Herbs for Anxiety and Stress: What Research Shows
What NIH says about chamomile, lavender, passionflower, valerian and kava for anxiety and stress, how strong the evidence is, and where the liver, sedative and pregnancy cautions are.
Content last updated . This page has not been medically reviewed.
Safety first. Supplements can cause side effects and interact with medicines. Read mushroom safety and interactions before you use any mushroom product.
If you are in crisis, get help now. NIH says that if you are in immediate distress or thinking about hurting yourself, you can call, text or chat 988, the 988 Suicide & Crisis Lifeline in the United States, which offers 24-hour confidential support. [1] In an emergency, call 911. A herb is not a substitute for care when anxiety is severe.
Safety first. NIH says kava supplements have been linked to a risk of severe liver damage. [1] Dietary supplements can have side effects and can interact with medicines. [1] Passionflower may interact with some anesthesia drugs, so tell the surgical team about any herb you use. [2]
How the sources define the terms
NIH describes anxiety as a feeling of worry, nervousness or fear about an event or situation, which is normal in response to stress. Anxiety disorders are different: the anxiety becomes a severe, persistent problem that is hard to control and affects daily life. [1] Stress is not a diagnosis. To tell the two apart, see Stress, Anxiety, Burnout and Depression: How They Differ.What research found
| Herb | What the source found | Evidence label | Form and population |
|---|---|---|---|
| Chamomile (Matricaria chamomilla L., flower) [3] | NIH says two NIH-supported studies suggest a chamomile supplement might help generalized anxiety disorder, but they are preliminary and not conclusive. A 2019 review of three trials showed no significant reduction in situational anxiety. [1] | Promising but limited | Oral supplement; adults with generalized anxiety disorder |
| Lavender (Lavandula angustifolia Mill.) [4] | NIH says studies of a lavender oil product taken by mouth suggest it might help anxiety, but small studies and other limits prevent firm conclusions. A 2019 analysis of 65 trials suggested oral lavender may be effective, with low-quality studies. [1] [5] | Promising but limited | A specific oral lavender oil product |
| Lavender aromatherapy | NIH says it is unclear whether aromatherapy with lavender oil helps anxiety or stress, although some people report a better sense of quality of life. [5] | Insufficient evidence | Inhaled oil |
| Passionflower (Passiflora incarnata L.) [6] | NIH says a small amount of research suggests oral passionflower might reduce anxiety, including before a dental or surgical procedure, but conclusions are not definite. [2] | Promising but limited | Oral; adults |
| Valerian (Valeriana officinalis L.) [7] | NIH says there is not enough evidence to draw any conclusion about valerian for anxiety. [1] | Insufficient evidence | Root and rhizome products |
| Kava | NIH says kava supplements may have a small effect on anxiety but have been linked to severe liver injury. [1] | Evidence of harm risk | Oral supplements |
Aromatherapy and food-flavor uses are separate from oral products. A result for an oral lavender oil capsule does not transfer to a room diffuser, a tea or a skin product. See Lavender Oil for Sleep and Anxiety: What Trials Found and Herbal Tea for Anxiety and Stress.
Lemon balm: not described in the sources we read for this page (NIH's anxiety fact sheet and its valerian, chamomile, lavender and passionflower pages). See the Lemon Balm profile.
Adaptogens such as ashwagandha and rhodiola have their own library. See Ashwagandha for Stress and Anxiety: What Trials Found and Stress, Anxiety & Resilience.
Related pages
Chamomile, Lavender, Passionflower, Lavender vs Lemon Balm vs Passionflower, and Herbs by Wellness Goal.Frequently asked questions
What is the best herb for anxiety?
The sources we read do not name one. NIH describes the evidence for chamomile, lavender and passionflower as preliminary or not definite, and says there is not enough evidence for valerian. [1] [2]
Is chamomile proven to help anxiety?
No. NIH says two supported studies suggest a chamomile supplement might help generalized anxiety disorder, but they are preliminary and not conclusive. [1]
Is kava safe for anxiety?
NIH says kava supplements may have a small effect on anxiety but have been linked to severe liver damage. [1] Ask a clinician before considering it.
Can I use herbs instead of therapy or medicine for an anxiety disorder?
Do not stop or change a prescribed medicine without asking the prescriber or pharmacist. NIH says anxiety disorders are generally treated with psychotherapy, medication, or both. [1]
When should I get help right away?
If you are in immediate distress or thinking about hurting yourself, call, text or chat 988 in the US. [1] In an emergency call 911.
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Limits and uncertainty
- Most herb studies are small and short, and NIH points to limits such as small sample sizes, a lack of independent funding and a lack of participant diversity for lavender. [5]
- "Anxiety" in studies ranges from nerves before a procedure to diagnosed disorders. A result in one setting may not apply to another.
- Product contents vary. See Quality Testing and Certifications.
Safety and who should ask a clinician
- Kava: severe liver damage risk. [1] See Kava and Liver Safety and Supplements.
- Passionflower: NIH says it should not be used in pregnancy because it may induce uterine contractions, and side effects can include drowsiness, dizziness and confusion. [2]
- Valerian: should not be taken with alcohol or sedatives. [8]
- Chamomile: allergic reactions are more likely if you are allergic to ragweed, chrysanthemums, marigolds or daisies. [9]
- Lavender: NIH says there are theoretical reasons to suspect lavender might interact with some sedative drugs or herbs, which matters before surgery. [5] Little is known about its safety in pregnancy or breastfeeding. [5]
- Essential oils: do not swallow them. See Swallowing Essential Oils: What Poison Centers Say. For poisoning, call Poison Help at 1-800-222-1222.
- Mental health conditions and medicines: talk to a prescriber before adding any herb to antidepressants or anxiety medicines. See Mental Health Conditions, Bipolar Disorder, Anxiety and Supplements and How Interactions Work.
The NHS advises seeing a GP if you think you might have generalized anxiety disorder or if treatment is not helping. [10]
References
- National Center for Complementary and Integrative Health (NCCIH). Anxiety and Complementary Health Approaches. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NCCIH). Passionflower. Read 2026-10-23.
- GBIF Secretariat. GBIF Backbone Taxonomy record for Matricaria chamomilla L. (species 8370958). api.gbif.org. Read 2026-10-23.
- GBIF Secretariat. GBIF Backbone Taxonomy record for Lavandula angustifolia Mill. (species 2927305). api.gbif.org. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NCCIH). Lavender. Read 2026-10-23.
- GBIF Secretariat. GBIF Backbone Taxonomy record for Passiflora incarnata L. (species 2874218). api.gbif.org. Read 2026-10-23.
- GBIF Secretariat. GBIF Backbone Taxonomy record for Valeriana officinalis L. (species 2888763). api.gbif.org. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NCCIH). Valerian. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NCCIH). Chamomile. Read 2026-10-23.
- NHS (UK). Overview: Generalised anxiety disorder in adults. Read 2026-10-23.