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What Actually Works for Anxiety?

Half of what's marketed for anxiety has zero clinical evidence. Here's what the research actually supports, ranked by evidence strength.

TL;DR

Best evidence: Ashwagandha (300-600mg KSM-66), L-Theanine (200-400mg), Magnesium (especially glycinate). Moderate evidence: Lavender oil, Kava. Limited/no evidence: Most "calm" blends, 5-HTP for anxiety specifically, GABA supplements (don't cross blood-brain barrier).

A

Strong Evidence

Ashwagandha (KSM-66)
300-600mg daily12 studies

Reduces cortisol and perceived stress in multiple RCTs

2-4 weeks for full effect

Note: Don't use if thyroid issues or pregnant

L-Theanine
200-400mg as needed8 studies

Promotes calm without sedation, enhances alpha brain waves

30-60 minutes

Note: Very safe, can use daily or situationally

Magnesium Glycinate
300-400mg daily15 studies

Calms nervous system, especially if deficient (most are)

1-2 weeks

Note: Glycinate form best for anxiety; avoid oxide

B

Moderate Evidence

Lavender Oil (Silexan)
80-160mg daily (oral)6 studies

Shown to reduce anxiety comparable to low-dose benzos

2 weeks

Note: Oral supplements, not aromatherapy

Kava
250-300mg kavalactones11 studies

Significant anxiolytic effects in meta-analyses

1-2 weeks

Note: Liver concerns. use quality sources, not long-term

C

Limited Evidence

Passionflower
200-500mg4 studies

Some studies show mild effect

2 weeks

Note: Evidence is inconsistent

Valerian
300-600mg5 studies

Better for sleep than anxiety directly

2-4 weeks

Note: Mixed results for daytime anxiety

F

Doesn't Work / No Evidence

Doesn't cross blood-brain barrier in meaningful amounts

N/A

Note: Save your money. Your brain makes its own GABA.

Most "Calm" Blends
Various

Usually underdosed versions of effective ingredients

N/A

Note: Check individual doses. Usually too low.

Real Talk

Anxiety supplements aren't a replacement for therapy or medication if you need them. They're tools. Ashwagandha and L-theanine have real research behind them. But if your anxiety is significantly impacting your life, please also talk to a professional.

What Else Actually Helps

  • Sleep. anxiety and sleep problems feed each other
  • Exercise. possibly the single best anti-anxiety intervention
  • Caffeine reduction. if you're anxious AND drinking 4 coffees, start there
  • Magnesium from food. dark chocolate, nuts, leafy greens

The Bottom Line

Start with L-theanine (safe, fast-acting) and magnesium (most people are low anyway). Add ashwagandha for chronic stress. Skip the overpriced "calm blends."

Related Guides

What Works for SleepWhat Works for Focus

About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.

Moderate Evidence

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