The 28 Best Natural Supplements Proven to Reduce Anxiety and Stress

February 4, 2024 Jordan Fallis

Research shows that most people prefer to take over-the-counter natural remedies to treat their anxiety instead of medication.

Perhaps you’re struggling with generalized anxiety, social anxiety, panic attacks, post-traumatic stress, OCD or a phobia…

The good news is that there are many natural supplements that can bring you relief and ease your chronic stress and anxiety.

And they are safe and don’t cause adverse side effects like anti-anxiety medicine.

This article lists the best natural supplements that are proven to reduce anxiety and stress.

These solutions are evidence-based and backed by research.

They have worked for me and for many other people.

It starts off with my top 10 personal favourites.

And then offers 18 other great options.

A silhouette of a person looking anxious, stressed and depressed.

My Top 10 Favourite Supplements to Reduce Anxiety and Stress

1. Theanine

Theanine is a unique amino acid found in tea. It has a number of mental health benefits.

It’s known to produce a calming effect on the brain by crossing the blood-brain barrier and increasing the production of GABA, serotonin and dopamine in the brain. Unlike prescription anti-anxiety medication, it does not cause sedation and drowsiness (72-75).

Researchers have found that theanine supplements significantly reduce stress and anxiety, lower heart rate, and increase mental relaxation (77-81, 83).

Studies have also shown that theanine increases alpha brain waves and deactivates the sympathetic “fight or flight” nervous system (76, 82).

And animal research shows that it reduces “circulating biomarkers of stress” in rats (84-85).

I often take theanine alongside my morning coffee. It improves my mood, helps me focus and cancels out the jitters of caffeine. It’s sort of like meditation in a pill.

This anti-anxiety supplement contains theanine, along with several natural compounds that have helped me manage my anxiety over the years.

2. Magnesium

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body.

A bunch of magnesium-rich foods, including nuts, seeds, bananas. Magnesium supplementation can help reduce anxiety and stress.

It’s absolutely essential for the proper functioning of your nervous system and optimal neurotransmitter activity.

Nine different studies have found that magnesium supplements can reduce anxiety in humans and improve anxiety-related disorders (96-100).

And they start reducing anxiety quickly, often within one week (101).

Plenty of researchers have also found that magnesium has a relaxing effect in animals by calming the hypothalamic-pituitary adrenal (HPA) axis and activating GABA receptors. These are the same receptors activated by anti-anxiety medication (102-107).

Magnesium is included in this supplement.

3. Ashwagandha

Ashwagandha (Withania sominifera) is a popular Indian herb that has been used for more than 3000 years. It’s sometimes called the “Indian Ginseng”.

It’s known as an “adaptogen”, which is a compound that balances the body and restores normal bodily functioning after chronic stress.

A systematic review concluded that ashwagandha significantly reduces symptoms of stress and anxiety and is likely useful in the treatment of anxiety disorders (11).

In fact, two studies found that ashwagandha worked better than medication and psychotherapy at treating and reducing anxiety (12, 17, 19).

And other researchers have found that it reduces anxiety, decreases perceived stress, and improves the quality of life of people with anxiety disorders (13-16, 18).

Animal research also shows that ashwagandha causes anti-anxiety effects, reduces OCD-like behaviour and improves stress tolerance in rats (20-25).

So it’s a pretty amazing herb for anxiety!

But how does it work?

By increasing serotonin and GABA in the brain, and lowering cortisol levels by 25 per cent (26-29).

Ashwagandha is one of the herbs I took to help myself get off psychiatric medications.

That’s why it’s included in the Optimal Calm supplement.

4. Zinc

Zinc is an essential mineral for mental health, especially if you have chronic anxiety.

Like magnesium, it plays a key role in neurotransmission and nervous system functioning.

Researchers have found that zinc supplements can reduce symptoms of anxiety in both humans and animals (123-125).

I created and take the Optimal Zinc supplement to make sure my zinc levels are optimal.

I previously wrote about the link between zinc and anxiety in this post.

Zinc can also stimulate your vagus nerve, which reduces anxiety.

5. Bacopa

Bacopa is an adaptogenic herb.

It’s commonly used to improve cognition and memory, but it’s also very good at reducing anxiety.

Researchers have found that bacopa supplements reduce stress, anxiety and cortisol levels in humans (89-91, 94).

In fact, one of the ways bacopa improves cognition is by simply reducing anxiety (95).

So if you have anxiety, and it negatively impacts your thinking, bacopa is a good choice.

Animal studies also show that bacopa reduces the biochemical effects of acute and chronic anxiety in rats. It does this by significantly increasing serotonin and dopamine levels and significantly reducing stress hormone levels (92-93).

I took a bacopa supplement for a while. I found that it made me really relaxed and sleepy. I eventually stopped taking it because it made me too sleepy. But if you have very severe anxiety, it can be very helpful.

6. Probiotics

Probiotics have also been shown to reduce anxiety.

One study found that a probiotic supplement containing Lactobacillus Rhamnosus significantly reduced anxiety and stress in humans (46).

And animal research shows that Lactobacillus Rhamnosus reduces stress and anxiety-like behaviour in mice (47-48).

Bifidobacterium Longum is another probiotic that can reduce anxiety.

Individuals that took it for 30 days experienced less anxiety and psychological distress, and also had lower cortisol levels (49).

Bifidobacterium Longum also reduces anxiety-like behaviour in animals by stimulating the vagus nerve (50-51).

Both Bifidobacterium Longum and Lactobacillus Rhamnosus are included in the Optimal Biotics supplement.

You can also check out this article to learn more about the top 9 psychobiotics that can help reduce your anxiety.

And this older article includes 5 ways to increase your good gut bacteria.

7. Inositol

Inositol is a naturally-occurring molecule found in nearly all plants and animals. It plays a key role in various biological processes.

Inositol powder. Inositol has been shown to help reduce stress and anxiety.

The brain has the highest concentration of inositol, where it plays an important role making neurotransmitters.

Inositol can be found in many foods, particularly fruit, especially cantaloupe and oranges.

