Supplements for people with anxiety

The anxiety stack — rationale by ingredient

Ashwagandha (KSM-66) 300 mg twice daily — for chronic perceived stress

Multiple RCTs show 18–28% reduction in perceived stress scale scores and meaningful cortisol reductions at 300–600 mg/day. Use a standardised extract (KSM-66 or Sensoril). Recent hepatotoxicity case reports mean it should not be assumed risk-free; avoid in pregnancy, active liver disease, or alongside heavy alcohol use. Plan a 1–2 week break every 8–12 weeks.

Magnesium glycinate 300–400 mg elemental nightly

The 2017 Boyle systematic review supports magnesium for subjective anxiety. The glycinate form is well tolerated and pairs nicely with sleep. Particularly useful when anxiety has a somatic component (muscle tension, restless sleep).

L-Theanine 200 mg, as-needed for situational anxiety

Calming without sedation; effective within 30–60 minutes. Useful for performance anxiety, pre-meeting jitters, or any acute trigger. Stack with caffeine for a smoother focus profile. Not effective for chronic generalised anxiety as monotherapy.

Saffron 30 mg/day of a standardised extract (affron, Satiereal)

Saffron has trials showing efficacy comparable to low-dose fluoxetine for mild-to-moderate depression with anxiety. The 30 mg dose is the standard trial dose; doses much higher than 1.5 g have toxicity concerns.

Omega-3 EPA/DHA 2 g/day

The 2018 Su meta-analysis found modest anxiolytic effect of omega-3 across diverse populations, with higher effect at higher EPA-dominant doses. Foundational cardiovascular and mental-health adjunct.

Lemon balm or passionflower as gentle adjuncts

Lemon balm for daytime calmness (300 mg twice daily), passionflower for pre-procedural or bedtime use (250–500 mg). Both are well-tolerated and have small RCT signals. Use when the heavier-evidence options are not appropriate or as adjuncts.

Glycine 3 g at bedtime for sleep-onset anxiety

Cheap, well-evidenced for subjective sleep quality, and pairs with magnesium for the bedtime layer.