The Top 10 Plants for Reducing Stress and Anxiety

Javier Colomer 18 min. of reading Well Being Leave a comment

Stress and anxiety are natural responses of the body to challenging or threatening situations, but when these states become chronic, they can negatively affect physical and mental health.

Instead of relying solely on medications, seeking natural methods to manage stress and anxiety can offer a more sustainable solution with fewer side effects.

Natural methods include relaxation techniques, exercise, meditation, and the use of medicinal plants.

Medicinal plants have been used for centuries across various cultures to treat a wide range of conditions:

Minimal Side Effects: Generally, medicinal plants have fewer side effects compared to pharmaceutical drugs.
Accessibility: Many medicinal plants are readily available and can be grown at home.
Holistic: Medicinal plants often address not just the symptoms, but also the underlying causes of stress and anxiety.
Nutritional Contribution: Besides their medicinal properties, many plants offer additional nutritional benefits.

These plants have been shown to have calming properties and can help naturally reduce symptoms of stress and anxiety. The following sections will discuss each of these plants in detail, their specific benefits, and how they can be used.

Ashwagandha.
Lavender.
Valerian.
Chamomile.
Passionflower.
Rhodiola Rosea.
Ginkgo Biloba.
Green Tea.
Ginseng.
Andean Maca.

Index

1 1. Ashwagandha
2 2. Lavender
3 3. Valerian
4 4. Chamomile
5 5. Passionflower
6 6. Rhodiola Rosea
7 7. Ginkgo Biloba
8 8. Green Tea
9 9. Ginseng
10 10. Andean Maca
11 Stress Care from HSN: Your Ally Against Stress
12 Conclusions

1. Ashwagandha

Ashwagandha is a natural adaptogen that helps the body adapt to stress by regulating the endocrine system and reducing cortisol levels, the stress hormone.

Anxiety Reduction: It lowers symptoms of anxiety and promotes calmness.
Mood Improvement: It stabilizes mood and can help with mild depression.
Increased Energy and Vitality: It fights fatigue and improves motivation.
Improved Cognitive Function: It enhances memory and concentration.
Sleep Support: It promotes restorative sleep, essential for the body and mind’s recovery.

These benefits make Ashwagandha a valuable option for enhancing mental well-being and naturally managing stress.

How to Take Ashwagandha

It can be taken as a food preparation (in powder form) or as a dietary supplement (capsules). In the first case, it can be added as a culinary ingredient (in salads, creams, porridges, smoothies…) and there is no maximum amount specified for consumption. When using dietary supplements, they are standardized from the plant’s root, meaning, it’s concentrated.

The commonly recommended daily dosage is 300-1200 mg of Ashwagandha root extract, spread over several doses, using a standardized extract containing between 5-8% withanolides, the active compounds of Ashwagandha.

ASHWAGANDHA EXTRACT (10:1) 400mg from EssentialSeries

2. Lavender

Lavender is widely recognized for its relaxing and calming properties, which have been utilized in various forms for centuries. These properties include:

Anxiety Reduction: Lavender is known for its ability to decrease anxiety, providing a sense of calm and tranquility.
Sleep Improvement: It helps combat insomnia and enhances sleep quality, facilitating deeper, more restorative rest.
Stress Relief: Its aroma and active compounds contribute to reducing stress levels and accumulated tension.
Sedative Effect: It has a mild sedative effect that can help relax the body and mind.
Emotional Balance: It promotes a sense of well-being and emotional balance.

These properties make lavender a popular choice in aromatherapy and as a dietary supplement for those seeking natural relief from stress and anxiety.

How to Take Lavender

Common ways to use lavender include essential oils, using diffusers, or topically using a carrier oil (coconut or almond) or in a relaxing bath by adding a few drops to the water.

If you want to experience the benefits of lavender more immediately, you can opt for products in capsules, noting the composition in the principles of greatest interest: linalyl acetate and linalool.

