The herbs with the best evidence for mild anxiety are oral lavender oil (silexan), chamomile extract, passionflower and lemon balm, with ashwagandha and saffron showing promise. Effects are generally milder than prescription treatments, and most research involves people with mild-to-moderate symptoms. Herbal remedies can interact with antidepressants and sedatives, so anyone with diagnosed anxiety should discuss them with a doctor.
Key takeaways
- Lavender oil capsules (silexan) have the strongest data, with effects comparable to some medications in trials.
- Chamomile extract reduced generalised anxiety symptoms in University of Pennsylvania trials.
- Passionflower and lemon balm help with restlessness and nervous tension.
- Kava is effective but carries liver-safety warnings and is restricted in the UK.
- Never stop or combine prescribed anxiety medication with herbs without medical advice.
Can herbs really help anxiety?
Anxiety disorders affect around one in five adults in the US and millions in the UK, and many people look for natural approaches either alone for mild symptoms or alongside therapy. Several herbs have been tested in randomised controlled trials, and a handful have shown consistent, if modest, benefits. Talking therapies, exercise and good sleep remain the foundations of treatment; herbs are best seen as a supportive option.
8 herbs for anxiety at a glance
| Herb | Evidence level | Typical form and dose in studies | Key caution |
|---|---|---|---|
| Lavender oil (silexan) | Strong | 80–160 mg oral capsule daily | Burping, mild GI upset |
| Chamomile | Moderate | 500–1,500 mg extract daily, or tea | Daisy-family allergy, warfarin |
| Passionflower | Moderate | Tea or 45 drops tincture daily | Drowsiness; avoid in pregnancy |
| Lemon balm | Moderate | 300–600 mg extract, or tea | May affect thyroid medication |
| Ashwagandha | Moderate | 250–600 mg root extract | Liver, thyroid, pregnancy |
| Saffron | Moderate | 30 mg extract daily | Expensive; high doses toxic |
| Rhodiola | Limited | 200–400 mg extract | Overstimulation, insomnia |
| Kava | Strong but risky | 120–280 mg kavalactones | Liver toxicity; restricted in UK |
1. Lavender
Oral lavender oil, in a standardised preparation called silexan, has been tested in several large trials for generalised anxiety and subthreshold anxiety disorder. It outperformed placebo and, in one study, matched the effect of the antidepressant paroxetine and the benzodiazepine lorazepam, without sedation or dependence. Lavender tea and aromatherapy are gentler and less studied. Read our lavender plant profile.
2. Chamomile
Long-term trials of chamomile extract in people with generalised anxiety disorder found significant symptom reductions and fewer relapses. A cup of tea is a much smaller dose but is a calming ritual. See chamomile tea benefits.
3. Passionflower
Passiflora incarnata has been compared with the benzodiazepine oxazepam in one small trial, with similar anxiety reduction and less impairment of job performance. It also reduced pre-surgery anxiety in several studies.
4. Lemon balm
Lemon balm improved calmness and reduced stress responses in laboratory-stress studies, and has shown benefits for anxiety and sleep in combination products. It has a pleasant lemon flavour and is easy to grow. More in our lemon balm guide.
5. Ashwagandha
This Ayurvedic adaptogen has lowered stress scores and cortisol levels in several trials, but it also has notable safety concerns. Read ashwagandha: benefits and side effects.
6. Saffron
The costly spice from Crocus sativus flowers has shown benefits for both mild depression and anxiety in multiple small trials, typically at 30 mg a day of extract. Culinary amounts are safe, but doses above 5 g can be toxic.
7. Rhodiola
Rhodiola rosea, or golden root, is an Arctic adaptogen studied mainly for fatigue and burnout. A few small trials suggest reduced anxiety and stress, but evidence is limited.
8. Kava
Kava (Piper methysticum) from the South Pacific has consistent evidence for anxiety relief, but cases of serious liver damage led to restrictions in the UK and several European countries in the early 2000s. It is not recommended without close medical supervision.
How to use calming herbs safely
- Start with one herb at a time so you know what is helping.
- Choose standardised products from reputable brands; UK readers can look for the THR mark.
- Allow two to six weeks to assess effects.
- Do not combine with SSRIs, SNRIs, benzodiazepines, sleeping pills or alcohol without medical advice.
- Avoid most calming herbs in pregnancy and breastfeeding.
When to seek help
If anxiety is affecting your work, relationships or sleep, or if you experience panic attacks, speak to your GP or doctor. In the UK you can self-refer to NHS Talking Therapies. In the US, the 988 Suicide & Crisis Lifeline offers support 24/7 by call or text.
Frequently asked questions
What is the most effective herb for anxiety?
Oral lavender oil in a standardised form called silexan has the strongest clinical evidence for generalised anxiety, followed by chamomile extract and passionflower.
Can I take herbs with antidepressants?
Some herbs, such as St John’s wort and possibly saffron or lavender, can interact with antidepressants. Always ask your doctor or pharmacist before combining them.
How quickly do herbal remedies for anxiety work?
Teas may have a calming effect within an hour, but clinical improvements in anxiety in trials usually appeared after two to six weeks of regular use.
Is chamomile tea good for anxiety?
Chamomile tea may help you feel calmer, and chamomile extract has reduced symptoms of generalised anxiety disorder in clinical trials.
Is kava safe for anxiety?
Kava is effective for anxiety but has been linked to serious liver damage and is restricted in the UK. It should not be used without medical supervision.
Sources and further reading
- NCCIH – Herbs at a Glance
- NHS – Generalised anxiety disorder in adults
- Kasper S et al. (2014) Lavender oil preparation Silexan is effective in generalized anxiety disorder – a randomized, double-blind comparison to placebo and paroxetine. International Journal of Neuropsychopharmacology.
- Akhondzadeh S et al. (2001) Passionflower in the treatment of generalized anxiety: a pilot double-blind randomized controlled trial with oxazepam. Journal of Clinical Pharmacy and Therapeutics.
