Calming supplements, herbs and natural approaches: what the research says
Lots of people reach for chamomile tea, magnesium or an herbal capsule when life feels like too much. Some of these may help a little. A few can be risky, especially alongside prescribed medicines. Here is what the research actually shows for 79 options, from supplements and herbs to breathing, sleep and therapy, in plain words, with a link to every source.
Not medical advice. This page is general information from published research. It can’t know your health, your medicines or your situation. Before you start, stop or mix anything, ask a pharmacist or doctor. Never stop a prescribed medicine without talking to whoever prescribed it.
Last checked: October 2026
In short:
The things with the best evidence for stress and worry are free: sleep, movement, slow breathing, less caffeine and alcohol, and talking to someone.
A few supplements have some research behind them, but the effects are usually small and the studies small.
“Natural” doesn’t mean safe. Kava, ashwagandha, skullcap and black cohosh have liver warnings, and St John’s wort, 5-HTP and kanna clash with antidepressants.
Use the drop-downs to see every option for a condition (like sleep or panic) or a neurotype (like ADHD or autistic).
Tell your pharmacist or doctor everything you take. If anxiety or low mood is stopping your daily life, get help: see when to get help.
Start here: before any supplement
A supplement can’t fix what is causing the stress: too much on your plate, a hard relationship, money, grief, or poor sleep. At best, some may take the edge off for a while. The things with the strongest evidence cost nothing. Try these first, in any order:
Sleep. Steady wake-up times and a wind-down hour do more than most pills. For long-term insomnia, CBT for insomnia is the recommended first treatment. A regular schedule
Movement. Hundreds of trials show regular activity eases anxiety and low mood. A brisk walk counts. Movement
Daylight and green space. Get outside in daylight, especially in the morning and in winter. Daylight · Time in nature
Food and drink. Eat regularly, cut down on caffeine, and go easy on alcohol, which makes anxiety worse afterwards. Steady meals · Less caffeine · Less alcohol
People. A friend, a helpline or a counsellor. Being heard is calming in itself. People
If you still want to try a supplement: check the safety notes, ask a pharmacist, change one thing at a time, and jot down how you feel over a few weeks so you can tell whether it helps.
None of this is meant to worry you. These are the plain facts worth knowing before you buy anything.
“Natural” doesn’t mean safe. Plants contain active chemicals. That is why some can help, and why some can harm.
Supplements aren’t checked like medicines before they are sold. In the US, the FDA does not approve supplements before they reach shops; makers are responsible for safety. In the UK, herbal medicines with a THR mark are registered for quality and safety, based on traditional use rather than trials.
Quality varies. Products can contain more, less or something other than the label says. Look for an independent testing mark such as USP Verified or NSF. These check what is in the bottle, not whether it works.
Medicines: the biggest risks are with antidepressants (serotonin syndrome with St John’s wort, 5-HTP, L-tryptophan or kanna), blood thinners (bleeding with ginkgo, high-dose fish oil; changes with St John’s wort and CBD), thyroid medicine (ashwagandha; calcium and iron block absorption), birth control pills (St John’s wort) and anything sedating.
Never mix sedating herbs (such as valerian, kava, passionflower or hops) with alcohol, sleeping pills, opioid painkillers or benzodiazepines. Together they can slow breathing and make you dangerously drowsy.
Liver or kidney problems: ask first. Kava, ashwagandha, skullcap, black cohosh, CBD and high-absorption curcumin have liver warnings, and the kidneys clear minerals such as magnesium.
Pregnancy and breastfeeding: ask first. Most herbs have not been well tested in pregnancy.
Children and teens: talk to their doctor before giving any calming or sleep supplement, including melatonin. Keep iron tablets locked away: iron overdose is a leading cause of fatal poisoning in young children.
Before surgery: tell the team everything you take. Some herbs, such as passionflower and ginkgo, matter for anaesthesia and bleeding.
Don’t stop a prescribed medicine to switch to a herb without talking to the person who prescribed it. Some medicines need to be reduced slowly.
Driving: if something makes you sleepy, don’t drive or use machines until you know how it affects you.
Pharmacists are free to talk to, and checking interactions is part of their job. Bring the bottle or a photo of the label.
“I take [your medicines]. I’m thinking of trying [the supplement]. Is it safe with what I take?”
“Is this product tested by anyone independent, and is the amount on the label sensible?”
“Does it make you sleepy, or affect the liver, kidneys or thyroid?”
“I’m pregnant / breastfeeding / buying this for my child. Is it okay?”
Browse every option, by condition or neurotype
Pick a condition to see every option for it: supplements, herbs, foods, everyday practices, devices and professional therapies. Add a neurotype to see only the options with notes for it. The evidence labels mean:
Good evidence many good studies agree.
Some evidence several decent studies, with limits.
Mixed evidence studies disagree, or it depends how it’s used.
Early evidence a few small studies: a maybe.
Weak evidence little or poor-quality research.
No good evidence tested, and no benefit found.
Showing all 79 options
Worry that gets in the way of daily life is worth raising with a doctor. Talking therapy (CBT) has the best evidence: see the CBT card.
Often the stress itself needs changing: workload, money, relationships. These options can make it easier to carry while you do.
For long-term insomnia, CBT for insomnia is the recommended first treatment, ahead of sleeping pills and supplements.
If you have felt low or numb most days for two weeks or more, please talk to a doctor: see when to get help.
Trouble focusing has many causes, including sleep, stress, low iron and ADHD. A doctor can help work out which.
Sensory overload is common in autistic people, people with ADHD and highly sensitive people. Changing the surroundings usually comes first.
Grief isn’t an illness to fix. If it feels stuck or overwhelming, your doctor can point you to bereavement support (NHS: bereavement (opens a new tab)).
Nothing matches all of those. Try “Any evidence” or “All types”, or .
The common ones, honestly
Each card says what it is, what people use it for, what the research shows, and who should be careful. Open “Safety, medicines and who should avoid it” on any card for the details.
Chamomile
HerbEarly evidence
A gentle tea with a small amount of research for worry; nothing clear for sleep.
What it is
A daisy-like flower, usually drunk as a tea.
Used for
Worry, feeling on edge, and winding down at night.
What research shows
A few small studies hint it may ease long-running worry (generalized anxiety). For sleep, no clear benefit has been found.
Watch out
Allergy if you react to ragweed; may interact with warfarin.
Listed under: Anxiety and worry · Stress · Sleep · Restlessness and racing thoughts
Likely safe in tea amounts. Allergic reactions can happen, especially in people allergic to ragweed or related plants.
Pregnancy and breastfeeding
Not well studied in pregnancy or breastfeeding. Ask a doctor, midwife or pharmacist first.
Medicines
May interact with warfarin (a blood thinner) and other medicines processed by the liver. Early studies suggest it might make birth control pills work less well.
Liver and kidneys
No specific liver or kidney warning in the sources we checked. If you have liver or kidney disease, ask first.
Children and teens
Not well studied in children. Ask their doctor before giving it.
In the largest trial, people with generalized anxiety took chamomile for 12 weeks. Those who improved were then given chamomile or a dummy pill for six months. Symptoms stayed lower on chamomile, but the difference in relapses was not statistically clear (Mao and colleagues, 2016 (opens a new tab)).
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add chamomile, and is this product a good one?”
How different neurotypes may respond
Anxiety or OCD: A warm, caffeine-free tea is a gentle routine many people find settling. The routine may matter as much as the herb.
Lavender capsules (Silexan) and smelling it
HerbSome evidence
Lavender oil capsules have the better research for anxiety; smelling lavender is pleasant but unproven.
What it is
A purple-flowered herb. There are two very different ways to use it: lavender oil capsules made to be swallowed (most research used one product, Silexan), and smelling the oil (aromatherapy).
Used for
Anxiety, stress and sleep.
What research shows
Five trials of the capsules (1,213 adults, 10 weeks) found less anxiety than a dummy pill. All five were paid for by the maker, and results can’t be assumed for other lavender products. For smelling lavender, it is unclear whether it helps.
Watch out
Only swallow products made to be swallowed. Burping and stomach upset can happen.
Listed under: Anxiety and worry · Stress · Sleep · Restlessness and racing thoughts
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add lavender, and is this product a good one?”
How different neurotypes may respond
Anxiety or OCD: The capsule trials included people with generalized anxiety and with “subthreshold” anxiety (worry that doesn’t meet a diagnosis). They did not test it alongside antidepressants, so ask your prescriber before mixing.
Sensory sensitivity: Smell is personal. If strong scents bother you, the capsules (or nothing) may suit you better than oils in the room.
L-theanine
SupplementEarly evidence
An amino acid from tea that may take the edge off stress, in small trials.
What it is
An amino acid found in tea leaves.
Used for
Feeling wired or stressed.
What research shows
Nine small trials suggest it may take the edge off stress and anxiety in people under pressure. The reviewers said bigger, longer studies are needed. (The amounts used in studies are not a recommendation: ask a pharmacist before trying it.)
Watch out
Little safety research yet.
Listed under: Stress · Anxiety and worry · Restlessness and racing thoughts · Focus and attention
Not well studied in pregnancy or breastfeeding. Ask a doctor, midwife or pharmacist first.
Medicines
Interactions are not well studied. Ask a pharmacist first if you take anything else, especially antidepressants (such as SSRIs), blood thinners, thyroid medicine or anything that makes you sleepy.
Liver and kidneys
No specific liver or kidney warning in the sources we checked. If you have liver or kidney disease, ask first.
Children and teens
Not well studied in children. Ask their doctor before giving it.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add L-theanine, and is this product a good one?”
How different neurotypes may respond
ADHD: Some people use it to take the edge off coffee. It has not been shown to help ADHD itself; if you take a stimulant medicine, ask your prescriber before adding anything.
Magnesium
Food or nutrientWeak evidence
Popular for stress and sleep, but the research is weak and low quality.
What it is
A mineral found in nuts, seeds, beans, whole grains and leafy greens. Supplements come in different forms.
Used for
Stress, anxiety, sleep and muscle cramps.
What research shows
Of eight studies on anxiety, four found a benefit. The reviewers called the evidence poor quality, though it may help people who are prone to anxiety. For sleep in older adults, three small trials found people fell asleep about 17 minutes sooner, but the evidence was low to very low quality.
Watch out
Over 350 mg a day from supplements can cause diarrhea. Ask first if you have kidney problems.
Listed under: Stress · Anxiety and worry · Sleep · Tension and pain-related stress · PMS and menstrual-cycle mood
Too much from supplements causes diarrhea, nausea and cramps. The adult upper limit from supplements and medicines is 350 mg a day (food doesn’t count). Very large amounts can cause heart problems.
