What Herbs Can Cause Anxiety? Watch Out for These Hidden Triggers

May, 24 2025

You might grab an herbal tea or pop a supplement thinking it’ll chill you out, but some of these so-called “natural” helpers can do the exact opposite. An herb that’s fine for your buddy might actually leave you feeling jittery or short-tempered. Sometimes, it’s not just coffee or energy drinks that mess with your head—some plants pack more punch than you expect.

Don’t assume every herb that claims to be calming is safe if you deal with anxiety. Some can sneak up on you with side effects that feel a lot like a panic attack—think racing heart, restlessness, or trouble sleeping. Even the labels can be confusing or misleading, so you need to know what’s really inside that capsule or bottle before you take it.

If you’re already struggling with anxiety, it pays to double-check those “gentle” herbs. A little research now can save you from unwanted surprises down the road.

• When Nature Backfires: How Herbs Can Spark Anxiety
• The Biggest Offenders: Herbs Linked to Anxiety
• Why Do These Herbs Mess With Your Mood?
• Spotting the Signs: Could Your Supplement Be the Culprit?
• Safer Herbal Choices for Calmer Nerves
• Tips Before You Try: Staying Smart With Supplements

When Nature Backfires: How Herbs Can Spark Anxiety

When you hear “herbal supplements,” it’s easy to picture gentle remedies. Lots of people think plant-based means safe, but that’s not always true. Some herbs mess with your brain chemistry or body in ways that can crank up your anxiety, leave you restless, or even make your heart pound like you’ve had one too many energy drinks.

Herbs can trigger anxiety symptoms because they often have active compounds that act on your nervous system. For example, certain herbs can boost adrenaline or mess with your body’s natural balance of neurotransmitters. Mix that with caffeine, your own body chemistry, or other medications and things can go sideways fast. It’s not just the exotic stuff, either—common herbs like ginseng can trip you up if you’re sensitive.

If you think only heavy doses can be a problem, think again. Some folks react to even small amounts, especially if they already have anxiety. And let’s not forget—herbal supplements aren’t as tightly regulated as prescription meds, so you never really know the exact strength or even what’s in that bottle.

Herb	Main Active Compound	Known Effects
Ginseng	Ginsenosides	Stimulating, can cause jitters
Yohimbe	Yohimbine	Raises heart rate and anxiety
Guarana	Caffeine	Can trigger anxiety, insomnia
Ephedra (banned in many places)	Ephedrine	Stimulant, raises anxiety risk

Here’s what usually trips people up the most:

• Thinking “natural” always means “gentle” or “risk-free.”
• Ignoring how certain herbs interact with everyday stuff like coffee or meds.
• Not checking if anxiety is a possible side effect of an herb before trying it.

If you’re looking for herbs that won’t hurt your nerves, stick around—there’s more to know before you toss back that next capsule or tea.

The Biggest Offenders: Herbs Linked to Anxiety

If you’re trying to avoid feeling more anxious, it helps to know exactly which herbs to be wary of. Even in the health store aisle, some bottles are quietly hiding ingredients that could rough up your nerves. Here are the main troublemakers when it comes to herbs and anxiety:

• Ginseng: People use ginseng to boost energy, but that’s the problem if you’re prone to anxiety. The stimulating effect can give you jitters, make your heart pound, and mess with your sleep.
• Yohimbe: This herb is sometimes added to weight loss or fitness supplements. Yohimbe is actually a stimulant and can cause rapid heart rate, agitation, or even panic, especially in higher doses.
• Guarana: Guarana seeds have a high caffeine content—way more than coffee beans. This can leave you amped up, shaky, or restless.
• Ephedra (Ma Huang): While illegal in many countries because of how harsh it can be, some products still slip through online. Ephedra is infamous for speeding up the nervous system, triggering anxiety, and even causing dangerous heart issues.
• St. John’s Wort: Oddly enough, even though it’s used for mood, some people get more anxious after taking it. It can also interact badly with other meds, making things worse.
• Schisandra: Touted as an adaptogen, schisandra isn’t for everyone. Some folks notice it actually revs them up, leading to nervousness or trouble unwinding.

Dr. Catherine Ulbricht from the Harvard Medical School highlights the risk:

“Just because a supplement is called ‘natural’ doesn’t mean it’s always safe, especially for people sensitive to anxiety or stimulants.”

Pay extra attention to blends or ‘energy’ formulas—they often sneak in herbs like guarana or ginseng without being clear on the label. If you start feeling on edge, check the ingredients first before you blame everything else in your day.

Why Do These Herbs Mess With Your Mood?

It’s wild, but some herbs actually work in your body kind of like prescription drugs—just without the doctor telling you what could go wrong. Many herbs kick-start changes in your brain’s chemistry or mess with hormone levels, which can sometimes bring out anxiety instead of calming you.

Take ginseng for example. It can speed up your nervous system and raise energy, but that boost can leave you feeling shaky or wired if you’re prone to anxiety. Guarana is another one: it’s loaded with natural caffeine, so it ramps up your heart rate and keeps you buzzing, which isn’t ideal for anxious folks.

St. John’s wort might sound harmless because it’s sold for mood support, but it messes with serotonin levels in your brain. For some people, having too much or too little of that chemical can trigger anxious feelings or make them worse.

Some herbs interact with medications you might already be taking. This can either boost their effects or make them work differently, causing your mood to bounce all over the place. Licorice root, for instance, can mess with cortisol—the stress hormone—which sometimes makes people feel edgy or restless.

