This article was co-authored by Tracy Zollinger Dipl. OM, L.Ac., FABORM and by How.com.vn staff writer, Eric McClure. Tracy Zollinger (she/her) is a Licensed Acupuncturist, Herbalist, and the Founder of Island Acupuncture in the San Francisco Bay Area. With over 15 years of experience, Tracy specializes in a holistic approach to reproductive health, fertility, and pre and post-natal care. Tracy creates comprehensive treatment plans using acupuncture, herbs, nutrition, and western labs. She holds a Master of Science in Traditional Chinese Medicine from the Academy of Chinese Culture and Health Sciences and is board certified in integrative reproductive medicine, with a focus on LGBTQIA specific needs.
There are 27 references cited in this article, which can be found at the bottom of the page.
It can be difficult to deal with anxiety, but there are actually a ton of things you can do to improve your overall mental health. While herbal supplements may not solve your anxiety on their own, they can definitely be a healthy addition to a treatment regimen for some people! Keep in mind, you must consult your doctor before you start taking a herbal supplement, even if it’s generally considered safe. Some remedies can interact with other medical conditions or medications, so check-in first just to make sure that it’s safe.
Steps
Which herbal remedies help reduce anxiety and stress?
- Rhodiola is a solid choice if you want to feel more alert and calm. Also known as “arctic root,” rhodiola appears to effective at soothing anxious feelings while giving you an energy boost.[5] Start off by taking 100 mg once a day in the morning to see if your anxiety cools off a bit. It may take a few weeks for the rhodiola to kick in.[6]
- There’s some minor evidence that rhodiola can help to prevent cancer and slow down the effects of aging as well.[7] Athletes are fond of this one also because it looks like it may improve your hand-eye coordination.[8]
- Potential side effects include irritability and insomnia. If you experience any chest pain, see a doctor immediately. Some people are allergic to this herb.[9]
- Lavender may be a promising option for anxiety and stress. Lavender capsules may be an effective way to smooth out any stress and anxiety you’re experiencing.[10] However, there is some evidence that the impact isn’t going to be especially dramatic.[11] Try taking 160 mg of lavender a day to see if you notice a decline in your anxiety levels.[12] If it works, great! If not, you can try something else.
- Common side effects include constipation, headache, and increased appetite. Stop taking the lavender and contact your doctor if you experience severe drowsiness or you have any chest pain.[13]
- Only take lavender capsules—don’t ingest any lavender essential oil.[14] You can definitely use lavender essential oil to reduce anxiety with aromatherapy, though!
- Some people find that lavender makes them kind of sleepy. If you feel the urge to nap during the day when you’re taking lavender, try taking it at night.
- Passion flower may be a good option but it’s not well-studied. Passion flower is an increasingly popular option for anxiety, and there’s some evidence that it will help curb your symptoms.[15] Unlike other herbal supplements, passion flower is likely best used as an occasional premedication—not a daily supplement. Try taking a small dose whenever you know you’re going to be in a situation where your anxiety may be high.[16] It doesn’t have the proven track record the way some other herbs do, but it may help![17]Advertisement
Which herbs will help with anxiety before bed?
- Valerian is a good choice because it helps you relax. Valerian appears to be a great option if you want to soothe anxiety, relax, and fall asleep more easily.[20] If you want to take valerian supplements, you can take 400-600 mg a day, but many people prefer to mix actual valerian root into their tea, which is fine as well.[21] Valerian appears to be most effective when you consume it every day for at least 2 weeks.[22]
- Valerian is generally considered safe. You may experience a headache, dizziness, or stomach discomfort, though. In some cases, valerian may actually keep you up at night.[23]
- Chamomile is a great way to destress and curb anxiety. Chamomile appears to have a soothing effect for most people. You can consume 500-1,500 mg a day, although many people get enough relief from a nightly cup of chamomile tea.[24] Chamomile is generally considered safe, and there aren’t any common side effects when you aren’t applying chamomile to your skin.[25]
- A lot of people find the scent of chamomile to be especially calming as well. If you just want a way to unwind, putting some chamomile oil into a diffuser with water is a great way to get the benefits.
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Expert Q&A
- QuestionHow can I instantly reduce anxiety?Tracy Zollinger Dipl. OM, L.Ac., FABORMTracy Zollinger (she/her) is a Licensed Acupuncturist, Herbalist, and the Founder of Island Acupuncture in the San Francisco Bay Area. With over 15 years of experience, Tracy specializes in a holistic approach to reproductive health, fertility, and pre and post-natal care. Tracy creates comprehensive treatment plans using acupuncture, herbs, nutrition, and western labs. She holds a Master of Science in Traditional Chinese Medicine from the Academy of Chinese Culture and Health Sciences and is board certified in integrative reproductive medicine, with a focus on LGBTQIA specific needs.
Licensed Herbalist & AcupuncturistMany people find that they feel more relaxed if they drink tea made from the herb holy basil, also known as tulsi. However, it may decrease fertility, so don't drink it if you're trying to conceive.
Warnings
- Do not take any of these herbal supplements without talking to a doctor. This is especially important if you have high or low blood pressure, you’re pregnant, or you’re breastfeeding.[34]Thanks
- Herbal supplements are not regulated by the Food and Drug Administration the same way normal medications are. This is why it’s so important to only buy supplements from reputable companies with positive reviews, who list all of their ingredients on the label.[35]Thanks
References
- ↑ Tracy Zollinger Dipl. OM, L.Ac., FABORM. Licensed Herbalist & Acupuncturist. Expert Interview. 6 October 2020.
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4270108/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770181/
- ↑ https://pubmed.ncbi.nlm.nih.gov/26502953/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3541197/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6208354/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3541197/
- ↑ https://www.mhanational.org/rhodiola-rosea
- ↑ https://pubmed.ncbi.nlm.nih.gov/31792285/
- ↑ https://www.nps.org.au/news/are-lavender-oil-capsules-effective-for-anxiety#r3
- ↑ https://pubmed.ncbi.nlm.nih.gov/31792285/
- ↑ https://www.drugs.com/mtm/lavender.html
- ↑ https://healthywa.wa.gov.au/Articles/A_E/Essential-oils
- ↑ https://www.mayoclinic.org/diseases-conditions/generalized-anxiety-disorder/expert-answers/herbal-treatment-for-anxiety/faq-20057945
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3977550/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5938102/
- ↑ https://pubmed.ncbi.nlm.nih.gov/11679026/
- ↑ https://www.mayoclinic.org/diseases-conditions/generalized-anxiety-disorder/expert-answers/herbal-treatment-for-anxiety/faq-20057945
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4790408/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7585905/
- ↑ https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/valerian/faq-20057875
- ↑ https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/valerian/faq-20057875
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5650245/
- ↑ https://www.drugs.com/mtm/chamomile.html
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4630875/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5868963/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4849036/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770181/
- ↑ https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663
- ↑ https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663
- ↑ https://www.mayoclinic.org/diseases-conditions/generalized-anxiety-disorder/diagnosis-treatment/drc-20361045
- ↑ https://www.mayoclinic.org/diseases-conditions/generalized-anxiety-disorder/diagnosis-treatment/drc-20361045
- ↑ https://www.drugs.com/mtm/lavender.html
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/herbal-supplements/art-20046714
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