Supplements, Teas and Adaptogens for Stress Compared

Read this first

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

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]

Quality and regulation

Dietary supplements are not approved by the FDA before sale, and manufacturers are responsible for evaluating safety and labeling. [2] See How supplements are regulated and Product quality and contamination.

When to get help

Do not use supplements as a substitute for treatment of an anxiety disorder, and never stop a prescribed medicine without talking to the prescriber. Talk to a provider if anxiety or stress lasts or interferes with life. [15] For emotional distress or thoughts of suicide in the US, call or text 988 (free, 24/7). [16] If someone has taken too much of a supplement or medicine, call 911 or US Poison Help at 1-800-222-1222 (Poison help by country). See Stress and anxiety safety.