Supplements aren’t meant to replace prescribed medication or other doctor-approved therapies. But they can be helpful additions to your care plan.

Although the supplements below are generally tolerated well, it’s important to understand how they may affect you specifically. Age, upcoming surgery, pregnancy, or other underlying health conditions can all affect your individual dosage. Some supplements are dangerous when taken in higher than recommended doses.

You should always check with your doctor before adding supplements to your routine. They can discuss any potential side effects or drug interactions with you.

It’s also important to note that the U.S. Food and Drug Administration doesn’t regulate or monitor supplements like they do for drugs. You should only buy from manufacturers you trust, as well as follow any dosage information to a T.

Read on to learn how vitamins, herbs, and other supplements may help reduce feelings of anxiety and promote overall well-being.

If you’re already eating a balanced diet, this type of supplementation may not be necessary. But if you know your diet is lacking key nutrients, dietary supplements may be the key to symptom relief.

Although dietary supplements aren’t a replacement for the food itself, they can help you get the nutrients you need while you get your diet back on track.

Your doctor can also help you identify or confirm any deficiencies, as well as offer information on dosage and overall dietary health.

1. Vitamin A

People with anxiety vitamin A. Vitamin A is an antioxidant that’s been manage anxiety symptoms.

How to use: The is around 10,000 international units (IU), taken as a once-daily tablet.

2. B-complex

B-complex supplements contain all the B vitamins that your body needs. Many are vital to a healthy nervous system. They may also symptoms of anxiety and depression.

How to use: Label dosages for B-complexes containing all B vitamins may vary. On average, dosages range from to close to . Either dose may be taken as one tablet per day.

3. Vitamin C

Antioxidants can help prevent oxidative damage in your nervous system. Oxidative damage can increase anxiety.

How to use: The average supplement dose ranges from to . This may be split across two tablets or taken as a once-daily tablet.

4. Vitamin D

Vitamin D is an important nutrient that helps the body absorb other vitamins. can lead to other vitamin deficiencies, which may compound anxiety and make it worse.

How to use: The may range from 1,000 to 2,000 IU. Either dose may be split across multiple tablets or taken as a once-daily tablet.

5. Vitamin E

Vitamin E is another antioxidant. Your body uses this nutrient up quickly in times of stress and anxiety. Supplemental vitamin E restore this balance and reduce your symptoms.

How to use: The is around 400 IU, taken as a once-daily tablet.

6. Fish oil

Fish oil is high in omega-3 fatty acids, which are antioxidants. Omega-3 supplements like EPA and DHA to help reduce anxiety.

How to use: The may contain up to 2,000 mg of combined EPA, ALA, and DHA. Each dose may be split across multiple tablets or taken as a once-daily tablet.

7. GABA

Gamma-aminobutyric acid (GAMMA) is an amino acid and neurotransmitter in the brain.

When there’s not enough GABA, anxiety can worsen. According to a , supplements with GABA may help replace lost GABA, though more research is needed.

How to use: The can range from 500 to 750 mg. Either dose may be split across multiple tablets or taken as a once-daily tablet.

8. L-theanine

L-theanine is an amino acid. It’s a soothing property found in green tea.

A showed it had antianxiety benefits in rats. A vouched for its calming benefits, too.

How to use: The is around 200 mg. This is usually taken as a once-daily tablet.

9. Magnesium

Magnesium is a necessary mineral for human health. Your body doesn’t need too much of it. But if you aren’t getting enough, may lead to anxiety symptoms.

How to use: The may range from 100 to 500 mg. Either dose may be taken as a once-daily tablet.

10. 5-HTP

5-hydroxytryptophan (5-HTP) is a neurotransmitter. It’s a precursor to serotonin. That’s the “happiness neurotransmitter” in the human brain.

A found that 5-HTP supplements may help with anxiety. However, these are most effective only when used in certain therapies, and by recommendation from your doctor.

How to use: The may range from 50 to 200 mg. Either dose may be taken as a once-daily capsule.

Certain herbs contain phytochemicals that may help ease symptoms associated with anxiety.

Herbal supplements typically come in tincture, extract, tea, or capsule forms.

11. Ashwagandha

Ashwagandha (Withania somnifera) is an adaptogen and Ayurvedic remedy. Some suggests that it may be just as effective as certain medications in reducing anxiety.

How to use: The is around 900 mg. This may be taken as two 450-mg capsules taken one to two times per day.

12. Bacopa

Bacopa (Bacopa monnieri) extracts are studied for neuroprotective activity, or protection of neurons.

