Natural Remedies for Anxiety
Informative & calm overview of evidence-informed options you can discuss with a clinician. Educational only — not medical advice. Amazon links may be affiliate; we earn from qualifying purchases.
Quick picks
- L‑theanine — smooth focus, often from green tea
- Magnesium (glycinate) — relaxation & sleep support
- Ashwagandha — adaptogen, stress response
- Chamomile tea — gentle, evening-friendly
- Lavender (aromatherapy) — calm scent, pillow/room
- Omega‑3 — general mood support
- Passionflower / Valerian — occasional wind‑down
- Mind‑body tools — weighted blanket, meditation
Talk to your clinician if
- You’re pregnant, breastfeeding, or have medical conditions
- You take prescription meds (risk of interactions)
- Symptoms are severe, persistent, or worsening
Most supplements are intended for adults. Start with low doses, one change at a time.
L‑theanine
L‑theanine (from green tea) is commonly used for smooth alertness and taking the “edge” off situational stress for some people. Often taken daytime; non‑sedating for most.
L‑theanine 200 mg capsules
Simple single‑ingredient option.
Green tea (decaf) bags
Gentle tea without caffeine.
Typical: 100–200 mg, 1–2×/day. Notes: May increase calm focus; avoid if sensitive.
Magnesium (glycinate)
Magnesium supports muscle relaxation and sleep quality, which can indirectly help anxiety. Glycinate is often chosen for calm and GI tolerance.
Magnesium Glycinate 200–400 mg
Well‑tolerated chelate form.
Magnesium powder (evening mix)
Stir into warm water before bed.
Typical: 200–400 mg in the evening. Avoid with significant kidney disease; can interact with some meds.
Ashwagandha (Withania somnifera)
An adaptogenic herb traditionally used for stress support. Some people report improved stress tolerance and sleep onset.
Ashwagandha root extract 600 mg/day
Standardized KSM‑66® style extract.
Ashwagandha gummies
Easy compliance if you dislike capsules.
Notes: May cause GI upset in some. Check with your clinician if using thyroid meds, sedatives, or if pregnant.
Chamomile tea
Classic, gentle botanical that many use for pre‑bed wind‑down. Caffeine‑free, pleasant taste, widely available.
Notes: Rare ragweed allergy cross‑reactivity. Discontinue if any reaction.
Lavender (aromatherapy)
Lavender scent is commonly used for relaxation. Aromatherapy provides sensory cues for calm; topical dilution is another option.
Lavender essential oil
Use in a diffuser or a few drops on cotton near pillow.
Essential oil diffuser
Set a 30–60 min timer while winding down.
Notes: Do not ingest essential oils. For skin use, dilute properly; avoid open flames.
Omega‑3 (EPA/DHA)
Omega‑3s support general brain health and mood in some contexts. If you don’t eat fatty fish regularly, a supplement is a common convenience.
Fish oil 1–2 g EPA/DHA
Enteric‑coated to reduce aftertaste.
Algal omega‑3 (vegan)
Plant‑based DHA/EPA source.
Notes: Can affect bleeding risk at high doses—check if you use anticoagulants.
Passionflower & Valerian (occasional wind‑down)
Herbs traditionally used for evening relaxation. Many prefer teas or combined sleep blends.
Valerian root
Classic nighttime herb; distinct scent.
Passionflower capsules
Often used before bed.
Bedtime tea blend
Easy “tea ritual” for sleep preparation.
Notes: Can be sedating. Avoid mixing with alcohol or other sedatives. Do not drive after use.
Mind‑body tools & comfort
Small environmental changes and body‑based cues can support nervous‑system calm alongside daily habits.
Everyday anchors
- Regular wake time, morning light, and movement
- Gentle caffeine strategy (cutoff 6–8h before bed)
- Balanced meals; adequate protein/fiber; hydration
- Limit alcohol on high‑stress days
Reminder: If anxiety disrupts work, relationships, or sleep for weeks, talk with your clinician. Therapy (e.g., CBT) and, when appropriate, medications can be very effective.