Supplements for Anxiety: What NIH and FDA Say About Safety

Written by the Lyte Psychiatry clinical team. Clinically reviewed by Ana G., LPC, and medically reviewed by Dr. Akinwande Akintola, MD, supervising physician. Last reviewed: November 4, 2026.

Supplements for anxiety are widely sold, but U.S. health agencies say the evidence for most of them is limited and that safety is not guaranteed. The FDA does not approve dietary supplements for safety or effectiveness before they are sold, some products interact with medicines, and a few carry serious risks. Talk with a clinician before trying one.

This article is for adults who are considering a supplement for stress or anxiety, already take one, or want to understand what federal health agencies say before they buy. It is general education. It does not recommend products or doses, and it is not a substitute for a conversation with your prescriber or pharmacist.

This article is general information, not a medical recommendation. Do not start, stop or change any medication without talking to your prescriber.

Do supplements help with anxiety?

For most supplements marketed for anxiety, research is limited or inconclusive. The National Center for Complementary and Integrative Health (NCCIH) summarizes what is known about complementary approaches for anxiety, noting that studies of chamomile are preliminary and not conclusive, conclusions about passionflower are not definite, and there is not enough evidence to say whether valerian helps.

Other products, such as magnesium, ashwagandha or L-theanine, are widely advertised for calm or stress. Marketing is not the same as evidence, and reviews or social media posts about supplements for anxiety are not a substitute for research. If you are curious about a specific product, ask your clinician what is known about it for someone with your health history.

Anxiety disorders have well-studied treatments, including psychotherapy and medication. Our article on when therapy is enough and when medication helps explains those options in general terms.

How are dietary supplements regulated?

Dietary supplements are regulated differently from medicines, with less review before they reach store shelves. The U.S. Food and Drug Administration (FDA) states in its consumer guide to dietary supplements, marked content current as of June 2022, that it does not have the authority to approve dietary supplements for safety and effectiveness, and that companies are responsible for making sure their products meet safety standards.

NCCIH adds, in guidance last updated in January 2019, that the FDA can act against adulterated or misbranded supplements only after a product is on the market. These rules are U.S. federal rules; regulation differs in other countries, and anything bought from overseas sellers may follow different standards.

Does "natural" mean safe?

No, "natural" does not mean safe. NCCIH's guide to using dietary supplements wisely states that natural does not always mean safe, warns that what is on the label may not be what is in the product, and notes that prescription drug ingredients have been found in some products sold as supplements.

The NIH Office of Dietary Supplements (ODS) explains that many supplements contain active ingredients that can have strong effects on the body. That is exactly why they can cause side effects and interactions. NCCIH also notes that many supplements have not been tested in pregnant or nursing women or in children.

What do NIH sources say about kava?

NIH sources describe kava as possibly helpful for anxiety but with a serious safety concern. NCCIH's kava fact sheet says kava may be helpful for anxiety, though it may need several weeks to produce an effect, and that kava products have been linked to rare cases of liver injury, some serious or even fatal.

NCCIH also says kava should not be used together with other substances that have sedative effects, such as benzodiazepines or alcohol. Anyone with liver concerns, or who drinks alcohol or takes other medicines, should talk with a health care provider before considering it.

What should you know about St. John's wort?

St. John's wort is known mainly for its interactions with medicines. NCCIH explains that St. John's wort can weaken the effects of many medicines, including birth control pills, and that taking it with certain antidepressants or other drugs that affect serotonin can lead to serious serotonin-related side effects.

The ODS adds that St. John's wort can speed the breakdown of many medicines and reduce their effectiveness. If you take any prescription medicine, ask your prescriber or pharmacist before using it, and never use it to replace a prescribed treatment on your own.

How do supplements interact with psychiatric medications?

Supplements can change how psychiatric and other medications work, sometimes in ways that cause harm. NCCIH's anxiety summary states that dietary supplements may have side effects and that some may have undesirable interactions with medicines.