The daily recommended dose of lavender in capsules can vary depending on the specific product and the manufacturer’s directions, but generally, the following is recommended: between 80 and 160 mg of lavender extract per day.

LAVENDER EXTRACT (5:1) 160mg from EssentialSeries

3. Valerian

Valerian acts on the nervous system to mainly reduce stress through the following mechanisms:

Increase of GABA (Gamma-Aminobutyric Acid): Valerian increases GABA levels in the brain, a neurotransmitter that has calming and relaxing effects. GABA inhibits excessive neuronal activity, helping to reduce anxiety and promote relaxation.
Receptor Modulation: Valerian affects GABA-A receptors, which are the same receptors that many anxiolytic and sedative drugs act upon, resulting in a feeling of calmness and decreased stress.
Natural Sedative Effect: The active compounds in valerian, such as valepotriates and valerenic acids, have sedative properties that help induce sleep and reduce nervous tension.

These combined mechanisms contribute to making valerian effective in alleviating stress and promoting relaxation.

How to Take Valerian

The daily recommended dose for treating insomnia and anxiety is around 500mg from the root extract (Valeriana officinalis). The active principle of this plant that provides these relaxing benefits is valerenic acid, so look for a product that contains between 0.2-0.8%.

It is recommended to take 1 capsule before going to sleep (about 30 minutes before).

VALERIAN EXTRACT (5:1) 500mg from EssentialSeries

4. Chamomile

Chamomile is a traditional herb used for its components that harbor properties that promote relaxation:

Apigenin: Is a flavonoid that binds to benzodiazepine receptors in the brain, producing sedative and anxiolytic effects. Promotes relaxation and helps reduce anxiety by decreasing excessive neuronal activity.
Bisabolol: This compound has anti-inflammatory and calming properties. It contributes to the overall relaxation of the body and stress reduction, enhancing emotional well-being.
Flavonoids and Terpenoids: These components work together to enhance the sedative and calming effects of chamomile. They help decrease nervous tension and promote a sense of calm and tranquility.

In relation to reducing anxiety, chamomile helps calm the nervous system, in addition to:

Improving Sleep: It promotes restorative sleep by reducing nervous excitement, facilitating sleep onset and improving its quality.
Anti-inflammatory Effect: It reduces inflammation in the body, which can decrease physical discomforts associated with anxiety, such as muscle pain and tension.
Digestive Calm: It alleviates digestive issues like irritable bowel syndrome, often associated with stress and anxiety, improving overall comfort.

How to Take Chamomile

These components and benefits make chamomile a natural and effective option to promote relaxation and combat anxiety, being one of the best forms of intake via infusion, the most traditional form, but capsules, tinctures, and essential oils are also effective options depending on your needs and preferences:

Infusion Preparation:

Add 1-2 teaspoons of dried chamomile flowers to a cup of hot water. Allow to steep for 5-10 minutes and then strain.
Usage: Drink the infusion 1-3 times a day.

It is especially useful to drink a cup before bedtime to improve sleep.

5. Passionflower

Passionflower helps to reduce the sensation of anxiety and stress by acting on the central nervous system, promoting relaxation. Its sedative properties can also help improve sleep quality, facilitating nighttime rest. Additionally, it has a general calming effect, contributing to a general sense of calm and well-being, which is beneficial for daily stress management.

These effects are thanks to its composition:

Flavonoids (such as flavones): They have anxiolytic and sedative properties. They act on the central nervous system to reduce neuronal excitement, promoting relaxation and reducing anxiety.
Alkaloids: They have calming effects and can improve mood. They help regulate neurotransmitters in the brain, contributing to a sense of calm.
GABA (gamma-aminobutyric acid): Passionflower increases GABA levels in the brain, a neurotransmitter that inhibits excessive activity of neurons. This produces a relaxing and anxiolytic effect, similar to how some anxiety medications act.

