Supplement & Nutrient Encyclopedia

Supplements for stress and anxiety: what the human evidence shows

9 supplements in our encyclopedia have at least one graded human outcome for stress and anxiety. Each row shows the strongest one, ranked by grade and then by the number of people studied. A high grade means the research is solid, not that the effect is large: open the row for the size of the effect and the dose tested.

Strongest evidence per supplement

Supplements with graded human evidence for stress and anxiety, strongest first
SupplementStrongest outcomeGradeStudy
AshwagandhaPerceived stressImprovedForm tested: ashwagandha extracts (various)Grade Bmeta-analysis · n = 1,002 · 20223 graded rows for this goal
SaffronSelf-reported mood and anxiety scoresMixedForm tested: SaffronGrade Cmeta-analysis · n = 1,769 · 20262 graded rows for this goal
Magnesium glycinateSubjective anxiety (anxiety-prone groups)MixedForm tested: Mostly magnesium lactate with vitamin B6, or multi-ingredient products; one trial used citrateGrade Csystematic-review · n = 975 · 2017
Vitamin B6 (pyridoxine vs P5P)Premenstrual symptomsImprovedForm tested: vitamin B6Grade Csystematic-review · n = 940 · 1999
Carnitine (L-carnitine, L-carnitine L-tartrate, acetyl-L-carnitine)Mood: depressive symptom scores (acetyl-L-carnitine)WorsenedForm tested: acetyl-L-carnitineGrade Cmeta-analysis · n = 791 · 2018
NAC (N-acetylcysteine)Symptom scores when added to standard psychiatric careMixedForm tested: NAC (adjunctive)Grade Cmeta-analysis · n = 701 · 2018
Rhodiola roseaSelf-reported anxiety, stress and moodImprovedForm tested: Rhodiola rosea extract (Vitano) vs no treatmentGrade DRCT · n = 80 · 2015
L-theanineStress, sleep quality and cognition over 4 weeksImprovedForm tested: L-theanine tablets vs placeboGrade Dcrossover-RCT · n = 30 · 20192 graded rows for this goal
Lion's mane mushroomMood, sleep and general complaint scores in womenMixedForm tested: Cookies containing lion's mane vs placebo cookiesGrade DRCT · n = 30 · 2010

Grades follow our methodology. A “no effect” grade means good trials found no benefit. Amounts in trials are what was studied, not advice for you.

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Educational information only, not medical advice. Dietary supplements are not intended to diagnose, treat, cure or prevent any disease.