Natural Supplements That May Help Reduce Stress & Anxiety

In today’s fast-paced and demanding world, stress and anxiety have become prevalent issues that silently impact people’s overall well-being. The constant pressures and challenges of daily life can take a toll on our mental and emotional health. 

Engaging in regular exercise, practicing mindfulness and meditation, maintaining a healthy diet, getting enough sleep, and seeking support from loved ones are all valuable strategies to handle stress. 

However, it’s important to recognize that sometimes we may need an extra boost in our stress management efforts. This is where natural supplements come into play. Thankfully, natural supplements add a valuable solution in managing and reducing stress levels and anxiety. From herbs like ashwagandha and chamomile to supplements like omega-3 fatty acids to and magnesium supplements to naturally lower cortisol, the realm of natural options is vast.

In this article we will be discussing such natural supplements and their benefits. However, like always it is always advisable to consult with a healthcare professional before adding any new supplements to your regimen to ensure they are appropriate for your individual needs and body type. 

Can Supplements Really Help Ease Anxiety?

The answer is Maybe. Supplements can play a role in helping manage anxiety, but their effectiveness can vary from person to person. It’s important to approach supplements as part of a holistic approach to anxiety management, which may also include therapy, lifestyle changes, and other forms of treatment.

Certain supplements, such as those containing herbs like ashwagandha, chamomile, or lemon balm, have been traditionally used to promote relaxation and reduce anxiety symptoms. These herbs may have calming properties and can support overall well-being. Omega-3 fatty acids, found in fish oil, have also shown potential in reducing anxiety symptoms.

But it’s crucial to note that supplements should not replace professional medical advice or prescribed medications. 

Furthermore, responses to supplements can vary, and some people may experience minimal or no effects. It’s important to be patient and consistent with supplement use, as it may take time for their potential benefits to be noticeable.

Overall, while supplements can be a part of an anxiety management plan, they should be used in conjunction with other evidence-based treatments and under the guidance of a healthcare professional. 

Natural Supplements That May Help Lower Stress

While responses to supplements can be different from person to person, several supplements have shown promise in helping ease anxiety symptoms. Here are some of the top supplements that may be beneficial:


Ashwagandha, scientifically known as Withania somnifera, is a popular adaptogenic herb used in traditional Ayurvedic medicine. It is native to India and is also commonly referred to as Indian ginseng or winter cherry.

picture of ashwaghanda

ashwagandha can greatly benefit one’s mood (Source: Unsplash)


The herb has been studied for its anxiolytic (anti-anxiety) effects. It may help reduce anxiety symptoms by modulating neurotransmitters in the brain, such as gamma-aminobutyric acid (GABA), which has a calming effect on the nervous system.

Please Note: Although ashwagandha is generally well-tolerated, some people may experience side effects such as gastrointestinal upset, nausea, diarrhea, or allergic reactions. If you experience any adverse effects, discontinue use and consult your doctor. Also take breaks periodically to assess how your body responds and to avoid any potential dependence.

Omega-3 Fatty Acids

Omega-3 fatty acids are primarily found in fatty fish like salmon, mackerel, and sardines. They are also present in certain plant-based sources such as flaxseeds, chia seeds, and walnuts. 

Omega-3 fatty acids are composed of three main types: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). They are considered “essential” because the body cannot produce them on its own and must obtain them from dietary sources.

These supplements play a crucial role in maintaining optimal brain function and neurotransmitter balance. They are involved in the production of serotonin, a neurotransmitter that contributes to feelings of happiness and well-being. Adequate levels of omega-3 fatty acids may help regulate mood and alleviate symptoms of depression and anxiety.

 Omega-3 fatty acids can also influence the body’s stress response system by modulating the production and release of stress hormones like cortisol. By supporting a balanced stress response, they may help reduce the negative effects of chronic stress on both physical and mental health.

Please Note: It’s important to note that omega-3 fatty acids should be obtained through a balanced diet that includes fatty fish or plant-based sources. In some cases, healthcare professionals may recommend omega-3 fatty acid supplements, especially if dietary intake is insufficient. 


Chamomile is an herb that has a long history of use as a medicinal plant and is widely known for its calming and soothing properties. There are two main types of chamomile used for their therapeutic benefits: Blue Chamomile (Matricaria chamomilla), native to Europe, and Roman Chamomile (Chamaemelum nobile) from Eastern Europe. 