How to Take Passionflower

Among the ways to consume passionflower are infusions, although our recommendation is to use dietary supplements, as they are practical and easy to dose, allowing for consistent consumption.

You can opt for a product containing between 150-300mg of passionflower extract.

To achieve the best results:

If you are new to using passionflower, start with the lowest recommended dose to see how your body reacts, and gradually increase if necessary.
Consume passionflower regularly and preferably at the same time each day (before sleep).
Do not combine passionflower with alcohol or sedative medications without consulting a healthcare professional, as it may enhance their effects.
Complement the use of passionflower with practices like meditation, yoga, or breathing exercises to enhance its calming effects.

Find Passionflower, among a cast of ingredients that promote restorative sleep, in our formula Sleep Care from EssentialSeries

6. Rhodiola Rosea

Rhodiola helps to calm the mind by regulating cortisol levels, increasing the availability of key neurotransmitters like serotonin and dopamine, and improving mental and physical resilience to stress.

These mechanisms contribute to the reduction of anxiety, improved mood, and more optimal cognitive performance.

Among its active components are:

Rosavins and Salidrosides: These are its main bioactive compounds, known for their adaptogenic properties, and that help regulate the body’s response to stress, enhancing the ability to adapt to stressful situations and reducing cortisol levels (the stress hormone).

By combating fatigue, rhodiola helps to maintain high energy levels and improve mental and physical performance, contributing to a more balanced mental state.

How to Take Rhodiola Rosea

Rhodiola can be consumed in the form of capsules, liquid extract, or tea. The daily recommended dose in capsules is generally 200-800mg, divided into one or two doses.

We recommend:

Take in the Morning or Early in the Day: Since rhodiola can have energizing effects, it’s best to take it in the morning or early afternoon to avoid sleep issues.
Consistency: For the best results, consume rhodiola regularly and preferably at the same time each day.
Consult a Health Professional: Before starting any new dietary supplement, it is advisable to talk with a doctor, especially if you are taking other medications or have preexisting health conditions.

RHODIOLA ROSEA EXTRACT (5:1) 400mg from EssentialSeries

7. Ginkgo Biloba

Ginkgo biloba enhances mood by increasing cerebral blood flow, acting as an antioxidant, and regulating key neurotransmitters like serotonin and dopamine.

Ginkgo biloba increases blood circulation in the brain, improving the oxygenation and nutrient supply to brain cells.

Improved blood flow can enhance brain function and promote a positive mood.

Powerful Antioxidants: It contains flavonoids and terpenoids, which are potent antioxidants, that protect brain cells against oxidative damage, which can improve mental health and reduce symptoms of depression and anxiety.
Regulation of Neurotransmitters: It affects levels of neurotransmitters like serotonin and dopamine, which are crucial for mood regulation. By balancing these neurotransmitters, ginkgo biloba can help improve mood and reduce anxiety.
Anxiety Reduction: Ginkgo biloba has anxiolytic properties that can reduce anxiety symptoms. It improves the body’s ability to handle stress, providing a sense of calm and well-being.
Sleep Improvement: By promoting relaxation and reducing anxiety, ginkgo biloba can improve sleep quality. Better sleep can contribute to greater stress resistance and a better mood during the day.

These combined effects contribute to a greater sense of well-being and a better ability to handle daily stress.

How to Take Ginkgo Biloba

Ginkgo biloba can be beneficial for mental health and stress reduction, but it’s important to consume it safely and consciously.

The recommended dose is 120-240mg of standardized extract per day.
Taking ginkgo biloba with meals can enhance absorption and reduce possible gastrointestinal discomfort.
Consult a healthcare professional before starting to take ginkgo, especially if you are being treated with other medications (it can interact with anticoagulants, antidepressants, and/or diabetes medications).