Pregnancy and breastfeeding
Food sources are fine. Ask before taking a supplement in pregnancy.
Medicines
Antacids and laxatives often contain magnesium already. Magnesium can also affect how some antibiotics and bone medicines are absorbed: ask a pharmacist about timing.
Liver and kidneys
Ask first if you have kidney problems: healthy kidneys are what clear the extra.
Children and teens
Not well studied in children. Ask their doctor before giving it.
Liver injury has been reported, usually 2 to 12 weeks after starting. Most people recovered, but rare cases of liver failure have been described. It may also change thyroid hormone levels.
Pregnancy and breastfeeding
Avoid in pregnancy and breastfeeding.
Medicines
Ask first if you take thyroid medicine, or medicines for diabetes, blood pressure, sleep or anxiety (sedatives), or to calm the immune system.
Liver and kidneys
Avoid it if you have liver problems. Stop and get checked if you notice yellow skin or eyes, dark urine or itching.
Children and teens
Not well studied in children. Ask their doctor before giving it.
Denmark banned ashwagandha in food supplements in 2023, after a risk assessment said no safe dose could be set, and other European countries have looked at the same concerns. Supplement makers and some researchers dispute the Danish assessment (NutraIngredients news report, 2023 (opens a new tab)).
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add ashwagandha, and is this product a good one?”
How different neurotypes may respond
Chronic illness or low energy: Ask first if you have a thyroid condition or an autoimmune condition, or take medicine that calms the immune system.
Valerian
HerbMixed evidence
Studies on sleep disagree, and a sleep guideline advised against it for long-term insomnia.
What it is
A plant root, taken as a capsule or tea.
Used for
Sleep, and sometimes anxiety.
What research shows
Studies on sleep disagree, and a 2017 sleep-medicine guideline advised against it for long-term insomnia. Nothing conclusive for anxiety.
Watch out
Don’t mix with alcohol or sleeping pills.
Listed under: Sleep · Anxiety and worry · Restlessness and racing thoughts
May be safe as a tea for up to 7 nights, or as a daily extract for up to 8 weeks.
Pregnancy and breastfeeding
Not well studied in pregnancy or breastfeeding. Ask a doctor, midwife or pharmacist first.
Medicines
It might interact with some anesthesia drugs, so stop it before surgery unless your care team says otherwise. It may add to the effect of anything else that makes you sleepy: alcohol, sleeping pills, benzodiazepines, opioid painkillers and some antihistamines.
Liver and kidneys
No specific liver or kidney warning in the sources we checked. If you have liver or kidney disease, ask first.
Children and teens
Not well studied in children. Ask their doctor before giving it.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add passionflower, and is this product a good one?”
Lemon balm
HerbEarly evidence
Pooled trials found lower anxiety scores, but the trials differed a lot.
What it is
A lemon-scented herb in the mint family, used as a tea or extract.
Used for
Anxiety, low mood and sleep.
What research shows
Pooled trials found lower anxiety and low-mood scores than a dummy pill, especially in the short term. The trials differed a lot, so the reviewers urged caution.
Watch out
No serious side effects in trials. Ask first if pregnant or on medicines.
No serious side effects were reported in the trials.
Pregnancy and breastfeeding
Not well studied in pregnancy or breastfeeding. Ask a doctor, midwife or pharmacist first.
Medicines
Interactions are not well studied. Ask a pharmacist first if you take anything else, especially antidepressants (such as SSRIs), blood thinners, thyroid medicine or anything that makes you sleepy.
Liver and kidneys
No specific liver or kidney warning in the sources we checked. If you have liver or kidney disease, ask first.
Children and teens
Not well studied in children. Ask their doctor before giving it.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add lemon balm, and is this product a good one?”
Kava
HerbMixed evidenceLiver warning
A small effect on anxiety in older trials, with rare but serious liver damage.
What it is
A plant from the Pacific islands, taken as a drink or supplement.
Used for
Anxiety.
What research shows
An older review of 12 trials found it eased anxiety a little more than a dummy pill, but the effect was small and not solid.
Watch out
Rare but serious liver damage. Never with alcohol or sedatives.
Rare but serious liver injury, including deaths, from supplements and from drinks. Heavy long-term use can cause dry, scaly, yellowish skin.
Pregnancy and breastfeeding
Avoid in pregnancy and breastfeeding.
Medicines
Never with alcohol, sleeping pills or anxiety medicines such as benzodiazepines. It may add to the effect of anything else that makes you sleepy: alcohol, sleeping pills, benzodiazepines, opioid painkillers and some antihistamines.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add kava, and is this product a good one?”
How different neurotypes may respond
Chronic illness or low energy: Best avoided if you have any liver condition or take several medicines.
St John’s wort
HerbMixed evidenceMany interactions
Not consistently helpful for low mood, and it interferes with many medicines.
What it is
A yellow-flowered plant.
Used for
Low mood more than anxiety.
What research shows
Not consistently effective for depression, and not approved as a medicine for it in the US.
Watch out
Never take it with an antidepressant (such as an SSRI) unless your prescriber says so: the mix can cause serotonin syndrome, which can be life-threatening. It also stops birth control pills working well and clashes with many other medicines.
Stomach upset, dizziness, confusion, tiredness, and burning more easily in the sun. Rarely, it can trigger psychosis in people with bipolar disorder.
Pregnancy and breastfeeding
Not well studied in pregnancy or breastfeeding. Ask a doctor, midwife or pharmacist first.
Medicines
It changes how the body handles many medicines: antidepressants such as SSRIs (the mix can cause serotonin syndrome, with shaking, confusion and stiffness, and it can be life-threatening), birth control pills (they can stop working), blood thinners such as warfarin, HIV medicines, transplant medicines such as cyclosporine, digoxin, and benzodiazepines.
Liver and kidneys
No specific liver or kidney warning in the sources we checked. If you have liver or kidney disease, ask first.
Children and teens
Not well studied in children. Ask their doctor before giving it.
Uncommon: drowsiness, headache, dizziness, nausea. Long-term safety is less studied. In the US, the amount in a product can differ a lot from the label.
Pregnancy and breastfeeding
Not well studied in pregnancy or breastfeeding. Ask a doctor, midwife or pharmacist first.
Medicines
Ask first if you take a blood thinner or epilepsy medicine, or anything else that makes you sleepy.
Liver and kidneys
Ask first if you have liver or kidney problems or an autoimmune condition.
Children and teens
Talk to a doctor first; good sleep habits come first. In the UK it is a prescription medicine.
Don’t drive soon after taking it. The rules differ by country: in the UK it is a prescription medicine, mainly for adults 55 and over; in the US it is sold as a supplement. UK guidance: NHS: who can take melatonin (opens a new tab).
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add melatonin, and is this product a good one?”
How different neurotypes may respond
ADHD: Limited evidence suggests it may help sleep problems in children with ADHD; long-term safety is uncertain (NCCIH: ADHD and complementary approaches (opens a new tab)). Stimulant medicines can also affect sleep, so ask the prescriber about timing before adding melatonin.
Autistic: In one trial of 125 autistic children (and children with a rare genetic condition), a prescription prolonged-release melatonin helped them fall asleep sooner and sleep longer than a dummy pill (Gringras and colleagues, 2017 (opens a new tab)). Ask the child’s doctor; don’t swap in shop-bought products.
CBD (cannabidiol)
SupplementWeak evidence
Little good research for everyday stress or anxiety, and it can harm the liver.
What it is
A compound from the cannabis plant that doesn’t make you high.
Used for
Stress, anxiety, sleep and pain.
What research shows
Only one CBD medicine is approved in the US: a purified prescription form for seizures linked to three rare conditions (Lennox-Gastaut syndrome, Dravet syndrome and tuberous sclerosis complex). For everyday stress or anxiety, there is little good research so far.
Watch out
Can harm the liver and change how other medicines work, including antidepressants and blood thinners: ask your pharmacist first if you take any medicine.
Listed under: Stress · Anxiety and worry · Sleep · Tension and pain-related stress
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add CBD, and is this product a good one?”
How different neurotypes may respond
Chronic illness or low energy: If you take several medicines, CBD is one to check carefully: it changes how many of them work.
Omega-3 (fish oil)
Food or nutrientEarly evidence
Linked with a little less anxiety in some groups; too early to call it a first choice.
What it is
Fats found in oily fish, and in some seeds and nuts.
Used for
Low mood and anxiety.
What research shows
Across 19 trials, omega-3 was linked with less anxiety, more clearly in people with a medical or mental health condition. The authors said it is too early to call it a first choice.
Watch out
High doses with a blood thinner may cause bleeding.
Listed under: Low mood · Anxiety and worry · Focus and attention
Dyslexic or dyspraxic: In the Oxford-Durham trial of 117 children with dyspraxia (developmental coordination disorder), fatty-acid capsules did not help movement skills, but reading, spelling and behaviour improved over 3 months compared with a dummy capsule (Richardson and Montgomery, 2005 (opens a new tab)). One trial, so a maybe.
Saffron
HerbEarly evidence
Promising trials for low mood, with signs the real effect may be smaller.
What it is
A spice from the crocus flower, used here as a supplement rather than in cooking.
Used for
Low mood and anxiety, and sometimes PMS.
What research shows
Across 23 trials, saffron eased low mood and anxiety more than a dummy pill. But there were signs that unhelpful results may be missing, and most trials came from one region, so the real effect may be smaller.
Watch out
Little long-term safety research.
Listed under: Low mood · Anxiety and worry · PMS and menstrual-cycle mood
Avoid supplements in pregnancy unless your doctor agrees (cooking amounts are different).
Medicines
Interactions are not well studied. Ask a pharmacist first if you take anything else, especially antidepressants (such as SSRIs), blood thinners, thyroid medicine or anything that makes you sleepy.
Liver and kidneys
No specific liver or kidney warning in the sources we checked. If you have liver or kidney disease, ask first.
Children and teens
Not well studied in children. Ask their doctor before giving it.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add saffron, and is this product a good one?”
How different neurotypes may respond
ADHD: In one six-week pilot trial of 54 children, saffron and methylphenidate (an ADHD medicine) did about equally well, but there was no dummy-pill group (Baziar and colleagues, 2019 (opens a new tab)). Never swap prescribed ADHD medicine for saffron.
Rhodiola
HerbWeak evidence
Not enough reliable evidence to show it helps tiredness or stress.
What it is
A plant from cold mountain regions.
Used for
Tiredness, stress and mood.
What research shows
Not enough reliable evidence to show it helps anything; most studies are low to moderate quality.
