Anxiety

Why it works: Active compounds: American skullcap contains flavonoids (notably baicalin, wogonin and related flavones) that have central nervous system activity. These flavonoids are believed to...

Instructions: Important: clinical evidence is limited and formulations vary (whole-herb freeze-dried powders, tinctures, teas, standardized extracts). That affects dose and effect.. • Doses used...

Warnings: Hepatotoxicity (rare but reported):. • There are case reports and small series associating skullcap...

Studies: Wolfson & Hoffman (2003; Altern Ther Health Med) — place...

Why it works: Phytochemicals with neuroactive actions. Green oat extracts (the “oat straw” / unripe plant material) contain flavonoids, triterpene saponins, avenanthramides, and other polyphenol...

Instructions: Common study preparations. Most clinical research uses standardized green oat extracts (proprietary extracts such as Cognitaven® / Neuravena®) rather than plain oatfood or generic...

Warnings: Allergy/celiac risk & gluten cross-contamination. Oats themselves can trigger symptoms in a small su...

Studies: Kennedy et al., 2020 — randomized, double-blind, placebo-con...

Why it works: Inhibitory neurotransmitter action: Glycine is an inhibitory amino acid neurotransmitter in the spinal cord and brainstem (opens glycine-gated chloride channels). That inhibitory a...

Instructions: Typical clinical dosing (most human studies): 3 grams orally taken before bedtime is the common dose used in human sleep studies and many small clinical reports. Improvements in su...

Warnings: Limited long-term safety data — most human trials are short; long-term daily high-dose glycine safet...

Studies: Human sleep RCTs / crossover studies (3 g glycine before bed...

Why it works: Ashwagandha is an adaptogenic herb whose bioactive compounds (mainly withanolides) appear to modulate the stress response (HPA axis), lower cortisol, and influence neurotransmitter...

Instructions: Typical dosages used in clinical studies. • Common extract doses: 250–600 mg/day of standardized root extract (often given as 300 mg twice daily or 600 mg once daily) was frequentl...

Warnings: Major warnings. • Pregnancy / breastfeeding: Avoid. Some sources caution against use during pregnanc...

Studies: Systematic reviews / meta-analyses (best levels of evidence)...

Why it works: L-theanine appears to promote relaxation without sedation by modulating neurotransmitters and brain activity — increasing inhibitory signals (GABA), influencing serotonin and dopam...

Instructions: Trials vary, but the most common clinical regimens are:. • Acute (single dose) studies: single doses in the ~50–200 mg range have been used to test immediate effects on stress, att...

Warnings: Drug interactions — antihypertensives / blood pressure: L-theanine can lower blood pressure in anima...

Studies: Randomized clinical trialsHidese S. et al., Nutrients 2019 —...

Why it works: Neurotransmitter modulation (GABA & NMDA): Magnesium acts as a natural regulator of excitatory NMDA glutamate receptors and supports inhibitory GABAergic activity. By reducing exce...

Instructions: Common forms used. • Magnesium glycinate (bisglycinate): well-tolerated, less likely to cause loose stools; commonly used for sleep/anxiety. Verywell Health. • Magnesium citrate /...

Warnings: Major safety points. • Kidney disease / impaired renal function: people with reduced renal function...

Studies: Boyle NB, Lawton C, Dye L. The Effects of Magnesium Suppleme...

Why it works: Active components: lavender essential oil (Lavandula angustifolia) contains linalool and linalyl acetate, which appear to be the main bioactive constituents responsible for calming...

Instructions: A. Oral / standardized oral extract (most clinically studied). • Silexan (proprietary lavender oil oral preparation) is the formulation most frequently used in clinical trials. Typ...

Warnings: Major warnings / contraindications. • Pregnancy & breastfeeding: avoid oral ingestion of lavender es...

Studies: Randomized, double-blind trial (Silexan vs placebo and parox...

Why it works: Active constituents. Motherwort contains alkaloids (notably leonurine), iridoids, flavonoids and volatile oils. These compounds are proposed to produce nervine (calming), antispasm...

Instructions: Common forms people use. • Tea (infusion) — made from the aerial parts (dried herb).. • Typical preparation and dose cited by European herbal monographs: 150–200 mL boiling water p...

Warnings: Major cautions. • Pregnancy & breastfeeding: Motherwort is traditionally considered an emmenagogue a...

Studies: Key reviews and clinical observationsPhytotherapy Research r...

Why it works: Flavonoid apigenin interacts with GABA receptors. Apigenin, a major chamomile flavone, has been shown in preclinical studies to bind benzodiazepine sites and modulate GABA_A recept...

Instructions: Common forms. • Oral extract / capsules/tinctures — most clinical trials used standardized oral extracts. Europe PMC. • Tea (infusion) — widely used in practice; less standardized...

