New Research - 2 Powerful Supplements to Bust Anxiety in 2025!

Main image courtesy of Flarer SA.

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Although it may manifest in different ways, everyone knows the feeling of anxiety when it hits. For some, that feeling never really seems to go away. Whether you’re triggered by work, personal matters, daily living tasks, or world events, it’s hard to not feel anxious at some point in our lives. And with 19.1% of Americans dealing with some form of anxiety disorder (and many more that aren’t diagnosed) it’s no surprise that people are looking for options when it comes to feeling more like themselves again. 

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Lots of people already know about prescription medications such as Xanax that can be prescribed by a doctor, as well as psychotherapy, which are both excellent ways to help with anxiety—but may not be available to everyone. Some folks aren’t interested in potential side effects from medication, or aren’t ready to start therapy, and that’s okay! There are other options when it comes to helping you decrease your anxiety, and today we’re looking at:

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• Natural supplements that are proven to help with anxiety
• Which one should you take?
• Other options when it comes to reducing anxiety and feeling your best

What is L-theanine (and how does it help with anxiety)?

This natural substance has been tested by scientific studies and can provide users with help from anxiety

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A lot of supplements may claim to help with anxiety, but few have actually been rigorously tested by scientific studies. One that actually has stood up to scientific trials is the amino acid L-theanine. You’ll find it naturally occurring in tea leaves, especially in green tea and loose leaf tea. If you’ve ever heard the old adage that a cup of tea can calm the nerves, it’s likely thanks to this stress-reducing amino acid. Amino acids like L-theanine help our bodies build essential proteins, and while this particular one is not one our bodies absolutely need to function properly, it still provides lots of benefits to us.  

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You’ll find L-theanine in green tea where it’s available in the highest concentration, as well as black tea and matcha. Alternatively, you can choose to use capsules or tablets to reap the benefits of this amino acid.

How does it work?

L-theanine helps to increase the presence of mood-balancing neurotransmitters, which are the cells that help send messages amongst brain cells. So how does this help with anxiety? When we’re in an anxious state, our cortisol levels are high, our body is tense, our heart rate can increase, and our thoughts may start racing. L-theanine works specifically with the neurotransmitters GABA, dopamine, and serotonin, which all have a calming effect on the nervous system. Increasing these “feel good” neurotransmitters tells the body and the mind to calm down, resulting in less feelings of anxiety.

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L-theanine also can help calm racing thoughts and worries about the day ahead before bedtime, which is when a lot of people experience anxiety. Taken before bed it has a soothing effect on the body and mind, allowing you to release anxious thoughts so that the body can relax and fall asleep. This amino acid can also help if you experience waking up at night, and not being able to fall back asleep. 

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A recent double blind trial in 2019 has shown that the group that took the L-theanine supplement for four weeks reported a significant reduction in anxiety. This is great news for those folks who aren’t interested in medication, but don’t want to live with anxiety anymore.  

Dosage, results, and potential side effects

Doctors generally recommend between 200-500mg per day for adults, but you may want to start out your dosing on the lower end, and only increase it if you’re not getting the results you want. Taking it regularly will yield the best results, reducing your feelings of anxiety and helping you enjoy less stress from anxious thoughts. Most people tolerate this supplement very well, but you could have mild side effects including:

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• Headaches
• Nausea 
• Jitters
• Dizziness

What is ashwagandha?

Get to know more about this adaptogenetic plant

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Another powerful way to bust anxiety with a natural supplement is with ashwagandha, which is classified as an adaptogen. These are a specific subset of herbs and fungi with adaptogenetic properties that work with the body’s nervous systems to improve our ability to cope with stress. They are supplements that are designed to be taken consistently, in addition to making other lifestyle changes that may be having an effect on anxiety levels. Native to Asia and Africa, ashwagandha has been used in Indian ayurvedic medicine for centuries thanks to its calming and stress-reducing properties. Typically it is the root that is ground up and used, but you can also use the berries and leaves.

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Ashwagandha is commonly used in tincture form, but you’ll also find it in capsules and tablets. You may also find it as a power, which can be added to drinks, water, or even smoothies.

How does it work?

Adaptogens help our bodies better cope with stress, which is in the realm of the sympathetic nervous system. This is the system responsible for our fight or flight response, which raises cortisol and adrenaline levels as if we’re facing a threat. Chronically raised levels of stress can do damage to the body, and increase the chances of inflammation and other negative results. Not to mention no one wants to live in a constant state of anxiety and raised stress hormones. Ashwagandha appears to help regulate our body’s stress response, and brings us back to a more balanced state. The balance to the sympathetic nervous system is the parasympathetic nervous system, which helps us feel calm, safe, and at rest. When these two systems are more aligned, you’ll find that anxiety decreases, stress is less likely to affect you as much, and you may even find that you’re getting better sleep.

