Estimated reading time: 6 minutes
I know how much you just want your child to feel calmer right away—and how heavy those worries about medication side effects can feel. You are absolutely not alone in that.
The encouraging news is that research shows natural support—like certain vitamins and calming herbs—can truly help settle the brain and bring emotions back into balance. And when we calm the brain first, everything else gets a little easier.
In this guide, I’m going to walk you through seven well-studied supplements that may ease anxiety and support your child’s nervous system. I’ll also share practical tips to help you decide if these options could be a good fit for your child’s unique needs.
What Are the Best Anxiety Supplements for Kids and Teens?
Supplements aren’t a cure, but they give the brain what it needs to steady itself. Think of them as fuel for balance, not a shortcut. These seven are the most studied for easing anxiety in kids and adults.
1. Magnesium
Often called the “calm mineral,” magnesium supports nervous system stability and stress recovery (Al Alawi et al., 2018). Most kids fall short through food alone.
- Strengthens stress response
- Improves sleep and mood
- Powers energy and detox pathways
2. Omega-3 Fatty Acids
These “brain oils” reduce inflammation and improve mood (Grosso et al., 2014). Found in salmon, sardines, and walnuts, they also influence serotonin.
- Boost focus and learning
- Support emotional balance
- Ease hidden brain inflammation
3. B Vitamins
B6, B12, and folate act like spark plugs for neurotransmitters. Kids with MTHFR variants may need methylfolate.
- Reduce fatigue and stress
- Support serotonin and dopamine
- Work best as a B-complex
4. Vitamin D
Low Vitamin D often links with anxiety and depression (Parker et al., 2017).
- Balances mood and stress hormones
- Works with magnesium for brain health
- Deficiency is common, especially indoors
5. L-Theanine
An amino acid in green tea that calms without sedation (Unno et al., 2018).
- Increases relaxing alpha waves
- Supports dopamine, GABA, serotonin
- Quick, gentle, and safe for kids
6. Ashwagandha
An Ayurvedic adaptogen that lowers cortisol and restores resilience (Chandrasekhar et al., 2012).
- Calms agitation
- Reduces stress-related inflammation
- Balances the HPA axis
7. Probiotics
Gut health deeply affects mood. Probiotics strengthen this brain-gut pathway (Sarkar et al., 2016).
- Support serotonin production
- Lower systemic inflammation
- Improve mood regulation
Supplements don’t replace therapy, parenting tools, or lifestyle care. Yet they can steady a dysregulated brain, and when that happens, everything else begins falling into place.
How Do Anxiety Supplements Work in the Brain?
Anxiety can feel like your child’s system is stuck on high alert—an engine revving nonstop. Supplements gently support balance.
- Magnesium helps the brain “turn off” after stress.
- B vitamins fuel neurotransmitters (serotonin and dopamine).
- Omega-3s reduce inflammation that drives anxious thoughts.
Yet your calm presence matters most. Co-regulation settles their system, proving when the brain finds calm, everything else follows.
Which Anxiety Supplements Are Backed by Science?
Parents often ask me, “Is this just hype?” Fortunately, the research says no.
- A 2017 review by Boyle et al. (2017) in Nutrients found magnesium supplementation reduced anxiety symptoms in both children and adults.
- Studies also show that omega-3 fatty acids reduce mood symptoms and boost attention.
- L-theanine increases calming brain waves tied to focus and relaxation.
Families often tell me, “We finally saw our child sleep better, or focus without constant redirection.” That’s not magic, that’s biology at work.
When we fuel the brain with what it craves, regulation comes easier. Remember: Calm the Brain First, Everything Follows.
What’s the Safest Way to Start Supplements for Anxiety?
Safety always comes first when you’re caring for a child’s brain. One simple conversation with your provider can prevent headaches down the road. That extra layer of reassurance matters more than parents often realize.
Here’s how to keep things doable without feeling overwhelmed:
- Try one supplement at a time
- Choose brands with third-party testing
- Notice changes in mood, sleep, or focus
- Start with food—salmon, leafy greens, nuts
Progress whispers—a calmer morning, fewer after-school tears, better sleep. Those small wins mean regulation is happening
Can Supplements Replace Anxiety Medication?
Supplements can help—but they don’t replace professional treatment if anxiety is severe. They’re best used as part of a Regulation First Parenting™ approach:
- Regulate with nutrition, sleep, and supplements
- Connect through co-regulation and safe emotional space
- Correct behavior once the nervous system is calm
Parent story:
Rachel, a mom of a 9-year-old with anxiety, said adding magnesium glycinate and salmon twice a week helped her daughter sleep better and calm down. “Little by little, she became calmer,” Rachel shared.