NCCIH's guide on using supplements wisely also warns that some supplements can affect bleeding or anesthesia, which is why it advises telling health care providers about everything you take well before any surgery.

Interactions can make a medicine less effective, increase side effects or add sedation. That is why your prescriber needs a complete list, including products you only take occasionally. Our guide to what happens at a medication management visit explains how medicines are reviewed at follow-ups.

How do you talk with your clinician about supplements? Step by step

The safest approach is to treat supplements like any other medicine in your care plan. The ODS advises telling all of your health care providers, including doctors, dentists, pharmacists and dietitians, about the supplements you take.

1. Make a list of every vitamin, herb, tea, gummy, powder and online product you use, with how often you take it.
2. Bring the bottles or photos of the labels to your appointment.
3. Share your goal, such as better sleep, less worry or fewer physical symptoms.
4. Ask about interactions with your prescription and over-the-counter medicines.
5. Ask about evidence-based options for your symptoms, including therapy.
6. Agree on a plan and when you will check in again.

Example: someone taking a prescribed medicine for anxiety who also drinks a nightly herbal "calm" tea would list both, so the prescriber can check how they fit together.

For tips on starting the conversation, see how to talk to your therapist or psychiatrist.

What questions should you ask before buying? A checklist

A short checklist can help you pause before you buy. The ODS notes that seals from groups such as U.S. Pharmacopeia and NSF International show a product passed quality testing, but these seals do not guarantee that a product is safe or effective.

• Does the label claim to treat, cure or prevent a disease? That is a warning sign.
• Have I checked with my prescriber or pharmacist about interactions?
• Am I pregnant, breastfeeding, or buying for a child? Ask a provider first.
• Do I have surgery coming up? Tell the surgical team what I take.
• Am I using this instead of treatment I need?
• Am I combining several products with similar claims, such as "calm" or "sleep" blends?

When should you get help sooner? Red flags

Get help right away if a supplement causes serious symptoms or anxiety is becoming unmanageable. Call 911 for trouble breathing, fainting, seizures or chest pain. The FDA encourages consumers and health care professionals to report adverse events from dietary supplements to the agency.

• Yellowing skin or eyes, dark urine or severe stomach pain, which can be signs of liver problems
• Confusion, agitation, fever, shaking or a racing heart after combining products
• Withdrawal-like symptoms when stopping a product
• Panic attacks or worry that keep you from work, school or sleep
• Thoughts of suicide: call or text 988

What should Texans know about kratom and 7-OH products?

Some products marketed as natural remedies for stress, including kratom-related 7-OH products, carry serious risks. In a September 2025 alert, the Texas Department of State Health Services (DSHS) reported 192 Texas poison center reports involving 7-OH in 2025 as of August 27, 2025, with reported symptoms including breathing difficulty, loss of consciousness and seizures.

Products like these may be sold near supplements and described as plant-based, which can make them seem low-risk. Rules for these products can change and vary by jurisdiction. If you have been using any product like this to manage anxiety, tell a clinician before you stop, and read how to talk with your therapist or psychiatrist.

Getting support in Texas

If you are looking at supplements for anxiety because your symptoms are wearing you down, an evaluation can help you find a plan that is both safe and supported by evidence.

Lyte Psychiatry offers therapy, psychiatric evaluation and medication management in Texas. In-person visits are available at Lyte Psychiatry's clinic in Pantego, in the Dallas–Fort Worth area. Lyte Psychiatry offers telehealth visits to patients who are physically located in Texas at the time of the visit. All Lyte Psychiatry services are available in Spanish.

Most new patients are seen within 1–2 business days. Weekend appointments are limited. Availability, insurance and clinician fit require confirmation. Learn about anxiety care or medication management.

Lyte Psychiatry is an outpatient practice. It does not provide inpatient care, crisis or after-hours coverage, medically supervised detox, or intensive outpatient or partial hospitalization programs.

If you are in a mental-health crisis in the United States, call or text 988. Call 911 for immediate danger.

Educational information, not a diagnosis or individual treatment plan.