GINKGO BILOBA EXTRACT (50:1) 120mg from EssentialSeries

8. Green Tea

The content of L-Theanine in green tea can help reduce stress, and this is modulated by:

Increasing Levels of GABA, Serotonin, and Dopamine: L-theanine increases levels of the neurotransmitters GABA, serotonin, and dopamine in the brain. These neurotransmitters are associated with relaxation, well-being, and stress reduction, which helps calm the mind and reduce anxiety.
Induction of Alpha Waves: L-theanine promotes the generation of alpha waves in the brain. Alpha waves are associated with a state of relaxation but alertness, similar to meditation. This helps calm the mind without causing drowsiness, improving mood and reducing stress.
Modulation of Physiological Stress: L-theanine can reduce cortisol levels, the stress hormone, in the body. By lowering cortisol, L-theanine helps mitigate the physiological response to stress, promoting an overall feeling of calm.

Additionally, green tea is rich in other components that possess important health benefits:

Antioxidant Properties: Green tea is rich in catechins, especially epigallocatechin gallate (EGCG). Antioxidants protect cells from oxidative damage, reducing the risk of chronic diseases such as cardiovascular diseases and cancer.
Improvement of Cardiovascular Health: Green tea can improve cholesterol levels and endothelial function. This contributes to reducing the risk of heart diseases, improving circulation, and reducing blood pressure.
Support for Weight Loss: Compounds in green tea can increase metabolism and fat oxidation. This can aid in weight management and reduction of body fat, especially when combined with a balanced diet and regular exercise.
Improvement of Brain Function: The combination of L-theanine and caffeine in green tea improves cognitive function, as it enhances attention, memory, and reaction time, providing better mental clarity and focus.
Anti-inflammatory Properties: Antioxidants and other compounds in green tea have anti-inflammatory effects, which help reduce inflammation in the body, which can alleviate symptoms of inflammatory diseases and improve overall health.

How to Take Green Tea

When taking green tea, you can opt to infuse the plant. To prepare and consume green tea optimally, use hot but not boiling water, infuse the tea leaves for 2-3 minutes, and consume 2-3 cups a day.

Avoid adding sugar and opt to consume it at different times of the day to reap its multiple benefits. Ensure to store tea properly and experiment with different varieties to enjoy its unique flavors and properties.

Ideal Times for Consumption:

Morning: A cup of green tea in the morning can provide an energy boost and increase concentration.
After Meals: Consuming green tea after meals can aid digestion and control blood sugar levels.
Afternoon: A cupin the afternoon can help maintain energy levels without interfering with nighttime sleep.

Alternatively, you may choose a dietary supplement in capsules:

The recommended dose varies by product, but commonly suggested is between 250-500mg of green tea extract per day.
Look for products that indicate the content of EGCG (epigallocatechin gallate), the main antioxidant in green tea. A typical dose of EGCG is 50-200 mg per capsule.

GREEN TEA EXTRACT (25:1) 500mg from EssentialSeries

9. Ginseng

Did you know that ginseng can improve stress resistance? Here’s why:

Natural Adaptogen: Which means it helps the body adapt to and resist the effects of physical, mental, and emotional stress. It improves the body’s ability to maintain internal balance (homeostasis) during stressful situations.
Stress Hormone Regulation: Ginseng can help regulate the production of stress hormones like cortisol. Keeping cortisol levels under control can reduce stress and anxiety symptoms, improving the body’s response to stress.
Improvement of Energy and Vitality: Ginseng increases energy production at the cellular level and enhances physical endurance. By improving energy levels and reducing fatigue, ginseng helps combat the exhaustion associated with chronic stress.

Among the studies that support its efficacy, we can recount:

Study on Ginseng and Stress:

Title: “Effects of Panax Ginseng on Quality of Life”
Source: Journal of Clinical Pharmacology, 2002.
Findings: This study showed that participants who took ginseng extract reported an improvement in quality of life, reduction of stress, and greater overall well-being compared to the placebo group.

Study on Ginseng and Fatigue:

Title: “Efficacy of Ginseng for Reducing Fatigue: A Meta-Analysis”
Source: PLoS One, 2016.
Findings: An analysis of multiple studies indicated that ginseng may be effective in reducing chronic fatigue, suggesting potential to improve stress resistance.