But you need to supplement with it to reduce anxiety.

Researchers have found that taking an inositol supplement every day can significantly reduce anxiety in both adults and children. This includes a reduction in panic attacks and fewer symptoms of agoraphobia and obsessive-compulsive disorder (64-67).

In fact, research suggests that it’s as effective as an SSRI antidepressant in the treatment of anxiety and panic disorder (62).

And one study shows that it can reduce anxiety in people struggling with bulimia or binge eating (63).

Lots of animal research also shows that inositol reduces anxiety-like behaviour in rats (68-71).

It’s important to point out that the research suggests that you need to take high doses (12 to 18 grams daily) if you want to experience the anxiety-reducing benefits of inositol.

I took high doses of inositol powder when weening off psychiatric medication.

Check out my full post about inositol to learn more about the benefits.

Fun fact: Inositol is a white powder, so actors snort inositol instead of actual cocaine in television and movie scenes.

8. Valerian

Valerian (Valeriana officinalis) is an herb, and the root of the herb has traditionally been used to treat insomnia.

But it also can reduce anxiety.

Research shows that valerian root extract significantly reduces stress and anxiety (235-236).

Animal studies have also found that it reduces psychological stress and anxiety in rats and mice (259-265).

And in one study, Valerian demonstrated some anti-obsessive and anti-compulsive effects and therefore may help treat obsessive-compulsive disorder (234).

Scientists have collected a massive amount of research demonstrating that the compounds in Valerian naturally reduce stress and anxiety by:

Partially activating serotonin receptors
Maintaining serotonin levels
Reducing stress hormone levels
Binding to GABA receptors in the amygdala, a brain region associated with fear and anxiety
Increasing GABA levels
Inhibiting the breakdown of GABA in the brain (247-268).

As a result of this, it creates a calming effect similar to anti-anxiety drugs like Xanax and Valium.

This is why Valerian is often called “Nature’s Valium”.

Valerian is one of the first herbal remedies I took years ago to manage my anxiety at night and improve my sleep. It’s included in this anti-anxiety supplement.

Valerian supplements include the roots and stems of the plant.

But you can also take it as a tea or tincture if you want.

9. Cannabidiol (CBD)

Cannabidiol (CBD) is one of the active cannabinoids found in marijuana.

A glass of CBD oil. CDB oil has been shown to help reduce anxiety and stress.

Unlike tetrahydrocannabinol (THC), CBD isn’t psychoactive and doesn’t make you “high”.

But it can help treat a number of diseases because it reduces inflammation.

Research has found that CBD oil significantly reduces anxiety in both healthy individuals and patients with social anxiety disorder (3-4).

It also significantly reduces anxiety, distress and discomfort caused by public speaking (5).

Researchers also think it can help people with panic disorder, obsessive-compulsive disorder and post-traumatic stress disorder (2).

This is because studies show that CBD activates serotonin receptors in the brain, increases GABA levels, lowers activity in the amygdala, and increases activity in the prefrontal cortex (6-10).

I used to take this CBD oil and highly recommend it. It significantly reduces my stress, makes me sleepy and knocks me out before bed.

Some people report that marijuana makes them anxious.

When I’ve smoked it in the past, it often made me anxious.

This is possibly because most marijuana has high levels of THC and lower levels of CBD.

Taking extra CBD may help.

One study found that CBD blocks the anxiety caused by THC (1).

10. Kava

Kava is a plant located in the western Pacific.

The root of the plant is used medicinally to treat anxiety and sleep disorders because it causes relaxation without impairing cognitive performance. Some people say it feels like drinking alcohol.

A meta-analysis concluded that kava can significantly reduce anxiety without very many side effects (30).

And numerous human studies show that kava can reduce all sorts of anxious symptoms, including tension, agitation, restlessness and phobias (32-34).

Researchers have compared a bunch of different herbal anti-anxiety remedies, and they found that kava is one of the most potent and effective options (35-36).

In fact, they think that kava should be a first-line treatment for anxiety because it’s so powerful and safe and works just as well as anti-anxiety medication (31, 37-38).

Studies even show that kava works similarly to benzodiazepines like Xanax by activating and strengthening GABA receptors in the brain (39-45).

I personally don’t take kava anymore because I get a weird reaction from it and I was able to confirm that I’m allergic to the plant.

But it works very well for many people, so that's why I'm including it in my top 10.

Other Effective Anxiety-Reducing Supplements

11. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that your body cannot produce itself, and they are absolutely necessary for the normal functioning of your brain and nervous system.

Numerous studies show that supplementing with omega-3 fatty acids significantly lowers inflammation and progressively reduces symptoms and feelings of anxiety (108-114).

Researchers have also found that supplementing with omega-3 fatty acids inhibits activation of the hypothalamic-pituitary adrenal (HPA) axis, which is involved in anxiety (108).

I recommend supplementing with krill oil, a special kind of fish oil that contains the essential omega-3 fatty acids.

I feel more anxious when I stop taking it. I actually notice the difference.

You can read more about the importance of omega-3 fatty acids here.

12. Chamomile

Chamomile plant. Chamomile has been shown to reduce stress and anxiety.

Chamomile is a medicinal herb that has been traditionally used for its calming and anti-inflammatory properties.

It contains essential oils and flavonoids that can help you relax.

Researchers have found that oral supplementation of chamomile significantly reduces anxiety and stress in patients with generalized anxiety (54-58).

Animal studies show that chamomile contains substances that act on the same parts of the brain as anti-anxiety drugs (52-53).

Apigenin, one of the main flavonoids in chamomile, reduces anxiety without sedation by enhancing GABA communication (59-61).

13. Passion Flower

Passion Flower represents a family of plants known as Passiflora.

There are about 500 known species of Passion Flower.

One species, Passiflora incarnata, has been shown to reduce anxiety and stress.

In one study, researchers found that Passiflora incarnata extract reduced generalized anxiety as much as a benzodiazepine. But it didn’t cause side effects that are common with anti-anxiety medication, such as cognitive impairment (213).

Two other studies show that supplementing with Passion Flower significantly reduces anxiety before surgery (214-215).

