A small clinical trial investigated the efficacy of ashwagandha for stress and anxiety. The 8-week study involved 58 participants with perceived stress. Each participant randomly received one of three treatments: Ashwagandha extract at doses of either milligrams mg per day or mg per day, or a placebo. The participants who took ashwagandha showed less of the stress hormone cortisol than those in the placebo group.
They also experienced improved sleep quality. Participants who took mg of ashwagandha reported significantly reduced stress levels. However, participants who took the lower dose of ashwagandha did not report a reduction in stress. In another study , 60 participants with mild anxiety received mg of ashwagandha or placebo for 60 days.
Those taking the herb showed a significant reduction in some measures of anxiety but not others. 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.
A clinical trial investigated the efficacy and safety of chamomile as a long-term treatment for generalized anxiety disorder GAD. All 93 participants received 1, 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 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:. 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. 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. To date, there have only been a few high quality studies on the effects of valerian. Studies suggest that valerian is generally safe.
However, the NCCIH note that there is no information on the long-term use or safety of valerian in the following groups:. 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. Lavender is a flowering plant belonging to the mint family. Many people use lavender to help calm the nerves and alleviate anxiety.
Lavender essential oil LEO contains chemicals called terpenes. A 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. Galphimia glauca is a plant species native to Mexico. People traditionally used it as a tranquilizer to reduce anxiety.
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This content does not have an English version. This content does not have an Arabic version. See more conditions. Request Appointment. Herbal treatment for anxiety: Is it effective? Products and services. Is there an effective herbal treatment for anxiety?
Answer From Brent A. With Brent A. Thank you for subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Natural medicines in the clinical management of anxiety.
However, the researchers noted the limitations of the study due to the small sample size and recommended that more large-scale research is needed. It has an invigorating scent and can be diluted in a topical salve or inhaled via aromatherapy to produce calming effects on the nervous system. A small study published in found that clary sage essential oil reduced blood pressure and elicited feelings of relaxation in women who underwent a stressful medical examination.
Lemon balm essential oil Melissa officinalis is distilled from steamed leaves and flowers from the herbaceous lemon balm plant, a member of the mint family. Its active ingredients include:. This perennial plant is known for its uplifting lemony scent, comforting aroma, and mood-boosting properties.
Research shows that lemon balm essential oil may also promote heart health. For instance, a recent study found that lemon balm aromatherapy provided short-term stress relief to people with coronary syndrome, which is a reduction of blood flow to the heart. Ylang ylang essential oil is extracted from the yellow leaves of the Canaga tree Cananga odorata , a tropical species that grows in countries surrounding the Indian Ocean.
Like other essential oils that may help alleviate anxiety, ylang ylang contains linalool as an active ingredient.
The slightly sweet aroma and floral notes of ylang ylang make it a favorite for aromatherapy as well as perfumes. A small study found that ylang ylang reduced anxiety and improved self-esteem when inhaled via aromatherapy or used topically. Older research from shows that essential oil aromatherapy including ylang ylang may help to lower blood pressure. Holy basil essential oil , Ocimum tenuiflorum or Ocimum sanctum L.
It also grows throughout Southeast Asia. A recent review of human studies , several of which examined the use of essential oils specifically, shows that holy basil can help regulate mood and improve symptoms associated with stress and anxiety.
Neroli essential oil , also known as orange blossom oil, is made from the flowers of bitter orange trees Citrus aurantium var. The active ingredients found in neroli oil include:. It has a woody, musky aroma and its medicinal use dates back to ancient Greece and Rome.
Valerian root is known for its ability to interact with gamma-aminobutyric acid GABA , which helps to regulate the nervous system to produce an anxiety-reducing effect. For instance, a recent review shows that valerian essential oil may help promote sleep , but notes there are limitations to the current research. It has a smoky, earthy scent reminiscent of citronella or lemongrass and produces a balancing and grounding effect. Its main active constituents include:.
Vetiver oil is also known for its calming properties. Animal research from found that vetiver oil aromatherapy reduced symptoms of anxiety. Another animal study published in found that vetiver oil inhalation promoted sleep.
Frankincense essential oil Boswellia carterii , also known as olibanum, is extracted from the resin of the Boswellia tree, which is native to the arid mountains of Africa, India, and the Middle East. Its earthy scent is both grounding and balancing, making it an ideal essential oil to enhance a meditation practice.
Animal research suggests that Boswellic acids, the active ingredient found in frankincense, can help reduce symptoms of depression and lower levels of oxidative stress , but more research in humans is still needed. Cedarwood essential oil , also known as red cedarwood or cedar oil, is derived from the bark, berries, leaves, and needles of juniper trees Juniperus virginiana , a type of cedar tree. Cedarwood releases a woody scent reminiscent of fresh forest air.
When used for aromatherapy, cedarwood essential oil can have a calming and grounding effect. Animal research suggests that the wood of cedar trees may help reduce symptoms of anxiety and stress due to its cedrol content. Roman chamomile essential oil Chamaemelum nobile or Anthemis nobilis is derived from the flowers of the chamomile plant and was used for medicinal purposes by ancient Egyptians, Greeks, and Romans.
The leaves of chamomile produce a delicate, herbal aroma with notes of apple, making it a favorite among tea drinkers. Chamomile, like lavender, has a significant body of scientific research to support its potential health claims. A review indicates that chamomile has a long history of helping to treat a number of health conditions and ailments.
As a commonly used sleep aid, chamomile is known for its ability to create calm and relaxation. You can also try German chamomile as an alternative, which contains higher levels of the active ingredient chamazulene. In addition, a study found that Roman chamomile essential oil helped reduce anxiety and improve sleep in people admitted to intensive care units ICUs.
In , animal research found that Roman chamomile aromatherapy may help reduce symptoms associated with depression. A lesser-known essential oil, rhododendron Rhododendron anthopogon is made from the leaves, twigs, and flowers of the rhododendron shrub, a species of rhododendron plant that grows in the Himalayas, Tibet, Myanmar, and Pakistan.
It has a woody, herbal aroma that many proponents find calming and grounding, and contains the following active ingredients:. Research from indicates that rhododendron can be used medicinally as an anti-inflammatory and antimicrobial agent.
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