Takeaway: Supplements can be part of a hopeful, step-by-step plan.
What Questions Should Parents Ask Before Giving Supplements?
Here are smart questions to bring to your provider—because you don’t have to figure this out alone:
- Is this supplement safe for children?
- What’s the right dosage?
- Will it interact with my child’s medication?
- How long before we see changes?
- Should we recheck nutrient levels with lab tests?
When you ask the right questions, you get the clarity every parent needs. And remember: these tools work best when we calm the brain first.
When Should I Seek Professional Help for My Child’s Anxiety?
Supplements can help, yet sometimes a professional hand is essential. Watch closely for signs that something deeper is happening:
- Panic attacks or relentless daily distress
- Avoiding school or social situations completely
- Thoughts of self-harm or persistent hopelessness
- No noticeable change after steady natural supports
Trust that gut feeling—it rarely misleads. Supplements help balance the nervous system, ease sleep, sharpen thinking, and calm moods. Little shifts often appear quietly, like a sunrise sneaking over the horizon.
Parent Action Steps
FAQs
Can I take magnesium with omega-3?
Yes, certain forms of magnesium pair well with omega-3s, supporting brain and heart health. Always check with your healthcare provider first, especially if you or your child take other medications.
Is it okay to take Vitamin D at night?
Absolutely! You can take Vitamin D at night or in the morning—whatever fits your schedule best. Just remember to take it with or after a meal to help with absorption.
How soon after taking Vitamin D will my kid feel better?
Every child is unique, so the time it takes to feel better after starting Vitamin D can vary. It might depend on your kid’s level of Vitamin D deficiency, stress, and overall health. Stick to the recommended dosage, and give it some time to work.
Can Ashwagandha cause palpitations?
Ashwagandha is generally safe for stress and anxiety support. Rarely, higher doses may trigger palpitations. Lower the dose or stop and consult your healthcare provider if this happens.
Can Vitamin D deficiency cause anxiety?
Yes. Vitamin D supports brain and endocrine health. Low levels can increase stress and anxiety and may affect magnesium balance, which can further impact mood and regulation.
Can you take Ashwagandha with Magnesium?
Yes, Ashwagandha and certain magnesium forms can reduce stress and improve sleep. Always check with a healthcare provider first to ensure safety with current health needs or medications.
Citations
Al Alawi, A. M., Majoni, S. W., & Falhammar, H. (2018). Magnesium and Human Health: Perspectives and Research Directions. International journal of endocrinology, 2018, 9041694. https://doi.org/10.1155/2018/9041694
Boyle, N. B., Lawton, C., & Dye, L. (2017). The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients, 9(5), 429. https://doi.org/10.3390/nu9050429
Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian journal of psychological medicine, 34(3), 255–262. https://doi.org/10.4103/0253-7176.106022
Grosso, G., Galvano, F., Marventano, S., Malaguarnera, M., Bucolo, C., Drago, F., & Caraci, F. (2014). Omega-3 fatty acids and depression: scientific evidence and biological mechanisms. Oxidative medicine and cellular longevity, 2014, 313570. https://doi.org/10.1155/2014/313570
Parker, G. B., Brotchie, H., & Graham, R. K. (2017). Vitamin D and depression. Journal of affective disorders, 208, 56–61. https://doi.org/10.1016/j.jad.2016.08.082
Sarkar, A., Lehto, S. M., Harty, S., Dinan, T. G., Cryan, J. F., & Burnet, P. W. J. (2016). Psychobiotics and the Manipulation of Bacteria-Gut-Brain Signals. Trends in neurosciences, 39(11), 763–781. https://doi.org/10.1016/j.tins.2016.09.002
Unno, K., Tanida, N., Ishii, N., Yamamoto, H., Iguchi, K., Hoshino, M., Takeda, A., Ozawa, H., Ohkubo, T., Juneja, L. R., & Yamada, H. (2013). Anti-stress effect of theanine on students during pharmacy practice: positive correlation among salivary α-amylase activity, trait anxiety and subjective stress. Pharmacology, biochemistry, and behavior, 111, 128–135. https://doi.org/10.1016/j.pbb.2013.09.004
Always remember… “Calm Brain, Happy Family™”
Disclaimer: This article is not intended to give health advice and it is recommended to consult with a physician before beginning any new wellness regime. *The effectiveness of diagnosis and treatment vary by patient and condition. Dr. Roseann Capanna-Hodge, LLC does not guarantee certain results.
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