The 5 Best Herbs for Anxiety: Our Favorite Herbs, Extracts & Adaptogens

Discover our top 5 favorite herbs for anxiety. These anxiety herbs have been proven effective through research and experience. We'll cover what works and the brands we trust.


Taking herbs for mind/body health and healing has been a tradition dating back thousands of years.
Humans have always used herbs for just about anything you can imagine – fertility, medical ailments, infections, insomnia, depression, to improve strength and vitality – to name only a few. 
The use of herbs for anxiety is no exception.
Herbal remedies have been used to promote relaxation and calm the mind and body in nearly every civilization across the world throughout history.
Scientific research over the last few decades has greatly broadened our understanding of many of these popular herbs.
This research has helped us to better understand how these herbs work and the best herbs for anxiety as well as other issues.
Science and the medical community have only recently begun to prove what our ancestors knew long ago.
The herbs around us can offer positive benefits to our overall health and healing.
Taking herbs for anxiety can be a safer alternative to many prescription medications that have a potential for side effects, dependence and withdrawals.
For a more extensive list of anti-anxiety herbs and supplements you can check out our in-depth guide to supplements here: Herbs & Supplements for Anxiety: An In-Depth Guide to Anxiety Supplements

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Always discuss treatment options with your doctor before changing, discontinuing or taking any new medicine – including herbal supplements. If you are currently taking prescription medication, we highly recommend that you avoid adding any herbs without talking with your doctor first. This article is meant to provide information only and should not to be used in place of medical advice.

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Herbs for Anxiety

Below we discuss our 5 favorite herbs for anxiety. 
This list is based on proven research, personal experiences and the recommendations and experiences of those who have found benefit in taking them for anxiety-related issues.
Everyone responds to medications and supplements differently – the same can be said for herbs.
An herb like Rhodiola may work extremely well for me but you may find it doesn't help or is too stimulating to you.  
While the herbs listed have been proven to work through scientific studies, medical research and personal experience – you may have to experiment to find the one that works best for you.
That being said – the herbs recommended below cover a wide range of anxiety issues and each herbal supplement works in different ways.
I can (almost) guarantee that at least one of these herbs will provide benefit to you.
The list below is in no particular order, as benefits may vary from person to person.
Let's dive in…


ashwagandha for anxiety
Ashwagandha (Withania somnifera) is a popular Ayurvedic herb and traditional medicine of India.
It is often referred to as the “king of Ayurvedic herbs” due to its wide range of uses and healing potential.
In Ayurvedic medicine, it is said to promote youth, longevity and ease suffering. 
It is widely known for its purported benefits for men in particular – as a rejuvenating herb that is said to: strengthen bone and muscle, increase fertility and sexual desire and promote youthful vitality.
Traditionally, Ashwagandha has seen a variety of uses including treatment for a significant number of bodily illnesses and diseases.
It has been used for infertility and impotence, as a sleep aid, as a treatment for nervous disorders, as a way to improve memory and energy, as an herbal tonic and more.
Current research has provided evidence for Ashwagandha as an effective herb for anxiety – especially stress-induced anxiety. It has been shown to reduce the stress hormone cortisol by as much as 28% and improve social functioning. A recent study has also shown its effectiveness in improving symptoms of OCD.
Ashwagandha is an adaptogenic herb – meaning it helps the body and nervous system to better respond to stress by reducing stress-induced physical and chemical responses.
Research has also shown the effectiveness of Ashwagandha for reducing inflammation, modulating the immune system, reducing fatigue and improving feelings of overall well being.
Although the entire herb can be used in the Ayurvedic tradition – most preparations (including modern extracts and supplements) – use the root of the plant. Some may use a root/leaf extract but the root is preferred.
As an herb for anxiety – Ashwagandha is believed to work in several ways:
  • Enhances GABA signaling in the brain
  • Neuroprotective properties – including protecting against glutamate-induced neurotoxicity
  • Increases serotonin (5-HT2 in particular) in the brain
  • Has additional adaptogenic properties that help better handle stress
  • Lowers cortisol levels

Our Thoughts: Ashwagandha

Ashwagandha is rightly called, “king of the Ayurvedic herbs”, but it should also be called “king of the anxiety herbs!”

