# Supplements 411: What I Actually Recommend for Anxiety (and Which Ones I Skip)

Written by: Ashley Hughes, PMHNP-FNP

Psychiatric and Family Nurse Practitioner

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I hear quite often "Are there any supplements that actually work for anxiety?"

And honestly, it's a good question.

I like supplements, but I'm also pretty selective. Just because something is "natural" doesn't mean it's harmless, and unfortunately, the supplement aisle can feel overwhelming. There are hundreds of products claiming to help stress and anxiety, but only a handful that I consistently find myself discussing with patients.

They're not magic, they don't replace therapy, medication, sleep, movement, or all of the other things we know matter. But sometimes they can be VERY helpful tools.

These are some of my favorites.

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  Anxiety and Supplements- the connection

The connection between supplements and anxiety

1. Lavender Oil (Silexan)

This one surprises people. When most people think lavender, they picture candles and essential oils. But there is actually a specific oral lavender extract called Silexan that has some of the strongest research among herbal supplements for anxiety. I find it fascinating that other countries utilize this type of steam-distilled lavender as an actual medication. In the US given the FDA classifies it as a supplement, there isn't an incentive for companies to spend hundres of millions on FDA approval.

Studies have shown benefits for anxiety, sleep, and even some depressive symptoms, with results that have been comparable to some prescription medications in certain studies. I like that it's generally well tolerated and tends to have a calming effect without feeling sedating for most people. I think my next blog post may have to be a deep dive into Lavender oil.

2. Ashwagandha

Ashwagandha has become incredibly popular, and unlike many trendy supplements, there is some decent research behind it. I find it most helpful for people who describe feeling "stressed all the time," overwhelmed, or constantly stuck in fight-or-flight mode.

That said, more isn't always better. Quality matters, and I don't recommend it for everyone. It should be avoided during pregnancy and may not be appropriate in certain medical conditions.

3. Magnesium

Magnesium is probably one of my most common recommendations.

Many people associate it with constipation or muscle cramps, but magnesium plays a role in nervous system regulation, sleep, and stress response. Some studies suggest it may help with anxiety symptoms as well.

Not all forms are created equal. I usually lean toward magnesium glycinate because it's easier on the stomach and tends to be better tolerated.

Will it completely eliminate anxiety? Probably not. But for some people, improving sleep and reducing physical tension can make a noticeable difference.

4. L-Theanine

This one is one of my personal favorites.

The evidence isn't as strong as lavender or magnesium, but clinically, I find many people report feeling calmer and less "revved up." I often describe it as taking the edge off without making you feel groggy.

Some people use it during particularly stressful days, while others find it helpful before presentations, travel, or situations that tend to trigger anxiety.

I especially like that it generally doesn't leave people feeling foggy.

5. Chamomile

Chamomile isn't just tea before bed.

There are actually studies looking at concentrated chamomile extract for anxiety. While the research isn't perfect, it does suggest some benefit.

I tend to think of chamomile as gentle. It's not something I expect to make a dramatic difference overnight, but for some people, especially those who struggle with tension and sleep, it can be another piece of the puzzle.

Which Ones Do I Usually Avoid?

I tend to be much more cautious with supplements like St. John's wort and 5-HTP.

People are often surprised to learn that "natural" products can interact with medications. St. John's wort, in particular, can affect how many medications are metabolized, and both supplements can increase the risk of serotonin syndrome when combined with antidepressants.

Kava is another one I don't routinely recommend because of concerns about liver toxicity.

My Overall Approach to Anxiety Supplements

I don't believe in throwing ten supplements at a problem and hoping something sticks.

I would much rather start with one thing, give it time, and figure out whether it's actually helping. Sometimes supplements have a role. Sometimes they don't.

And sometimes anxiety isn't really a magnesium deficiency or a lack of lavender—it may be untreated anxiety that deserves a bigger conversation. As with anything in psychiatry, I believe treatment works best when it's individualized. What helps one person may do very little for another, and that's okay. If you're considering supplements for anxiety, make sure your provider knows what you're taking. "Natural" doesn't always mean risk-free, and some combinations can be more problematic than people realize.

But when used thoughtfully, supplements can absolutely be one more tool in the toolbox.

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About the Author

Ashley Hughes, MSN, APRN, FNP-BC, PMHNP-BC is the founder of Aligned Psychiatric Care. She has over 18 years of healthcare experience, including critical care nursing, internal medicine, and psychiatric mental health. Ashley provides evidence-based psychiatric evaluations and medication management with an integrative approach, helping children, adolescents, adults, and older adults manage conditions such as ADHD, anxiety, depression, PTSD, and bipolar disorder.

She believes mental health treatment should be collaborative, personalized, and grounded in both science and compassion.

Disclaimer: This article is for educational purposes only and should not replace individualized medical advice. If you have concerns about your mental health or medications, schedule an appointment with a qualified healthcare professional.