Modern life certainly comes with unavoidable stress, and if you’ve felt the effect of this, you’re not alone. And while there are many options available that claim to relieve stress and anxiety, it’s not always easy to work out which option is the best for you. Prescription medications that have been rigorously tested to work can still come with unwanted side effects – and for this reason (amongst others), many people explore natural alternatives, such as herbal supplements.
As with many holistic health therapies, the medicinal powers of herbs are yet to be fully explored and proven by science. However, thanks to initial studies and decades of anecdotal evidence, we have a good idea of which herbs are most effective for stress and anxiety. In this article, we give you an overview of our current top options.
1. Chamomile
A plant with small, daisy-like flowers, chamomile has been used for thousands of years to calm anxiety and settle the stomach (its use dates back to ancient Rome, Egypt and Greece). Today, two main types of chamomile are used for medicinal purposes: German chamomile (Matricaria chamomilla) and Roman chamomile (Chamaemelum nobile).
Chamomile tea is well known and widely available, but chamomile is also available in capsule, tablet, liquid extract, oil and cream formats. Research has indicated that chamomile may be effective in treating Generalised Anxiety Disorder (GAD) and side-effects are generally minimal.
Your watch-outs: Chamomile may interact with some drugs including blood thinners like warfarin, and the anti-rejection drug Cyclosporine. It’s not advised for people who are pregnant or breastfeeding, and may cause allergic reactions in some people.
2. Valerian
Another ancient herb, valerian root (Valeriana officinalis) has been used for generations to treat anxiety, depression and sleep problems. It’s often referred to as ‘nature’s Valium’ due to its sedative effects. Modern research is still limited, but suggests that valerian may have significant anti-anxiety effects, and could also be effective in treating obsessive-compulsive disorder (OCD) and depression. There’s strong evidence it could support better sleep, too.
Valerian usually comes in tablet or capsule form, and dosage is different for everyone – seek the advice of a healthcare professional before jumping in.
Your watch-outs: Valerian hasn’t been tested for safety over the long-term, so it’s not a good idea to use it for longer than a month or two. It’s also not known to be safe for people who are pregnant or breastfeeding, or kids under the age of three. It can also cause sleepiness, so needs to be used with care.
3. Ashwagandha
Ashwagandha (Withania somnifera) belongs to a group of substances called ‘adaptogens’, which are thought to ‘hack’ the body’s stress response by influencing certain body tissues, organs and processes. In the case of ashwagandha, supplements may help lower cortisol (the stress hormones).
While it’s been used safely for thousands of years, and is one of the most important herbs in Ayurveda medicine, ashwagandha is a powerful herb that needs to be used with guidance from a healthcare expert (especially with regards to appropriate dosages). In some cases, its effects take months to kick in.
Your watch-outs: Ashwagandha may not be safe for people who are pregnant or breastfeeding, have hormone-sensitive prostate cancer, have an autoimmune or thyroid disorder, have liver problems, are about to have surgery, or are taking certain medications (such as benzodiazepines or anticonvulsants).
4. Lavender
This purple-hued flower doesn’t just look and smell nice – it has legitimate wellbeing benefits, particularly in relation to stress and anxiety reduction. Calming without being sedating, lavender (Lavandula angustifolia) is effective in treating anxiety, depression, agitation and restlessness.
Thanks to the way it interacts with the body’s parasympathetic nervous system, lavender may also lower adrenaline and heart rate and regulate breathing, helping restore the body to a calm, neutral state. Lavender is commonly used in aromatherapy, but clinical trials suggest that oral supplements are the most effective format.
Your watch-outs: While generally thought to be safe in most circumstances, side effects and allergic reactions are possible. If applying lavender to the skin, a patch test is recommended.
5. Passionflower
Used for stress reduction since the 16th century, passionflower (Passiflora incarnata) is believed to alleviate anxiety because it may increase levels of gamma-aminobutyric acid (GABA), a chemical produced by the brain to help regulate mood.
Your watch-outs: Likely to be a low-risk addition to your wellness regime, passionflower is still something you should discuss with your healthcare professional before trying (especially if you’re pregnant or breastfeeding).
6. Kava Kava
Kava kava (Piper methysticum) has been used as a ceremonial drink in the Pacific Islands for hundreds of years. It’s believed to create feelings of relaxation and contentment, so it’s probably not surprising that Kava has been explored as a natural remedy for stress and anxiety. Clinical trials into its efficacy in treating anxiety are ongoing, and while more research is needed, the results are promising.
Kava root was traditionally ground and added to water to make up a drink, but it’s now sold in powder, extract and liquid form – and you can even buy Kava bars, teas and ready-made drinks.
Your watch-outs: There are concerns around the potential liver toxicity of Kava, along with other possible side effects, so it should only be taken under the supervision of a doctor.
An Important Note On Safety
As we’ve touched on throughout this article, herbal stress and anxiety supplements may be natural – but they are still powerful, and can cause side effects or interact with other medications. If you’re keen to explore a natural supplement for stress or anxiety, start by consulting your doctor. As well as providing guidance on suitable supplements and dosage, they can recommend other alternative ways to support your mental health, from exercise to cognitive behavioural therapy.
