Supplements for Anxiety: Evidence-Based Options I Recommend as a Psychiatric PA

Miriam Dineen, MMS, PA-C, CAQ-Psych

Psychiatric Physician Assistant

As a psychiatric physician assistant, I’ve spent many years helping patients manage anxiety. One thing I’ve learned is that the most effective care often takes a holistic approach. Medication certainly has its place (and I prescribe it regularly), but for many people, combining medication with therapy, lifestyle changes and evidence-based supplements can offer a more well-rounded and sustainable path to relief.

If you’ve ever walked through the supplement aisle or browsed online, you know how overwhelming it can be. Hundreds of products are marketed for stress and anxiety, and it doesn’t help that the supplement industry lacks strong regulation. Some supplements are helpful, while others are ineffective or even misleading. Over time, I’ve narrowed down a few that I consistently recommend, based on clinical research and how well they’ve worked for my patients. Although this isn’t a comprehensive list, here are the supplements I find myself returning to most often when addressing anxiety symptoms.

1. High-Strength Lavender Oil

Lavender is well known for its relaxing scent, but it also has powerful calming properties when taken in an oral, standardized form. One of the best-studied forms is Silexan, sold in the U.S. as Nature’s Way CalmAid®. In Germany, it has even been tested head-to-head against a prescription SSRI and was found to reduce anxiety symptoms more effectively.

How does it work? In simple terms, Silexan appears to influence serotonin, a chemical in the brain that helps regulate mood. Many of my patients describe it as creating a gentle sense of calm without grogginess or brain fog. It works best when taken consistently each day, rather than just as needed. Although generally well tolerated, it’s not suitable for everyone, so I recommend checking with a healthcare provider before starting.​

2. Magnesium

Magnesium is a critical mineral involved in hundreds of bodily functions, including how we manage stress. Low magnesium levels have been associated with increased anxiety, and unfortunately, many people don’t get enough through diet alone.

Not all forms of magnesium are created equal. For calming effects, I typically recommend magnesium glycinate or magnesium threonate, which are better absorbed and more effective for anxiety. Other types, such as magnesium citrate or oxide, are better suited for treating constipation.

Many people find that taking magnesium in the evening supports relaxation and sleep. There is a growing body of research suggesting magnesium supplementation can reduce anxiety, particularly in individuals with chronic stress or trouble sleeping. It’s often one of the first supplements I recommend when someone feels tense, overstimulated, or restless at night.

3. L-Theanine

L-theanine is an amino acid naturally found in green tea that is known for promoting a sense of calm and focus without sedation. It helps the brain produce more alpha waves, which are linked to a calm but alert state, and it also balances brain chemicals such as dopamine and GABA that affect mood and relaxation.

Although green tea does contain L-theanine, you’d have to drink impractically large amounts to reach the levels shown to be effective in studies, which is why supplements are often recommended. I often recommend L-theanine for people who struggle with mental chatter, racing thoughts, or performance anxiety. It can be taken daily or on an as-needed basis, and many find it particularly useful for public speaking, social interactions, and other stressful situations. It’s generally fast-acting and well tolerated, with minimal side effects.

Final Thoughts

Supplements aren’t a one-size-fits-all solution, and they’re not a substitute for therapy or prescribed medication when needed. But when used thoughtfully and with guidance, they can be a powerful part of a well-rounded anxiety treatment plan.

If you’re curious about trying any of these options, talk with your healthcare provider to determine what makes the most sense for your personal health history and symptoms. Managing anxiety often requires experimentation and patience. With the right tools, including evidence-based supplements, many people find they can feel better and regain a greater sense of calm and control.

Book an Appointment with Miriam here