Watch out
Possibly safe for up to 12 weeks; an interaction with losartan has been reported.
Listed under: Burnout and fatigue · Stress · Low mood
Dizziness, headache, trouble sleeping, dry mouth. May be safe for up to 12 weeks.
Pregnancy and breastfeeding
Avoid in pregnancy and breastfeeding.
Medicines
An interaction with losartan (a blood pressure medicine) has been reported. Interactions are not well studied. Ask a pharmacist first if you take anything else, especially antidepressants (such as SSRIs), blood thinners, thyroid medicine or anything that makes you sleepy.
Liver and kidneys
No specific liver or kidney warning in the sources we checked. If you have liver or kidney disease, ask first.
Children and teens
Not well studied in children. Ask their doctor before giving it.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add rhodiola, and is this product a good one?”
Lesser-known options
You may see these called “powerful” online. The honest picture is that most have only a few studies, sometimes just one small one. They are interesting maybes, not proven treatments, and none of them replaces treatment a doctor has prescribed. A few have real safety warnings.
Curcumin (from turmeric)
HerbEarly evidence
Six short trials found a small lift in low mood; nobody knows if it lasts.
What it is
The yellow compound in turmeric, the spice.
Used for
Low mood.
What research shows
Six short trials (4 to 8 weeks) found a small improvement in low mood compared with a dummy pill. Nobody knows yet whether it lasts.
Supplements made to be “highly absorbable”, often with black pepper extract (piperine), may harm the liver. Products vary in how much curcumin they contain.
Pregnancy and breastfeeding
Not well studied in pregnancy or breastfeeding. Ask a doctor, midwife or pharmacist first.
Medicines
Interactions are not well studied. Ask a pharmacist first if you take anything else, especially antidepressants (such as SSRIs), blood thinners, thyroid medicine or anything that makes you sleepy.
Liver and kidneys
Avoid supplements if you have liver problems.
Children and teens
Not well studied in children. Ask their doctor before giving it.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add curcumin, and is this product a good one?”
Inositol
SupplementEarly evidence
One small 1990s study for panic; a later review found no clear benefit for anxiety.
What it is
A sugar-like substance the body makes; also in fruit, beans and grains.
Used for
Panic attacks.
What research shows
One small 1995 study of 21 people found 12 grams a day (a large amount) cut panic attacks more than a dummy powder. A later review of small trials found no clear benefit for anxiety overall.
Stomach upset was a little more common than on the dummy pill.
Pregnancy and breastfeeding
Not well studied in pregnancy or breastfeeding. Ask a doctor, midwife or pharmacist first.
Medicines
Interactions are not well studied. Ask a pharmacist first if you take anything else, especially antidepressants (such as SSRIs), blood thinners, thyroid medicine or anything that makes you sleepy.
Liver and kidneys
No specific liver or kidney warning in the sources we checked. If you have liver or kidney disease, ask first.
Children and teens
Not well studied in children. Ask their doctor before giving it.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add inositol, and is this product a good one?”
Glycine
SupplementEarly evidence
One small study of poor sleepers found better-feeling sleep.
What it is
An amino acid.
Used for
Sleep.
What research shows
In a small study of poor sleepers, 3 grams before bed helped people feel they slept better and fell asleep sooner, and they were less sleepy the next day.
Not well studied in pregnancy or breastfeeding. Ask a doctor, midwife or pharmacist first.
Medicines
Interactions are not well studied. Ask a pharmacist first if you take anything else, especially antidepressants (such as SSRIs), blood thinners, thyroid medicine or anything that makes you sleepy.
Liver and kidneys
No specific liver or kidney warning in the sources we checked. If you have liver or kidney disease, ask first.
Children and teens
Not well studied in children. Ask their doctor before giving it.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add glycine, and is this product a good one?”
Tart cherry juice
Food or nutrientEarly evidence
One pilot study of 15 older adults found a modest drop in time awake.
What it is
Juice from sour (Montmorency) cherries.
Used for
Sleep.
What research shows
A pilot study of 15 older adults with insomnia, linked to a cherry industry group, found a modest drop in time awake at night.
It is juice: think about the sugar if you have diabetes.
Pregnancy and breastfeeding
As a food, fine.
Medicines
Ask if you have diabetes and take medicine for it.
Liver and kidneys
No specific liver or kidney warning in the sources we checked. If you have liver or kidney disease, ask first.
Children and teens
As a food, fine in normal amounts.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add tart cherry juice, and is this product a good one?”
Kiwi fruit before bed
Food or nutrientEarly evidence
One small study without a comparison group found better sleep after four weeks.
What it is
The fruit.
Used for
Falling asleep and staying asleep.
What research shows
In a Taiwanese study, 24 adults with sleep problems ate two kiwis an hour before bed for four weeks. They fell asleep faster and slept longer. There was no comparison group, so it can’t show the kiwis caused it.
No specific liver or kidney warning in the sources we checked. If you have liver or kidney disease, ask first.
Children and teens
As a food, fine.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add kiwi fruit before bed, and is this product a good one?”
Holy basil (tulsi)
HerbEarly evidence
Mostly small studies report less stress, with few side effects.
What it is
A herb from Ayurvedic medicine, often taken as a tea.
Used for
Stress.
What research shows
A review of 24 mostly small studies reported good results for stress, blood sugar and blood pressure, with no significant side effects. The reviewers asked for more research on dose and form.
Watch out
May lower blood sugar: ask first if you take diabetes medicine.
No significant side effects reported in the studies.
Pregnancy and breastfeeding
Avoid in pregnancy.
Medicines
It may lower blood sugar, so ask first if you take diabetes medicine.
Liver and kidneys
No specific liver or kidney warning in the sources we checked. If you have liver or kidney disease, ask first.
Children and teens
Not well studied in children. Ask their doctor before giving it.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add holy basil, and is this product a good one?”
Zinc
Food or nutrientEarly evidence
A few small trials found lower depression scores; reviews disagree.
What it is
A mineral found in meat, shellfish, beans and nuts.
Used for
Low mood, sometimes alongside prescribed treatment.
What research shows
A few small trials found zinc lowered depression scores, but a 2022 review found this only when zinc was taken on its own, not added to antidepressants. Earlier reviews disagreed. Never use it in place of prescribed treatment.
Watch out
No more than 40 mg a day for adults. Never instead of prescribed treatment.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add zinc, and is this product a good one?”
Probiotics (“psychobiotics”)
SupplementMixed evidence
Small effects in people with a diagnosed condition; the best strains are unknown.
What it is
Live “friendly” bacteria in capsules, yogurt or fermented foods.
Used for
Low mood and anxiety, through the gut.
What research shows
Across 34 trials, prebiotics (fibre supplements) did no better than a dummy pill. Probiotics showed small effects, mostly in people with a diagnosed condition. The best strains and doses are unknown.
Watch out
Ask first if you are seriously unwell or your immune system is weak.
Not covered by the review. Mild bloating is common at first.
Pregnancy and breastfeeding
Not well studied in pregnancy or breastfeeding. Ask a doctor, midwife or pharmacist first.
Medicines
Interactions are not well studied. Ask a pharmacist first if you take anything else, especially antidepressants (such as SSRIs), blood thinners, thyroid medicine or anything that makes you sleepy.
Liver and kidneys
No specific liver or kidney warning in the sources we checked. If you have liver or kidney disease, ask first.
Children and teens
Ask their doctor first, especially for babies born early or very unwell children.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add probiotics, and is this product a good one?”
N-acetylcysteine (NAC)
SupplementEarly evidence
Five trials found a small lift in low mood, mostly in people with other conditions too.
What it is
A form of the amino acid cysteine, also used as a medicine in hospitals.
Used for
Low mood.
What research shows
Five trials (574 people, mostly with other conditions too) found it eased low mood a little more than a dummy pill.
Watch out
Minor side effects in trials. Ask first if you take other medicines.
Not well studied in pregnancy or breastfeeding. Ask a doctor, midwife or pharmacist first.
Medicines
Interactions are not well studied. Ask a pharmacist first if you take anything else, especially antidepressants (such as SSRIs), blood thinners, thyroid medicine or anything that makes you sleepy.
Liver and kidneys
No specific liver or kidney warning in the sources we checked. If you have liver or kidney disease, ask first.
Children and teens
Not well studied in children. Ask their doctor before giving it.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add N-acetylcysteine, and is this product a good one?”
Vitamin D
Food or nutrientNo good evidence
A huge trial found it did not prevent depression in people who weren’t low.
What it is
A vitamin the skin makes in sunlight; also in oily fish and supplements.
Used for
Low mood, especially in winter.
What research shows
In a very large trial of 18,353 adults aged 50 and over, five years of vitamin D did not prevent depression or lift mood. Most of them were not low in vitamin D to begin with.
Watch out
If a blood test shows you are low, that is a question for your doctor.
Not the issue here, but very high doses over time can be harmful.
Pregnancy and breastfeeding
Ask your midwife what is advised where you live.
Medicines
Interactions are not well studied. Ask a pharmacist first if you take anything else, especially antidepressants (such as SSRIs), blood thinners, thyroid medicine or anything that makes you sleepy.
Liver and kidneys
Ask first if you have kidney disease.
Children and teens
Follow your local guidance for children.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add vitamin D, and is this product a good one?”
How different neurotypes may respond
Chronic illness or low energy: If you are tired all the time, ask about a blood test rather than guessing: low vitamin D, iron or B12 are worth checking.
5-HTP (5-hydroxytryptophan)
SupplementWeak evidenceSerotonin warning
Old, poor-quality studies; real safety questions with antidepressants.
What it is
A building block the body turns into serotonin.
Used for
Low mood, anxiety and sleep.
What research shows
A Cochrane review found many studies but few were good enough to rely on. It may beat a dummy pill for depression, but the reviewers said it has limited use because proven, safer treatments exist.
Watch out
Serotonin warning: do not combine it with antidepressants such as SSRIs, SNRIs, MAOIs or tricyclics, or with St John’s wort, unless your prescriber says so. Together they can cause serotonin syndrome (shaking, sweating, confusion, a racing heart), which can be dangerous.
Listed under: Low mood · Anxiety and worry · Sleep
Nausea, stomach upset and drowsiness. Some people taking 5-HTP developed a serious condition called eosinophilia-myalgia syndrome (EMS); it is not known whether 5-HTP or a contaminant caused it.
Pregnancy and breastfeeding
Avoid in pregnancy and breastfeeding.
Medicines
Serotonin warning: do not combine it with antidepressants such as SSRIs, SNRIs, MAOIs or tricyclics, or with St John’s wort, unless your prescriber says so. Together they can cause serotonin syndrome (shaking, sweating, confusion, a racing heart), which can be dangerous. It also interacts with carbidopa (a Parkinson’s medicine).
