Supplements, Teas and Adaptogens for Stress Compared

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No supplement is a proven default treatment for stress or anxiety. The first steps are the habits and techniques elsewhere in this section, and, if symptoms are significant, professional care. NCCIH reminds readers that "natural" does not always mean safe, and that a label saying "standardized" or "certified" does not guarantee quality. [1] Supplements may also interact with medicines; read How interactions work before taking anything if you use prescriptions, and check with a pharmacist or doctor. If you are pregnant or breastfeeding, see Pregnancy and breastfeeding.

Evidence labels: promising but limited, mixed, insufficient evidence, and proper evidence not found. Amounts mentioned below are the amounts used in the cited studies, not recommendations. Studies in healthy adults, in people with anxiety disorders and in people with other illnesses are kept separate.

Comparison at a glance

1. Ashwagandha (root/leaf extracts)

   Promising but limited

   NCCIH: some preparations may be effective for insomnia and stress; evidence about anxiety is unclear; many studies are small and use different preparations. [2] A 2022 meta-analysis of 12 trials (1,002 adults aged 25 to 48) found lower stress and anxiety than placebo, but certainty of the evidence was low and the studies differed a great deal from one another. [3] A 2024 meta-analysis of 9 trials (558 people) found lower perceived stress and anxiety scores. [4]

   Main safety flags: Rare liver injury; avoid in pregnancy and while breastfeeding; not recommended before surgery or with autoimmune or thyroid disorders; may interact with diabetes, blood pressure, immunosuppressant, sedative, seizure and thyroid medicines. [2] Short-term use (up to 3 months) may be safe; long-term safety is unknown. [2]

2. Rhodiola

   Promising but limited

   A 2022 narrative review calls the clinical evidence for life-stress symptoms "encouraging," but it is a narrative review, not a pooled analysis. [5] No NIH fact sheet on rhodiola was read for this page.

   Main safety flags: Safety and interaction details: proper evidence not found in sources read; check with a clinician. See Energy supplements compared.

3. L-theanine (an amino acid from tea, taken as a supplement)

   Promising but limited

   A systematic review of 9 randomized trials suggests 200 to 400 mg a day (study amounts) may help reduce stress and anxiety in people exposed to stressful conditions; the authors call for longer, larger trials. [6] This is the isolated supplement, not green tea.

   Main safety flags: Safety details: proper evidence not found in sources read. See Green tea for the food/tea.

4. Magnesium

   Promising but limited (poor-quality evidence)

   A 2017 systematic review of 18 studies found suggestive benefit for subjective anxiety in people already prone to anxiety (mildly anxious, PMS, postpartum, hypertension), but the evidence quality was poor and no study measured stress with a validated tool. [7]

   Main safety flags: See Magnesium for sleep and Interactions by drug class.

5. Chamomile

   Mixed

   Two NCCIH-supported studies suggest a chamomile supplement might help generalized anxiety disorder, but they are preliminary. A 2019 review of three trials showed no significant reduction in situational anxiety. [1]

   Main safety flags: Allergic reactions (more likely if allergic to ragweed, daisies and related plants); might weaken birth control pills (preliminary studies); reported interactions with warfarin and some liver-metabolized drugs. [8]

6. Lavender (oral oil product)

   Promising but limited

   Small studies suggest an oral lavender oil product might help anxiety, but small size, lack of independent funding and lack of diversity limit conclusions. [9] A 2019 analysis of 65 randomized trials suggested oral lavender may be effective, with low study quality. [1]

   Main safety flags: Oral: diarrhea, headache, nausea; skin products can cause allergic reactions; possible interactions with sedatives; little known in pregnancy. [9]

7. Kava

   Mixed

   May have a small effect and need several weeks to work; does not appear helpful for generalized anxiety disorder in NCCIH's summary. [10] A 2018 review of 12 studies suggested it may be effective for GAD but needed more research. [1]

   Main safety flags: Severe liver injury has been linked to kava, some fatal. Do not combine with alcohol or sedatives. [10] See Liver safety.

8. Valerian

   Insufficient evidence

   Not enough evidence to conclude whether it helps anxiety. [1]

   Main safety flags: Generally safe short-term; long-term safety unknown. [1] See Valerian.

9. Passionflower

   Insufficient evidence

   A small amount of research suggests it might help reduce anxiety, including before a dental procedure; conclusions are not definite. [1]

   Main safety flags: See Passionflower tea.

10. Lemon balm, tulsi (holy basil)

    Not rated

    Proper evidence not found in the NIH sources read for this page.

    Main safety flags: See Lemon balm tea and Tulsi tea for each profile.

Teas

Tea is a food-like form and is not the same as an extract or capsule, so do not assume capsule findings apply to tea. NCCIH says chamomile is likely safe in the amounts commonly found in teas. [8] See Chamomile tea, Lavender tea, Herbal tea safety and, for the plant itself, Chamomile.

Adaptogens

A 2021 review describes adaptogens as plant extracts (or synthetic compounds) thought to increase the body's resistance to stress, naming Panax ginseng, Rhodiola rosea and others, and notes that human clinical trials are limited. [11] Whether the category as a whole works is not established; evidence is herb by herb and preparation by preparation, as the ashwagandha and rhodiola rows show. For definitions, product forms and safety, see What are adaptogens?, Adaptogens by wellness goal and Adaptogen safety. For the "adrenal support" label, see Cortisol and "adrenal fatigue".

Aromatherapy

NCCIH says it is unclear whether lavender aromatherapy helps anxiety, stress, depression symptoms, pain or sleep, although some people report an improved sense of quality of life. It is considered possibly safe but may cause headache or coughing. [9] A 2022 meta-analysis in people with cancer (17 studies; 10 in the pooled analysis) found aromatherapy reduced anxiety, most clearly with aromatic massage and lavender oil, but not depression; this is a specific illness group. [12] See Aromatherapy and Lavender oil.

CBD (cannabidiol)

Evidence labels: mixed, with legal and product-quality problems.

• NCCIH says a small amount of human research suggests cannabinoids might reduce anxiety; one study of 24 people with social anxiety disorder found less anxiety in a simulated public speaking test after CBD than after placebo. [13]
• A 2024 meta-analysis of 8 studies (316 people) reported a significant effect on anxiety but with a very wide confidence interval; the authors say to be cautious because of the small sample. [14]
• In the US, the FDA has determined that products containing THC or CBD cannot be sold legally as dietary supplements. Over-the-counter CBD products may contain more or less CBD than stated on the label and may contain contaminants such as THC. [13]
• CBD may cause decreased alertness, mood changes, decreased appetite and diarrhea, and use has been associated with liver injury, male reproductive harm and drug interactions. [13]