Animal research has found that it increases GABA, a neurotransmitter that reduces stress and anxiety (216-217).

Passion Flower is one of the first herbal remedies I took years ago to manage my anxiety. It’s included in this anti-anxiety supplement.

14. Lemon Balm

Lemon balm (Melissa officinalis) is a lemon-scented herb and tea known to reduce inflammation, lower cortisol and increase GABA levels in the brain.

Lemon balm (Melissa officinalis) plant. Lemon balm has been shown to reduce stress and anxiety.

As a result, it has a sedative effect, calming the nerves and relaxing the body.

Research shows that lemon balm extract significantly reduces anxiety and stress in humans (146-149).

In one study, researchers gave Cyracos, a standardized lemon balm extract, to individuals with anxiety disorders, and it significantly reduced their anxiety. As much as 95% of the subjects responded to the treatment, and 70% of them achieved full remission (145).

Animal studies also show that it reduces stress and anxiety in rats by reducing stress hormones and increasing serotonin and GABA. The effects are comparable to anti-anxiety medication (150-155).

Lemon balm is included in this anti-anxiety supplement.

15. Rhodiola

Rhodiola, also known as golden root or arctic root, is a Traditional Chinese and Scandinavian herb.

It’s one of the most popular adaptogens used to increase physical and mental stamina.

Research shows that rhodiola supplementation significantly reduces anxiety and stress symptoms (86),

In one study, individuals with generalized anxiety disorder supplemented with rhodiola, and it significantly reduced their symptoms of anxiety (88).

Improvements can be seen within just three days of treatment (87).

I take rhodiola as needed. I find that it improves my mood and energy, especially after stressful periods of pushing myself too hard.

Rhodiola has a number of brain and mental health benefits. I previously wrote about it here if you’re interested in learning more.

16. Ginkgo Biloba

Ginkgo Biloba is a plant that has been used in China for thousands of years to treat a number of health problems.

It’s one of the top-selling natural supplements in the world, and it’s even a prescription herb in Germany.

It’s most commonly used to improve brain health because it increases blood flow to the brain and improves memory and attention in both healthy and unhealthy individuals.

But researchers have also found that it reduces anxiety and stress.

Two studies show that supplementing with Ginkgo Biloba significantly reduces anxiety compared to placebo (115-116).

This occurs in both elderly individuals with cognitive decline and younger people with generalized anxiety disorder (115-116).

And in healthy individuals, it reduces cortisol release during a stressful event (119).

Animal studies also show that Ginkgo Biloba has anti-stress and anti-anxiety effects in both mice and rats, without producing benzodiazepine-like side effects (117-118, 120-122).

Ginkgo Biloba is included in the Optimal Brain supplement.

17. Vitamin B6

Vitamin B6 is a key nutrient that supports your entire nervous system.

It accomplishes this by playing a key role in the production of calming neurotransmitters in your brain, including serotonin and GABA.

A bunch of foods with Vitamin B6 in them, including pistachios, red meat, chicken, potatoes and bananas. Vitamin B6 supplementation can help reduce anxiety and stress.

Studies have found that Vitamin B6 supplements can reduce anxiety (126-128).

When I took antidepressants and benzodiazepines for my chronic anxiety, multiple functional and integrative doctors suggested I supplement with Vitamin B6.

This is because these medications can actually further deplete Vitamin B6, increasing anxiety in the long run.

If you take a medication to manage your anxiety, or simply have anxiety and want to manage it better, I recommend supplementing with Vitamin B6.

Vitamin B6 is included in the Optimal Calm supplement.

18. Vitamin C

Vitamin C is another way to reduce your anxiety and stress.

Researchers have found that Vitamin C supplements significantly reduce stress and anxiety in humans and animals by limiting cortisol levels (129-136).

As you probably know, Vitamin C is found in fruits and vegetables such as green peppers, citrus fruits, tomatoes, cauliflower, Brussels sprouts, broccoli, and cabbage.

In addition to getting Vitamin C from fruits and vegetables, I take at least 100 mg of supplemental Vitamin C every day.

But based on my research and experience, if you want to reduce your stress and anxiety, you may have to take large doses of Vitamin C.

Two studies show that supplementing with a high dose (at least 3 grams) of Vitamin C reduces cortisol, psychological stress and anxiety (137-138).

I experimented with taking up to 10 grams of Vitamin C daily, and it definitely reduced my stress and anxiety when coming off several psychiatric medications.

That’s why it’s included in Optimal Calm.

19. Curcumin

Curcumin is the most heavily researched compound within turmeric, the spice that gives curry its yellow colour.

A bowl or turmeric spice. Curcumin is the main compound in turmeric that has been shown to reduce stress and anxiety.

Research shows that it can reduce anxiety in individuals with major depressive disorder (139-141).

One animal study found that it reduces anxious behavior in rats (142).

Curcumin is a good option is you struggle with chronic inflammation and both depression and anxiety.

In my experience, it doesn’t help as much if you only have anxiety.

But it’s still one of my favourite natural compounds for the brain and mental health.

20. Lion’s Mane Mushroom

Hericium Erinaceus – better known as lion’s mane mushroom – is an edible mushroom with numerous health benefits.

It’s another one of my favourite supplements for brain health because it reduces inflammation and has antioxidant effects.

One study found that it reduced anxiety in 30 women after 4 weeks of supplementation (143).

And an animal study showed that it reduces anxious behaviour in rats by increasing neurogenesis (144).

This lion’s mane mushroom supplement is the highest-quality that I could find. I spent a lot of time researching and looking into different sources because not all lion's mane supplements are high-quality and effective, and I settled on this one.

21. Holy Basil

Holy Basil (Ocimum sanctum) is an adaptogenic herb that supports the body’s stress response.

It’s known to have calming and relaxing effects on the body and mind.

In one study, researchers found that OciBest, a whole plant extract of Holy Basil, significantly reduced symptoms of stress. It was 39 per cent more effective than placebo, and there were no adverse effects (156).

