14 Over-the-Counter (OTC) Natural Remedies for Anxiety

Anxiety is the most common mental health condition, affecting over 40 million adults. Prescription medications are commonly used for treating anxiety symptoms. But some people turn to natural or herbal remedies for treatment.

There’s evidence that some natural remedies are helpful in treating the symptoms of anxiety. But before you start using over-the-counter (OTC) supplements for anxiety, you should know the risks. Natural remedies have been used for centuries. But they aren’t regulated like prescription medications are. And supplements can cause serious side effects. If you’re thinking about using natural anxiety remedies or supplements, it’s best to do so with medical supervision.

Let’s take a closer look at 14 natural remedies for anxiety that you may see on the pharmacy shelf. And we’ll discuss how safe and effective they are in helping with anxiety symptoms.

1. 5-hydroxytryptophan (5-HTP)

This may not look familiar to you, but you have lots of 5-hydroxytryptophan (5-HTP) floating around in your body. It’s the parent compound to several neurotransmitters (brain chemicals), like serotonin. Serotonin is an important chemical for your mood and mental health.

There has been a lot of interest around 5-HTP as a natural anxiety remedy. That’s because of its relationship with serotonin. In fact, many prescription medications for treating anxiety raise serotonin levels in the brain.

Small studies show promise for 5-HTP on its own and in combination with other compounds. But larger, higher-quality studies are needed to prove any benefits for anxiety.

Since 5-HTP affects serotonin levels, it may interact with other medications you’re taking. This can cause serotonin syndrome, a potentially life-threatening condition. So be sure to discuss with a healthcare professional if 5-HTP is safe for you to take.

2. Magnesium

Many adults in the U.S. may not be getting enough magnesium. Magnesium is an important mineral that plays key roles in the body. Older adults are at higher risk of low magnesium levels. Also at risk are those with chronic diarrhea, Type 2 diabetes, and alcohol dependency.

Low magnesium is important to monitor for your mental health. That’s because people with low levels of magnesium are more likely to experience anxiety. Magnesium supplements may have some potential benefit in relieving anxiety. In fact, people who take magnesium tend to report having less anxiety. But more research is needed to find out its true effectiveness.

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Magnesium is naturally found in fruits and vegetables. And although its supplements may seem relatively safe, it’s possible to take too much. This can lead to symptoms like:

• Diarrhea

• Nausea

• Stomach cramping

Talk to a healthcare professional about how to make sure you’re getting enough magnesium in your diet.

3. Cannabidiol (CBD)

Cannabidiol (CBD) is a cannabinoid derived from the cannabis plant. CBD has been gaining popularity for many health conditions — including anxiety. CBD works by interacting with your endocannabinoid system. This helps to control the function of your neurotransmitters.

A review of eight studies found that taking CBD helped improve anxiety symptoms, especially in people with social anxiety disorder. But results are mixed, and some studies haven’t found CBD helpful for anxiety. 

CBD doses aren’t standardized and vary widely across studies — from 6 mg to 400 mg per dose. This means it’s hard to know how much one needs to take to see an improvement in anxiety.

You can easily find CBD products. However, the FDA hasn’t endorsed any CBD health claims just yet. In fact, adding CBD to food products or marketing it as a dietary supplement is illegal. There are also concerns about potential liver damage and medication interactions.

4. Kava

Kava — also known as kava kava, with a scientific name of Piper methysticum — is a root native to the Pacific Islands. Kava is traditionally used to promote relaxation. It contains natural compounds called kavalactones, which may help reduce anxiety symptoms. 

Some research shows that kava can significantly improve anxiety when it’s used for up to 8 weeks. However, it may be less effective for long-term use, and the quality and strength of kava products can vary widely. It’s also worth noting that certain formulations and higher doses have been linked to liver damage, so it’s important to use kava only under medical guidance.

