The boarding announcement crackles over the intercom, and your palms start sweating. Your heart rate climbs. You grip your carry-on a little tighter and wonder — for the hundredth time — whether you should just skip this flight entirely. If this describes you, you're among the estimated 25-40% of people who experience some level of flying anxiety, also known as aviophobia or aerophobia.
Flying anxiety ranges from mild unease to full-blown panic attacks, and it affects everyone from first-time flyers to seasoned travelers. The good news: natural supplements for flying anxiety can be a practical, non-drowsy tool to help support calm before and during your flight — without the side effects that come with conventional options.
Why Flying Triggers Anxiety: The Psychology and Physiology
Flying anxiety isn't a single fear — it's usually a combination of several triggers activating simultaneously:
Loss of Control
Humans are wired to manage their own safety. Sitting in a metal tube at 35,000 feet, with no ability to stop, steer, or exit, violates this fundamental instinct. Your brain interprets this loss of control as a threat, even when you logically know flying is statistically safer than driving.
Enclosed Spaces (Claustrophobia)
Aircraft cabins are cramped, sealed environments. For people with claustrophobic tendencies, this confinement triggers a stress response. The inability to simply step outside amplifies the feeling of being trapped.
Height and Falling Fear
Even though you're safely enclosed in a pressurized cabin, the knowledge that you're miles above the ground can trigger acrophobia-related anxiety. Turbulence amplifies this by mimicking the sensation of falling.
Turbulence and Physical Sensations
Unexpected drops, shaking, and engine sound changes create physical sensations that your brain can interpret as danger. Even mild turbulence can trigger a cascade of fight-or-flight responses in anxious flyers.
Catastrophic Thinking
Anxious minds are excellent at generating worst-case scenarios. Every unusual sound, every change in engine pitch, every movement of the flight crew becomes potential evidence of imminent catastrophe — even though these are all completely normal parts of flight.
The Physiology
All of these triggers activate the sympathetic nervous system, releasing cortisol and adrenaline. Your heart races, muscles tense, breathing becomes shallow, and your digestive system shuts down. This is the classic fight-or-flight response — except you can neither fight nor flee at 35,000 feet, which creates a particularly distressing feedback loop.
Natural Supplements That May Help Support Calm During Flights
The ideal supplement for flying anxiety needs to meet specific criteria: fast-acting (you need it to work before boarding or during turbulence), non-sedating (you still need to function, manage luggage, and navigate airports), portable (easy to carry and take in an airport), and effective at managing acute stress responses.
L-Theanine: Alert Calm at Altitude
L-theanine is arguably the ideal supplement for flying anxiety because of its unique mechanism: it promotes alpha brain wave activity, creating a state of relaxed alertness — calm without drowsiness.
This matters enormously for flying. You don't want to be sedated while navigating airports, managing connections, or handling luggage. You want your anxiety dialed down while your cognitive function stays intact. A randomized, triple-blind, placebo-controlled study found that L-theanine significantly increases alpha brain wave activity and reduces cortisol levels compared to placebo (PubMed). Another study in Nutrients confirmed L-theanine's ability to support a calm mental state while preserving cognitive function (PubMed).
For flying: Take 200-400mg approximately 30 minutes before boarding. Effects typically last 4-6 hours — enough for most domestic flights.
Ashwagandha: Pre-Flight Cortisol Support
Ashwagandha helps support healthy cortisol levels, which is particularly relevant for flying anxiety because cortisol is the primary stress hormone driving most of the physical symptoms — racing heart, muscle tension, sweaty palms.
Standardized ashwagandha root extract has demonstrated consistent results across multiple trials. A landmark study in the Indian Journal of Psychological Medicine showed that 300mg of ashwagandha extract twice daily resulted in significantly reduced serum cortisol levels (P=0.0006) and improved stress scores compared to placebo over 60 days (PubMed). A 2019 study confirmed dose-dependent cortisol reduction with both 250mg/day and 600mg/day (PubMed).
For flying: Take 300-600mg 30-60 minutes before your flight. For particularly anxious flyers, starting 2-3 days before travel may build adaptive resilience.
GABA: Rapid Nervous System Calming
GABA is your brain's primary inhibitory neurotransmitter — the chemical responsible for slowing down neural activity. When anxiety hits during turbulence, GABA supplementation may help support a calmer nervous system response.
Research published in Biofactors demonstrated that GABA supplementation increased alpha brain waves and decreased beta waves within 60 minutes, indicating both relaxation and reduced anxiety. The study also found that GABA helped maintain immune function (IgA levels) under stress conditions (PubMed). A systematic review confirmed GABA's stress-reducing effects in human trials (PubMed).
For flying: 100-750mg taken 30-45 minutes before the anxiety-triggering phase of flight (boarding, takeoff).
Passionflower: Gentle GABA Enhancement
Passionflower works by increasing the availability of GABA in your brain — it inhibits the enzyme that breaks GABA down. A double-blind randomized controlled trial compared passionflower extract with oxazepam (a benzodiazepine) for generalized anxiety disorder. Results showed passionflower was equally effective, with significantly fewer problems relating to job performance impairment (PubMed).
Magnesium: The Tension Releaser
Magnesium is involved in over 300 enzymatic reactions, including those governing muscle relaxation and nervous system function. When you're gripping the armrest with white knuckles, magnesium may help support muscle relaxation and a calmer physiological state. Research has shown magnesium successfully relieves premenstrual mood changes and supports a calmer nervous system (PubMed).