Another study showed that supplementing with Holy Basil significantly reduces stress and anxiety in people with generalized anxiety disorder (157).

It’s also been shown to reduce cortisol (158-159).

And there is plenty of animal research showing that Holy Basil reduces anxiety, stress and stress hormone levels in mice and rats. And the anti-anxiety and anti-stress effects are comparable to antidepressant drugs (160-164).

Holy Basil can be taken as a supplement, herbal tea, dried powder, or fresh leaf used in cooking.

22. Saffron

Saffron is a spice derived from the Crocus sativus plant.

It has a number of health benefits due to the medicinal compounds within it.

The saffron plant. Saffron has been shown to reduce anxiety and stress.

Safranal and Crocetin, two of the compounds within saffron, have been shown to stimulate GABA receptors and increase serotonin levels in the brain (165-166).

Because of this, researchers have found that supplementing with a saffron extract can reduce anxiety (167).

Several preclinical and clinical studies show that supplementing with saffron significantly reduces stress and anxiety in adults and youth without side effects (169-173).

And one study found that the aroma of saffron significantly reduces cortisol levels and symptoms of anxiety in women (168).

Animal research also demonstrates that saffron reduced anxiety-like behaviours in mice (174).

23. Sceletium Tortuosum

Sceletium tortuosum is a plant commonly found in South Africa.

It’s a psychoactive herb but it doesn’t cause hallucinations or lead to addiction.

It often used before stressful events because research shows that it reduces anxiety and stress.

Researchers have found that it reduces anxiety and stress in humans by decreasing activity in the amygdala and inhibiting the reuptake of serotonin (175).

Animal studies have also shown that reduces anxiety and stress hormones (176-179).

Zembrin is the patented form of Sceletium tortuosum often found in supplements.

24. Lavender

Lavender is often used in soap and shampoo because it smells nice.

A small bottle of Lavender oil surrounded by plants. Lavender reduces anxiety and stress.

But it also has a number of health benefits.

Lots of research shows that lavender significantly increases calmness, relieves restlessness and nervousness, and reduces emotional distress in people with anxiety disorders – without causing any unwanted side effects (180-183).

One study found that Silexan, an oral lavender oil capsule, is just as effective at reducing generalized anxiety as lorazepam, a common benzodiazepine. And it didn’t cause side effects or addiction like the anti-anxiety medication (184).

Tons of other studies show that inhaling the scent of lavender oil significantly reduces anxiety before exams, surgery and dental procedures (185-190).

And in two studies of women with postpartum depression, inhalation of lavender oil significantly decreased their anxiety and stress (191-192).

Unlike a lot of other natural compounds, scientists actually understand how lavender works – it decreases heart rate, blood pressure, body temperature and sweating; and it increases heart-rate variability and alpha brain waves (193-198).

Animal research also shows that it reduces anxiety in rats by increasing GABA (199-204).

As a result of all this, it has a powerful sedative effect on the nervous system, decreases the fight-or-flight responses, and relaxes the body.

Lavender essential oil can be taken orally, inhaled or applied to your skin.

Silexan is an oral lavander oil capsule commonly used in studies.

25. 5-Hydroxytryptophan (5-HTP)

5-Hydroxytryptophan (5-HTP) is a naturally-occurring amino acid and the precursor to serotonin, a neurotransmitter that can reduce stress and anxiety.

It easily crosses the blood-brain barrier and effectively increases the synthesis of serotonin in the brain (205).

Research shows that supplementing with 5-HTP significantly reduces anxiety by increasing serotonin levels (206-208, 212).

One study found that people with panic disorder who take 5-HTP experience a reduction in panic and the fewer panic attacks (209).

Not only does 5-HTP reduce anxiety by increasing serotonin; it’s also been shown to promote relaxation by increasing GABA and BDNF levels (210-211).

5-HTP in supplement form is extracted from the plant Griffonia simplicifolia.

26. Black Seed Oil

Nigella sativa, more commonly known as Black Cumin Seed, has been used as a natural remedy for more than 2000 years.

It’s surprising more people haven’t heard of it because it’s actually one of the top-ranked evidence-based herbal medicines.

Researchers have found that black seed oil reduces inflammation and anxiety without side effects (218-219).

Studies also show that it significantly reduces anxiety-like behaviour in animals by increasing GABA and serotonin levels (220-224).

27. Skullcap

Skullcap refers to two separate medicinal herbs – American skullcap (Scutellaria lateriflora) and Chinese skullcap (Scutellaria baicallensis).

Both herbs have been shown to reduce anxiety and stress.

A double blind, placebo-controlled study demonstrated that American skullcap can reduce anxiety in adults (225).

Other research has found that Chinese skullcap can reduce anxiety and treat stress-related disorders by reducing stress hormones and enhancing GABA receptor activity (226-228).

28. Gotu Kola

Gotu Kola (Centella Asiatica) is an herb with antioxidant and anti-inflammatory properties.

It has been used for centuries in Ayurvedic and traditional Chinese medicine to alleviate symptoms of anxiety.

Researchers have found that Gotu Kola significantly reduces anxiety, stress and depression in individuals with generalized anxiety disorder (229).

In one study, people that supplemented with Gotu Kola were less likely to be anxious and easily startled (230).

Animal research shows that lowers anxiety-like behaviour in rats by increasing GABA levels (231-233).

It's important to point out that the Gotu Kola plant soaks up heavy metals from the soil. So you need to find a high-quality, organic source that doesn’t contain heavy metals.

Bringing It All Together: Taking Them in Combination Is Better Than Individually

It’s important to note that taking a combination of the above options will provide the greatest relief from anxiety.

They have a synergistic effect, meaning they work better when taken together.