Liver and kidneys
No specific liver or kidney warning in the sources we checked. If you have liver or kidney disease, ask first.
Children and teens
Not for children.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add 5-HTP, and is this product a good one?”
How different neurotypes may respond
Anxiety or OCD: If you take an SSRI or another antidepressant, avoid 5-HTP unless your prescriber agrees.
L-tryptophan
SupplementWeak evidenceSerotonin warning
An amino acid with weak evidence and a history of a serious contamination outbreak.
What it is
An amino acid found in protein foods. The body uses it to make serotonin and melatonin.
Used for
Sleep and low mood.
What research shows
The same Cochrane review as 5-HTP: few reliable studies, and limited usefulness because better-proven treatments exist. Eating normal protein foods is not a concern.
Watch out
Serotonin warning: do not combine it with antidepressants such as SSRIs, SNRIs, MAOIs or tricyclics, or with St John’s wort, unless your prescriber says so. Together they can cause serotonin syndrome (shaking, sweating, confusion, a racing heart), which can be dangerous.
In 1989, contaminated tryptophan supplements from one manufacturer caused an outbreak of eosinophilia-myalgia syndrome (EMS) that affected over 1,500 people and caused deaths. Supplements were later allowed back on sale. There is little reliable safety information beyond 3 weeks of use.
Pregnancy and breastfeeding
Avoid supplements in pregnancy and breastfeeding.
Medicines
Serotonin warning: do not combine it with antidepressants such as SSRIs, SNRIs, MAOIs or tricyclics, or with St John’s wort, unless your prescriber says so. Together they can cause serotonin syndrome (shaking, sweating, confusion, a racing heart), which can be dangerous.
Liver and kidneys
No specific liver or kidney warning in the sources we checked. If you have liver or kidney disease, ask first.
Children and teens
Not for children.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add L-tryptophan, and is this product a good one?”
How different neurotypes may respond
Anxiety or OCD: If you take an SSRI or another antidepressant, avoid it unless your prescriber agrees.
SAMe (S-adenosyl-L-methionine)
SupplementMixed evidenceBipolar caution
Many short, small trials for depression; not conclusive. Can worsen mania.
What it is
A substance the body makes, sold as a supplement.
Used for
Low mood.
What research shows
At least 40 studies have tested it for depression and many showed benefits, but most were short, small and not of the highest quality. NCCIH calls the evidence not conclusive.
Watch out
If you have bipolar disorder, don’t take it except under a doctor’s supervision: it may make mania worse.
Usually mild stomach upset. Long-term safety is not well known.
Pregnancy and breastfeeding
Too little is known about safety in pregnancy.
Medicines
Ask your prescriber before combining it with antidepressants. Interactions are not well studied. Ask a pharmacist first if you take anything else, especially antidepressants (such as SSRIs), blood thinners, thyroid medicine or anything that makes you sleepy.
Liver and kidneys
No specific liver or kidney warning in the sources we checked. If you have liver or kidney disease, ask first.
Children and teens
Not well studied in children. Ask their doctor before giving it.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add SAMe, and is this product a good one?”
How different neurotypes may respond
Anxiety or OCD: Ask your prescriber before combining it with an antidepressant.
B vitamins (B-complex, B12, folate)
Food or nutrientSome evidence
A small benefit for stress in pooled trials, but not for depression or anxiety.
What it is
A group of vitamins (including B6, B12 and folate) found in meat, eggs, dairy, beans and leafy greens.
Used for
Stress, tiredness and mood.
What research shows
Across 16 trials of B-complex supplements taken for at least four weeks, people reported a little less stress. There was no clear effect on depression or anxiety. The benefit may be bigger in people who eat poorly or already have low mood.
Watch out
Stick to normal amounts unless a doctor advises more.
Listed under: Stress · Burnout and fatigue · Low mood
Folic acid is often advised around early pregnancy; ask your midwife about anything more.
Medicines
Interactions are not well studied. Ask a pharmacist first if you take anything else, especially antidepressants (such as SSRIs), blood thinners, thyroid medicine or anything that makes you sleepy.
Liver and kidneys
No specific liver or kidney warning in the sources we checked. If you have liver or kidney disease, ask first.
Children and teens
Use a children’s product only.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add B vitamins, and is this product a good one?”
How different neurotypes may respond
Chronic illness or low energy: Long-lasting tiredness has many causes. Low B12 or folate can be found with a blood test, which is better than guessing.
Iron (only if you are low)
Food or nutrientSome evidenceKeep away from children
Helps restless legs a little, even with normal iron; otherwise only useful if a blood test shows you are low.
What it is
A mineral in red meat, beans, lentils and fortified cereals.
Used for
Restless legs at night, tiredness, and focus.
What research shows
A Cochrane review of 10 trials found iron eased restless legs syndrome a little more than a dummy pill, sometimes even when blood iron was normal. For tiredness or focus, iron helps people who are actually low.
Watch out
Iron overdose is a leading cause of fatal poisoning in children under 6. Keep supplements locked away.
Listed under: Sleep · Burnout and fatigue · Focus and attention
Constipation, stomach upset and nausea. The adult upper limit is 45 mg a day unless a doctor prescribes more.
Pregnancy and breastfeeding
Needs rise in pregnancy; your midwife will check your levels.
Medicines
Iron reduces how well some medicines are absorbed, such as levothyroxine (thyroid medicine) and some antibiotics. Ask a pharmacist about spacing them.
Liver and kidneys
Don’t take iron if you have a condition that causes iron overload (such as haemochromatosis).
Children and teens
Only on a doctor’s advice. Keep adult iron tablets out of reach.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add iron, and is this product a good one?”
How different neurotypes may respond
ADHD: On average, children with ADHD have lower ferritin (stored iron) than other children, though their blood iron is similar (Tseng and colleagues, 2018 (opens a new tab)). That is a link, not proof that iron helps. Ask the doctor about a blood test before giving iron.
Chronic illness or low energy: Iron deficiency is a common, fixable cause of tiredness. Ask for a blood test rather than taking iron “just in case”.
Ginkgo
HerbEarly evidenceBleeding risk
One trial found less anxiety; it can raise bleeding risk.
What it is
Extract from the leaves of the ginkgo tree.
Used for
Anxiety, memory and focus.
What research shows
In one four-week trial of 107 people with generalized anxiety (or anxiety after a stressful event), a standard ginkgo extract eased anxiety more than a dummy pill. It hasn’t been repeated much. It does not prevent dementia.
Watch out
May raise bleeding risk with blood thinners such as warfarin.
Listed under: Anxiety and worry · Focus and attention
Mixed results for tiredness; can disturb sleep and lower blood sugar.
What it is
The root of the Panax ginseng plant.
Used for
Tiredness, low energy and thinking.
What research shows
A 2023 review of 19 studies found a small possible benefit for general tiredness, but not all research agrees. Small studies suggest some thinking benefits in middle-aged adults.
Watch out
Insomnia is the most common side effect. May lower blood sugar.
Listed under: Burnout and fatigue · Focus and attention
Insomnia most often. Short-term use (up to 6 months) seems safe for most people.
Pregnancy and breastfeeding
Some experts advise against it in pregnancy and breastfeeding.
Medicines
It may lower blood sugar (ask if you take diabetes medicine), may affect blood clotting, and may interact with some other medicines.
Liver and kidneys
No specific liver or kidney warning in the sources we checked. If you have liver or kidney disease, ask first.
Children and teens
Some experts advise against it for children.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add Asian ginseng, and is this product a good one?”
How different neurotypes may respond
ADHD: Insomnia is its most common side effect, which matters if sleep is already hard.
Hops
HerbEarly evidence
One small pilot found lower stress and anxiety scores; often sold mixed with valerian.
What it is
The flowers used in beer, taken as an extract or tea (not as beer).
Used for
Sleep, stress and anxiety.
What research shows
In a small crossover pilot, 36 young adults with mild stress, anxiety or low mood reported lower scores after four weeks of a hops extract than after a dummy pill. Their stress hormone (cortisol) didn’t change. Combination products with valerian have mixed results.
Not well studied in pregnancy or breastfeeding. Ask a doctor, midwife or pharmacist first.
Medicines
It may add to the effect of anything else that makes you sleepy: alcohol, sleeping pills, benzodiazepines, opioid painkillers and some antihistamines.
Liver and kidneys
No specific liver or kidney warning in the sources we checked. If you have liver or kidney disease, ask first.
Children and teens
Not well studied in children. Ask their doctor before giving it.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add hops, and is this product a good one?”
Galphimia (Galphimia glauca)
HerbEarly evidence
Little known: trials from one Mexican research group found it worked about as well as a prescription anxiety drug.
What it is
A shrub from Mexico, used there in traditional medicine. A standard extract was developed by Mexico’s social security research institute.
Used for
Generalized anxiety.
What research shows
In a 15-week trial, people with generalized anxiety did about as well on galphimia as on lorazepam (a prescription anxiety medicine), with fewer side effects. All the trials come from the group that developed the extract, and it hasn’t been tested elsewhere.
Watch out
Hard to find a standard product outside Mexico. Never use it to come off a prescribed anxiety medicine without your prescriber.
Fewer side effects than lorazepam in the trials. Long-term safety is unknown.
Pregnancy and breastfeeding
Not well studied in pregnancy or breastfeeding. Ask a doctor, midwife or pharmacist first.
Medicines
Interactions are not well studied. Ask a pharmacist first if you take anything else, especially antidepressants (such as SSRIs), blood thinners, thyroid medicine or anything that makes you sleepy.
Liver and kidneys
No specific liver or kidney warning in the sources we checked. If you have liver or kidney disease, ask first.
Children and teens
Not well studied in children. Ask their doctor before giving it.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add galphimia, and is this product a good one?”
Magnolia bark (with phellodendron)
HerbEarly evidence
One small pilot found it eased short-term anxiety, not long-standing anxiety.
What it is
Bark from magnolia trees, often sold mixed with phellodendron bark.
Used for
Stress and anxiety.
What research shows
In a six-week pilot (26 women finished), a magnolia-and-phellodendron blend eased short-term (“state”) anxiety more than a dummy pill, but not long-standing anxiety, low mood, sleep or stress hormones. Results for magnolia alone in people are lacking.
Not well studied in pregnancy or breastfeeding. Ask a doctor, midwife or pharmacist first.
Medicines
Interactions are not well studied. Be careful combining it with anything else that makes you sleepy (alcohol, sleeping pills, benzodiazepines), and ask a pharmacist.
