7 Natural OTC Alternatives For Anxiety Symptoms - GoodRx (2024)

Anxiety is the most common mental health condition, affecting over 40 million adults. Prescription medications are commonly used for treating anxiety symptoms. But some people turn to herbal remedies for treatment.

Before you start using supplements for anxiety, you should know that they aren’t regulated like prescriptions. Their safety and effectiveness aren’t under the same scrutiny. And supplements can cause serious side effects. So they’re best used with medical supervision.

In this article, we’ll review seven natural remedies that you may see on the pharmacy shelf. We’ll discuss how safe and effective they are in helping with anxiety symptoms.

Can natural remedies help with anxiety?

You’ve probably seen store shelves stocked with natural products that claim to help with anxiety. In fact, there may be some merit to some of the claims. There is evidence that some natural remedies are helpful in treating the symptoms of anxiety and other mental health disorders.

What are the best natural remedies for anxiety?

There are several natural remedies that you can try for anxiety treatment. But not all have studies to prove if they’re safe and effective. Here we’ll review seven herbal alternatives that researchers have studied. And we’ll cover the natural remedies that have a proven track record of success in treating anxiety.

1. 5-hydroxytryptophan (5-HTP)

This may not look familiar to you, but you have lots of 5-hydroxytryptophan (5-HTP) floating around in your body. It’s the parent compound to several neurotransmitters (brain chemicals), including serotonin. Serotonin is an important neurotransmitter for your mood and mental health.

There has been a lot of interest around 5-HTP as a natural anxiety remedy. That’s because of its relationship with serotonin. In fact, many prescription medications for treating anxiety raise serotonin levels in the brain.

Small studies show promise for 5-HTP on its own and in combination with other compounds. But larger, higher-quality studies will help to prove any benefits for anxiety.

Since 5-HTP affects serotonin levels, it may interact with other medications you’re taking. This can cause serotonin syndrome, a potentially life-threatening condition. So be sure to discuss this with your healthcare provider.

2. Magnesium

Many adults in the U.S. may not be getting enough magnesium. Magnesium is an important mineral that plays key roles in the body. Older adults and people with chronic diarrhea, Type 2 diabetes, and alcohol dependency are at higher risk of low magnesium levels.

Magnesium may have some potential benefit in relieving anxiety. But more research is needed to determine its true effectiveness.

Magnesium is naturally found in fruits and vegetables. And although its supplements may seem relatively safe, it’s possible to take too much. This can lead to symptoms like:

• Diarrhea

• Nausea

• Stomach cramping

Talk to your provider about how to make sure you’re getting enough magnesium in your diet.

3. Cannabidiol (CBD)

Cannabidiol (CBD) is a cannabinoid derived from the cannabis plant. CBD has been gaining popularity for many health conditions — including anxiety. CBD works by interacting with your endocannabinoid system. This helps to control the function of your neurotransmitters.

In one small study, people reported an improvement in anxiety and depression after taking CBD oil for 3 weeks. And they reported few side effects. But CBD doses aren’t standardized and vary widely across studies — from 6 mg to 400 mg per dose.

Although you can easily find CBD products, the FDA hasn’t endorsed the health claims just yet. In fact, adding CBD to food products or marketing it as a dietary supplement is illegal. There are also concerns about potential liver damage and medication interactions.

4. Kava kava

The kava kava (Piper methysticum) root is from the Pacific Islands. It comes in a variety of formulations. Kavalactones (active plant chemicals) may be responsible for its potential anti-anxiety effects.

One study showed that kava kava offered a significant improvement in anxiety symptoms. And it may show promise in treating anxiety for short periods of time.

But the product quality and dosing can vary. And there have been reports of liver damage with certain formulations and doses.

5. Valerian root

Valerian root (Valeriana officinalis) is a well-known supplement for anxiety. Greek physicians realized it had calming effects back in 460 B.C. But the results are mixed with valerian root. Some studies show a benefit in treating anxiety but others don’t.

Valerian root is also associated with serious side effects. There have been reports of liver damage. This usually occurs when valerian root is taken with other supplements. You may also have withdrawal symptoms if you suddenly stop taking it.

6. Holy basil

Holy basil (Ocimum tenuiflorum), or tulsi, is a staple herb in Ayurveda — a form of medicine practiced in ancient India.

A few studies have shown that holy basil can help lower anxiety and stress. This is especially true when someone uses it for a longer period of time. But long-term studies will likely provide more information on how holy basil works and the best dose to take.

7. Ashwagandha

Ashwagandha (Withania somnifera) is another herb in Ayurvedic medicine. Research shows it may lower anxiety and reduce stress hormones (like cortisol). But many of these studies are small and unreliable. More research can help to find the full effects of this ancient herb.

Talk to your provider before trying any natural over-the-counter product to help with your anxiety. These products may interact with your medications or worsen other medical conditions.

What are the typical treatments for anxiety?

Prescription medications and psychotherapy are common treatments. Different types of anxiety disorders include generalized anxiety disorder, panic disorder, and social anxiety. Based on the type of anxiety you have, your provider may recommend one or both treatment approaches.

Prescription medications

Several prescription medications are FDA approved for anxiety disorders. They work by targeting different chemicals in your brain that are associated with anxiety.

Examples of medications used to treat anxiety disorders include:

• SSRIs (selective serotonin reuptake inhibitors), like Lexapro (escitalopram) and paroxetine

• SNRIs (serotonin-norepinephrine reuptake inhibitors), like Cymbalta (duloxetine)

• Benzodiazepines, like Xanax (alprazolam), clonazepam (Klonopin), diazepam (Valium), and lorazepam (Ativan)

• Buspirone

Psychotherapy

Psychotherapy is also useful to treat anxiety. And it may work well alongside prescription medications. Cognitive behavioral therapy (CBT) is a type of talk therapy. It helps people with anxiety understand and work through their thoughts and behaviors. CBT is often a first-choice treatment for anxiety.

Prescription medications and psychotherapy can help many people manage their anxiety. In some cases, natural remedies can be a useful addition. If you have anxiety, talk to your provider about all of your treatment options.

What else can you do to help with anxiety?

Beyond herbal supplements, there are other natural ways to help with anxiety. These include dietary and lifestyle changes that can help improve your symptoms. Some other natural remedies for anxiety are:

• Essential oils: Essential oils are sometimes inhaled as aromatherapy, applied to the skin, or used in tea. There may be benefits for anxiety relief with lavender, rose, or citrus-based scents like bergamot.

• Omega-3 fatty acids: Some evidence suggests that omega-3 fatty acids may help improve anxiety symptoms. An easy way to increase your intake is to add foods to your diet that are rich in omega-3 fatty acids. Certain types of fish, chia seeds, and walnuts are great examples.

• Less caffeine and alcohol: Caffeine and alcohol can play a role in bringing on anxiety symptoms and panic attacks. Try limiting your consumption when seeking anxiety relief.

• Relaxation techniques: Meditation, breathwork, or exercise can help relieve anxiety. Consider incorporating these activities in your daily routine, like during a break or before finishing a to-do list.