Here are a bunch of proven combinations that you should consider if you want to powerfully reduce your anxiety and stress:

Ashwagandha and Bacopa – In one study, researchers found that taking these herbs together worked significantly better than taking them alone (269).
Bacopa and Omega-3 Fatty Acids – Since Bacopa is fat soluble, it’s said that it works better when it’s taken with a meal that contains fat. And research backs this up. One study found that bacopa and fish oil are more therapeutic together (270).
Valerian and Lemon Balm – These two herbs are most often sold in combination with each other. And there’s good reasons why. Together, both of these plants significantly reduce anxiety, restlessness, concentration difficulties and impulsiveness in adults and children (272-273). Their both included in the Optimal Calm supplement.
Chamomile and Lavender – One study showed that the aroma of both chamomile and lavender was more effective at reducing symptoms of anxiety and stress than either of them alone (271).
L-Lysine and L-Arginine – These two amino acids aren’t even included in the list above because they aren’t effective at reducing anxiety and stress alone. But together, they have been shown to significantly reduce anxiety and decrease cortisol levels (274).
A lozenge containing 4 different herbal preparations (lavender oil, extracts from hops, lemon balm and oat) has been shown to reduce anxiety, increase relaxation and increase alpha brain waves (275).

If you’re looking for an all-in-one supplement, this anti-anxiety supplement includes several of the natural compounds listed above all in one capsule.

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

Live Optimally,

Jordan Fallis

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The 25 Best Natural Supplements Proven to Reduce Depression

February 4, 2024 Jordan Fallis

In this article, I want to share with you my favourite natural supplements for relieving depression.

Research shows that there are many natural antidepressants that are just as effective as prescription antidepressants, but without adverse effects.

After I came off medication, I relied on many of them to reduce depression and improve my mood and energy.

Depression is complex, and there are often numerous underlying root causes.

But these natural options will support you and prop you up while you seek and resolve the root causes of your depression.

I’ve tried hundreds of natural supplements over the years, and these are the most effective ones for depression.

They’ve really helped me, and I’ve seen other people get better with them as well.

Read on to discover the best evidence-based supplements for treating depression.

A smiley face made out of supplement capsules.

The Best Vitamin and Mineral Supplements For Depression

1. Magnesium

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body.

Unfortunately, a lot of people are deficient in magnesium.

This is a shame because magnesium is absolutely essential for the proper functioning of your nervous system and optimal neurotransmitter activity.

Research clearly shows there are links between low magnesium intake, magnesium deficiency, and depression and suicide (26-28, 34-35).

Several studies also show that magnesium supplementation improves depressive symptoms in people with depression, including people with postpartum depression, premenstrual syndrome, and chronic fatigue syndrome (29-32).

Sometimes even just one week of supplementing with magnesium can improve mood and reverse symptoms of depression (33).

Since most people are deficient, magnesium is one of the three supplements that I think everyone should be taking every day.

Epsom salt baths are another great way to increase your body’s intake of magnesium.

You should also make sure you’re eating enough magnesium-rich foods on a regular basis, including:

Spinach
Chard
Pumpkin seeds
Almonds
Avocado
Dark chocolate
Bananas

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

2. Vitamin D

Vitamin D is a fat-soluble vitamin that your skin synthesizes when exposed to the sun.

Unfortunately, Vitamin D deficiency is widespread and has become a major global health problem. Researchers estimate that 50% of people are at risk of Vitamin D deficiency.

This is a huge concern because every tissue in your body has Vitamin D receptors, including the brain, so a deficiency can lead to costly physiological and psychological consequences, including depression.

Research shows that there is a strong link between Vitamin D deficiency and depression and suicide (36-37).

Thankfully, several studies shown that Vitamin D3 supplementation reduces depressive symptoms, treats seasonal affective disorder, and lowers suicide risk (38-40).

Vitamin D helps fight depression because it plays a key role in the production of dopamine and norepinephrine, and protects against the depletion of dopamine and serotonin in the brain (41).

Ideally, you should get your Vitamin D by going outside and getting sun.

I try to get sunlight every day during the spring and summer months.

But most people still don’t get enough Vitamin D from the sun, especially during the winter.

During the winter months, when there isn't enough sun, I take a Vitamin D3 supplement.

Vitamin D is so critical for optimal brain health, so make sure to check your levels regularly.

If you decide to take a Vitamin D3 supplement, it’s a good idea to take it along with Vitamin K2. They are synergistic and mix well together.

3. Zinc

Zinc is an essential mineral for mental health, as it plays a key role in neurotransmission and nervous system functioning.

Unfortunately, it’s estimated that 2 billion people in the world are deficient in zinc, and several studies show that even subclinical zinc deficiency impairs brain function (42-44).

Researchers have also found that a zinc deficiency increases the likelihood of developing depression, as well as increasing the severity of depression (45).

But zinc supplementation can definitely help.

A meta-analysis concluded that taking a zinc supplement is an effective treatment for depression (46).

In one study, 50 people took 30 mg of zinc for 12 weeks, and their mood significantly improved, and their BDNF levels increased as well (47-49).

So if you struggle with depression, it’s quite possible you’re deficient, and you’ll want to consider taking a zinc supplement to optimize your levels.

I created and take the Optimal Zinc supplement to make sure my zinc levels are optimal. I created it because I want to give my clients and readers the very best zinc supplement so that they can experience superior results. I have found that many zinc supplements on the market fall short. Optimal Zinc includes several other nutrients (co-factors) that increase the absorption of zinc.

Some of the best foods you should eat to optimize your zinc levels include:

Oysters
Grass-fed beef
Pumpkin seeds
Cashews
Mushrooms
Spinach

These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

Check out my previous post all about zinc for more steps you can take to increase your zinc levels.

4. Methylfolate

Folate (Vitamin B9) is an essential B vitamin that plays a key role in methylation, one of the most important processes in your body and brain for optimal energy and nervous system function.

Researchers have found that if you are depressed, you likely have lower levels of folate circulating in your blood, and people with low blood folate are at greater risk for developing depression (88).

Good dietary sources of natural folate include:

Leafy greens
Asparagus
Broccoli
Cauliflower
Strawberries
Avocado
Beef liver
Poultry

These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

However, eating folate-rich foods sometimes isn’t enough. In fact, many people don't get enough folate from food because cooking and food processing destroy natural folates (103).

People with depression often need to supplement with methylfolate to get the full benefits.