It's simply that effective.

If you are looking for the single best herb for anxiety, Ashwagandha is definitely worth trying.

Ashwagandha is a profoundly effective adaptogen and one of our all-around favorite herbs for anxiety, overall health and well being.

It works extremely well in times of stress and for help coping with the symptoms of excessive stress or illness.

Ashwagandha is also very effective in combating fatigue as well as mood and energy support.

Ashwagandha is also one of the only gabaergic herbs/supplements we've tried that leaves you feeling clear headed with balanced energy – unlike other gaba effecting herbs/supplements that can make you make you feel “intoxicated” or drowsy.

There are 2 extracts that have been well researched – Sensoril and KSM-66. Both can be highly effective but people respond to each differently.

Sensoril tends to be stronger but more relaxing while KSM-66 can be subtle but more stimulating.

Both can offer support for stress and anxiety.

Lab tested root extracts like Pure Encapsulations Ashwagandha (our personal favorite) also work extremely well for anxiety.

Potential Benefits & Uses

Possible Side Effects & Interactions

Ashwagandha is generally safe for most people with few known side effects. It may cause stomach upset at high doses.
Ashwagandha is known to increase the production of thyroid hormone – if you have thyroid issues talk to your doctor before taking.
Always discuss treatment options with a doctor before taking any new medications, supplements or herbs – especially if you are currently taking a prescription medication as they may interfere.

Our Favorite Brands

Our personal favorite Ashwagandha supplement and one of the best available. This is a root extract that works excellent for anxiety.

ksm66 for anxiety

A great option for those who prefer to try the KSM-66 extract. May work better for some people.

How to Take

Ashwagandha can be taken with or without a meal. Always start with the lowest possible dose to determine how this herb may affect you.
Do not exceed the daily recommended dosage.
We recommend cycling off of Ashwagandha after 2-4 weeks of continuous usage. Most adaptogens are meant to be taken for short periods at a time.
Always discuss new supplements/herbs with your doctor before taking.


passionflower for anxiety
Passiflora incarnata – otherwise known as Passionflower – is a highly effective herb traditionally used for anxiety, stress, tension, agitation, restlessness, insomnia and as an anticonvulsant.
Passionflower is commonly used in combination with other herbs where it has a synergizing effect.
For example, herbal sleep aids often combine passionflower with herbs like valerian root, hops, lavender or lemon balm.
The majority of the scientific studies on passionflower have also included other herbs.
While the research on passionflower alone is somewhat limited – the research that has been done has proven its effectiveness for treating many anxiety issues.
Passionflower is believed to work by increasing the calming neurotransmitter GABA, in the brain. In fact, GABA is an ingredient found in Passiflora extracts.
Passionflower also has mild MAOI activity – reducing the breakdown of neurotransmitters such as serotonin and dopamine.
Some studies have shown passionflower to have anxiolytic effects similar to benzodiazepines – without the addiction or negative side effects.
A study was done that showed passionflower to be as effective as the benzodiazepine drug Oxazepam for those with generalized anxiety disorder (GAD). Those in the study also reported less impairment in job performance compared to Oxazepam.
Sedation and drowsiness with passionflower is typically much less impairing than prescription medications like antidepressants and benzodiazepines.
Although commonly used in herbal sleep aids – sedation and drowsiness with passionflower is typically mild at normal doses making it an effective option for anxiety relief during the day or help with falling asleep at night.

Our Thoughts: Passionflower

Passionflower is a wonderful herb for anxiety and easily one of our favorites. It is a potent anxiolytic but can also be subtle and generally mild compared to prescription medications or stronger herbs like Kava.

Most people do not experience the medicated or sedated feeling with passionflower as they may get with medication or other herbs.

It works exceptionally well for generalized anxiety and physical and mental nervous tension. Combined with herbs such as valerian – or even on its own – it is a pretty awesome aid for sleep.

It’s also a relatively inexpensive supplement. Passionflower comes highly recommended!

Potential Benefits & Uses

Potential Side Effects & Interactions

Passionflower is a generally mild and well-tolerated herb with few side effects. The most commonly reported side effects are dizziness, mild confusion and drowsiness.
Passionflower does have mild MAOI activity – which can interfere with other herbs, supplements and medications. Talk to your doctor if you are currently on a prescription medication before taking Passionflower.
Always discuss treatment options with a doctor before taking any new medications, supplements or herbs – especially if you are currently taking a prescription medication as they may interfere.