Liver and kidneys
No specific liver or kidney warning in the sources we checked. If you have liver or kidney disease, ask first.
Children and teens
Not well studied in children. Ask their doctor before giving it.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add magnolia bark, and is this product a good one?”
Sceletium (kanna)
HerbEarly evidenceSerotonin warning
A South African plant with a few small, mostly maker-funded studies.
What it is
A succulent plant from South Africa, traditionally chewed. Most research used one extract (Zembrin).
Used for
Stress, anxiety and mood.
What research shows
Small, short studies, mostly linked to the maker, found it was well tolerated for three months, and one found less anxiety before a stressful task. In lab tests it blocks serotonin reuptake, the way SSRI antidepressants do.
Watch out
Serotonin warning: do not combine it with antidepressants such as SSRIs, SNRIs, MAOIs or tricyclics, or with St John’s wort, unless your prescriber says so. Together they can cause serotonin syndrome (shaking, sweating, confusion, a racing heart), which can be dangerous.
Listed under: Stress · Anxiety and worry · Low mood
Well tolerated for three months in one small trial; longer use hasn’t been studied.
Pregnancy and breastfeeding
Avoid in pregnancy and breastfeeding.
Medicines
Serotonin warning: do not combine it with antidepressants such as SSRIs, SNRIs, MAOIs or tricyclics, or with St John’s wort, unless your prescriber says so. Together they can cause serotonin syndrome (shaking, sweating, confusion, a racing heart), which can be dangerous.
Liver and kidneys
No specific liver or kidney warning in the sources we checked. If you have liver or kidney disease, ask first.
Children and teens
Not for children.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add sceletium, and is this product a good one?”
How different neurotypes may respond
Anxiety or OCD: It acts on serotonin like some antidepressants do. Don’t combine it with antidepressants.
Skullcap (American skullcap)
HerbWeak evidenceLiver warning
One small trial in healthy volunteers; liver injuries linked to skullcap products.
What it is
A plant in the mint family. Not the same as Chinese (Baikal) skullcap.
Used for
Anxiety and nervous tension.
What research shows
In one two-week crossover trial of 43 healthy volunteers, the authors reported better mood. That is very little research.
Watch out
Liver injury has been reported with products containing skullcap, some severe. Some products were mixed with or replaced by germander, a herb known to harm the liver.
Liver injury in rare cases, sometimes leading to liver failure, mostly with multi-herb products.
Pregnancy and breastfeeding
Avoid in pregnancy and breastfeeding.
Medicines
Interactions are not well studied. Be careful combining it with anything else that makes you sleepy (alcohol, sleeping pills, benzodiazepines), and ask a pharmacist.
Liver and kidneys
Avoid it if you have liver problems.
Children and teens
Not for children.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add skullcap, and is this product a good one?”
Sour jujube seed (Ziziphus, suan zao ren)
HerbMixed evidence
A traditional Chinese sleep remedy; a careful Australian trial found no benefit.
What it is
The seed of the sour jujube, the main herb in a traditional Chinese sleep formula (Zao Ren An Shen).
Used for
Insomnia.
What research shows
A 2024 review of 22 studies found the formula looked promising, but the evidence was limited in quality, and a careful double-blind trial in Australia found it was no better than a dummy pill. Most research tests multi-herb formulas, not the seed alone.
Not well studied in pregnancy or breastfeeding. Ask a doctor, midwife or pharmacist first.
Medicines
Interactions are not well studied. Be careful combining it with anything else that makes you sleepy (alcohol, sleeping pills, benzodiazepines), and ask a pharmacist.
Liver and kidneys
No specific liver or kidney warning in the sources we checked. If you have liver or kidney disease, ask first.
Children and teens
Not well studied in children. Ask their doctor before giving it.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add sour jujube seed, and is this product a good one?”
PEA (palmitoylethanolamide)
SupplementEarly evidence
Little known: some evidence for pain, and one small trial as an add-on for depression.
What it is
A fatty substance the body makes, sold as a supplement (and as a medical food in some countries).
Used for
Pain, and pain-related stress.
What research shows
A review of trials found less pain than inactive comparisons, but the studies were few, varied and often poor quality. For mood, one six-week trial of 58 people found that adding PEA to an antidepressant helped more than adding a dummy pill.
Watch out
Don’t use it instead of prescribed pain or depression treatment.
Listed under: Tension and pain-related stress · Low mood
Generally well tolerated in trials, though side effects were often poorly reported.
Pregnancy and breastfeeding
Not well studied in pregnancy or breastfeeding. Ask a doctor, midwife or pharmacist first.
Medicines
Interactions are not well studied. Ask a pharmacist first if you take anything else, especially antidepressants (such as SSRIs), blood thinners, thyroid medicine or anything that makes you sleepy.
Liver and kidneys
No specific liver or kidney warning in the sources we checked. If you have liver or kidney disease, ask first.
Children and teens
Not well studied in children. Ask their doctor before giving it.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add PEA, and is this product a good one?”
How different neurotypes may respond
Chronic illness or low energy: Most PEA research is in long-lasting pain, and side effects were rare in trials, but the trials were often poor quality.
Creatine
SupplementWeak evidence
Popular for muscles; for depression the benefit may be tiny or none.
What it is
A substance in muscle, sold as a sports supplement.
Used for
Low mood.
What research shows
Across 11 trials (1,093 people), creatine did slightly better than a dummy pill, but the difference was below what patients would notice, and the evidence was rated very low certainty with signs of bias.
Not well studied in pregnancy or breastfeeding. Ask a doctor, midwife or pharmacist first.
Medicines
Interactions are not well studied. Ask a pharmacist first if you take anything else, especially antidepressants (such as SSRIs), blood thinners, thyroid medicine or anything that makes you sleepy.
Liver and kidneys
Ask first if you have kidney disease.
Children and teens
Not well studied in children. Ask their doctor before giving it.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add creatine, and is this product a good one?”
Lion’s mane (mushroom)
SupplementWeak evidence
Mood claims rest mostly on animal studies and a few small trials.
What it is
An edible mushroom, sold as powder or capsules.
Used for
Mood, anxiety and focus.
What research shows
A 2025 review found only a handful of small human trials, mostly about thinking and memory. Benefits for mood come mainly from animal studies and have not been shown well in people.
Watch out
Allergy is possible, especially if you react to mushrooms.
Listed under: Low mood · Anxiety and worry · Focus and attention
Not well studied in pregnancy or breastfeeding. Ask a doctor, midwife or pharmacist first.
Medicines
Interactions are not well studied. Ask a pharmacist first if you take anything else, especially antidepressants (such as SSRIs), blood thinners, thyroid medicine or anything that makes you sleepy.
Liver and kidneys
No specific liver or kidney warning in the sources we checked. If you have liver or kidney disease, ask first.
Children and teens
Not well studied in children. Ask their doctor before giving it.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add lion’s mane, and is this product a good one?”
Bacopa (brahmi)
HerbWeak evidence
Some evidence for memory recall; for calm or anxiety, results disagree.
What it is
A creeping herb from Ayurvedic medicine.
Used for
Memory, focus and anxiety.
What research shows
A review of six 12-week trials found it might help memory recall, but called the evidence suggestive, not conclusive. There is little good research on calm or anxiety.
Watch out
Little safety research.
Listed under: Focus and attention · Anxiety and worry
Side effects were not well reported in the trials.
Pregnancy and breastfeeding
Not well studied in pregnancy or breastfeeding. Ask a doctor, midwife or pharmacist first.
Medicines
Interactions are not well studied. Ask a pharmacist first if you take anything else, especially antidepressants (such as SSRIs), blood thinners, thyroid medicine or anything that makes you sleepy.
Liver and kidneys
No specific liver or kidney warning in the sources we checked. If you have liver or kidney disease, ask first.
Children and teens
Not well studied in children. Ask their doctor before giving it.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add bacopa, and is this product a good one?”
Chasteberry (vitex)
HerbEarly evidence
Might ease PMS symptoms such as breast pain; better studies are needed.
What it is
The fruit of the chaste tree.
Used for
PMS, including mood changes and breast tenderness.
What research shows
Several studies of low to moderate quality suggest it might reduce PMS symptoms. NCCIH says higher-quality research is needed.
Watch out
Not for anyone with a hormone-sensitive condition.
Ask first if you take any hormonal medicine, including birth control. Interactions are not well studied. Ask a pharmacist first if you take anything else, especially antidepressants (such as SSRIs), blood thinners, thyroid medicine or anything that makes you sleepy.
Liver and kidneys
No specific liver or kidney warning in the sources we checked. If you have liver or kidney disease, ask first.
Children and teens
Not well studied in children. Ask their doctor before giving it.
It may not be safe for people with hormone-sensitive conditions such as breast, uterine or ovarian cancer.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add chasteberry, and is this product a good one?”
Calcium (for PMS)
Food or nutrientEarly evidence
One large trial found fewer PMS symptoms, though the dummy-pill group improved too.
What it is
A mineral in dairy foods, fortified plant milks, tofu and leafy greens.
Used for
PMS mood and body symptoms.
What research shows
In a US trial of 466 women over three cycles, calcium carbonate lowered PMS symptom scores more than a dummy pill by the second and third cycle. The dummy-pill group improved too.
Watch out
Calcium can block the absorption of some medicines.
Calcium carbonate stops levothyroxine (thyroid medicine) being absorbed well if taken within 4 hours of it, and it interferes with some antibiotics: ask a pharmacist about spacing.
Liver and kidneys
Ask first if you have kidney stones or kidney disease.
Children and teens
Not well studied in children. Ask their doctor before giving it.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add calcium, and is this product a good one?”
Black cohosh
HerbMixed evidenceLiver warning
Mixed results for hot flushes; no help for anxiety or low mood; rare liver injuries.
What it is
The root of a North American plant.
Used for
Menopause symptoms, including hot flushes, sleep and mood.
What research shows
A 2023 review of 22 studies found possible help with hot flushes, but not with anxiety or low mood. Earlier reviews found no consistent benefit over a dummy pill.
Watch out
Rare but serious liver damage has been reported with products labelled as black cohosh. Some products contain the wrong herb.
Interactions are not well studied. Ask a pharmacist first if you take anything else, especially antidepressants (such as SSRIs), blood thinners, thyroid medicine or anything that makes you sleepy.
Liver and kidneys
Avoid it if you have liver problems. Stop and see a doctor if you notice dark urine, tiredness or yellow skin.
Children and teens
Not for children.
Ask a pharmacist: “I take [my medicines and anything else]. Is it safe to add black cohosh, and is this product a good one?”