In one study, six months of methylfolate supplementation reduced symptoms of depression in patients with clinical depression and schizophrenia (92).

Research also shows that taking methylfolate alongside an antidepressant makes the antidepressant more effective (93).

Researchers have even suggested that folate supplementation should be a first-line treatment for depression (104).

Methylfolate works because it lowers homocysteine levels, stimulates serotonin receptors in the brain, and plays a key role in the production of dopamine (94-102).

5. Vitamin B12

“Lack of understanding of B12 is one of the greatest tragedies of modern medicine.”

— Dr. James Greenblatt, Integrative Psychiatrist

Having sufficient levels of Vitamin B12 is necessary for optimal brain and mental health.

Unfortunately, a deficiency is very common, especially in older individuals and vegetarians and vegans.

Even if you eat meat and you’re young, you may still have a deficiency.

Poor gut health and even psychiatric medications can cause a deficiency.

In fact, it’s estimated that almost 40% of Americans are deficient today.

Numerous studies have shown that having a deficiency in Vitamin B12 leads to symptoms of depression (136-142).

But supplementation can help.

Research shows that supplementing with Vitamin B12 for six weeks can reduce depressive symptoms in depressed patients (143).

In one study, Vitamin B12 supplementation lowered homocysteine levels and reduced depression in more than 200 people (144).

If you decide to supplement, avoid the semisynthetic version of B12 (cyanocobalamin) and instead take the methylated form (methylcobalamin or methyl-B12).

Methyl-B12 is better absorbed and more biologically active.

Besides methyl-B12 and methylfolate, you should also consider supplementing with the rest of the B vitamins.

There is evidence to suggest that many people with depression are also deficient in Vitamin B1, B2, B3 and B6, and supplementing with them can help reduce, prevent and lower the risk of depression (145-151).

Vitamin B12 is also found in animal foods, and beef liver is a really good source. I take beef liver capsules because I don’t like the taste of liver.

The Best Spices and Herbal Supplements For Depression

6. Rhodiola

Rhodiola, also known as golden root or arctic root, is a Traditional Chinese and Scandinavian herb.

It’s one of the most popular adaptogens used to increase physical and mental stamina.

It can also reduce depression (9).

In one study, rhodiola significantly reduced symptoms of depression and emotional instability in people with mild and moderate depression (7).

Another study found that it was almost as effective as Zoloft, a commonly prescribed antidepressant, but it was better tolerated and it didn’t cause nearly as many side effects (8).

Plenty of animal research also shows that rhodiola has antidepressant effects by lowering cortisol, and restoring serotonin, dopamine and norepinephrine (10-16).

I personally take a rhodiola supplement some of the time. I don't take it every day, only when I need a boost in mood and energy.

Be sure to check out this post to learn more about the benefits of rhodiola, above and beyond just reducing depression.

7. Ginseng

Ginseng is known for its anti-stress effects.

But it also has antidepressant effects (70).

More than one study has shown that ginseng reduces depression and increases quality of life (71-72).

Ginseng has been shown to work because it reduces inflammation and increases dopamine, serotonin and BDNF in the brain (73-76).

Ginseng is one of my favourite herbal supplements for brain function and depression.

8. St. John’s Wort

St. John’s Wort (Hypericum Perforatum) is a natural medicinal herb with antidepressant effects. It's often prescribed for depression in European countries.

Researchers have concluded that it’s as effective as pharmaceutical antidepressants for treating depression but has fewer adverse effects (105-107).

A double-blind, randomized control trial showed that St. John’s Wort can prevent depression from developing, and delay relapses in depression (108).

It's been found to work by increasing dopamine signaling and increasing serotonin receptors (109-111).

I took a St. John’s Wort supplement years ago for my depression. It helped me, but I eventually stopped taking it and working on fixing the true, underlying causes of my depression instead.

In my experience, it’s best for people who are struggling with mild or moderate depression.

It’s important to note that you shouldn’t take St. John’s Wort if you’re already taking antidepressant medication. They don’t mix well.

9. Ginkgo Biloba

Ginkgo Biloba is a plant that has been used in China for thousands of years to treat a number of health problems.

It’s one of the top-selling natural supplements in the world, and it’s even a prescription herb in Germany.

It’s most commonly used to improve brain health because it increases brain blood flow and improves memory, mental energy and attention in both healthy and unhealthy individuals. It even reduces the risk of dementia and Alzheimer’s disease.

But researchers have also found that Ginkgo Biloba reduces depression in elderly individuals (123-127).

Ginkgo Biloba is included in the Optimal Brain supplement.

10. Saffron

Saffron plant. Saffron has been shown to reduce depression.

Saffron is a spice derived from the Crocus sativus plant.

It has a number of health benefits due to the medicinal compounds within it.

Researchers have found that saffron is effective at reducing depression in people with mild to moderate depression (127-128).

More than one study shows that saffron works just as well as SSRI antidepressants, reducing depression without side effects (129-131).

Saffron has also been shown to inhibit the reuptake of serotonin, dopamine and norepinephrine, similar to pharmaceutical antidepressants (132).

11. Curcumin

A picture of turmeric. Curcumin is the main compound in turmeric that has been shown to reduce depression.

Curcumin is the most heavily researched compound within turmeric, the spice that gives curry its yellow colour.

It’s one of my favourite natural compounds for the brain.

Researchers have repeatedly found that curcumin reduces depressive symptoms in patients with major depression (84-86).

In one study, curcumin reduced depression in more than 100 people after six weeks of supplementation (87).

It also reduces inflammatory markers and cortisol levels, and increases BDNF levels, all of which are involved in depression (87).

The Best Amino Acid Supplements For Depression

12. Acetyl-L-Carnitine (ALCAR)

Acetyl-L-carnitine (ALCAR) is an acetylated form of the amino acid carnitine. It’s been shown to have neuroprotective and cognitive-enhancing effects.

It’s often used as a natural brain booster because it increases alertness and supports brain cells.

Researchers have found that ALCAR is quite effective at alleviating chronic fatigue, improving mood and treating depression (17-18).

