8 Best Supplements for Anxiety, According to Registered Dietitians

Year-round, the Good Housekeeping Institute Nutrition Lab rigorously evaluates all different types of supplements, from B12 supplements to iron supplements, based on nutritional expertise, ingredients and third-party testing data. For this story, we researched supplements and nutrients that have been shown to help with symptoms of anxiety and stress. We then looked for top-quality choices in each category, largely based on prior category testing including our best vitamin D supplements and our best magnesium supplements.

Since there isn't necessarily one vitamin or nutrient that is best for anxiety, it's important to speak with your healthcare provider to determine the appropriate type of supplement to meet your needs. They may even request to draw bloodwork to see if any potential underlying nutrient deficiencies are playing a role in your anxiety and symptoms. There are some other considerations to keep in mind when finding an anxiety supplement that is best for you.

✔️ Pill type: Supplements come in capsules, chewables, gummies, lozenges and more. Most of the supplements on this list are a capsule or softgel, but many of the brands do offer gummy alternatives which may be easier for you to take.

✔️ Size: Check the serving size and consider the size of the pill itself. Would you rather take one pill daily, or are you OK with a few pills to meet the recommended serving size. Regardless, speak with your healthcare provider to find the appropriate dose for your needs.

✔️ Price: Supplements can vary greatly in price, and more expensive options aren't necessarily better. Plus, each bottle contains a different number of pills and serving size can vary, so we included information on cost per dosage so you can accurately compare each option. Keep in mind that some supplements also include other nutrients, like a larger complex with multiple ingredients, which may be more expensive than a single-ingredient supplement.

✔️ Interactions: Always be sure to speak with your healthcare provider to determine whether or not the supplement you choose will interact with any of your current existing medications or conditions.

According to the American Psychiatric Association, anxiety refers to anticipation of a future concern and is more associated with muscle tension and avoidance behavior, whereas fear is an emotional response to an immediate threat and is more associated with a fight or flight reaction. There are also several types of anxiety disorders which include generalized anxiety disorder, panic disorder with or without agoraphobia, specific phobias, agoraphobia, social anxiety disorder, separation anxiety disorder and selective mutism.

"Oftentimes people confuse anxiety and stress — they are both emotional responses," says licensed psychologist, speaker and consultant Rachel L. Goldman, Ph.D., FTOS, who takes a holistic approach to health. "They are similar and can lead to the same symptoms, but are different. Anxiety is defined as persistent, excessive worries that don't go away in the absence of a stressor."

"A growing body of evidence links a diet high in added sugars and refined grains with a higher risk of anxiety," Cassetty says. "In contrast, healthy dietary patterns, including the Mediterranean diet, are associated with a lower risk of anxiety." She explains that a nutrient-rich dietary pattern is high in fruits, veggies, whole grains, nuts and seeds, pulses (legumes like chickpeas, lentils, dry peas and beans) and fatty fish while low in added sugars and refined grains. "This diet supplies a spectrum of nutrients associated with protection against anxiety."

While supplements should never be used in place of medicine without the supervision of a medical provider, Dr. Schehr says that there are a number of OTC supplements that have mechanisms similar to medications used to treat anxiety disorders and can be effective in managing anxiety. "Supplements do not have the same rigor of study/evidence that is required of medications nor do they have the same regulatory practices around manufacture, which makes it more challenging to safely choose the right supplement for anxiety," she explains. "This is another reason why when considering supplements it should only be done in collaboration with your medical provider."

Many people can benefit from supplements, but they may not work the same for everyone, Dr. Schehr says. "Changes aren’t immediate and some supplements may have dangerous interactions with other medications so it's important that persons taking medications be more mindful."

"If you take a medication to treat a chronic condition, whether that’s a mental health condition or a physical condition such as heart disease, GI disease, or type 2 diabetes, talk to your healthcare provider before starting a supplement," Cassetty adds. "People who are pregnant or breastfeeding shouldn’t take supplements unless they discuss them with their doctor."

Both Dr. Schehr and Cassetty agree that persons with severe anxiety disorders should not rely on supplements alone to manage their anxiety. If your anxiety symptoms are new or severe, it's important to speak with your doctor before trying a supplement.

"The key is to think about what works for you and what you actually see yourself doing in these situations," Dr. Goldman explains. "For some people, taking a moment to slow down is helpful in managing their anxiety, such as with a breathing exercise, meditation, mindfulness or yoga. For other people, doing something more active can be helpful, such as walking, running or high-intensity exercises." She also says that other great tools for coping with anxiety include journaling, reading, something to distract your mind, reaching out for support or talking to a friend."

Looking to calm your anxiety quickly? Dr. Goldman shares her go-to tip is diaphragmatic breathing as it immediately slows down our breathing and decreases our heart rate. "Other great in-the-moment tricks are counting, splashing your face with cold water or saying a word or words (like a mantra or self talk)."

"If someone is asking themselves if they should see a professional for help with their symptoms, then it definitely can't hurt to reach out to someone," Dr. Goldman says. She adds that other times to consider seeing a doctor would be if your symptoms are impacting your daily functioning or if you find yourself worrying more days than not and feel like it is too challenging on your own to control. "I find that for some people with anxiety, they may need a low dose of medication to take the edge off which will then allow them to do some of the other work, like cognitive behavioral therapy and working on challenging their unhelpful thoughts."

As director of the Good Housekeeping Institute Nutrition Lab, Registered Dietitian Stefani Sassos handles all nutrition-related content, product testing and evaluation. She stays up-to-date on the latest research to provide evidence-based reporting on all things diet and nutrition. Stefani runs and oversees supplement testing and analysis for Good Housekeeping and has covered several other supplements in the past including multivitamins, vegan protein powders, vitamin D and joint supplements.

Samantha Cassetty, M.S., R.D. is a nationally recognized food and nutrition expert, media personality, nutrition consultant, author and regular columnist for TODAY.com. Samantha previously served as the nutrition director for Good Housekeeping and nutrition correspondent for Drop 5 Lbs with Good Housekeeping on the Cooking Channel. She’s the co-author of Sugar Shock and a contributor to the New York Times best seller, 7 Years Younger, and the follow-up, 7 Years Younger: The Anti-Aging Breakthrough Diet.

Rachel L. Goldman, Ph.D., FTOS (a.k.a. Dr. Rachel) is a licensed psychologist, speaker and consultant who takes a holistic approach to health. She specializes in the mind-body connection, including stress reduction, disordered eating behaviors, and health behavior change. She is also Clinical Assistant Professor in the Department of Psychiatry at NYU Grossman School of Medicine and has a private practice in NYC, where she utilizes cognitive behavioral therapy to assist in behavioral. She was a consultant for the film, The Whale.

Jaime Schehr, N.D., R.D,. C.D.N., is a licensed Naturopathic physician and a Registered Dietitian practicing since 2006. Dr. Schehr is the owner of Schehr Nutrition as well as co-founder of xFitLab, a medical fitness consulting company. Dr. Schehr is the assistant director of academic integrative family medicine at the Institute for Family Health of Mt. Sinai. She is a prominent speaker in Integrative Medicine and Nutrition and is often sought to lecture in both the corporate and academic space.