Calm & Relaxation

Nutrients connected to Calm & Relaxation

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.

• HopsPreliminary or mixed

  Hops are accepted in Europe for easing mild mental stress based on traditional use; one small pilot found lower stress scores. Hops products differ by extract, so a result for one product does not carry over to another.

• Lemon balmPreliminary or mixed

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

• PassionflowerPreliminary or mixed

  Accepted in the EU for mild mental stress on the basis of traditional use; clinical studies were too small to confirm it.

• ValerianPreliminary or mixed

  The EU accepts valerian root preparations for mild mental stress by traditional use, not clinical trials.

• Oat straw (milky oats)Preliminary or mixed

  The EU recognises oat herb for mild stress symptoms as a traditional use only; no clinical trials for this were read.

• Rose Oil (Otto and Absolute)Preliminary or mixed

  A 40-person study found volunteers rated themselves calmer after rose oil on skin than after placebo.

• Hops TeaPreliminary or mixed

  Traditional use for mild stress; tea not tested in trials.

• L-theaninePreliminary or mixed

  Reviews describe calming effects of theanine in people under stress, but the evidence is limited and mixed.

• California poppyLab or animal research only

  Mouse studies show sedative and anxiety-like-behaviour effects of an extract. No human trial of California poppy alone was found.

• KavaPreliminary or mixed

  Kava is drunk for its relaxing effect and used for anxiety. Trial results are mixed and liver injury is a serious warning.

• 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.

• ShankhpushpiLab or animal research only

  Calming and sedative-type effects are reported in animal studies; no human trial was found.

• Black horehoundPreliminary or mixed

  ESCOP lists tenseness and restlessness as the indication, backed by one uncontrolled study and animal work. Controlled human trials were not found.

• Ylang Ylang OilPreliminary or mixed

  Small inhaled studies give mixed results on calmness; the sources do not show it treats anything.

• Geranium OilPreliminary or mixed

  Lower anxiety scores in small inhaled trials; no wider claim is supported.

• MatchaPreliminary or mixed

  Theanine-rich matcha was linked to lower anxiety in one small trial; results are preliminary.

• Lemon Balm TeaPreliminary or mixed

  Traditional use and a meta-analysis of mixed lemon balm preparations point to calming effects; tea itself not separated.

• Passionflower TeaPreliminary or mixed

  The EU committee accepts a traditional use for mild mental stress; a three-plant tea blend did not beat placebo tea for anxiety before surgery.

• Lavender TeaPreliminary or mixed

  Two small trials of the tea reported lower fatigue, depression or anxiety-type scores; no placebo tea in either.

• Yuzu OilPreliminary or mixed

  Ten minutes of yuzu scent lowered heart rate and raised a calm-nervous-system measure in one single-blind study.

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