Everyday things that help (no pill)
Some of the best-supported “natural” options don’t come in a bottle.
Movement
Practice or body-basedGood evidence
The strongest evidence of anything here for low mood, anxiety and stress.
What it is
Any physical activity: walking, dancing, cycling, swimming, gardening or strength training.
Used for
Low mood, anxiety and stress.
What research shows
Hundreds of trials show physical activity eases depression, anxiety and distress. Walking or jogging, yoga and strength training did especially well.
Watch out
Start gently. Ask what is safe if you have a heart condition.
Listed under: Low mood · Anxiety and worry · Stress · Sleep · Focus and attention · Nervous system regulation · Restlessness and racing thoughts · Burnout and fatigue · Grief and big stress · PMS and menstrual-cycle mood · Menopause-related sleep and mood · Tension and pain-related stress
Autistic: Predictable, familiar movement often works best: the same walk, swim or stretch at the same time. Sensory-friendly places (quiet times at the pool, headphones) count.
Anxiety or OCD: A racing heart during exercise can feel like panic at first. Starting gently helps the body learn the feeling is safe.
Chronic illness or low energy: With ME/CFS or similar conditions, “push through” plans can make you worse. UK guidance says not to use fixed, step-by-step increases; stay within your energy limits (NICE ME/CFS guideline (NG206) (opens a new tab)).
Time in nature (“forest bathing”)
Practice or body-basedEarly evidence
Twenty studies found time among trees eased anxiety and low mood in the short term.
What it is
Slow, unhurried time among trees or green space, noticing sights, sounds and smells.
Used for
Stress, worry and low mood.
What research shows
Twenty studies found time among trees eased anxiety, low mood and anger in the short term. Longer, stronger studies are still needed.
Watch out
Low risk.
Listed under: Stress · Anxiety and worry · Low mood · Sensory overload · Nervous system regulation · Grief and big stress
being alone outdoors feels unsafe: go with someone.
Not sure it’s safe for you? Ask your doctor, nurse or physiotherapist, especially if you have a heart, lung or long-term condition.
How different neurotypes may respond
ADHD: A walk outside can be an easy way to break up a long stretch of focus.
Sensory sensitivity: Green, quiet places are lower in noise and crowds. Early mornings are usually calmest.
Highly sensitive: Many highly sensitive people describe nature as their reset. Go at quiet times.
Daylight
Practice or body-basedEarly evidence
Getting outside in daylight is low-risk advice for winter low mood and body clock.
What it is
Natural light, especially in the morning.
Used for
Winter low mood and sleep timing.
What research shows
The NHS suggests getting as much natural daylight as you can. Light boxes help some people, but the NHS says there isn’t enough evidence to be sure (see the light therapy card for a newer review).
Watch out
Ask before using a light box if you have an eye condition.
Listed under: Low mood · Sleep · Burnout and fatigue
you have an eye condition or take medicine that makes you sensitive to light: check before using a light box.
Not sure it’s safe for you? Ask your doctor, nurse or physiotherapist, especially if you have a heart, lung or long-term condition.
People
Practice or body-basedGood evidence
Strong social ties go with better health and survival; being heard is calming.
What it is
Time with people who leave you calmer: friends, family, neighbours, a group or a helpline.
Used for
Everything. Feeling less alone.
What research shows
Across 148 studies, people with stronger social ties were more likely to survive over the years studied. That shows a strong link, though it can’t prove cause.
Watch out
Low risk.
Listed under: Stress · Low mood · Anxiety and worry · Grief and big stress · Nervous system regulation · Social anxiety · Burnout and fatigue
Not sure it’s safe for you? Ask your doctor, nurse or physiotherapist, especially if you have a heart, lung or long-term condition.
How different neurotypes may respond
Autistic: Being with people who get you counts most. Many autistic people find time with other autistic people less tiring; text or side-by-side activities count too.
Anxiety or OCD: With social anxiety, small, low-pressure contact counts: a message, a walk side by side.
A regular sleep schedule
Practice or body-basedEarly evidence
Steadier sleep times go with better next-day mood in a large study.
What it is
Going to bed and, especially, getting up at roughly the same time each day.
Used for
Sleep, mood and feeling steady.
What research shows
In a study of 2,115 first-year doctors wearing sleep trackers, more day-to-day variation in sleep went with more depressive symptoms, and steadier sleep with better mood the next day. It shows a link, not proof.
Watch out
Low risk.
Listed under: Sleep · Low mood · Nervous system regulation · Burnout and fatigue
Autistic: A predictable wind-down routine (same order, same time) can make sleep easier.
Steady meals (not getting too hungry)
Food or nutrientEarly evidence
Being hungry goes with more irritability and anger: being “hangry” is real.
What it is
Eating regularly so you don’t run on empty.
Used for
Irritability, low mood and feeling wired.
What research shows
In a three-week study, 64 adults rated their hunger and mood five times a day. When people were hungrier, they felt more angry and irritable and less pleasure. It shows a link, not proof.
Watch out
Low risk. If eating feels hard or scary, please talk to a doctor.
Listed under: Stress · Low mood · Nervous system regulation · Focus and attention
Autistic: Safe, familiar foods count. Eating something is better than waiting for the “right” meal.
Less caffeine
Food or nutrientSome evidence
In people with panic disorder, large amounts of caffeine set off panic attacks in about half.
What it is
Cutting down on coffee, tea, energy drinks, cola and pre-workout products, especially after midday.
Used for
Anxiety, panic and sleep.
What research shows
In lab studies, about half of people with panic disorder had a panic attack after a large dose of caffeine (400 mg or more, about four cups of coffee), compared with very few people without it. Everyday amounts haven’t been studied as well.
Watch out
Cut down gradually: stopping suddenly can cause headaches for a few days.
Listed under: Anxiety and worry · Panic · Sleep · Restlessness and racing thoughts · Nervous system regulation
Not sure it’s safe for you? Ask your doctor, nurse or physiotherapist, especially if you have a heart, lung or long-term condition.
How different neurotypes may respond
ADHD: Caffeine and ADHD stimulant medicines both raise heart rate and blood pressure, so together they can add up: jitters, a racing heart, poor sleep (Drugs.com interaction checker (opens a new tab)). Ask your prescriber how much is okay.
Anxiety or OCD: People with panic disorder are much more sensitive to caffeine.
Less alcohol
Food or nutrientSome evidence
Alcohol may relieve anxiety short-term, but over time it makes anxiety and sleep worse.
What it is
Drinking less, or taking breaks from alcohol.
Used for
Anxiety, low mood and sleep.
What research shows
The US alcohol research institute says alcohol may seem to ease anxiety at first, but over time heavy drinking and repeated withdrawal can make anxiety worse.
Watch out
If you drink heavily every day, don’t stop suddenly: withdrawal can be dangerous. Ask a doctor for help to cut down safely.
Listed under: Anxiety and worry · Low mood · Sleep · Panic · Grief and big stress
you drink heavily: get medical advice before stopping.
Not sure it’s safe for you? Ask your doctor, nurse or physiotherapist, especially if you have a heart, lung or long-term condition.
How different neurotypes may respond
Anxiety or OCD: If you drink to cope with anxiety, it can quietly make the anxiety worse over time.
Pacing (energy management)
Practice or body-basedEarly evidence
Planning activity within your energy limits; recommended by UK guidance for ME/CFS.
What it is
Spreading activity across the day and week, resting before you crash, and noticing what drains you.
Used for
Burnout, long-term illness and fatigue.
What research shows
The UK’s NICE guideline for ME/CFS recommends person-centred energy management, and says not to offer fixed, step-by-step increases in exercise. It is a guideline recommendation rather than the result of large trials.
Watch out
Low risk.
Listed under: Burnout and fatigue · Nervous system regulation · Tension and pain-related stress
you have new or worsening fatigue: see a doctor to check for causes.
Not sure it’s safe for you? Ask your doctor, nurse or physiotherapist, especially if you have a heart, lung or long-term condition.
How different neurotypes may respond
Autistic: Many autistic people use pacing to avoid burnout: counting social and sensory demands as “energy spent”, not just physical effort.
Chronic illness or low energy: This is the main approach UK guidance recommends for ME/CFS: plan activity within your energy limits, with rest built in, and adjust as you go.
Pets
Practice or body-basedMixed evidence
Owning a pet goes with less social isolation for some people; for loneliness, results are mixed.
What it is
Living with, or spending time with, animals.
Used for
Stress, loneliness and low mood.
What research shows
A review of 24 studies found adult pet owners were less socially isolated, but only some studies found less loneliness. People who choose pets may differ from those who don’t, so these studies can’t show cause.
Watch out
Pets cost money and time, and can add stress.
Listed under: Stress · Low mood · Grief and big stress · Social anxiety
you can’t look after an animal: visiting friends’ pets or volunteering counts.
Not sure it’s safe for you? Ask your doctor, nurse or physiotherapist, especially if you have a heart, lung or long-term condition.
How different neurotypes may respond
Autistic: Some people find animals easier company than people. That is a fine reason.
Practices, devices and therapies, graded honestly
Things you do with your body, things you can buy for your surroundings, and professional therapies. The therapies are marked so you know they need a trained professional.
Slow breathing (about six breaths a minute)
Practice or body-basedSome evidence
Breathing out slowly, longer than you breathe in, is linked with feeling calmer. Free and safe.
What it is
Slowing your breathing, usually to about six breaths a minute (in for 4 or 5, out for 5 or 6), with a longer out-breath.
Used for
Stress, worry and panic.
What research shows
A review of studies found slow breathing (under ten breaths a minute, often about six) is linked with calmer body signals and feeling less wound up. Try the Breathe break.
Watch out
If you feel dizzy, breathe normally for a moment.
Listed under: Anxiety and worry · Stress · Panic · Nervous system regulation · Restlessness and racing thoughts · Sleep · Social anxiety · Tension and pain-related stress · Sensory overload
Not sure it’s safe for you? Ask your doctor, nurse or physiotherapist, especially if you have a heart, lung or long-term condition.
How different neurotypes may respond
ADHD: Short is fine: one minute, with something to watch.
Autistic: Focusing on body signals can be hard or uncomfortable. A visual pacer (like the Breathe break) or counting may work better than “notice your breath”.
Anxiety or OCD: If watching your breath makes you more anxious, try counting steps, humming, or a longer out-breath without counting.
Cyclic sighing (the double sigh)
Practice or body-basedEarly evidence
Little known: five minutes a day of long, sighing out-breaths lifted mood in one month-long trial.
What it is
Breathing in through the nose, then a second short sip of air, then a long, slow breath out through the mouth. Repeat for a few minutes.
