If you have ever experienced anxiety, you know the feeling: the racing thoughts, the tightness in your chest, the sense that something is wrong even when everything is fine. For millions of people, prescription medications like SSRIs and benzodiazepines provide essential support. But many others are looking for complementary or alternative approaches — whether because of side effects, personal preference, or a desire to explore every option available.
Important disclaimer: This article is for informational purposes only and is not medical advice. Never stop or modify prescribed medication without guidance from your healthcare provider. Natural supplements can complement professional care but should not replace it.
Why People Are Looking for Alternatives
Prescription anxiety medications are effective for many people, but they come with well-documented considerations:
- SSRIs (like sertraline and escitalopram) can cause weight changes, sexual dysfunction, and withdrawal symptoms when discontinued.
- Benzodiazepines (like alprazolam and lorazepam) carry risks of dependency, tolerance, and cognitive impairment with long-term use.
- Side effect burden: Drowsiness, brain fog, and emotional blunting are common complaints that affect quality of life.
This does not mean these medications are bad — they are life-changing for many people. But the growing interest in natural alternatives reflects a desire for additional options, particularly for mild to moderate anxiety or as part of a comprehensive wellness approach.
The 8 Best Natural Supplements for Anxiety
1. Ashwagandha
Ashwagandha is an adaptogenic herb with the most robust clinical evidence for anxiety support among natural supplements. A 2024 systematic review (PubMed) analyzing 9 RCTs with 558 patients found significant reductions in anxiety scores and cortisol levels. It works by supporting the HPA axis and modulating cortisol — your body's primary stress hormone. Effective dose: 500 to 600mg daily of standardized root extract.
2. L-Theanine
Found naturally in green tea, L-theanine is unique because it promotes calm alertness — relaxation without drowsiness. A 2019 randomized controlled trial (PubMed) found that 200mg of L-theanine reduced stress-related symptoms and improved cognitive function. It crosses the blood-brain barrier easily and increases alpha brain waves (PubMed), the pattern associated with a relaxed but focused mental state. It also supports GABA, serotonin, and dopamine production. Effective dose: 200 to 400mg.
3. L-Tryptophan
L-Tryptophan is an essential amino acid and the direct precursor to serotonin — one of the brain's key mood-regulating neurotransmitters. Research shows that consuming more dietary tryptophan resulted in less depressive symptoms and decreased anxiety (PubMed). By supporting serotonin production, L-Tryptophan supplementation can help promote relaxation. Effective dose: 100 to 200mg.
4. Magnesium
Magnesium plays a role in over 300 enzymatic reactions, including those that regulate the nervous system. Deficiency is remarkably common — some estimates suggest up to 50% of Americans do not get adequate magnesium. A 2017 systematic review (PubMed) found that supplementation has been associated with reduced anxiety symptoms in multiple studies. Effective forms: magnesium glycinate or magnesium threonate.
5. Passionflower
Passionflower (Passiflora incarnata) has been compared to benzodiazepines in clinical studies. A notable clinical trial (PubMed) found passionflower extract comparable to oxazepam for managing anxiety, with fewer reports of impaired job performance. It works by supporting GABA activity in the brain.
6. Lemon Balm
Lemon balm (Melissa officinalis) has centuries of traditional use for calming nervousness and supporting sleep. A study found that 600mg of lemon balm extract improved mood and significantly increased self-ratings of calmness (PubMed). Modern research suggests it inhibits GABA transaminase, an enzyme that breaks down GABA, effectively helping your brain maintain higher GABA levels.
7. Valerian Root
Valerian root is best known for sleep support, but anxiety and sleep disruption are deeply connected. Research shows it modulates GABA-A receptor function (PubMed). By supporting better sleep quality, valerian can indirectly help reduce anxiety. It appears to work by increasing GABA availability in the brain.
8. Omega-3 Fatty Acids
A 2018 meta-analysis (PubMed) of 19 clinical trials found that omega-3 supplementation was associated with significant reductions in anxiety symptoms. The anti-inflammatory properties of EPA and DHA may help calm neuroinflammation that contributes to anxiety.
Anxiety Assassin by Mortals combines 9 clinically dosed ingredients — including ashwagandha, L-theanine, and L-Tryptophan — in a single sachet. Rather than taking multiple separate supplements, you get a multi-pathway formula designed to work within 20 to 45 minutes.
