Natural Supplements for Anxiety Relief That Have Been Proven to Work

Anxiety disorders like PTSD, social anxiety, and generalized anxiety affect people of all ages and genders, and they can have a serious impact on your ability to get things done and enjoy a high quality of life.


Did you know that 40 million adults throughout the U.S. suffer from an anxiety disorder? 

Luckily, though, there are steps you can take to manage your anxiety and minimize your symptoms. One of the most effective techniques is the use of certain supplements. 

Listed below are some of the best natural supplements for anxiety relief.


If you are deficient in zinc, you may be more prone to mental health issues like depression and anxiety. You may also experience symptoms of ADHD, such as difficulty focusing, and have trouble with your memory.

Zinc upregulates the expression of BDNF (short for brain-derived neurotrophic factor). This protein plays a key role in regulating your mood and stress levels.

Anyone can experience a zinc deficiency. It's especially common in people who do not eat meat or animal products, though. Meat, poultry, and some forms of seafood, such as oysters, are all major sources of zinc.

Try supplementing with zinc, especially if you're a vegetarian or vegan, to see if it helps improve your anxiety symptoms.


Glutathione is a powerful antioxidant. It helps the body to detox in an efficient way and protects the cells from oxidative stress, which can trigger inflammation throughout the body.

People who have low levels of glutathione are more prone to depression and anxiety, likely because their bodies are under greater amounts of oxidative stress. 

Supplementing with glutathione on a regular basis can help to minimize inflammation and reduce anxiety and depression symptoms. You may also want to supplement with additional vitamin C to boost your body's natural glutathione production.

Vitamin D

People who are deficient in vitamin D are more likely to suffer from anxiety and depression, especially during the winter months.

Vitamin D acts like a hormone in the body and plays an important role in a variety of processes, including reducing inflammation, modulating the immune system, and boosting the production of serotonin.

The easiest way to get vitamin D is through sun exposure. However, if you live in a cloudy place, sun exposure may be hard to come by.

In these cases, you can get adequate vitamin D from your diet in the form of fatty fish like salmon and through vitamin D supplements.


GABA is short for Gamma-aminobutyric acid. It is a neurotransmitter and amino acid that plays a key role in the production of serotonin.

Without adequate GABA, your body will have a hard time producing the serotonin it needs to feel happy and relaxed.

GABA supplements come in capsule and tablet form and do a great job of minimizing anxiety symptoms when they're taking on a consistent basis.


Passionflower is a calming herb.

It's been used for a long time to help improve mood, minimize feelings of nervousness, and improve sleep quality and quantity. This makes it a great option for people who are kept awake at night by their anxiety.

You can buy passionflower in tablet form, or you can add the extract to a cup of tea or a tincture.

Valerian Root

Valerian root is another herb that is known for its calming effects.

It's been used for thousands of years to improve sleep quality and reduce anxiety. It contains valeric acids, which convert to calming neurotransmitters when they're ingested.

You can consume valerian root in many forms. Many people use valerian capsules, liquid supplements, and valerian root-infused teas to enjoy this herb's effects.

Licorice Root

Licorice root impacts the health of the adrenal glands. The adrenal glands are located on top of your kidneys, and they produce stress hormones like adrenaline and cortisol.

If your adrenal glands are overactive, you may produce higher amounts of these stress hormones. This, in turn, can lead to anxiety symptoms like a racing heartbeat, sweaty palms, or general feelings of nervousness.

Licorice root helps to regulate the production of stress hormones. It can also minimize gastrointestinal issues, which are common among people who struggle with anxiety disorders.

The best way to consume licorice root is in its purified, extracted form (don't go out and buy a bunch of Twizzlers and expect to see great benefits). Look for delgycyrrhizinated licorice in capsule, chewable tablet, or powder form.


Ashwagandha is an adaptogenic herb. This means that it helps the body manage (or adapt to) stressors. It brings everything into balance and, in many cases, helps people who are anxious to feel more at ease. 

Ashwagandha comes in both capsule and powder form. It doesn't have the most pleasant taste, so a lot of people prefer capsules. You can also mask the taste of the powder by adding it to food or beverages, though.

Fish Oil

Often, people who are seeking treatment for anxiety are deficient in omega-3 fatty acids.

Omega-3 fatty acids play an important role in brain health. They also help to reduce inflammation in the body. High levels of inflammation and a brain starved of essential fatty acids is a recipe for anxiety (along with a variety of other health problems).

Omega-3 fatty acids are found in fish like salmon and sardines. You can also take fish oil capsules or a drinkable fish oil supplement to meet your daily omega-3 needs.

Try These Natural Supplements for Anxiety Today

Anxiety is a serious issue, and it's easy to feel as though you'll never be free from it. These natural supplements for anxiety relief can make a big difference, though.

Talk to your doctor about giving them a try today to see if they work well for you. You might be surprised at how much better you feel when you start taking a more natural approach to your anxiety management.

Do you want to learn more about handling anxiety and improving your mental health? If so, check out some of the mental health-related content on our site today.

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