5 Science-Backed Supplements to Help Reduce Anxiety

Anxiety is a feeling of fear or worry that often comes up during stressful times, when things are uncertain, or when we sense danger. If these feelings do not go away or get worse, it could be a sign of an anxiety disorder. Although supplements are usually known for their physical health benefits, people have started using them more often to support mental well-being.

It’s important to talk to a doctor – whether it’s your primary care provider, psychiatrist or other specialist – before trying new supplements.

Anxiety is a natural emotional response characterized by feelings of fear, worry, and unease, often triggered by stressful or uncertain situations. While anxiety can be a normal and sometimes helpful reaction to challenges by preparing the body to respond to danger, excessive or persistent anxiety that disrupts daily functioning may indicate an anxiety disorder. Anxiety disorders are mental health conditions involving disproportionate fear or worry that lasts for extended periods.

Supplements may help manage anxiety by supporting serotonin pathways in the brain. Serotonin is a key mood-regulating neurotransmitter, and when its signaling is low—especially at receptors like 5-HT1A (which helps calm fear responses)—anxiety can increase.^[1] Prescription SSRIs (Selective Serotonin Reuptake Inhibitor) raise serotonin by blocking its reuptake, but supplements work differently. Instead of directly altering reuptake, they generally support serotonin production, improve receptor function, reduce inflammation, or help balance stress hormones.^[2]

Anxiety can feel overwhelming, but research shows that certain nutrients can support your nervous system and help calm the mind. Here’s a list of 5 supplements backed by clinical studies—plus tips on how to get them naturally.

Did you know your vitamin D levels might influence how anxious you feel? Studies show that higher vitamin D levels are linked to lower anxiety. For instance, one large study of over 12,000 U.S. adults found that those with the most vitamin D in their blood had significantly lower odds of anxiety.^[3] The reason for this is because Vitamin D helps the brain make more serotonin by activating genes involved in its production. It also reduces the breakdown and reuptake of serotonin indirectly, which can increase its availability—though not in the same targeted way as SSRIs. However, the exact biological mechanism by which vitamin D reduces anxiety remains unclear. It is believed to involve vitamin D’s role in brain function, including its anti-inflammatory and neuroprotective effects, as well as modulation of neurotransmitters related to mood regulation.^[4]

Dosage: At least 600 IU and preferably 2000 IU of vitamin D daily for adults. ^[5]

Sources: Fatty fish (salmon, tuna), egg yolks, sunlight (10–15 min/day). ^[5]

Love tea? L-theanine is a natural amino acid found in green tea, known for promoting calm without making you feel sleepy. Research shows that 200–400 mg per day can help reduce stress and anxiety by boosting neurotransmitters like GABA, serotonin, and dopamine. ^[6] It also increases alpha brain waves, which are associated with a relaxed but focused state. Many people use L-theanine to unwind while still staying mentally sharp. ^[7]

Dosage: 100–460 mg/day (you can also sip several cups of green tea!) ^[8]

Sources: Green Tea (multiple cups) 

Magnesium plays a key role in more than 300 processes in the body, supporting serotonin production and receptor function including how the nervous system functions. Research shows that magnesium can help reduce anxiety by influencing neurotransmitters that promote relaxation. ^[9]

A 2024 review of 15 clinical studies found that taking 300–500 mg of magnesium per day significantly reduced self-reported anxiety and improved sleep quality. ^[10]

Dosage: 300–400 mg elemental magnesium/day. ^[11]

Sources: Nuts, spinach, dark chocolate.

💤 Our pick: At For Youth, we created The Unwind with highly absorbable forms of magnesium to help calm the mind, relax the body, and promote deeper, more restorative rest. 

The Unwind combines Magtein® magnesium L-threonate — the only magnesium proven to cross the blood-brain barrier ^[12] — and L-theanine for deep sleep and reduced stress.

Omega-3 fatty acids, especially EPA and DHA from fish oil, may help reduce anxiety by calming inflammation and supporting healthy brain signaling. A 2018 analysis of 19 clinical trials involving over 2,200 participants found that taking 1,000 mg to 2,000 mg of EPA per day significantly lowered anxiety levels, with the strongest benefits seen in people with diagnosed anxiety or other clinical conditions. ^[13]

Dosage: 1–2 g EPA/day (4–12 weeks for benefits). ^[9]

Sources: Fatty fish and specialised algae oil strains.

Vitamin B6 supplementation has been shown to reduce anxiety levels in in a 2022 study. The researchers also found that B6 strengthened visual surround suppression, which is a brain process linked with sensory calm and stability. These changes suggest that B6 may help support a more balanced and less reactive nervous system.^[14] Vitamin B6 generally plays a key role as a cofactor in the biochemical conversion of tryptophan to serotonin.^[15]

Dosage: No more than 50 mg/day, only as needed ^[16]

Sources: Chickpeas, bananas, poultry, tuna.

In some countries, restrictions on vitamin B6 are already in effect—or are expected to be introduced soon driven by reports of peripheral neuropathy (nerve damage) occurring at doses lower than previously expected. ^[17] This makes it important to check your local regulations, especially if you plan to use higher-dose supplements.

To help with this, the table below summarises existing and upcoming vitamin B6 restrictions by country.

Herbal supplements such as Kava, Valerian, and Chamomile have been explored for anxiety relief, showing some potential benefits, but research is still limited and results vary.

• Kava: Contains compounds that promote relaxation by modulating GABA receptors. Some studies report reduced anxiety after short-term use. However, Kava has been linked to rare but serious liver toxicity, leading to regulatory restrictions in some countries. Use with caution and under medical supervision.

• Valerian: Traditionally used for insomnia and anxiety, valerian may improve sleep quality and reduce anxiety by enhancing GABA activity. Evidence from clinical trials is mixed, with some reporting mild benefits. Possible side effects include dizziness, gastrointestinal upset, and potential interactions with sedatives. 

• Chamomile: Commonly consumed as a tea, chamomile contains flavonoids that exhibit anti-anxiety effects. Small clinical studies suggest mild anxiety reduction, but stronger evidence is needed. Generally safe, but allergic reactions can occur, especially in those sensitive to ragweed or daisies.

These herbal supplements should be used cautiously, preferably under healthcare provider guidance to avoid adverse effects and interactions with medications. More rigorous clinical trials are needed to fully establish their safety and efficacy profiles for anxiety treatment. ^[30]