Factor

Active ingredients

Mechanism of action

Clinical results

Daily dosage

Side effects

Sources

Ashwagandha

Withanolides

Lowers cortisol, modulates HPA axis [34].

Reduced anxiety [34].

300–600 mg/day [34].

Mild drowsiness, GI discomfort [34].

Root extract, supplements [34].

CBD (Cannabidiol)

Cannabidiol

Interacts with CB1, CB2 receptors, serotonin modulation [35]

Studies show reduced social anxiety and stress [35]

25–600 mg/day [35]

Dry mouth, drowsiness, possible drug interactions [35]

Hemp-derived oil, capsules [35]

Saffron

Crocin, Safranal

Modulates serotonin, dopamine, and NMDA receptor [36]

Shown to be as effective as fluoxetine in some trials [36]

30 mg/day [36]

GI discomfort, dizziness [36]

Saffron spice, extracts [36]

CBG (Cannabigerol)

Cannabigerol

Endocannabinoid modulation, GABA reuptake inhibition [35]

potential anxiolytic effects [35]

5–50 mg/day [35]

Low blood pressure, dry mouth [35]

Hemp-derived oil, capsules [35]

L-Theanine

L-Theanine

Increases GABA, serotonin, dopamine; promotes alpha brain waves [35]

improved relaxation and reduced stress response [35]

200–400 mg/day [35]

Drowsiness at high doses [35]

Green tea, supplements [35]

Lavender Oil

Linalool, Linalyl acetate

Modulates GABA receptors, reduces sympathetic activity [37]

reduce GAD symptoms [37]

80 mg/day (oral) or aromatherapy [37]

Possible skin irritation (topical), GI discomfort [37]

Essential oil, capsules [37]

Magnesium with B6

Magnesium, Pyridoxine (B6)

Supports neurotransmitter function, reduces NMDA excitability [37]

decrease of 4.1 points in HADS scores (p < 0.002) [37]

200–600 mg Magnesium + 25–50 mg B6/day [37]

GI distress, diarrhea (high doses) [37]

Nuts, seeds, leafy greens, supplements [37]

Rhodiola

Rosavins, Salidroside

Adaptogenmodulates cortisol and serotonin [36]

improve stress resilience, lower anxiety [36]

200–600 mg/day [36]

Insomnia, dizziness (high doses) [36]

Rhodiola rosea root extract, supplements [36]

Lemon Balm

Rosmarinic acid, flavonoids

Inhibits GABA transaminase, enhances GABAergic  [38]

reduce anxiety and improve sleep quality  [38]

300–600 mg/day [38]

Drowsiness, nausea (high doses)  [38]

Lemon balm tea, extracts, supplements  [38]