5. Valerian root

Valerian root (Valeriana officinalis) has a long history of being used for anxiety. Greek physicians realized it had calming effects back in 460 B.C. But the research is mixed on whether or not valerian root works. Some studies show a benefit in treating anxiety, while others don’t.

Valerian root is also associated with serious side effects. There have been reports of liver damage. This usually occurs when valerian root is taken with other supplements. You may also have withdrawal symptoms if you suddenly stop taking it.

6. Holy basil

Holy basil (Ocimum tenuiflorum) — also known as tulsi — is a staple herb in Ayurveda, an ancient Indian form of medicine still practiced today.

Some research shows that holy basil may help lower anxiety and stress. One study found that people taking holy basil reported better mood and also had lower levels of the stress hormone cortisol. But long-term studies are needed to provide more information on how holy basil works and the best dose to take.

7. Ashwagandha

Ashwagandha (Withania somnifera) is another herb in Ayurvedic medicine. Research shows it may lower anxiety and reduce stress hormones (like cortisol). It may also improve sleep quality, which helps lower anxiety. But larger studies are needed to determine the full effects of this ancient herb. And there aren’t many studies on safety if it’s used long term.

8. Chamomile

Chamomile is one of the most widely used herbal remedies worldwide. There are two main types: Roman and German chamomile. They share many similarities. But German chamomile (Matricaria chamomilla) has higher levels of active compounds thought to contribute to its effects.

There’s evidence that chamomile has calming and antidepressant effects. It appears to be safe for use as a tea or supplement over a long period of time. In one review, 9 out of 10 studies found that chamomile was helpful for anxiety.

Chamomile may be calming because it contains a chemical called apigenin, which binds to gamma-aminobutyric acid (GABA) receptors in the brain. It has a similar effect to benzodiazepines.

Chamomile may cause allergic reactions in people sensitive to ragweed. It can also have interactions with some medicines, like cyclosporine and warfarin. You should talk to a healthcare professional before using chamomile if you’re taking any medications.

9. Passionflower

Passionflower (Passiflora incarnata) is a plant with an edible fruit that may have some natural benefit for anxiety. In some studies, passionflower was comparable to two prescription medications — oxazepam or midazolam — in treating anxiety. This herb is also thought to be safe with minimal side effects. 

Similar to chamomile, the active components of passionflower are thought to interact with GABA receptors in the brain, causing a calming effect. In addition to anxiety, passionflower may also reduce symptoms like:

• Neuropathic pain

• Depression

• Insomnia

10. Lemon balm

Lemon balm is an oil derived from the leaves of a perennial shrub (Melissa officinalis). It has been used as a muscle relaxant and sedative around the world for hundreds of years. Research shows that lemon balm improves anxiety and depression symptoms and is generally safe to use. 

More quality research is needed, however, to figure out the best way to use lemon balm safely and effectively.

11. B vitamins

B vitamins are critical in many important metabolic actions in the body. For example, vitamins B12 (methylcobalamin) and B6 (pyridoxine) are especially important in nervous system cell function. Some experts believe that people with anxiety have lower levels of B vitamins. 

The data on supplementing with vitamin B is mixed though. High-dose vitamin B6 supplements may reduce anxiety symptoms, but the evidence isn’t very compelling.

12. Melatonin

Melatonin is a hormone made by the pineal gland in the brain. It helps regulate sleep and other body functions that follow the body’s internal clock. 

Research suggests that melatonin might also help reduce anxiety. Some studies show it can work just as well as benzodiazepines for surgery-related anxiety. However, it doesn’t appear to be effective for longer-term treatment (beyond 3 months). 

While more research is needed, melatonin is generally considered safe, and no serious side effects have been reported when used for anxiety.

13. L-theanine

L-theanine is a naturally occurring amino acid. And it’s one of the many biologically active components of tea (Camellia sinensis). It has been used medicinally in cultures throughout the world for centuries. While it’s becoming a more popular supplement, there isn’t much evidence that it works for anxiety. 

