Herbal remedies for anxiety are gaining popularity due to the fact that they do not lead to dependency or addiction. Nor do they carry with them the side effects that are common to many prescription medications. Many supposed herbal remedies are not effective. The following supplements and herbs, however, have been proven to exhibit potent anti-anxiety effects under clinical trial:

L-Theanine is an amino acid found in green tea and clinical studies have proven that it produces a calming effect on the brain (Yokogoshi H et al 1998). It crosses the blood-brain barrier and produces subtle changes in biochemistry, including increased production of GABA and dopamine, which cause a tranquilizing effect. Clinical research suggest that L-theanine has neuroprotective effects in the brain, particularly in preventing neuronal death in the hippocampus (Kakuda T 2002). In one study, patients were given theanine and a benzodiazepine and subjected to anxiety condition. While neither the prescription drug nor theanine helped with the acute symptoms of anxiety, theanine appeared to outperform the benzodiazepine in the baseline measurement of anxiety (Lu K et al 2004).

Valerian (Valeriana Officinalis) is a tall perennial herb with pinkish flowers. Its underground stems and roots are harvested and dried to make healing preparations. Valerian is thought to lessen anxiety because in blocking brain receptors for the neurotransmitter GABA, it also inhibits nerve impulses and stress-related messages from reaching the brain. More research is needed, however. (Effect of Valerian Extract in Generalized Anxiety Disorder: a randomized placebo controlled pilot study. Andreatini R, Sartori VA, Seabra ML, Leite JR Phytothero. Res. 2002 Nov 16 (7):650-4 PMID: 12410546).

Multiple clinical studies have shown that omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are necessary for proper brain function. EPA and DHA have also been shown to have mood stabilizing effects. In one multipart study that relied on both human student volunteers and animals, DHA was shown to reduce aggression and anxiety in both stressful and nonstressful settings (Hamazaki T et al 1999). Another human study showed that a mixture of omega-3 and omega-6 fatty acids can reduce test-taking anxiety among students (Yehuda S et al 2005).

St John’s Wort (SJT) , (Hypericum perforatum) has been used for centuries to relieve depression and anxiety. The flowers and leaves of SJT contain many different compounds including hypericin. Scientists are not sure just how SJT works but believe that hypericin and other compounds have an effect on serotonin, noradrenaline and dopamine uptake (Linde, K. and Mulrow, C. D. St John's wort for depression. Cochrane Database Syst Rev. 2000; (2):CD000448).

Kava Kava or Piper Methysticum) is an herbal powder made from the roots of the kava plant. After a few years the plant is harvested and the roots are cleaned, placed in the sun for drying, and then ground into powder. This powder is then made into a beverage. Today kava is available in pills, capsules, extracts, and powder form. Recent clinical studies have shown that the herb kava is a safe nonaddictive anti-anxiety medicine, and as effective as prescription anxiety agents containing benzodiazepines such as valium. While benzodiazepines tend to promote lethargy and mental impairment, kava has been shown to improve concentration, memory, and reaction time for people suffering from anxiety. Kava has been clinically demonstrated as a means of achieving a state of relaxation without the adverse side effects However, Kava is mildly narcotic and produces mild euphoric changes characterized by elevated mood, fluent and lively speech and increased sense of sound (Davidson, J, et al. KAVA KAVA in Generalized Anxiety: A Double-Blind Trial. National Center for Complementary and Alternative Medicine (NCCAM) NCT00083980. 2005).

Ashwagandha is a small shrub that is found throughout India and the Middle East. It has been used in the Indian medicinal practice of Ayurveda for centuries to relieve symptoms of stress and anxiety. This ingredient is often combined with other, more potent natural anxiolytics and sedatives. Recent clinical studies suggest that Ashwagandha root may help to stabilize mood and boost immuno-stimulatory effects in the body. In rodent studies ashwagandha has been shown to reduce anxiety and have positive effect on mood (Drug Metabol Drug Interact. 2003;19(3):211-22).

The B Vitamins play an important role in stabilizing the body’s lactate levels, thus reducing anxiety. Vitamin B6 (pyridoxine) seems to play the major role in exerting a calming effect on the body. Vitamin B1 (thiamine) helps to reduce anxiety and has a calming effect on the nerves. A form of Vitamin B3 called niacinamide aids in the production of brain chemicals and has also been shown to have a calming effect.