A found Bacopa could also reduce cortisol. Cortisol is known as the stress hormone. It can play a role in worsening your anxiety symptoms.

How to use: The is around 500 mg. This may be split across two tablets or taken as a once-daily tablet.

13. Chamomile

Chamomile comes from the Matricaria chamomilla or Chamaemelum nobile species. It’s as a natural remedy for anxiety symptoms.

How to use: The may range from 350 to 500 mg. This may be split across two tablets or taken as a once-daily tablet.

14. Kava kava

Kava kava (Piper methysticum) is a plant from the Pacific Islands. It’s a traditional calming tonic.

One found that it targets the GABA receptors that manage anxiety symptoms. In this way, it enhances your body’s own natural ways of managing anxiety.

How to use: The is around 250 mg. This may be split across two tablets or taken as a once-daily tablet. Daily use shouldn’t exceed four weeks.

15. Lavender

Lavender (Lavandula officinalis) has long been a soothing stress remedy. It has subtle sedative effects on the central nervous system that with anxiety and depression.

How to use: Lavender tends to be found in anxiety supplement blends with other herbs. On its own, the average supplement dose is around . This may be split across two capsules or taken as a once-daily capsule.

16. Lemon balm

A close relative of lavender, lemon balm (Melissa officinalis) also has sedative properties.

How to use: The is around 500 mg. This may be split across two capsules or taken as a once-daily capsule.

17. Passionflower

Better known for its sweet passion fruit, passionflower (Passiflora incarnata) is also a folk remedy for anxiety.

Researchers in one found that it was just as effective as a mainstream anxiety prescription. A supplement or tincture of the flowers is said to work best.

How to use: The is around 500 mg. This may be split across two capsules or taken as a once-daily capsule.

18. Rhodiola

Rhodiola (Rhodiola rosea) is a plant native to alpine regions. It’s as a nerve tonic and calming agent for hundreds of years.

How to use: The is around 500 mg. This may be split across two capsules or taken as a once-daily capsule.

19. St. John’s wort

The classic herb used for depression, St. John’s wort (Hypericum perforatum), is also used for anxiety.

suggests that it’s better suited for depression-related anxiety. How St. John’s wort may help other forms of anxiety requires more research.

How to use: The is around 300 mg. This may be split across two to three capsules or taken as a once-daily capsule. You shouldn’t take this alongside antianxiety medication, so talk with your doctor about how or if this should be added to your treatment regimen.

20. Valerian

Although valerian (Valeriana officinalis) is better known as a sleep remedy, it may also anxiety.

How to use: The is around 500 mg. This may be split across two capsules or taken as a once-daily capsule.

Some supplements may not contain a single nutrient or herb, but a combination of them.

Some studies show that certain combinations may work better together than alone. If you want to give one of these a try, make sure you follow the directions closely.

21. Ashwagandha and Bacopa

These herbs are often used together in traditional Indian medicine.

A found both herbs were much more effective when used together. This was especially the case with Bacopa. It showed the least effect when used alone.

22. Bacopa and fish oil

As a traditional medicine, Bacopa is administered with food to be effective. This is because Bacopa is fat-soluble, and thus more effective when consumed with fats.

A backs this up. Researchers found that Bacopa and fish oil were more therapeutic and neuroprotective for nerve stress when used together.

23. Chamomile and lavender

These two flowers are both popular sedative herbal remedies.

According to one , chamomile and lavender are more effective at soothing stress and relieving anxiety when used in combination.

24. St. John’s wort and passionflower

Controversy over St. John’s wort makes it unclear whether it’s good for anxiety or not. However, some propose it’s more effective when used in combination with other herbs.

One such herb is passionflower. A suggests that the herbs’ separate compounds may phytochemically enhance the effects of the other.

25. Valerian and lemon balm

Valerian and lemon balm are both proven sedatives — particularly when used .

Although the research on supplements for anxiety is promising, be sure to check you’re your doctor before adding anything new to your treatment regimen. They can discuss any potential risks or side effects, as well as adjust any medications that may cause an interaction.

Your doctor may also be able to recommend other therapies and lifestyle changes to help manage your symptoms. Most supplements aren’t recommended for:

  • adults over age 65
  • women who are pregnant
  • children

If you do try a new supplement, carefully monitor the effects it has on your overall health. If you begin experiencing any unusual symptoms, such as heightened anxiety or stomach pains, discontinue use until you can talk with your doctor.