• Herbs can act on brain chemicals like serotonin, dopamine, or adrenaline, which all play a role in anxiety.
• Some herbs are stimulants in disguise, raising blood pressure or heart rate (not great if you’re already anxious).
• Mixing herbs with anxiety meds (or even birth control or thyroid drugs) sometimes leads to unexpected side effects.
• People react differently—what’s calming for one person may be agitating for another, depending on genetics and body chemistry.

If you don’t always feel great after taking an herb, it’s not in your head. There’s real science behind those side effects.

Spotting the Signs: Could Your Supplement Be the Culprit?

If your anxiety is suddenly worse and you can’t figure out why, your herbal supplement could be to blame. It can be tough to connect the dots, especially when labels make herbs sound gentle or harmless. Some herbs like ginseng, rhodiola, or even green tea extract can sneak anxiety back into your life without any warning signs from the packaging.

Here’s what to watch for if you think an herbal supplement might be spiking your nerves:

• Feeling restless or jittery, kind of like you’ve had too much coffee.
• Noticeable increase in your heart rate or feeling "wired" at weird times of day.
• Trouble sleeping, even if you never had much of a problem before.
• Mood swings that seem out of character (sudden irritation, nervousness, or even impatience for no clear reason).
• Stomach problems or headaches that hit after you take your supplement.

If you get these symptoms and recently started, stopped, or changed an herbal product, that’s a big clue. Sometimes symptoms start slow and get worse the longer you use the herb. People used to think natural products meant “no side effects,” but that’s not how our bodies work—it’s all chemistry in the end.

One practical tip: try a supplement diary. Jot down what you take, what dose, time of day, and how you feel later. If you notice a pattern—like anxiety kicking in after you take a certain herb—bring this info to your doctor. Don’t just stop prescriptions cold turkey, but you might want to hit pause on any new herb if you’re feeling off.

Talking with someone who knows herbs (like a pharmacist or a doctor who respects natural remedies) can also help. They’ll have seen weird reactions before. Sometimes swapping out one "energizing" herb with a milder one makes all the difference for your peace of mind.

Safer Herbal Choices for Calmer Nerves

If you want to sidestep anxiety spikes and still get some chill from herbal supplements, it’s all about picking the right stuff. Not every herb is out to get you—plenty have a pretty good safety history and can even support a calmer mood for most people.

Some of the best-studied herbs for relaxation are:

• Chamomile: Probably the most classic, chamomile tea isn’t just a bedtime thing. Several studies have found it gentle and effective for easing mild anxiety symptoms. Most folks tolerate it well, but if you’re allergic to ragweed, skip it.
• Lavender: You don’t have to just sniff it—oral lavender capsules (like Silexan) have shown positive results in clinical trials for reducing anxiety. Don’t go overboard; stick with standard doses.
• Lemon balm: Research has shown that lemon balm (Melissa officinalis) may help reduce stress and promote calm without drowsiness. You’ll see it in teas and capsules.
• Passionflower: This herb can support your nervous system and is often used short-term for insomnia or mild stress. Just don’t use it with other sedatives.
• Ashwagandha: It’s a big deal in Ayurveda and is now popular worldwide. Ashwagandha seems to help the body cope with stress, and some studies link it to lower anxiety scores. Start low and see how your body reacts.

For quick reference, here’s what’s known about some common "safe" herbs and how people report feeling after taking them:

Herb	Common Use	Notable Side Effects	Main Safety Note
Chamomile	Sleep, mild anxiety	Drowsiness, rare allergy	Avoid with ragweed allergy
Lavender	Calm, sleep	Mild GI upset (rare)	Don’t overdo it
Lemon Balm	Stress relief	Drowsiness (if high dose)	Monitor dosage
Passionflower	Relaxation, sleep	Possible sedation	Avoid combo with sedatives
Ashwagandha	Stress, anxiety	GI upset, sometimes drowsiness	Start with small doses

Here’s a simple tip: always start with the lowest possible dose and only try one new herb at a time. That way, if you do feel off, you’ll know exactly which supplement is the problem. And get advice from a professional before mixing herbs with prescription meds or if you’ve got underlying health issues. Not all "natural" stuff is risk-free, but with a little caution, you can find herbal remedies that help you keep your cool.

Tips Before You Try: Staying Smart With Supplements

Getting into herbal supplements sounds easy—just pick something labeled "natural" and you're good, right? Not so fast. Sadly, a lot of people run into trouble because they don’t read the fine print or check possible side effects. So before you add a new herb to your routine, here are some practical steps you should take.

• Talk to your doctor or pharmacist first. This is key, especially if you take meds, have a history of anxiety, or have health conditions. Some herbs mess with prescriptions and your mental state.
• Read ingredient labels. Some blends sneak in more than one herb—like ginseng or licorice root—that can trigger anxiety even at low doses.
• Research what you’re buying. Stick with brands that show their products have been third-party tested for quality and accurate labeling.
• Start with a small dose. Side effects like jitters or anxiety usually show up early if you’re sensitive.
• Watch for changes. Keep a note on your phone if you start to feel restless, have a faster heart rate, or have trouble sleeping after starting something new.

Lots of herbal supplements aren’t regulated the same way as medications in countries like the U.S. This means companies don’t have to prove their product works or is safe. The table below gives a quick look at how supplements stack up versus regular meds:

Criteria	Supplements	Prescription Medications
FDA Review For Safety	No	Yes
Proof of Effectiveness Needed	No	Yes
Quality Testing Required	Optional	Mandatory
Clear Dosage Instructions	Varies	Yes

One more thing—be honest with your healthcare provider about everything you’re taking. Even if it feels weird to mention herbal supplements, it matters. Mixing stuff can lead to surprises, and not the fun kind. When it comes to managing anxiety, being careful with herbs is just smart self-care.