In one study, supplementing with ALCAR for 1 to 2 months reduced depression in elderly individuals (19).

And another study showed that ALCAR can reduce depression in people with chronic depression. Twelve weeks of supplementation reduced their depressive symptoms just as effectively as an antidepressant (20).

It works because it supports mitochondrial function, and increases BDNF levels and serotonin levels in the brain (21-22).

I find that ALCAR personally gives me a big boost in mood, motivation, mental energy and resilience.

That’s why I included it in the Optimal Brain supplement.

Make sure you read this article to learn more about the remarkable benefits of ALCAR.

13. Theanine

A cup of green tea. Theanine is found in green tea and has been shown to help reduce depression.

Theanine is a unique amino acid found in tea. It has a number of mental health benefits.

I take theanine alongside my morning coffee. It definitely improves my mood. It also helps me focus and cancels out the jitters of caffeine.

In one study, theanine supplementation reduced depressive symptoms and anxiety, and improved sleep and cognitive function in patients with major depression (23).

Animal research also shows that theanine can alleviate depression in mice that are exposed to chronic stress (24).

This mental health supplement contains theanine, along with several natural compounds that have helped me manage depression and anxiety over the years.

Theanine can also be found in green tea, which has also been shown to help reduce depression (25).

14. DL-Phenylalanine

The chemical symbol for dopamine with three smiley faces at the ends. DL-Phenylalanine is one of the precursors to dopamine and can help reduce depression.

Phenylalanine is an essential amino acid, meaning that your body cannot create it, and you must obtain it from your diet.

It plays a key role in the production of dopamine, a critical neurotransmitter that can improve your mood (50).

People struggling with depression have been shown to have low levels of phenylalanine in their blood and urine (55).

You can find phenylalanine in from protein-rich foods, such as:

Chicken
Beef
Turkey
Seafood
Eggs
Bananas
Almonds
Avocados
Pumpkin seeds
Sesame seeds

These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

But I find that supplementing with DL-Phenylalanine (DLPA), a special supplemental form of phenylalanine, is much more effective than simply eating foods with phenylalanine.

In one study, 23 depressed patients took DLPA every day for 15 days. At the end of the 15 days, 17 of them had completely overcame their depression, and they didn't experience adverse side effects (51).

Another 3-week study found very similar results (52).

Researchers have even concluded that DLPA is just as effective as prescription antidepressants. And people who don’t respond to pharmaceutical antidepressants often get significantly better when they take DLPA (53-54).

Even if you take medication, research shows that combining DLPA with antidepressants leads to greater increases in mood than simply taking an antidepressant alone (56).

Yet unlike antidepressants, you can feel the effects of DLPA quickly (within a few hours) and in some cases, it can “terminate depression within 2 to 3 days” (57).

Not surprisingly, I absolutely love DL-Phenylalanine. It was probably the most important supplement that I took while I transitioned off of antidepressants.

If you’d like to learn more about DLPA, read this post.

15. N-Acetyl-Cysteine (NAC)

N-Acetyl-Cysteine (NAC) is a modified form of the amino acid cysteine.

It’s also the precursor to glutathione, your body’s master antioxidant.

Nowadays, we’re exposed to so many environmental toxins, which cause oxidative stress in the body and deplete our reserves of cysteine and glutathione.

But supplementing with NAC can increase and normalize your cysteine and glutathione levels.

This can combat and reduce oxidative stress in your brain, which can then help treat several mental illnesses, including depression.

In one study, 149 people with moderate depression were given NAC or placebo for eight weeks. The individuals who received NAC experienced a significant reduction in their depression, as well as improvements in their overall functioning and quality of life (58).

In another six-month study, NAC significantly reduced symptoms of depression in patients with bipolar disorder. It also significantly improved their social and occupational functioning. The researchers concluded that NAC is a safe and effective strategy for depressive symptoms (59).

Several other studies have examined the effects of NAC on bipolar disorder and found that taking NAC daily can significantly improve and even cause a full remission of depressive symptoms (60-62).

16. S-adenosyl-L-methionine

S-Adenosyl-l-methionine (SAM-e) is a compound that naturally occurs in the body.

It’s also available as a supplement.

It’s most commonly used for treating depression because lowered SAM-e levels are associated with depression.

Researchers have concluded that SAM-e is an effective and safe option for the treatment of depression. It has beneficial effects similar to conventional antidepressants (77-78, 82-83).

In one study, people who hadn't responded to SSRI antidepressants took SAM-e for six weeks, and it significantly reduced their symptoms of depression (79).

In another study, 20 healthy individuals received infusions of SAM-e or a placebo for seven days. The researchers scanned and studied the brains of the participants during the study. And it was confirmed that SAM-e is an antidepressant because it targets and supports brain regions involved in depression (81).

It has also been shown to increase serotonin and dopamine activity in the brain, and inhibit the reuptake of norepinephrine (80).

The great thing about SAM-e is that it works fairly quickly, as people usually notice benefits within the first few days of taking it, and it doesn’t cause severe side effects like pharmaceutical antidepressants (83).

I took a SAM-e supplement after coming off psychiatric medication and it significantly helped me by improving my mood and energy.

17. Sarcosine

Sarcosine is an amino acid derivative that is naturally found in egg yolks, turkey, ham, vegetables and legumes.

Supplementing with sarcosine has been shown to significantly reduce symptoms of depression without side effects (116, 119).

In one study, sarcosine was found to be significantly more effective at treating major depression than citalopram (a common SSRI antidepressant).

Patients who received sarcosine were much more likely to improve, improved much more quickly, and were less likely to drop out of the study than patients that received citalopram (117).

Animal research also shows that sarcosine has antidepressant effects (118).

You’ll have to supplement with sarcosine for it to improve your mood. The amount of sarcosine in food is too small to have a beneficial effect.

It has impressive antidepressant and anti-anxiety effects, but without any of the nasty side effects that are common with pharmaceutical antidepressants and benzodiazepines.

18. Phosphatidylserine

Phosphatidylserine is a fat-soluble amino acid that is known to support cognitive function.

