Four Herbs That Can Help With Anxiety
1. Chamomile
Chamomile is a flowering herb similar in appearance to a daisy. There are two types of chamomile that people can use medicinally: Roman chamomile and German chamomile.
Some people use chamomile in the following forms to help relieve stress and anxiety:
- tea
- extract
- tablet
- skin cream
A 2016 clinical trial investigated the efficacy and safety of chamomile as a long-term treatment for generalized anxiety disorder (GAD).
All 93 participants received 1,500 mg of chamomile daily for 12 weeks. Some then continued taking chamomile for the next 26 weeks, while the remainder switched to a placebo.
Researchers observed that those participants who continued taking chamomile were no less likely to experience a relapse of GAD symptoms than those switching to a placebo. However, when relapse did occur, the symptoms were less severe Some people may experience allergic reactions to chamomile, particularly if they experience reactions to the following plants:
- ragweed
- chrysanthemums
- marigolds
- daisies
Chamomile may interact with certain drugs, including the blood thinner warfarin, and the antirejection drug cyclosporine.
Anyone taking any type of medication should check with their doctor before consuming chamomile teas or supplements.
2. Valerian
Valerian or Valeriana officinalis is a plant native to Europe and Asia. For many centuries, people have used the root to help treat sleep problems, anxiety, and depression.
Valerian root is available in the following forms:
- tea
- tablet
- tincture
To date, there have only been a few high-quality studies on the effects of valerian. The National Center for Complementary and Integrative Health (NCCIH) states that there is insufficient evidence to determine whether valerian can alleviate anxiety or depression.
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Studies suggest that valerian is generally safe. However, the NCCIH notes that there is no information on the long-term use or safety of valerian in the following groups:
- pregnant women
- nursing mothers
- children under 3 years of age
People should also be aware that valerian may have a sleep-inducing effect. Taking the herb with alcohol or sedatives will add to this effect and could be dangerous.
3. Lavender
Lavender is a flowering plant belonging to the mint family. Many people use lavender to help calm the nerves and alleviate anxiety.
People may use lavender in the following ways:
- making tea from the leaves
- using the oil in aromatherapy
- mixing the essential oil into a base oil for massage
- adding the oil or flowers to baths
Lavender essential oil (LEO) contains chemicals called terpenes. A 2017 review article suggests that two of these terpenes called linalool and linalyl acetate may have a calming effect on chemical receptors in the brain.
The review suggests LEO may be an effective short-term treatment for anxiety disorders. However, studies of the long-term effects of LEO are lacking.
4. Kava kava
Kava kava, or simply kava, is a shrub that is native to the islands of the Pacific Ocean. Its scientific name is Piper methysticum.
In the Pacific Islands, people use kava in a ceremonial beverage intended to relieve stress and alter the mood.
A 2013 placebo-controlled trial investigated the efficacy of kava as a treatment for GAD. The 6-week study involved 75 participants. Each person received one of three treatments: Kava extract at doses of either 120 mg or 240 mg per day, or a placebo.
Participants taking kava showed a significant reduction in anxiety compared with those who received the placebo, suggesting kava may be a moderately effective short-term treatment for GAD.
The study also found kava to be safe
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Overthrowing Anxiety