Chamomile is typically consumed in the form of tea, made by steeping chamomile flowers in hot water. It can also be found in various other forms, including essential oil, capsules, creams, and tinctures.

chamomile in a jar

chamomile helps in lessening stress (Source: Unsplash)


The active compounds in chamomile, such as flavonoids, terpenoids, and essential oils, are responsible for its medicinal effects. Chamomile is widely recognized for its calming and relaxing properties, making it a popular natural remedy for promoting sleep, reducing anxiety and stress, soothing digestion, and supporting overall well-being.

Please Note: Chamomile is generally considered safe. It may cause allergic reactions in some individuals, particularly those with allergies to plants in the daisy family. It’s advisable to consult with a healthcare professional before using chamomile supplements, especially if you have any underlying health conditions or are taking medications that may interact with chamomile.


Lavender is a fragrant herb that is native to the Mediterranean region and is widely cultivated for its aromatic flowers and essential oil.

Lavender has been studied for its anxiolytic properties, which means it may help reduce anxiety. Inhaling the aroma of lavender essential oil or using lavender-infused products can potentially alleviate symptoms of anxiety and promote relaxation.

purple petaled flowers

Lavendar oil helps in reducing anxiety (Source: Unsplash)


When using lavender essential oil topically, it should be properly diluted with a carrier oil to avoid Lavender supplements or essential oil may interact with certain medications, such as sedatives or drugs metabolized by the liver. Consult with a healthcare professional if you are taking any medications to ensure safe use.

While lavender is generally considered safe when used appropriately, it’s important to remember that individual reaction may vary. It’s advisable to start with small amounts and monitor your body’s reaction. 

Valerian Root

Valerian root is a natural supplement derived from the roots of the Valeriana officinalis plant. It has a long history of use as a herbal remedy for various purposes, including easing anxiety and promoting relaxation. 

These roots are commonly available in the form of capsules or tablets. These can be taken orally with water as directed on the product packaging.

This is frequently utilized as a sleep aid due to its potential sedative properties. It may help improve sleep quality and alleviate insomnia by promoting relaxation and reducing restlessness.

Please Note: Valerian root has the potential to cause drowsiness and impair alertness. It’s important to avoid activities that require concentration or alertness, such as driving or operating machinery, especially when starting to use valerian root or when adjusting the dosage. Valerian root may interact with certain medications, including sedatives, anti-anxiety drugs, and antidepressants. It’s advisable to consult with a healthcare professional if you are taking any medications to ensure there are no potential interactions as responses may vary from person to person.


L-theanine is a naturally occurring amino acid found primarily in tea leaves, especially in green tea. It is known for its potential to promote relaxation and reduce stress and anxiety. Here’s a closer look at L-theanine and its stress-reducing properties:

  • L-theanine has been reported to induce a sense of relaxation without causing drowsiness. It may help calm the mind and reduce feelings of anxiety by increasing alpha brain wave activity, which is associated with a state of relaxation. 
  • The natural supplement works by influencing the levels of certain neurotransmitters in the brain, such as gamma-aminobutyric acid (GABA), serotonin, and dopamine. These neurotransmitters play a role in regulating emotions, mood, and stress responses.

Please note: The effects of L-theanine may vary among individuals, and it may not work the same way for everyone. Factors such as dosage, sensitivity, and overall health can influence its effectiveness. It is generally considered safe and well-tolerated, with minimal side effects reported.

Lemon Balm

Lemon balm, also known by its scientific name Melissa officinalis, is a perennial herb from the mint family. It has a distinct lemony scent and is native to Europe and the Mediterranean region. Lemon balm has a long history of use for its medicinal properties and is often used as an herbal supplement or in traditional medicine. 

Lemon balm contains various compounds, including rosmarinic acid and flavonoids, which exhibit antioxidant and anti-inflammatory properties. These properties may help protect the body against oxidative stress and inflammation, which can contribute to various health conditions.

lemon balm plant

lemon balm protects the body against stress and inflammation (Source: Unsplash)


This supplement is available in various forms, including teas, capsules, tinctures, and essential oils. It is generally considered safe when used as directed, but it’s always advisable to consult with a healthcare professional about the use, dosage of it.

Once again always remember that supplements should not replace a healthy lifestyle, and their use should be guided by healthcare professionals. 

By adding natural supplements alongside stress management techniques, balanced diet, healthy habits, and seeking support when needed, you can empower themselves in their quest for a balanced and stress-free life.