One small study found that L-theanine significantly lowered stress when taken daily for 4 weeks. But larger studies are needed to know if it’s truly effective for anxiety.

14. Omega-3 fatty acids

Omega-3 fatty acids are a type of healthy fat that support heart health and are important building blocks for cells throughout the body.

There is good evidence that omega-3 fatty acid supplements can help improve anxiety symptoms. Studies suggest that around 2 g per day is most effective, while lower doses may not provide the same benefit. 

You can also increase your omega-3 intake through your diet. Some rich sources of omega-3s are:

• Fatty fish

• Chia seeds

• Flaxseeds

• Walnuts

Talk to a healthcare professional before trying any natural OTC product to help with your anxiety. These products may interact with your medications or worsen other medical conditions.

What other treatments are used for anxiety?

Prescription medications and psychotherapy are common treatments for anxiety. Different types of anxiety disorders include:

• Generalized anxiety disorder 

• Panic disorder

• Social anxiety 

Based on the type of anxiety you have, a mental health professional may recommend one or both treatment approaches. 

Prescription medications

Several prescription medications are FDA approved for anxiety disorders. They work by targeting different chemicals in your brain that are associated with anxiety. 

Examples of medications used to treat anxiety disorders include:

• SSRIs (selective serotonin reuptake inhibitors), like escitalopram (Lexapro) and paroxetine (Paxil) 

• SNRIs (serotonin and norepinephrine reuptake inhibitors), like duloxetine (Cymbalta)

• Benzodiazepines, like alprazolam (Xanax), clonazepam (Klonopin), diazepam (Valium), and lorazepam (Ativan)

• Buspirone

Psychotherapy

Psychotherapy is also useful to treat anxiety. And it may work well alongside prescription medications. Cognitive behavioral therapy (CBT) is a type of talk therapy. It helps people with anxiety understand and work through their thoughts and behaviors. CBT is often a first-choice treatment for anxiety.

Prescription medications and psychotherapy can help many people manage their anxiety. In some cases, natural remedies can be a useful addition. If you have anxiety, talk to a mental health professional about all of your treatment options.

What else can you do to help with anxiety?

Beyond supplements, there are other natural ways to help with anxiety. These include dietary and lifestyle changes that can help improve your symptoms. Some other natural remedies for anxiety are:

• Essential oils: Essential oils are sometimes inhaled as aromatherapy, applied to the skin, or used in tea. There may be benefits for anxiety relief with lavender, rose, or citrus-based scents like bergamot.

• Meditation: Relaxation techniques like meditation or breathwork can help relieve anxiety. Try adding them to your daily routine, such as during a break or before bedtime. 

• Exercise: Exercise and physical activity trigger the release of endorphins, natural mood-boosting chemicals. Research shows that 30 minutes of moderate to vigorous physical exercise can reduce anxiety and depression. 

• Yoga: Yoga can help relieve stress and anxiety by calming the nervous system and promoting deep breathing. Yoga poses that encourage relaxation and slow, deep breathing may be especially helpful to reduce anxiety. 

• Sleep: Sleep deprivation or poor sleep can make anxiety symptoms worse. Getting enough deep sleep regularly can reduce symptoms of anxiety. 

• Acupuncture: The effectiveness of acupuncture in reducing anxiety isn’t clear cut. But some studies suggest it may be helpful for some people.

• Less caffeine and alcohol: Caffeine and alcohol can play a role in bringing on anxiety symptoms and panic attacks. Try limiting your consumption when seeking anxiety relief.

• Quit smoking: Studies show that cigarette smoking is linked to high levels of anxiety. It can also increase the risk of anxiety disorders.

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Written by:

Swathi Varanasi, PharmD

Dr. Swathi Varanasi, or Dr. Swathi for short, is a bilingual pharmacist who forged an unconventional path in integrative health pharmacy. Dr. Swathi received her doctorate in pharmacy from the Medical University of South Carolina and her Bachelor of Arts in Spanish from Carleton College.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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