Used for
Stress and mood.
What research shows
In a one-month remote trial, people who did five minutes of cyclic sighing a day had a bigger lift in mood and slower breathing at rest than people who did mindfulness meditation. It is one study.
Watch out
Stop if you feel dizzy.
Listed under: Stress · Anxiety and worry · Nervous system regulation · Restlessness and racing thoughts
Not sure it’s safe for you? Ask your doctor, nurse or physiotherapist, especially if you have a heart, lung or long-term condition.
How different neurotypes may respond
ADHD: It takes five minutes and has a clear pattern, which some people find easier than open-ended meditation.
Heart rate variability biofeedback
Device or environmentSome evidence
Slow breathing guided by a heart-rate sensor; trials found less stress and anxiety.
What it is
A sensor (on a finger, ear or chest strap) shows your heart rhythm on a screen, so you can learn the breathing pace that makes it smoothest, usually about six breaths a minute.
Used for
Stress and anxiety.
What research shows
Across 24 studies (484 people), training with heart-rate biofeedback reduced stress and anxiety compared with control groups. The authors called it promising and asked for more well-controlled trials.
Watch out
Apps vary a lot in quality. You don’t need a device to breathe slowly.
Listed under: Stress · Anxiety and worry · Nervous system regulation
you have a heart rhythm condition: ask your doctor first.
Not sure it’s safe for you? Ask your doctor, nurse or physiotherapist, especially if you have a heart, lung or long-term condition.
How different neurotypes may respond
ADHD: The live feedback can make slow breathing more engaging.
Autistic: A screen showing your heart rhythm can make body signals easier to “see” when they are hard to feel.
Humming and singing
Practice or body-basedEarly evidence
Humming and singing slow your out-breath; group singing shows promise for wellbeing.
What it is
Humming, singing on your own, or singing in a group or choir.
Used for
Stress, low mood and connection.
What research shows
Humming and singing make you breathe out slowly, like slow breathing does. Humming also raises nitric oxide in the nose about 15-fold, which is a fact about sinuses, not proof of calm. A review of group singing for people with mental health conditions found improvements, but the studies had a moderate to high risk of bias.
Watch out
Claims that humming “tones your vagus nerve” go further than the research.
Listed under: Stress · Low mood · Nervous system regulation · Social anxiety
singing in front of others feels too much: start alone, or hum.
Not sure it’s safe for you? Ask your doctor, nurse or physiotherapist, especially if you have a heart, lung or long-term condition.
How different neurotypes may respond
Autistic: Humming can be a comforting, self-made sound and can also block out other noise.
Anxiety or OCD: With social anxiety, a choir gives company without having to make small talk.
Cold water on your face (the dive reflex)
Practice or body-basedEarly evidenceHeart conditions: ask first
Cold on the face slows the heart through a reflex; studies are in healthy volunteers, not in people with anxiety.
What it is
Splashing cold water on your face, or holding a cold, wet cloth or cool pack against your cheeks and forehead for up to 30 seconds while you hold your breath briefly or breathe slowly.
Used for
A quick reset when you are wired or panicky.
What research shows
Cold on the face sets off the “dive reflex”, which slows the heart. In a trial of 61 healthy adults, cold on the neck slowed the heart rate and raised heart rate variability, a sign of the calming branch of the nervous system. It hasn’t been tested as a treatment for anxiety.
Watch out
Don’t use ice directly on skin. Don’t hold your breath if you feel faint.
Listed under: Panic · Nervous system regulation · Restlessness and racing thoughts · Anxiety and worry · Sensory overload
Feeling cold; light-headedness if you hold your breath.
Take care, or ask first, if
you have a heart condition, a slow heart rate, low blood pressure or an eating disorder: ask a doctor first.
Not sure it’s safe for you? Ask your doctor, nurse or physiotherapist, especially if you have a heart, lung or long-term condition.
How different neurotypes may respond
Anxiety or OCD: Some people use it as a quick reset in a surge of panic. It slows the heart; it doesn’t fix what set the panic off.
Sensory sensitivity: Strong cold can be too much. Start with a cool cloth on the cheeks and forehead.
Chronic illness or low energy: Ask your doctor first if you have a heart condition, low blood pressure or fainting.
Progressive muscle relaxation
Practice or body-basedSome evidence
Tensing and then relaxing each muscle group; relaxation training eases anxiety in many studies.
What it is
Tensing one muscle group (hands, shoulders, face…) for a few seconds, then letting go, working through the body.
Used for
Anxiety, tension and sleep.
What research shows
A review of 27 studies of relaxation training, including progressive muscle relaxation, applied relaxation and meditation, found a medium-sized drop in anxiety. Many studies were not randomized.
Watch out
Skip any muscle that hurts.
Listed under: Anxiety and worry · Stress · Sleep · Tension and pain-related stress · Restlessness and racing thoughts
Not sure it’s safe for you? Ask your doctor, nurse or physiotherapist, especially if you have a heart, lung or long-term condition.
How different neurotypes may respond
ADHD: Short guided recordings keep it moving.
Autistic: Tensing and releasing one part at a time can make body signals easier to notice than “just relax”.
Expressive writing (journaling)
Practice or body-basedSome evidence
Writing about what’s on your mind for a few short sessions has a small but real effect.
What it is
Writing freely about a stressful experience and your feelings about it, for 15 to 20 minutes, a few days in a row.
Used for
Stress, grief and racing thoughts.
What research shows
A review of 146 studies found writing about difficult experiences had a small benefit on average for psychological and physical health. Later reviews disagree on how much it helps.
Watch out
It can feel worse for a short while. Stop if it overwhelms you.
Listed under: Stress · Grief and big stress · Restlessness and racing thoughts · Low mood
A short dip in mood right after writing is common.
Take care, or ask first, if
you are dealing with trauma: you may want a counsellor’s support.
Not sure it’s safe for you? Ask your doctor, nurse or physiotherapist, especially if you have a heart, lung or long-term condition.
How different neurotypes may respond
Autistic: Writing can be easier than saying feelings out loud, especially if naming feelings is hard.
Dyslexic or dyspraxic: Voice notes or typing count. It’s about getting it out, not spelling.
Mindfulness and meditation
Practice or body-basedSome evidence
Small improvements in anxiety, low mood and pain; MBCT helps prevent depression coming back.
What it is
Practices that train attention on the present moment, from short apps to eight-week courses.
Used for
Anxiety, stress, low mood and pain.
What research shows
Across 47 trials, mindfulness programs gave small improvements in anxiety, low mood and pain. They were not better than other active choices, such as exercise. For people who have had depression several times, an eight-week course called MBCT cut the risk of it coming back by about a third.
Watch out
Some people feel worse at first; a gentle start helps.
Listed under: Anxiety and worry · Stress · Low mood · Tension and pain-related stress · Restlessness and racing thoughts · Grief and big stress
Sensory sensitivity: Familiar music at low volume can mask harder sounds.
Highly sensitive: Soft, familiar music after a busy day can be part of winding down; choose the volume and the moment.
Weighted blanket
Device or environmentMixed evidence
One adult trial found less insomnia; a trial in autistic children found no sleep benefit.
What it is
A heavy blanket filled with beads or chains. The adult trial used blankets of about 6 to 8 kg.
Used for
Sleep, anxiety and deep-pressure comfort.
What research shows
In a Swedish trial, 120 adults with insomnia and depression, bipolar disorder, anxiety or ADHD slept better after four weeks with a weighted chain blanket than with a light one. A trial in autistic children found no extra sleep.
Watch out
Never for babies or small children who can’t move it off themselves.
Listed under: Sleep · Anxiety and worry · Sensory overload · Nervous system regulation
you have breathing, circulation or mobility problems, or for any child: ask a doctor first. Never for babies or toddlers.
Not sure it’s safe for you? Ask your doctor, nurse or physiotherapist, especially if you have a heart, lung or long-term condition.
How different neurotypes may respond
ADHD: The adult trial that found better sleep included people with ADHD.
Autistic: In a careful trial of 67 autistic children, a weighted blanket did not help them sleep longer than a normal blanket, but children and parents liked it more (Gringras and colleagues, 2014 (opens a new tab)). Liking it is a fair reason; it just isn’t a sleep treatment.
Sensory sensitivity: Deep pressure is soothing for many people with sensory sensitivity.
Sensory tools (headphones, fidgets, quiet spaces)
Device or environmentEarly evidence
Noise-reducing headphones and quieter spaces can lower stress for people who are sound-sensitive; research is small.
What it is
Tools that turn down sensory input or give the body something steady: noise-cancelling headphones or earplugs, sunglasses, fidget toys, chewables, deep pressure, a quiet space.
Used for
Sensory overload and feeling overwhelmed.
What research shows
A small study of six autistic children found noise-reducing headphones lowered a skin-based stress measure. Research on fidgets and other tools is limited.
Watch out
Keep volume low if headphones play sound.
Listed under: Sensory overload · Nervous system regulation · Anxiety and worry · Focus and attention
Sensory sensitivity: Earplugs, sunglasses, soft fabrics and a quiet corner are “reasonable adjustments”, not fussiness.
Highly sensitive: Dimmer lights, fewer sounds and planned quiet time can lower the background load.
Light therapy (light box)
Device or environmentSome evidence
A bright light box in the morning eases winter depression more than dim light, in pooled trials.
What it is
Sitting near a bright light box for a set time each day, usually in the morning.
Used for
Winter low mood (seasonal affective disorder).
What research shows
A review of trials found bright light eased seasonal depression more than dim or fake light, with more people improving. The studies were small and varied.
Watch out
Ask a doctor or pharmacist how to use it safely, and buy one made for this purpose.
Listed under: Low mood · Sleep · Burnout and fatigue
you have an eye condition, take medicine that makes you sensitive to light, or have bipolar disorder: ask a doctor first.
Not sure it’s safe for you? Ask your doctor, nurse or physiotherapist, especially if you have a heart, lung or long-term condition.
Heat (sauna, warm baths)
Device or environmentEarly evidence
One small trial found raising body temperature lifted depression for weeks; much more research is needed.
What it is
Warming the whole body, in a sauna, a hot bath or a medical heat treatment.
Used for
Low mood and stress.
What research shows
In one trial of 30 adults with depression, a single session of medical whole-body heating lifted mood more than a fake treatment for six weeks. It is one small study, and it used a clinic device, not a home sauna.
Watch out
Drink water, and never use a sauna after drinking alcohol.
you are pregnant, have a heart condition or low blood pressure, or have been drinking: avoid saunas or ask a doctor first.
Not sure it’s safe for you? Ask your doctor, nurse or physiotherapist, especially if you have a heart, lung or long-term condition.