Our Favorite Brands

passiflora incarnata for anxiety

Our personal favorite Passionflower supplement. A high quality extract that is profoundly effective.

passion flower for anxiety

A great option if you prefer to take the whole flower instead of the extract.

How to Take

Passionflower can be taken with or without a meal. Always start with the lowest possible dose to determine how this herb may affect you.
Although sedation is pretty mild, it may be best to take at night the first few times to see how drowsy it makes you.
Passionflower should not be combined with other sedatives – such as Benzodiazepines, sleep medications, or certain antidepressants. It should also never be taken if you are on an MAOI medication.
Always discuss new supplements/herbs with your doctor before taking.

Rhodiola Rosea

rhodiola for anxiety
Rhodiola rosea – also known as “golden root” or “arctic root” – is another popular and effective adaptogenic herb that has been used for centuries to heal and promote vitality and well being.
Rhodiola has been used in the traditional medicine of Russia, parts of Asia and in Scandinavia for hundreds of years. 
Traditional uses include: treating nervous system disorders, fatigue, physical endurance, various bodily illnesses, infections and more.
Like Ashwagandha (another one of our favorite herbs) – Rhodiola has potent adaptogenic properties that help us to better handle physical and emotional stress.
While the research and usage of Rhodiola has only gained significance here in the U.S. over the past few decades – it has been used and extensively studied in Russia for much longer – with hundreds of scientific studies and medical literature recorded.
Modern research and clinical studies have shown Rhodiola to have adaptogenic, anti-stress, neuroprotective (can protect the brain from toxins and heavy metals) and strong antioxidant effects.
Rhodiola has beneficial effects on the endocrine system – enhancing thyroid function (without causing hyperthyroidism) and promoting better functioning of the adrenal glands.
Rhodiola rosea is often classified as a nootropic – meaning it can help improve cognition function; memory, concentration, motivation, learning and even mood.
In the brain and nervous system – Rhodiola is highly serotonergic (increases serotonin) which can relate directly to anxiety and depression.
Rhodiola can also enhance the neurotransmitters dopamine and norepinephrine which can explain it’s motivation and cognition improving effects.
We believe Rhodiola works for anxiety and depression in 3 key ways:
  1. Improving our response to stress
  2. Increasing Serotonin
  3. Strong neuroprotective and antioxidant effects
Overall Rhodiola rosea can be a highly effective herb for a wide range of health benefits.
It can be very effective option for anxiety and depression all while improving cognitive function, mental clarity and motivation – areas that often get worse with prescription medications.

Our Thoughts: Rhodiola Rosea

I’ve tried many, MANY herbs over the years for anxiety, stress and depression – from the most common herbs to the rarest and most difficult to find. Rhodiola rosea remains one of my overall favorites. It is my favorite herb for mild to moderate depression and the closest thing I have found that rivals prescription antidepressants for both anxiety and depression – without the side effects or negative aspects. In fact, all the typical downsides to taking antidepressants are areas that Rhodiola improves – such as improving motivation and energy and improving cognition, focus, learning and memory – even when taken for a short period of time. It also works very well for feelings of “burnout”, “adrenal fatigue” or fatigue caused by excessive stress, overwork or lack of sleep. Rhodiola is also highly neuroprotective and can protect the brain from toxins and heavy metals. Rhodiola is also one of the few herbs/supplements I know of that can improve symptoms of anhedonia.
Rhodiola is personally one of my favorite herbs for anxiety. If you have anxiety with depression, or have anxious-obsessive thinking, feel burnout or exhausted, constantly worry, have feelings of uneasiness, dread, fear or even anhedonia – I highly recommend trying Rhodiola Rosea. If you’re sensitive to any kind of stimulant (Rhodiola can be too stimulatory for some people) or are already too energized, have high energy anxiety and feel wired, I recommend trying Ashwagandha (the Pure Encapsulations brand mentioned above is the best I've tried).
Based on my experience, I recommend the following: for “pure” anxiety – try Ashwagandha. For anxiety with depression – try Rhodiola.
-R. Miller

Potential Benefits & Uses

Potential Side Effects & Interactions

Rhodiola is generally safe with few side effects. It can be stimulatory so it may be best avoided by those who are extremely sensitive to stimulants of any kind.
Due to it’s antidepressant effects – Rhodiola can interfere with other medications and should not be combined with prescription medications without talking with your doctor first.
Always discuss treatment options with a doctor before taking any new medications, supplements or herbs – especially if you are currently taking a prescription medication as they may interfere.