Lifestyle Approaches That Support Calm
Supplements work best as part of a broader wellness strategy. These lifestyle approaches have strong evidence behind them:
Exercise
Research shows that physical activity has a significant effect on anxiety symptoms (PubMed). Regular physical activity reduces stress hormones, increases endorphins, and improves sleep quality — all of which support emotional well-being.
Meditation and Mindfulness
A 2014 meta-analysis in JAMA Internal Medicine (PubMed) found that mindfulness-based interventions produced moderate evidence of improved anxiety symptoms. Even 10 minutes of daily meditation practice can make a measurable difference over time.
Sleep Hygiene
Anxiety and poor sleep feed each other in a vicious cycle. Consistent sleep and wake times, a cool dark room, limiting screens before bed, and avoiding caffeine after noon are foundational practices that support both sleep and calm.
Deep Breathing and Vagal Tone
Slow, deep breathing activates the vagus nerve, shifting your nervous system from "fight or flight" (sympathetic) to "rest and digest" (parasympathetic). A 2023 Stanford study (PubMed) found that cyclic sighing was more effective at reducing anxiety than mindfulness meditation. Techniques like box breathing (4 counts in, 4 hold, 4 out, 4 hold) can produce calming effects within minutes.
What to Look for in a Supplement
Not all supplements are created equal. Here is what separates effective products from marketing gimmicks:
- Clinical doses: The single most important factor. If a product contains 50mg of ashwagandha when studies use 600mg, it will not deliver the same results. This practice of "pixie-dusting" — including trace amounts of popular ingredients — is rampant in the supplement industry.
- Third-party testing: Independent laboratory verification ensures what is on the label is actually in the product, and that it is free from contaminants like heavy metals, pesticides, and microbes.
- Ingredient transparency: Avoid proprietary blends that hide individual ingredient amounts. You deserve to know exactly what you are taking and how much.
- Single-serve format: Individual sachets protect each dose from air, moisture, and light degradation. Every time you open a supplement bottle, you expose all remaining doses to the elements.
Anxiety Assassin checks every box: clinical doses of all 9 ingredients, triple third-party tested, fully transparent label, and individually sealed sachets. Made in FDA-registered, cGMP-certified facilities in the USA.
What to Avoid
- Proprietary blends: If a label says "proprietary blend" followed by a list of ingredients without individual amounts, the company is hiding something — usually the fact that most ingredients are underdosed.
- Mega-dose single ingredients: More is not always better. A multi-pathway approach that addresses anxiety through several mechanisms tends to outperform loading up on one ingredient.
- Unverified claims: Be skeptical of any supplement that claims to "cure" or "eliminate" anxiety. Compliant, honest brands use language like "supports" and "helps" because that is what the evidence supports.
When to See a Professional
Natural supplements can be a valuable part of your wellness toolkit, but they have limits. Please seek professional support if:
- Your anxiety significantly interferes with daily life, work, or relationships
- You experience panic attacks or severe physical symptoms
- You have thoughts of self-harm
- Your symptoms are getting worse despite lifestyle changes
A qualified healthcare provider can help determine the right combination of approaches for your individual situation. Natural supplements and professional care are not mutually exclusive — many people benefit from both.
Frequently Asked Questions
What is the best natural alternative to Xanax?
L-theanine and ashwagandha are the most studied natural compounds for promoting calm. Neither replaces prescription medication — always consult your doctor before making any changes to your medication regimen.
Can you take natural supplements with anxiety medication?
Some interactions exist between supplements and prescription anxiety medications. Always consult your healthcare provider before combining supplements with prescriptions to ensure safety.
How fast do natural anxiety supplements work?
Some like L-theanine may support calm within 30 to 60 minutes. Others like ashwagandha build over 4 to 12 weeks of consistent use. Anxiety Assassin is designed to work within 20-45 minutes using fast-acting and long-term ingredients together.
Are natural anxiety remedies FDA approved?
Supplements are regulated as food, not drugs, and do not receive FDA approval in the way medications do. Look for products made in FDA-registered, cGMP-certified facilities with third-party testing — these are the gold standards for supplement quality and safety.
What is the strongest natural anti-anxiety supplement?
Ashwagandha has the most extensive clinical evidence for supporting calm. However, multi-ingredient formulas that address anxiety through multiple biological pathways tend to outperform single ingredients used in isolation.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before starting any new supplement regimen.