High amounts of phosphatidylserine are in the brain, and supplementation has been shown to improve attention, learning and memory.

But researchers have also found that phosphatidylserine can also reduce depression.

In one study, supplementing with phosphatidylserine induced consistent improvement of depressive symptoms, memory and behaviour in elderly individuals with depression (121).

Animal research also shows that phosphatidylserine has antidepressant effects. In fact, the antidepressant effects are more prominent in rats than the cognitive-enhancing effects (122).

I personally take phosphatidylserine every day. It's included in the Optimal Brain supplement.

Make sure you read this article to learn more about the remarkable benefits of Phosphatidylserine.

The Best Food-Based Supplements For Depression

19. Omega-3 Fatty Acids

Omega-3s fatty acids are the highest quality fats for the brain and increasing your intake of them is one of the most impactful actions you can take to promote the normal functioning of your brain and nervous system.

They have been shown in many studies to significantly reduce brain inflammation; improve memory, mood and cognition; and protect against mild cognitive impairment, dementia and Alzheimer's disease.

Researchers have also found that levels of omega-3 fatty acids are significantly lower in individuals with depression (63-64).

It’s important to consume enough omega-3 fatty acids because they are essential fats that your body cannot produce itself.

Omega-3 fatty acids are found primarily in cold water fish, including:

Salmon
Black cod
Sablefish
Sardines
Herring

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

Unfortunately, most people don't consume enough omega-3 fatty acids through their diet.

That’s why I recommend supplementing with krill oil, a special kind of fish oil that contains the essential omega-3 fatty acids.

Studies show that omega-3 fatty acid supplements are effective at treating clinical depression. They also improve mood in people who haven’t been diagnosed with depression, but have depressive symptoms (65-66. 68-69).

One way they work is by reducing inflammation in the brain, which is strongly linked to depression (67).

Make sure you also check out this article for 22 other effective ways to reduce inflammation in the brain.

20. Probiotics

As you probably already know, the health of your gut (and the bacteria within it) significantly influence your brain and mental health.

In fact, people who have been diagnosed with gut diseases are more likely to be diagnosed with depression (1).

But luckily, there’s a solution.

High-quality research shows that probiotic supplements can significantly reduce depressive symptoms in both healthy and depressed individuals (2-4).

Studies also show that the neurotransmitter serotonin is produced in the gut.

By taking a probiotic supplement, you can enhance the diversity of the bacteria in your gut, create a better environment for the synthesis of serotonin, and therefore increase serotonin levels and activity in your brain (5).

Probiotics also reduce inflammation, which tends to be elevated in people with depression (6).

The best probiotics for depression are Bifidobacterium longum, Lactobacillus acidophilus, Lactobacillus rhamnosus, Bifidobacterium bifidum, and Lactobacillus casei.

All five of them are included in the Optimal Biotics supplement.

Check out this post for five other ways to increase the good bacteria in your gut.

And if you struggle with anxiety, here are 9 probiotic strains that can help.

21. Uridine

Four glasses of beer. Beer contains uridine, which has been shown to reduce depression.

Uridine is a natural compound commonly found in beer.

I definitely don’t recommend drinking beer, but supplementing with pure uridine can protect the brain, enhance cognition, and increase mood and motivation.

Uridine supplementation has been shown to reduce depression in young people with bipolar disorder (113).

Animal studies also show that uridine supplements alleviate depression and increases dopamine in the brains of rats (114-115).

It’s important to note that uridine in food is not bioavailable, and no food has been shown to increase blood levels of uridine (112).

So you’ll need to supplement with it.

22. Lion’s Mane Mushroom

Hericium Erinaceus – better known as lion’s mane mushroom – is an edible mushroom with numerous health benefits.

It’s another one of my favourite supplements for brain health because it reduces inflammation and has antioxidant effects.

One study found that it reduced depression in 30 women after 4 weeks of supplementation (120).

The Best Hormonal Supplements For Depression

23. Melatonin

Melatonin is a hormone released by your pineal gland, a small gland in your brain. You can also take it as a supplement.

It helps control your circadian rhythm, and adequate levels of melatonin are necessary to fall asleep quickly and sleep deeply throughout the night.

Researchers have found that people with depression often have low levels of melatonin and a compromised circadian rhythm (257-259).

Studies also show that supplementing with melatonin at bedtime can lower symptoms of depression. It can also improve the circadian rhythm of various neurotransmitters that are disturbed in people with depression (260-261).

This sleep supplement contains magnesium and a number of other natural compounds that I’ve used over the years to promote the production of melatonin.

But I work with my clients so that they can naturally produce more melatonin and maximize the quality of their sleep without so many supplements. We have free online workshop that talks about how you can work with us. You can register for the workshop here.

24. Pregnenolone

Pregnenolone is a steroidal hormone naturally manufactured by the body, but it can also be taken as a supplement.

It’s the precursor to almost all other steroid hormones, including DHEA, progesterone, testosterone, estrogens, and cortisol.

It’s been shown to enhance memory and reduce fatigue.

But researchers have found that it can also reduce depression.

Depressed patients often have low pregnenolone levels, but replenishing pregnenolone levels with supplementation significantly reduces symptoms of depression (133-135).

Whenever I take pregnenolone, it gives me a big boost in brain function and mental energy. It definitely has an effect. But it doesn’t really improve my mood. In fact, if I take it every day, it starts to make me irritable. So I save it and only take it when I need it.

Plenty of other people have excellent, consistent results with it though.

25. Dehydroepiandrosterone

Dehydroepiandrosterone (DHEA) is one of the most abundant circulating steroid hormones in humans. It’s produced in the adrenal glands, the gonads, and the brain, and it’s a precursor to other hormones, including estrogen and testosterone.

It's also available as a supplement.

Research shows that low DHEA levels are significantly associated with increased depressive symptoms, and low DHEA levels are often found in depressed patients (270-271).

And in multiple studies, supplementing with DHEA has been shown to improve mood and reduce depression (272-273).

Researchers have found that it works because it impacts the activity of several neurotransmitters involved in depression, including dopamine, serotonin and GABA (274).