Our Favorite Brands

rhodiola for anxiety

Easily the best Rhodiola we've tried. Our top pick and the one we personally take.

rhodiola rosea for anxiety

A good, less expensive option with the optimal 3:1 ratio of Rosavins to Salidroside.

How to Take

Ideally, Rhodiola rosea should be taken in the morning on an empty stomach – about 30 mins before eating. It is suggested to start with the lowest possible dose and increasing gradually to find the right dose for you.
Due to it’s potential stimulatory effects – Rhodiola should be avoided before bedtime until you determine how the herb effects you (although it can actually improve sleep quality due to it's serotonergic effects).
Typical dosage range from 200mg-400mg daily. Do not exceed the recommended daily dosage (dosages over 600 mg were found to be ineffective anyway).
We recommend cycling off of Rhodiola rosea after 6-8 weeks of continuous use.
Always discuss new supplements/herbs with your doctor before taking.

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kava for anxiety
Kava, also known as Piper methysticum and Kava Kava –  is a popular anxiety herb with a rich history of ceremonial and social use in many Pacific island nations – particularly the Polynesian islands,  Fiji and Samoa.
Traditionally, roots of the kava plant are dried and ground and/or water extracted and made into a tea or grog and then drank for its relaxing, mildly intoxicating, euphoric and social effects.
Kava is a potent anxiety reducer and has been highly researched regarding stress and anxiety – including generalized anxiety disorder.
Studies have shown kava to be as effective as many prescription medications to treat anxiety. Kava is often regarded as a safe and effective alternative (or even replacement) to benzodiazepines (such as Xanax) – without the risk of addiction.
The bio-active parts of kava root are its kavalactones. Kava’s ability to reduce stress and anxiety and promote calm and sedation is believed to be caused by its effects on GABA receptors.
But Kava also affects dopamine and norepinephrine.
In addition to stress and anxiety – kava has also been shown to help with sleep, reduce pain and improve mood. 
The potential effects/benefits of kava include: anti-stress, anti-anxiety, sedating, anti-convulsant, analgesic and neuroprotective properties.
The usage of kava is not without controversy. In the late 1990s – several cases of liver toxicity were attributed to kava use – resulting in the subsequent ban of kava in several countries – including the UK, Germany and Canada.
A direct link between kava and liver toxicity has never been truly established when using the traditional preparation.
Multiple studies have also proven kava to be safe when used at a normal dosage.
However kava does appear to affect the liver similarly to alcohol when used daily or when consuming high amounts.
Poor quality kava extracts and materials – as well as extraction methods – may also play a large part in the negative effects of kava on the liver.
Although kava can affect the liver it does seem to be safe for most people in moderation.
The reaction and ban of kava seems to have been overblown.
In fact, countries like Germany and Canada have reversed their decision to ban kava – where it is now available for sale.
Caution and common sense should be applied when using kava. Kava can be a highly effective herb for anxiety but needs to be used in moderation or possibly avoided if you have current or prior liver issues.
We recommend only purchasing certified “Noble” kava.
Noble kava is kava root from verified kava plants prepared in the traditional manner and tested for heavy metals, mold, salmonella and other harmful ingredients.
Many of the negative effects of kava – such as liver issues, potential side effects, and feeling “hungover” – can come from consuming inferior “non-noble” kava.
Non-noble varieties also often use various parts of the plant (such as aerial parts which contain toxic alkaloids) instead of just the root.
It is believed that this also part of what causes negative effects.
You can find a list of certified vendors that only sell noble kava here: True Kava Vendors List

