Anxiety supplements fall into three categories: those with solid clinical evidence, those with promising but limited research, and those that are mostly marketing. This breakdown focuses on what actually works.
Strong Evidence
Magnesium calms the nervous system by regulating GABA, the brain's main relaxation neurotransmitter. Studies show significant anxiety reduction in people who were deficient. Since most people don't get enough from food, this is a logical first step.
Ashwagandha is an adaptogen that helps your body handle stress more efficiently. Multiple clinical trials show it lowers cortisol by 14-28% and reduces anxiety scores. Takes a few weeks to build up.
L-theanine promotes alpha brain waves (relaxed but alert) without sedation. Found in tea but you'd need many cups for a therapeutic dose. Works well with caffeine to smooth out jitters.
Moderate Evidence
The patented Silexan extract has several clinical trials showing anxiety reduction comparable to low-dose benzodiazepines, without dependency risk. Generic lavender may not have the same effect.
Higher EPA omega-3s show modest anxiety benefits in meta-analyses. Not a primary anxiety treatment, but if you're already supplementing for other reasons, you may get some bonus anxiety relief.
Anxiety Support Stack
A reasonable combination for anxiety without overcomplicating things.
| Ingredient | Dose | When |
|---|---|---|
| Magnesium Glycinate | 300mg | Before bed |
| Ashwagandha (KSM-66) | 300mg | Morning |
| L-Theanine | 200mg | As needed |
Beyond Supplements
- •Sleep optimization - anxiety and poor sleep feed each other
- •Reducing caffeine or pairing with L-theanine
- •Regular movement and exercise
- •Limiting alcohol - temporary relief but increases anxiety long-term
Note: If your anxiety is severe or interfering with daily life, these supplements are supportive tools, not replacements for professional help.