Warnings: Main safety points. • Allergic reactions: if you’re allergic to plants in the Asteraceae (ragweed, c...

Studies: Amsterdam JD et al., 2009 — randomized, double-blind, placeb...

Why it works: Active constituents & likely mechanisms. California poppy contains several alkaloids (protopine, allocryptopine, californine/eschscholtzine and related isoquinoline alkaloids) that...

Instructions: Common commercial and traditional forms:. • Tincture (alcohol extract) — widely used for anxiety/sleep. Typical provider/recommended adult serving sizes in many herbal references a...

Warnings: Pregnancy & breastfeeding. Not enough safety data — most sources advise avoid during pregnancy and b...

Studies: Primary clinical trial (combination product)Hanus M, Lafon J...

Why it works: Chemical constituents with calming properties. Vetiver essential oil is rich in sesquiterpenes such as khusimol, α-vetivone and β-vetivone (and other vetiverol/vetivone compounds)....

Instructions: A. Inhalation / aromatherapy (most common & best supported for short-term anxiety). • Diffuser: Diffuse vetiver oil in an ultrasonic diffuser for sessions of ~20–30 minutes when yo...

Warnings: Do not ingest vetiver essential oil unless under qualified medical supervision. Essential oils are c...

Studies: Human clinical trialsRegistered clinical trial (NCT05024136)...

Why it works: GABA system modulation. Lemon balm extracts (especially rosmarinic acid and triterpenes such as ursolic and oleanolic acid) inhibit GABA-transaminase (GABA-T) in vitro, which can i...

Instructions: Forms used in trials:. • Standardised extracts / capsules / tablets — most clinical trials use standardised extracts (mg doses quoted below). MDPI. • Drinks / foods (beverage, yogh...

Warnings: Main cautions reported in the literature and drug-information resources. • CNS depression / additive...

Studies: Systematic review & meta-analysisGhazizadeh J. et al. —...

Why it works: Clinical evidence shows kava (Piper methysticum) can meaningfully reduce symptoms of anxiety in the short term (several randomized trials and meta-analyses find benefit), but safet...

Instructions: What form to use. • Use standardized, water-based extracts of the root (not stems/stem peelings). Most safety/regulatory advice recommends avoiding alcohol/acetone extracts and non...

Warnings: Most important safety point — liver injury (hepatotoxicity):. • Kava has been associated (in a small...

Studies: Cochrane review (systematic review / meta-analysis): showed...

Why it works: GABA (γ-aminobutyric acid) is the brain’s main inhibitory neurotransmitter. Higher GABAergic signalling reduces neuronal excitability and is a core target of many proven anxiolytic...

Instructions: Important: there are no universally-accepted clinical practice guidelines that recommend over-the-counter oral GABA as a first-line treatment for anxiety. Prescription GABAergic dr...

Warnings: Drug interactions & additive CNS depression: GABA supplements could theoretically increase sedation...

Studies: Systematic reviews / reviewsA systematic review of placebo-c...

Why it works: Copaiba oil's effectiveness for anxiety stems from its high concentration of beta-caryophyllene (BCP), which constitutes approximately 50-55% of the oil's composition. Beta-caryoph...

Instructions: Aromatherapy/Inhalation Method: For anxiety relief, copaiba oil can be diffused using an aromatherapy diffuser in a controlled environment. The recommended method involves diffusin...

Warnings: Hepatotoxicity Concerns: Copaiba essential oil contains diterpenes, a class of compounds that can be...

Studies: Primary Research Study: A 2022 randomized controlled trial p...

Why it works: Clinical trials and systematic reviews show Holy basil (Tulsi, Ocimum tenuiflorum / O. sanctum) can reduce perceived stress and some anxiety symptoms and lower cortisol in adults....

Instructions: Forms used in clinical research. • Standardized oral extracts in capsules (most clinical trials). These are preferred in research because dose and active content are controlled (pr...

Warnings: Major warnings (documented/suspected):. • Pregnancy and breastfeeding: avoid — insufficient safety d...

Studies: Lopresti AL et al., 2022 — Randomized, double-blind, placebo...

Why it works: Evidence suggests CBD (cannabidiol) can reduce anxiety symptoms in certain situations (acute performance anxiety, social anxiety, some small longer-term trials), likely because it...

Instructions: Formulation used in trials: oral CBD oil/tincture or oral capsules (pharmaceutical Epidiolex is oral solution used for seizures, not anxiety trials). Most anxiety RCTs used oral in...

Warnings: Drug–drug interactions (CYP enzymes, UGTs).. CBD is metabolized by and can inhibit several cytochrom...

Studies: Acute performance/social anxiety (single-dose studies).Berga...