How different neurotypes may respond
Chronic illness or low energy: Heat can make some conditions worse (some heart conditions, POTS, MS). Ask first.
Cranial electrotherapy devices
Device or environmentWeak evidence
Small clip-on devices that pass a weak current through the head; no high-quality trials for depression.
What it is
Devices that clip to the ears and pass a tiny electrical current, sold for anxiety, sleep and depression.
Used for
Anxiety, sleep and low mood.
What research shows
A Cochrane review found no high-quality trials for depression. Some devices are cleared for sale in the US, but being cleared for sale is not the same as being proven to work.
Watch out
Expensive for unproven benefit.
Listed under: Anxiety and worry · Sleep · Low mood
you have a pacemaker, epilepsy or are pregnant: don’t use one without medical advice.
Not sure it’s safe for you? Ask your doctor, nurse or physiotherapist, especially if you have a heart, lung or long-term condition.
CBT for insomnia (CBT-I)
Therapy or approachGood evidence
The recommended first treatment for long-term insomnia, ahead of sleeping pills.
What it is
A short course of talking therapy for sleep, with a therapist, in a group, or through an app or online program.
Used for
Long-term trouble sleeping.
What research shows
The American College of Physicians recommends CBT-I as the first treatment for all adults with chronic insomnia (a strong recommendation, based on moderate-quality evidence).
Watch out
Sleep may get a bit worse in the first weeks before it improves.
Listed under: Sleep · Restlessness and racing thoughts · Menopause-related sleep and mood
Tiredness at first, because part of it limits time in bed.
Take care, or ask first, if
you drive or use machines for work, or have epilepsy or bipolar disorder: tell the therapist, as sleep restriction may need adjusting.
Ask: “Could CBT for insomnia help me, and how do I get it where I live?” Your doctor, or in England NHS Talking Therapies, can tell you.
How different neurotypes may respond
ADHD: Ask for a version that allows for a late body clock.
Anxiety or OCD: It includes ways to handle a racing mind at night.
CBT for anxiety and panic (talking therapy)
Therapy or approachGood evidence
A recommended first-line treatment for anxiety, panic and social anxiety.
What it is
A structured talking therapy that helps you notice and change patterns of thinking and avoiding, often with guided practice. Guided self-help versions exist.
Used for
Generalized anxiety, panic, social anxiety and OCD.
What research shows
UK guidelines recommend CBT (or applied relaxation) for generalized anxiety, CBT for panic disorder, and individual CBT developed for social anxiety.
Watch out
This is a professional therapy: ask your doctor, or in England refer yourself to NHS Talking Therapies.
Listed under: Anxiety and worry · Panic · Social anxiety · Restlessness and racing thoughts
you are in crisis: get urgent help first (see below).
Ask: “Could CBT for anxiety and panic help me, and how do I get it where I live?” Your doctor, or in England NHS Talking Therapies, can tell you.
How different neurotypes may respond
Autistic: Ask whether the therapist has experience of adapting CBT for autistic people (clearer structure, more visual, less reliance on naming feelings).
Anxiety or OCD: For OCD, the recommended therapy is CBT with exposure and response prevention (ERP). Ask for it by name (Oxford Health NHS: OCD (opens a new tab)). For social anxiety, UK guidance recommends individual CBT designed for social anxiety.
EMDR (for trauma)
Therapy or approachGood evidence
A recommended therapy for post-traumatic stress, alongside trauma-focused CBT.
What it is
Eye Movement Desensitisation and Reprocessing: recalling a traumatic memory while following guided eye movements, with a trained therapist.
Used for
Post-traumatic stress (PTSD) after a frightening or distressing event.
What research shows
UK guidance recommends EMDR for adults with PTSD more than three months after a non-combat trauma, and trauma-focused CBT for PTSD. It’s not fully clear how EMDR works.
Watch out
This is a professional therapy, not a self-help technique.
Listed under: Anxiety and worry · Panic · Grief and big stress · Nervous system regulation
you are still in danger: safety comes first (see Not safe at home?).
Ask: “Could EMDR help me, and how do I get it where I live?” Your doctor, or in England NHS Talking Therapies, can tell you.
Menopause-specific CBT
Therapy or approachSome evidence
Recommended in the UK for hot flushes, sleep and low mood around menopause, alongside or instead of HRT.
What it is
A short CBT course adapted for menopause symptoms, often in a group or online.
Used for
Hot flushes, poor sleep and low mood around menopause.
What research shows
In 2024 the UK’s NICE guideline added menopause-specific CBT for hot flushes, sleep problems and low mood linked to menopause, based on 14 trials. It can be used with HRT or instead of it. HRT is the main medical treatment: talk to a doctor about it.
Watch out
CBT is an add-on, not a reason to avoid medical treatment.
you are using it instead of prescribed treatment: talk to your doctor.
Ask: “Could Homeopathy help me, and how do I get it where I live?” Your doctor, or in England NHS Talking Therapies, can tell you.
Go deeper: what we left out, and why
We also looked at taurine, echium (Persian borage) and ear-clip vagus nerve stimulators sold for stress. We left them out because the research we could check on calm or mood in people was too thin, mostly in animals, or about other conditions. Leaving something out doesn’t mean it is harmful; it means we couldn’t confirm enough to say anything useful.
How different neurotypes may respond
Brains and bodies differ. Something that suits one person can be useless or unpleasant for another, and a few things have research for one group but not others. These notes are careful and general: they are not instructions, and they don’t replace advice from someone who knows you. Choose a neurotype in the drop-down above to see only the options with notes for it, or “All neurotypes” to see everything.
Taste, smell, texture and capsule size can make supplements hard to take; a pharmacist can suggest other forms. Deep pressure and weighted blankets are liked by many, but in a careful trial they didn’t lengthen autistic children’s sleep (Gringras and colleagues, 2014 (opens a new tab)). A prescription prolonged-release melatonin has helped autistic children fall asleep sooner (Gringras and colleagues, 2017 (opens a new tab)).
About half of autistic people find it hard to name their feelings (alexithymia), compared with about 1 in 20 others (Kinnaird and colleagues, 2019 (opens a new tab)). So “do you feel calmer?” can be a hard question. Track simple things instead: time to fall asleep, how often meltdowns or shutdowns happen, how long it takes to settle, or a 1 to 5 rating at the same time each day. Be wary of anything sold as an autism “cure”: some, such as chelation, can be dangerous (NCCIH: autism and complementary approaches (opens a new tab)).
If you take an SSRI or other antidepressant, avoid supplements that act on serotonin (St John’s wort, 5-HTP, L-tryptophan, sceletium, SAMe) unless your prescriber agrees (NCCIH St John’s wort fact sheet (opens a new tab)). Stimulating products such as caffeine, energy drinks and ginseng can feel like anxiety; in people with panic disorder, large amounts of caffeine set off panic attacks in about half (Klevebrant and colleagues, 2022 (opens a new tab)).
With OCD, a supplement routine can quietly turn into a ritual: needing to take things perfectly, at the exact time, or checking labels again and again. If a routine is becoming a rule, mention it to your therapist. The recommended therapy for OCD is CBT with exposure and response prevention (Oxford Health NHS: OCD (opens a new tab)).
People differ a lot in how strongly they notice sounds, light, smells and touch (Dunn, 1997 (opens a new tab)). Turning down the input often helps more than adding something: noise-reducing headphones lowered a stress measure in a small study of autistic children (Pfeiffer and colleagues, 2019 (opens a new tab)), and quiet green spaces are lower in noise and crowds. Strong-smelling oils and some textures can make things worse rather than better.
“Highly sensitive” describes a trait, not a disorder: some people notice more and feel more, in good ways and hard ones (Aron and Aron, 1997 (opens a new tab)). We found no research on supplements for highly sensitive people specifically. What tends to suit is the low-stimulus end of this page: quiet time, nature, soft sound, dimmer light, and planned recovery after busy days.
Only one thing here has research specific to these: in the Oxford-Durham trial of children with dyspraxia (developmental coordination disorder), fatty-acid capsules didn’t help movement skills, but reading, spelling and behaviour improved over three months (Richardson and Montgomery, 2005 (opens a new tab)). It is one trial. Otherwise, the general advice applies; voice notes and typing count for any “write it down” suggestion.
Pacing (planning activity within your energy limits) is the approach UK guidance recommends for ME/CFS, and it says not to use fixed, step-by-step exercise increases (NICE ME/CFS guideline (NG206) (opens a new tab)). If you take several medicines, interactions matter more: St John’s wort, CBD, ginkgo and kava are the ones to be most careful with (NCCIH: herb-drug interactions (opens a new tab)). Ask a pharmacist for a full medicines review, and ask for blood tests (iron, B12, vitamin D) rather than guessing. Tai chi may lift mood in some long-term illnesses (NCCIH tai chi fact sheet (opens a new tab)).
Please reach out to a doctor, a counsellor or a helpline if:
panic attacks don’t settle, or keep coming back;
anxiety or worry is stopping you working, sleeping, eating or seeing people;
you have felt low or numb most days for two weeks or more;
you often feel unreal, detached or outside your body;
you are having thoughts of harming yourself.
Free, any time: in the US, call or text 988 (the Suicide & Crisis Lifeline). In the UK and Ireland, call Samaritans on 116 123. In an emergency, call 911 or 999.
Agha-Hosseini, M., Kashani, L., Aleyaseen, A., et al. (2008). Crocus sativus L. (saffron) in the treatment of premenstrual syndrome: a double-blind, randomised and placebo-controlled trial. BJOG, 115(4), 515–519. Link to Agha-Hosseini and colleagues, 2008 (opens a new tab)
Akhgarjand, C., Asoudeh, F., Bagheri, A., et al. (2022). Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytotherapy Research, 36(11), 4115–4124. Link to Akhgarjand and colleagues, 2022 (opens a new tab)
Aron, E. N., & Aron, A. (1997). Sensory-processing sensitivity and its relation to introversion and emotionality. Journal of Personality and Social Psychology, 73(2), 345–368. Link to Aron and Aron, 1997 (opens a new tab)
Artukoglu, B. B., Beyer, C., Zuloff-Shani, A., Brener, E., & Bloch, M. H. (2017). Efficacy of palmitoylethanolamide for pain: a meta-analysis. Pain Physician, 20(5), 353–362. Link to Artukoglu and colleagues, 2017 (opens a new tab)
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Not medical advice. This page is general information from published research. It can’t know your health, your medicines or your situation. Before you start, stop or mix anything, ask a pharmacist or doctor. Never stop a prescribed medicine without talking to whoever prescribed it.