, nuts, soy, and gluten.

NOW supplements are UL Solutions certified and tested multiple times throughout the manufacturing process.

Pros

third-party certified
dairy-, nut-, soy-, and gluten-free
non-GMO verified
vegan-friendly

Cons

may interact with several medications
not suitable for people who are pregnant

Best with lemon balm

Price: $$
Recommended dose: 15 drops, 1–3 times per day
Type: liquid
Active ingredients: lemon balm leaf
Potential side effects of lemon balm: stomach upset, dizziness, allergic reaction

Lemon balm (Melissa officinalis) is another medicinal herb traditionally used to help improve anxiety, depression, cognition, and other mood disorders (14).

Studies suggest that supplements containing 1,000–,500 mg of lemon balm may help ease symptoms of anxiety (15).

One study in 67 adults with insomnia found that taking a supplement containing 1,000 mg of lemon balm and 400 mg of lavender every night for 4 weeks resulted in significant improvements in insomnia symptoms and anxiety and depression scores (16).

Mary Ruth’s Lemon Balm is vegan-friendly, non-GMO, free of artificial flavors and colors, and soy, sugar, dairy, and nut-free. It’s also third-party tested, though the name of the testing organization isn’t disclosed on the company’s website.

Because Mary Ruth’s Lemon Balm is a proprietary blend made from pure lemon balm leaf soaked in vegetable glycerin to form a tincture, the company states that it can’t confirm the exact amount of lemon balm per serving.

Instead, they recommend starting with 15 drops, 1–3 times per day to find a dose that’s effective for you.

Pros

third-party tested
certified organic
vegan-friendly
non-GMO
free of soy, sugar, dairy, and nuts
alcohol-free
pleasant taste

Cons

unknown amount of lemon balm per serving

Best with rhodiola

Price: $$$
Recommended dose: 1 capsule daily with food
Type: capsule
Active ingredients: Rhodiola rosea root extract
Potential side effects of Rhodiola rosea: dizziness, either dry mouth or excessive saliva production (17)

Rhodiola rosea is an herb neuroprotective and anti-inflammatory effects that has been shown to be effective at reducing depression and anxiety symptoms in people with mild to moderate depression and generalized anxiety (18).

One study in 80 people experiencing burnout found that taking 400 mg of Rhodiola rosea for 14 days significantly improved self-reported anxiety, anger, confusion, depression, and stress, compared with the placebo group (19).

HUM Nutrition Big Chill contains 500 mg of Rhodiola rosea root extract per serving and is third-party tested for purity and potency.

The capsules are also vegan-friendly and free of artificial colors and preservative. Many reviewers claim that the supplement helps them feel calmer and better able to cope with everyday stressors.

Pros

third-party tested
subscription includes access to a registered dietitian
vegan-friendly
gluten-free
non-GMO

Cons

expensive
requires a subscription

Best with valerian root

Price: $$
Recommended dose: 4 capsules before bedtime
Type: capsules
Active ingredients: valerian root
Potential side effects of valerian root: headache, upset stomach, decreased alertness, excitability, uneasiness, heart disturbances, insomnia (20)

Valerian (Valeriana officinalis) is an herbal supplement that is often found in tea form. Active compounds in the valerian plant have sedative properties, making this herb another popular option for anxiety (21).

One review of 60 studies found that doses ranging from 100–1,300 mg of valerian root may reduce anxiety symptoms by changing the brain’s chemistry and the way it connects to anxiety (22).

Valerian root is considered safe for short-term use, up to 28 days (20).

Sundown Naturals Valerian Root is free of dairy, gluten, and artificial colors, sweeteners, and flavors.

Sundown Naturals has a great reputation in quality control and manufacturing processes. The products are also third-party tested by UL Solutions.

Pros

third-party tested
dairy- and gluten-free
non-GMO

Cons

not vegan- or vegetarian-friendly

Best with multiple herbs

Price: $
Recommended dose: 2 capsules, 2–3 times daily
Type: capsules
Active ingredients: hops flower, valerian root, chamomile flower
Potential side effects of valerian root: headache, upset stomach, decreased alertness, excitability, uneasiness, heart disturbances, insomnia (20)
Potential side effects of chamomile: nausea, drowsiness, diarrhea, allergic reaction (23)
Potential side effects of hops: drowsiness, dizziness, hypersensitivity reactions (24)

Swanson Vitamins Full Spectrum Valerian, Chamomile & Hops supplement is third-party tested, and customers rave that it helps with relaxation and sleep.

Each 2-capsule serving provides 250 mg of hops, as well as 250 mg each of chamomile flower and valerian root, both of which are also associated with benefits for anxiety and sleep (22, 25).

Chamomile (Matricaria recutita) is a popular herb that’s most widely used as a caffeine-free tea. Although chamomile contains a wide range of beneficial compounds, it’s well known for promoting relaxation, especially in people with anxiety (25).

One study in adults with moderate to severe generalized anxiety disorder (GAD) found that taking 1,500 mg of pharmaceutical-grade chamomile extract daily for 8 weeks resulted in significant improvements in anxiety scores and overall well-being (26).

Just keep in mind that as chamomile can interact with certain medications, it’s important to talk with your healthcare professional before taking chamomile extract, especially if you’re taking blood thinners or hormonal birth control or have had an organ transplant.

Hops (Humulus lupulus) are the flowers of a commercially grown herb commonly used in beer production. Like chamomile, certain compounds in hops are sedating, making them a potentially useful option for people with anxiety.

One study in 36 healthy young adults found that taking hop extract for 2 weeks resulted in a significant decrease in subjects’ depression and anxiety scores, compared with a placebo (27).

Human studies on hops and anxiety have been small, but the above study found that 200 mg of Humulus lupulus daily could help lower or relieve anxiety over time. Still, more research is needed.

Pros

third-party tested
affordable
contains several herbs in one formulation

Cons

not vegan-friendly