Our Thoughts: Kava

Kava is a powerful anxiolytic and works great for relaxation, sleep and of course anxiety. It is easily one of the most powerful herbs for anxiety available. Kava is also effective for stress, improving mood and even reducing pain. We highly recommend only purchasing Noble kava – the two recommendations provided below are both certified noble kava or you can check out a list of verified noble sellers by clicking the link above. Although taking a pill or using “instant” kava is faster and easier, we recommend trying the kava powder and preparing in the traditional way to get the full effect. Most sellers will supply instructions as well as a strainer bag to make your own kava grog.
There seems to be a lot of fear around kava over the past 2 decades – even though it has been safely used in the Pacific islands for hundreds of years. The truth is – no human studies have shown kava to cause liver toxicity in normal doses. That’s not to say kava (or any herb for that matter) is 100% safe. Kava can affect liver enzymes and has been shown to have a negative effect on the liver with repeated excessive doses. Consuming kava is relatively safe however in normal/moderate doses and shouldn’t be feared. To be safe, it should be avoided by those with liver issues or liver damage, however.


Potential Benefits & Uses

Potential Side Effects & Interactions

Kava is generally considered to be safe for most people when used in moderation and consuming normal doses. The most common side effect being drowsiness.
Kava’s adverse effects on the liver – although seemingly exaggerated – can result from chronic daily use, consuming large amounts and/or using poor quality kava supplements.
If you have current or prior liver issues, we recommend avoiding kava.
Kava can cause sedation and/or a feelings of intoxication – driving should avoided while using kava until you can determine how it effects you.
Kava can interfere with and interact with other medications. If you are currently on a prescription medication – talk to your doctor before taking Kava.
High doses of kava over an extended period of time has been associated with a skin rash – referred to as Kava dermopathy – that typically goes away once kava is discontinued.
Always discuss treatment options with a doctor before taking any new medications, supplements or herbs – especially if you are currently taking a prescription medication as they may interfere.

Our Favorite Brands

kava for anxiety
Pure certified Noble Kava in a micronized “instant” form. No need for straining, just add to any beverage and mix. Fiji Loa Waka is strong and effective.

If you prefer to go the more traditional route and strain your Kava this is an excellent option. Pouni Ono is great for daytime and for social anxiety.

How to Take

Usage, preparation and dosage will vary with kava depending on the type of kava being used – micronized powder, traditional kava root powder, extract or pill supplement.
If planning on using a traditional kava root powder – a strainer bag is required (although a t-shirt can also work) – that may or may not be provided by the company you purchase from.
Always start with the lowest possible dose provided by the manufacturer to determine how this herb may affect you.
It is important not exceed the daily recommended dosage – especially with kava.
We recommend only using kava as needed or for short periods at a time.

Long-term daily use or consuming higher than recommended amounts should be avoided!
Always discuss new supplements/herbs with your doctor before taking.


turmeric for anxiety
Turmeric is a flowering plant belonging to the ginger family whose roots are used in cooking, as a spice and as an herbal supplement with beneficial health improving qualities.
Curcumin is the main bioactive compound found in Turmeric. Curcumin typically accounts for 2-5% of turmeric root powder.
Although turmeric supplements and curcumin supplements are essentially the same, curcumin extracts contain much higher levels of curcumin than could ever be found consuming raw turmeric or taking straight turmeric powder.
Studies have shown curcumin to have a vast number of health benefits.
The curcumin in turmeric is one of the reasons for the healing properties of turmeric in cooking. 
Turmeric itself contains additional bioactive compounds beyond curcumin that are not fully understood and may have additional benefits that curcumin alone may not have.
Turmeric and curcumin are very popular herbal supplements and their popularity has greatly increased over the past few years as they are consistently among of the top selling natural supplements and herbs.
While both turmeric and curcumin are well known for their ability to reduce inflammation and treat inflammatory and pain-related diseases such as Osteoarthritis – studies have also shown turmeric and curcumin to be effective for anxiety and depression.
There are three ways Turmeric/Curcumin acts as an anti-anxiety herb and natural antidepressant:
  1. Turmeric/Curcumin is a natural MAOI : This means curcumin inhibits the breakdown of the brain neurotransmitters serotonin and dopamine.
  2. Turmeric/Curcumin is a powerful anti-inflammatory : Chronic inflammation (especially in the brain) has been linked to anxiety and depression (and even mental illness). In fact, more recent scientific theories claim inflammation is the primary cause behind most negative psychiatric conditions.
  3. Turmeric/Curcumin is a strong antioxidant and neuroprotectant: It can protect the brain from oxidative stress, toxicity and neurodegenerative diseases.
Curcumin is poorly absorbed in the body – so most quality supplements pair curcumin with another ingredient to make it more bioavailable.
Typically it's paired with piperine also called Bioperine (black pepper extract) or essential oils such as the patented BCM-95 extract.