Chamomile: Traditional Calm
Chamomile contains apigenin, a flavonoid that binds to specific receptors in the brain associated with relaxation. A randomized, double-blind, placebo-controlled trial in the Journal of Clinical Psychopharmacology found chamomile extract therapy effective for generalized anxiety disorder (PubMed). A systematic review of 10 clinical trials found that 9 out of 10 studies concluded chamomile is effective in reducing anxiety (PubMed).
Lion's Mane: Mental Clarity Under Stress
Anxiety often creates brain fog — difficulty concentrating, decision-making paralysis, and memory lapses. Lion's mane mushroom supports nerve growth factor (NGF) production and cognitive function, which can help counteract the mental cloudiness that accompanies flight anxiety. Research has identified bioactive compounds (erinacines) that stimulate NGF synthesis in the brain (PubMed).
Lemon Balm: Quick-Onset Calm
Lemon balm has demonstrated rapid calming effects in clinical research. A double-blind, placebo-controlled study found that subjects rated feelings of calmness significantly higher within 1 hour of consuming lemon balm extract, with effects persisting at 2.5 hours (PubMed). A meta-analysis confirmed lemon balm significantly improves anxiety scores, particularly in acute settings (PubMed). Its mechanism — inhibiting GABA breakdown — provides fast-acting support.
Valerian Root: Deep Relaxation
Valerian root interacts with GABA receptors to promote deep relaxation. It's best suited for long-haul flights where you'd like to rest, as it can promote drowsiness at higher doses. A review of GABA-modulating phytomedicines confirmed valerian's interaction with the GABA system and anxiolytic effects (PubMed).
The Airport Advantage: Why Single-Serve Format Matters
Airports are not the place to be fumbling with multiple supplement bottles. TSA lines, crowded gates, and pre-flight nerves make simplicity essential.
Anxiety Assassin by Mortals packages nine clinically-dosed ingredients — ashwagandha, L-theanine, L-Tryptophan, passionflower, chamomile, lion's mane, valerian root, lemon balm, and magnesium — into a single-serve sachet. Three capsules, one pocket-sized packet, 20-30 minute onset.
Here's why this format is ideal for flying:
- TSA-friendly: Pre-packaged sachets pass through security without issue.
- Pocket-sized: Fits in your jacket, purse, or carry-on pocket.
- Pre-dosed: No counting capsules while your anxiety is already escalating.
- Discreet: Looks no different from any other supplement packet.
- Clinically dosed: Unlike competitors using 80mg token amounts, Mortals uses 1,000-3,000mg clinical doses that match published research.
Your Pre-Flight Protocol: A Step-by-Step Guide
The Night Before
- Pack your supplement sachets in your carry-on (not checked luggage)
- Practice 4-7-8 breathing: inhale for 4 counts, hold for 7, exhale for 8
- Avoid doom-scrolling flight incident stories
- Get adequate sleep — sleep deprivation lowers your stress threshold
Morning of Flight
- Eat a balanced breakfast with protein and complex carbohydrates
- Limit caffeine — it amplifies sympathetic nervous system activation
- Hydrate well (dehydration increases cortisol production)
At the Airport (60-30 Minutes Before Boarding)
- Take your supplement sachet with a full glass of water
- Walk around the terminal — movement helps metabolize stress hormones
- Download entertainment, music, or podcasts for the flight
During the Flight
- Stay hydrated — sip water throughout the flight
- Use noise-canceling headphones to reduce sensory input
- During turbulence: plant your feet flat, unclench your hands, and focus on slow, deep exhales
- Remind yourself: turbulence is uncomfortable but not dangerous
Understanding Turbulence: Facts That Help
Knowledge is one of the most effective tools against flying anxiety:
- No commercial aircraft has ever crashed from turbulence alone in modern aviation history
- Aircraft wings are tested to flex over 150% beyond any forces they'd encounter in flight
- Pilots receive extensive training for turbulence and have sophisticated weather radar
- What feels dramatic in the cabin often represents altitude changes of less than 20 feet
- Modern aircraft are designed with multiple redundant systems — there is no single point of failure
Frequently Asked Questions
What supplements help with flying anxiety?
Research-backed options include L-theanine, ashwagandha, L-Tryptophan, passionflower, magnesium, chamomile, and lemon balm. Multi-ingredient formulas like Anxiety Assassin target multiple anxiety pathways simultaneously.
When should I take supplements before a flight?
Most fast-acting calming supplements work best when taken 20-45 minutes before boarding. This allows time for absorption so effects begin around takeoff.
Will anxiety supplements make me drowsy on the plane?
Ingredients like L-theanine promote calm without sedation. Well-formulated products balance relaxation with mental clarity so you can still navigate airports and manage your travel.
Can I take natural anxiety supplements with other medications?
Some supplements may interact with certain medications, particularly those that affect GABA or serotonin systems. Always consult your healthcare provider before combining supplements with medications.
Are calming supplements allowed through TSA?
Yes, dietary supplements in capsule, tablet, or sachet form are permitted through TSA security. Single-serve packets are particularly convenient and easy to identify during screening.
Written by Connor. Connor is the founder of Mortals, an all-natural supplement brand focused on clinical dosing. After years of frustration with underdosed supplements and misleading labels, he created Mortals to deliver what the research actually supports.
*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.