Magnesium Glycinate200–400 mg · evening
Settles the body’s stress response and quietens the brain signal that keeps you wired.
Solid · 1 study, positiveResearch →
mood mental health · symptom
Anxiety
Worry that won’t switch off, and the physical edge that comes with it.
Top proven supplements
Studied in people, at a dose you can actually buy.4Studied in people, at a dose you can actually buy.
L-Theanine200–400 mg · any
L-theanine reaches the brain and nudges up the chemicals that leave you feeling settled. It takes the edge off without making you drowsy.
Solid · 1 study, positiveResearch →
Omega-31000–2000 mg · with_food
EPA calms inflammation in the brain and influences the regions that drive worry.
Solid · 1 study, positiveResearch →
Ashwagandha300–600 mg · evening
Lowers cortisol by up to a third, and acts on the same calming receptors as your body’s own brake signal.
Solid · 1 study, positiveResearch →
Might help
Real research, but thin or split. Worth knowing, not worth counting on.3Real research, but thin or split. Worth knowing, not worth counting on.
5-HTP50–200 mg · any
Raises serotonin in the brain regions that handle worry.
Evidence · 2 of 2 studies agreeResearch →
Valerian300–600 mg · any
Acts on your brain’s calming system and damps down an over-active stress response.
Evidence · 1 study, positiveResearch →
Chamomile500–1500 mg · any
Its main compound binds the same brain receptors as anti-anxiety drugs, far more gently.
Mixed · 2 of 3 studies positiveResearch →
Tested — didn’t work
Measured properly against placebo. Nothing found.4Measured properly against placebo. Nothing found.
Lions Mane1000–2000 mg · any
Its nerve growth effects are meant to settle the brain region that drives the anxiety response.
No benefit foundResearch →
Phosphatidylserine200–400 mg · any
Meant to blunt the cortisol response to stress — but the trial found the hormones did not move.
No benefit foundResearch →
Melatoninany
Meant to work through melatonin receptors and the brain’s calming system.
No benefit foundResearch →
Vitamin C1000 mg · any
The same brain-chemical reasoning as for mood. Nothing anxiety-specific was tested.
No benefit foundResearch →
No research yet
People take these for it. We haven’t found trials we would stand behind.6People take these for it. We haven’t found trials we would stand behind.
Lactobacillus helveticus R0052 + Bifidobacterium longum R01753 billion_CFU · any
Proposed to work through the gut-brain connection, influencing stress hormones.
No trials we can vouch forResearch →
GABA100 mg · any
Proposed to act on gut receptors or the vagus nerve, since GABA is thought not to reach the brain.
No trials we can vouch forResearch →
Saffronany
No trials we can vouch forResearch →
Selenium200 mcg · with_food
No trials we can vouch forResearch →
Vitamin Ewith_food
No trials we can vouch forResearch →
Bacopa300–450 mg · any
Meant to act on the serotonin and calming systems without making you drowsy.
No trials we can vouch forResearch →