Our Thoughts: Turmeric/Curcumin

Turmeric is such an amazing spice I believe everyone with inflammation should try it. Chronic inflammation has been linked to so many health issues including anxiety and depression. The typical treatment for inflammation – NSAIDs – can be harmful when taken long term. If you do not suffer from chronic inflammation or pain – turmeric powder in the morning with a fruit smoothie has so many other health benefits. Turmeric/curcumin is a powerful antioxidant and anti-inflammatory – it also has antibacterial, antitumor, anticancer, liver and kidney protective and anticarcinogenic effects. If that wasn’t enough it can also help tremendously with depression and anxiety due it's natural MAOI, anti-inflammatory and antioxidant effects.
Turmeric/Curcumin is one of the few herbs that I keep in my supplement rotation anymore. I began taking turmeric/curcumin several years ago when I was diagnosed with spinal arthritis. It worked amazingly well – even replacing the powerful anti-inflammatory drugs the doctors had me on at the time. Besides the pain and inflammation relief I noticed I felt “lighter,” more content and happy, and less stressed while taking turmeric/curcumin. This first hand experience of chronic inflammation and turmeric actually led to my research into the link between anxiety and inflammation, which has come to forefront in a big way in the past few years.
-R. Miller


Potential Benefits & Uses

Potential Side Effects & Interactions

Turmeric/Curcumin is generally well-tolerated in standard doses with the most common side effects being digestive issues and headache. 

Bioperine/Piperine can be too hard on the stomach for some people causing gastrointestinal issues. If this is case we recommend trying a BCM-95 extract. 

Turmeric/Curcumin is a natural MAOI and should not be taken in combination with prescription medications without discussing with your doctor first.

Curcumin supplements containing Bioperine/Piperine can affect the absorption of other supplements or medications. Bioperine/Piperine can greatly increase the absorption of other meds and supplements making them much stronger. Caution should be used and other supplements or medications taken at a different time than the curcumin.

Always discuss treatment options with a doctor before taking any new medications, supplements or herbs – especially if you are currently taking a prescription medication as they may interfere.

Our Favorite Brands

Curcumin for anxiety

Our favorite tumeric extract. Standardized to 95% curcuminoids and Bioperine for better absorption.

turmeric for anxiety

A great organic option if you prefer a straight turmeric powder to mix in shakes or add to meals.

bcm-95 for anxiety

A great option for those sensitive to Bioperine. Contains patented BCM-95 for better absorption.

How to Take

Turmeric/curcumin should be taken with a meal to avoid stomach upset. Typical doses range from 500mg to 1500mg – dividing up doses throughout the day as needed.

Always start with the lowest possible dose to determine how this herb may affect you.

If using a turmeric powder it's best to measure with a scale for most accurate dosage. Simply measure out dose and add to a smoothie, shake or other food or beverage.

Turmeric/curcumin is a natural MAOI that can possibly interact with other medications. Talk to your doctor first before taking.

Always discuss new supplements/herbs with your doctor before taking.

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2 thoughts on “The 5 Best Herbs for Anxiety: Our Favorite Herbs, Extracts & Adaptogens”

  1. Hi. You mentioned that you really like Rhodolia but that it can be too stimulating for some people. Is it something you recommend for panic attacks or would it make them worse? Thanks

    1. Hi Jason,

      Some people do find Rhodiola to be stimulating so it may not be a good first choice if you’re dealing with frequent panic attacks. Typically I would suggest something like Passionflower or Ashwagandha. But everyone’s response will differ. I personally find Rhodiola to be more balancing than outright stimulating. But if you’re already overly stimulated and panicking, you may want to try something more calming like the 2 herbs I mentioned.

      Let me know if you have any other questions.


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