Calming

Nutrients connected to Calming

A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.

• LavenderPreliminary or mixed

  Traditionally used for soothing effects; a meta-analysis of trials found an oral standardized oil product reduced anxiety scores, though study quality was low on average.

• HopsPreliminary or mixed

  Traditional use for mild mental stress; small pilot support. Not confirmed by large trials.

• Lemon balmPreliminary or mixed

  Reviews describe lemon balm as a promising calming agent; trials few and mixed.

• PassionflowerPreliminary or mixed

  Traditional calming herb; human evidence limited and mixed.

• ValerianPreliminary or mixed

  Accepted in the EU for mild nervous tension by traditional use and for one extract by clinical studies.

• Oat straw (milky oats)Preliminary or mixed

  Traditional EU use for mild stress; no clinical trials read.

• Rose Oil (Otto and Absolute)Preliminary or mixed

  Rose scent lowered anxiety scores and raised calm ratings in small trials.

• Lemon Balm TeaPreliminary or mixed

  Traditional calming use accepted in the EU; meta-analysis of mixed forms found lower anxiety scores.

• Hops TeaPreliminary or mixed

  Described as sedative in the EMA assessment; human evidence for the tea is lacking.

• L-theaninePreliminary or mixed

  Reviews describe relaxation and stress-easing effects, with limited and mixed evidence.

• California poppyLab or animal research only

  Sedative and anxiety-like-behaviour effects in mice. Human data are limited to a combination product.

• LemongrassPreliminary or mixed

  Two small trials of inhaling the essential oil reported lower anxiety; the evidence is limited and is not for tea.

• KavaPreliminary or mixed

  Traditionally drunk for its relaxing effect; kavalactones are thought to relax muscle and have sedating effects. Human trial support for anxiety is mixed.

• Magnolia barkPreliminary or mixed

  Small trials of a magnolia and phellodendron blend found less short-term anxiety, but magnolia alone has not been tested and one trial found no change in long-standing anxiety.

• Rose petalsPreliminary or mixed

  Inhaled rose oil lowered anxiety scores in trials; not shown for tea.

• ShankhpushpiLab or animal research only

  Calming and sedative-type behaviour reported in mice.

• Black horehoundLab or animal research only

  Calming and sedative-like effects were seen in rodents; this is not proof of the same effect in people.

• Chinese arborvitae seed (bai zi ren)Lab or animal research only

  Traditionally used to calm the mind; anxiety-like behaviour fell in stressed mice.

• Lavender OilPreliminary or mixed

  Mixed evidence for inhaled oil; promising for one capsule product.

• Ylang Ylang OilPreliminary or mixed

  Some inhaled studies report calmness; others found no difference between groups.

• Geranium OilPreliminary or mixed

  Small inhaled trials report lower anxiety scores.

• Neroli OilPreliminary or mixed

  Lower anxiety scores in small inhaled trials.

• MatchaPreliminary or mixed

  Small trial of theanine-rich matcha showed lower anxiety.

• Lemon Verbena TeaPreliminary or mixed

  Traditional use as a mild sedative and stomach relaxant (EMA assessment).

• Passionflower TeaPreliminary or mixed

  Traditionally used as a sedative; small tea study on sleep quality; blend trial on anxiety found no difference from placebo tea.

• Yuzu OilPreliminary or mixed

  Short-term calming signs after inhaling yuzu scent in two small studies; no health outcome tested.

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