By goal
Evidence-Backed Supplements for Stress and Anxiety
Some supplements have randomized-trial evidence for easing day-to-day stress and anxiety symptoms, while many popular options rest on thin or preliminary data. This hub grades what the research actually shows for each substance, so you can decide with clear eyes. Supplements are not a substitute for professional care for persistent or severe anxiety.
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Best-supported here: Ashwagandha (Moderate), Holy Basil (Tulsi) (Moderate), Kava (Moderate), L-Theanine (Moderate) — each graded below by the weight of human evidence.
| Supplement | Evidence for this goal | Typical dose | Key caution | Studies |
|---|---|---|---|---|
| Ashwagandha | Moderate for this goal | 300–600 mg/day of root extract (standardized to 5% withanolides), often… | Avoid in pregnancy (traditionally abortifacient) and while breastfeeding. | 18 |
| Holy Basil (Tulsi) | Moderate for this goal | ~300 mg/day of standardized extract (or brewed leaves). | Generally safe. | 14 |
| Kava | Moderate | Standardized extracts ~120–280 mg kavalactones/day, short-term (≤8 week… | ⚠ Rare but serious liver injury. | 14 |
| L-Theanine | Moderate for this goal | 100–200 mg; often paired 1:2 with caffeine (e.g. 100mg theanine + 50mg… | Very safe, no known serious side effects. | 16 |
| Magnesium | Moderate | 200–400 mg elemental/day. Glycinate & citrate absorb best; oxide is poo… | Safe. | 20 |
| Papaya | Moderate | A typical serving is 1 cup of cubes (about 145 g) or roughly half a sma… | Papaya can trigger allergy in latex-sensitised individuals (latex-fruit syndrome) via cross… | 11 |
| Pomegranate | Moderate | A common serving is about 1 cup of arils (174 g) or roughly half a frui… | Generally safe as a food. | 8 |
| Red Grape | Moderate | A typical serving is about 1 cup (~150 g, ~17 grapes); intervention tri… | High in free sugars (~23 g per cup) and easy to overeat, so portion control matters for gly… | 10 |
| Saffron | Moderate for this goal | 30 mg/day standardized extract. | Safe at supplement doses. | 20 |
| St. John's Wort | Moderate | Standardized extract (e.g., 0.3% hypericin / ~3-5% hyperforin) 300 mg t… | DANGER: This is a pharmacologically active herb, not a benign supplement. | 16 |
| 5-HTP | Preliminary | 50–300 mg/day; start low. Do NOT combine with antidepressants. | GI upset common. | 15 |
| Acai Berry | Preliminary | Commonly eaten as 100 g (about half a 200 g pack) of unsweetened frozen… | Generally well tolerated as a food. | 7 |
| Bacopa Monnieri | Preliminary for this goal | 300 mg/day standardized to ~50% bacosides; effects build over 8–12 week… | Generally safe. | 20 |
| Glycine | Preliminary for this goal | 3 g before bed for sleep. | Very safe. | 16 |
| Gotu Kola | Preliminary for this goal | ~500 mg twice daily of extract. | Generally well tolerated; possible drowsiness and GI upset. | 19 |
| Inositol (Myo-Inositol) | Preliminary for this goal | PCOS: typically 2 g myo-inositol twice daily (4 g/day), often with 400… | Generally well tolerated; the most common side effects are mild, dose-related gastrointesti… | 14 |
| Reishi | Preliminary | 1.5–9 g/day of extract (standardized to polysaccharides/triterpenes). | Generally safe for a few months. | 17 |
| Rhodiola Rosea | Preliminary for this goal | 200–600 mg/day standardized to 3% rosavins / 1% salidroside. | Well tolerated. | 17 |
| Valerian Root | Mixed | 300–600 mg extract 30–60 min before bed. | Generally safe short-term. | 15 |