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If you find that your stress levels are high and that you’re dealing with chronically raised cortisol levels, ashwagandha could be the right choice for you. Getting our nervous system back in balance to where it should be is one of the best things we can do for our bodies. You don’t have to accept anxiety and elevated stress levels as “normal,” because they are not. Stress is ever-present in our lives, and the better our bodies are at handling it, the better off we are both physically and mentally. Stress can tax the body, even if you’re not aware of its extent. Increased inflammation due to stress can eventually raise your chances of developing a chronic inflammatory condition like diabetes or heart disease.

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Ashwagandha has also been scientifically tested. In a 2023 study that followed participants who took the herb for 60 days reported feeling less anxious and less stressed compared to the placebo group. 

Dosage, results, and potential side effects

Most people tolerate taking ashwagandha quite well, and experts recommend taking around 300mg once or twice a day. We always recommend speaking to your doctor before adding any supplements to your routine, as well as starting on the lower end of the dosage spectrum. You can always increase it if you feel like you’re not seeing a reduction in stress or anxiety. The goal of taking ashwagandha is to reduce the amount of time your body’s sympathetic nervous system is activated. Calming it down and achieving better balance should come with consistent use of this herb.

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There are only mild side effects, but you could experience:

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• Nausea
• Upset stomach
• Increased/excessive alertness

Which anxiety reducing supplement should you take?

L-theanine vs. ashwagandha, which one is right for you?

These two supplements are fantastic options when it comes to working to reduce your anxiety and stress levels. So how are you supposed to decide which one to take? First, you should discuss your interest in taking these supplements with your healthcare provider. And from there, you can pinpoint exactly what it is that you feel when your anxiety creeps in. Do you have long-term, chronic anxiety and stress and think you would benefit more from balancing out your sympathetic and parasympathetic nervous systems? Then you’ll probably want to try out ashwagandha, since this herb is designed to be taken consistently in order to build up your body’s response to stress. 

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However if you need a quicker solution to an anxiety-inducing situation, or you tend to have stress and anxiety that seems to come out of nowhere, you might want to consider trying L-theanine. This can help you achieve calmness and reduce your anxiety levels in a shorter amount of time. L-theanine is also great if you tend to experience most of your anxiety around bedtime or about being able to fall asleep.

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However keep in mind everyone responds to these supplements differently, so if you find that one isn’t working particularly well, consider trying the other one. Only increase your doses to the recommended amount, and if you’re still not getting results, you may want to contact your doctor.

Other anxiety-busting supplements available to try right now

Check out what Dr. Emil offers to help release some of your anxiety!

While ashwagandha and L-theanine are excellent, powerful supplements that can reduce stress and anxiety, they aren’t the only ones available. If you’d like a supplement that not only helps calm the mind, but supports better brain function as well as improved sleep, then you’ll want to consider picking up Dr. Emil’s 5HTP Plus. This supplement is packed with all kinds of ingredients that are designed to help you say goodbye to lots of anxiety, and help boost your mood in the process.

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• SAMe and L-tryptophan can help assist the conversion of 5-HTP and serotonin, which means you’re getting more mood boosting power in these capsules.
• We’ve also included B6 to further ramp up the conversion to serotonin, so you can start feeling your best even sooner.
• These increased levels of serotonin in your body will help reduce your anxiety, stress, encourage a more upbeat mood, and can help you relax at night so you can get more restful sleep.

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Do you get most of your anxiety before bed, preventing you from enjoying a healthy sleep schedule? If so, you’ll definitely want to try out Dr. Emil’s EZ Doze, which also includes L-theanine! You already know how helpful L-theanine is to promoting a relaxed, less anxious state of mind that’s so important before bed. And in this supplement you’ll find it works in tandem with an assortment of calming, relaxing additions—which is exactly why we’ve also included a variety of other ingredients to help you get back on track with a better night’s sleep!

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• GABA and St. John’s Wort to help reduce stress and anxiety
• Valerian and melatonin to help you drift off to sleep fast
• 5-HTP to help promote a calm, relaxed mind
• Vitamin B 12 to help you wake up feeling refreshed

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This non-habit forming sleep aid is a great way to knock out your anxiety before bed, so you fall asleep sooner, and wake up without the grogginess!

You don’t have to live with anxiety

There are a lot of folks who think you need to live with anxiety, but that’s simply not the case. We have a variety of options available to us, including medications, therapy, and supplements that are backed by studies. So no matter what avenue is best for you, just know that there is a brighter future ahead of you, you just need to take the first step!

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