Ingredient
Ashwagandha
Effect: Reduces stress and anxiety by lowering cortisol levels, promoting calmness.
Evidence: A 2019 study found 240 mg/day of ashwagandha significantly reduced stress and anxiety in adults over 60 days. May enhance mood, indirectly aiding social confidence.
Ingredient
Chamomile
Effect: Soothes anxiety and promotes relaxation via apigenin, which binds to benzodiazepine receptors in the brain.
Evidence: A 2016 study found long-term chamomile extract use (500 mg/day) reduced moderate-to-severe anxiety.
Ingredient
L-Theanine
Effect: Promotes relaxation without sedation, improves focus, and enhances social ease by increasing GABA and serotonin levels.
Evidence: A 2019 review showed 100–400 mg/day of L-theanine reduced anxiety in stressful situations, often within 30–60 minutes.
Ingredient
Lavender
Effect: Reduces anxiety and promotes calmness via linalool, which modulates GABA activity, aiding social relaxation.
Evidence: A 2010 clinical trial (n=221) found 80 mg/day of Silexan (oral lavender oil) reduced anxiety (Hamilton Anxiety Scale) comparably to lorazepam in patients with subthreshold anxiety over 6 weeks.
Ingredient
Passionflower
Effect: Calms the mind by increasing GABA, aiding social relaxation and reducing anxiety.
Evidence: A 2011 double-blind, placebo-controlled study (n=60) showed passionflower tea (equivalent to 500 mg/day) reduced anxiety symptoms (subjective sleep quality and anxiety scores) as effectively as oxazepam in 7 days.
Ingredient
Rhodiola Rosea
Effect: Enhances resilience to stress, boosts mood, and may improve confidence by increasing dopamine and serotonin.
Evidence: A 2015 randomized controlled trial (n=80) showed 400 mg/day of Rhodiola rosea extract reduced anxiety and stress symptoms (Perceived Stress Scale) in 2 weeks, with improved mental clarity and mood.