Study on Ginseng and Cognition:

Title: “Panax Ginseng Enhances Cognitive Performance in Healthy Individuals”
Source: Journal of Psychopharmacology, 2005.
Findings: The study concluded that ginseng can improve cognitive function and memory, helping to better manage mental and emotional stress.

How to Take Ginseng

Capsules are a convenient way to consume ginseng, allowing for precise dosing and easy portability. It is suggested to take between 200-400 mg of standardized ginseng extract per day, divided into one or two doses.

For the best results, consume ginseng regularly. Most studies suggest using ginseng for at least 8 weeks to observe its effects.

PANAX GINSENG EXTRACT (35:1) 400mg from EssentialSeries

10. Andean Maca

Maca can calm the nervous system by acting as an adaptogen, regulating stress hormones, boosting energy levels, and providing essential nutrients for nerve function.

In addition to its soothing effects, maca offers multiple additional benefits:

Improvement of Mood: Maca can help increase levels of serotonin and dopamine, neurotransmitters that regulate mood. It enhances emotional well-being and helps reduce symptoms of depression and anxiety.
Increase in Libido: Maca is known for its aphrodisiac properties and its ability to improve sexual health. It enhances libido and sexual function in both men and women, contributing to better overall well-being.
Support for Fertility: Maca can improve fertility by balancing hormones and enhancing reproductive health. It improves sperm quality in men and regulates the menstrual cycle in women.
Improvement of Athletic Performance: Maca can increase endurance and physical energy. It helps improve athletic performance and recovery after exercise.
Regulation of Blood Sugar: Maca can help stabilize blood sugar levels. This is beneficial for people with diabetes or glucose regulation issues.

Incorporating maca into the diet can significantly contribute to overall health and emotional well-being.

How to Take Andean Maca

When incorporating maca into our diet, we can opt for:

Maca Powder: Add 1-2 teaspoons of maca powder to smoothies, yogurt, oatmeal, soups, or juices. Easy to incorporate into various recipes and beverages.
Capsules: These are convenient for precise dosing. Generally, it is suggested to take 500mg of Andean maca root extract.

ANDEAN MACA EXTRACT (10:1) 500mg from EssentialSeries

Stress Care from HSN: Your Ally Against Stress

Stress Care from HSN is a dietary supplement designed to help manage stress and promote overall well-being through a formula based on adaptogens and other key nutrients. With ingredients like Ashwagandha KSM-66®, Lavender, Lemon Balm, this product supports mental and emotional health, improves stress resilience, and contributes to a balanced mood and increased vitality.

What are the benefits of taking Stress Care?

Stress Management: It helps reduce stress levels and improves the body’s ability to handle stressful situations.
Mood Enhancement: It supports a balanced and positive mood.
Energy and Vitality Support: It contributes to maintaining optimal energy levels and reduces fatigue.
Relaxation and Sleep: It promotes relaxation and improves sleep quality, helping to ensure restorative rest.

It is recommended to take regularly, at the indicated daily dose (2 capsules in the morning and 2 capsules in the afternoon) to maintain an optimal state of calm and relaxation.

STRESS CARE from EssentialSeries

Conclusions

Natural plants have been used for centuries to alleviate stress and anxiety, offering a safe and effective alternative to conventional medications, and a series of significant benefits:

Reduce cortisol levels, improve stress resistance, and promote relaxation.
Increase energy and endurance, improve mental clarity and reduce fatigue.
Alleviate anxiety and improve sleep quality.

Are you looking for natural ways to reduce stress and anxiety? We invite you to try these wonderful plants and discover their benefits for yourself.

Share Your Experience!

We would love to hear about your experiences with these natural plants. Which have you tried? How have they helped you? Share your stories and recommendations with our community so we can all learn and benefit together.

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