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Photo:Photographer Victor Protasio, Food Stylist Ruth Blackburn, Prop Stylist Christina Daley
Photographer Victor Protasio, Food Stylist Ruth Blackburn, Prop Stylist Christina Daley
Stress and anxiety are a normal part of life. However, if you have anxiety disorder, these frazzled feelings do not go away. Over time, anxiety can impact your ability to participate in daily activities. As many as 19% of U.S. adults have experienced prolonged anxiety.
Medication and therapy are the primary tools for tackling anxiety. However, diet may also play a role in supporting your mood. It’s not just what is on your plate that will make a difference to your stress levels either. Your overall hydration as well as what you drink can have a noticeable impact on your anxiety levels. Read on to learn more about the best beverages for easing anxiety, according to dietitians.
The 4 Best Drinks for Lowering Anxiety
1. Chamomile Tea
If you’ve ever struggled with insomnia, there’s a good chance you’ve heard that chamomile may help you catch more zzz’s at night. The same calming effect that improves sleep may also ease anxiety. “Chamomile tea is beneficial for anxiety due to its active ingredient, apigenin. Apigenin is a flavonoid compound found in chamomile that has been shown to have anti-anxiety effects,” saysWan Na Chan, M.P.H., RD,owner of One Pot Wellness.In fact, she points to some research that shows that chamomile extract has been reported to alleviate anxiety, improve mood and relieve pain.Stick with consumingchamomile tea, though, which is generally considered safe, rather than other forms, like extracts.
2. Green Tea
Green tea is a widely popular beverage that has been linked to ahost of health benefitslike reduced inflammation, improved blood sugars and better digestion. Lower anxiety may be another benefit to add to the growing list. Green tea is rich in a specific amino acid called L-theanine, which has been associated with better mood and lower anxiety symptoms.
One review found that supplementing with 200 to 400 milligrams of L-theanine could significantly reduce anxiety and stress.And one small study found that people reported greater improvements in their sleep, depression and anxiety when they took 200 milligrams of L-theanine daily for four weeks versus a placebo group.
Although the research on L-theanine sounds promising, one thing to note about these studies is that the amount of L-theanine included in the supplements is much higher than what is in a cup of brewed green tea, which ranges from 8 to 30 milligrams.
3. 100% Fruit Juice
We all know that eating your fruits and vegetables is good for your overall health, but did you know that they may improve your mood, too? Anxiety and depression have been associated with lower antioxidant levels in the body.Lower levels of antioxidants may mean higher levels of oxidative stress and inflammation, which can make you more prone to anxiety.
While we generally recommend consuming whole fruits and vegetables (hello,fiber!) over juice, there may be mood-boosting benefits to consuming a glass of 100% fruit juice. Data collected from over 62,000 adults about their mental health and diet found that those who regularly consumed 100% fruit juice reported fewer days of feeling anxious than non-juice drinkers.Worried about the sugar in a glass of juice? Combine fruit juice with unsweetened tea, like we did for thisHibiscus-Pomegranate Iced Tea, to reduce the overall sugar content per glass.
4. Water
Feeling cranky and on-edge? Pour yourself a glass of water. “It keeps blood flowing throughout our body and is essential for delivering nutrients and energy sources to our brain,” saysLaura M. Ali, M.S., RDN, a culinary nutritionist and the author of the cookbookMIND Diet for Two. “Research has shown increased rates of depression and anxiety in people who drink less water,” she says. Although it’s not quite known why, water may affect levels of norepinephrine, a neurotransmitter that plays a role in our body’s reaction to stress.In addition, even a small (1%) dip in hydration levels has been shown to be enough to trigger emotions such as anger, hostility, depression and tension.Don’t like drinking plain water? Incorporatemore hydrating foodsinto your diet.
3 More Stress-Relieving Beverages
1. Milk
2. Fermented Drinks
As we learn more about the brain-gut connection every day, note that some drinks like kombucha and kefir pack probiotics that may be helpful for improving mood. “Kefir is a naturally fermented dairy drink that contains active healthy bacteria,Lactobacillus, that are important for keeping your GI tract healthy and may also have a role in supporting brain health.Lactobacillushas been shown in some early research to help reduce anxiety,” says Ali. “These probiotic bacteria tamp down inflammation in our brain, which increases signaling in our brain to release the hormone serotonin, known for its calming effect,” she explains.
3. Ginger Tea
Ginger is well-known for its ability tocombat inflammation. We know that anxiety and inflammation are linked, so sipping on a warm cup of ginger tea may help improve your mood. Try thisSoothing Ginger-Lemon Teaor a cup ofOrange-Ginger Tea.
The Bottom Line
Diet alone won’t solve your anxiety. If you have chronic anxiety, it’s important to work with a licensed, qualified health care practitioner to talk about your options for treatment. However, certain elements in your diet, including what you drink, can be a useful tool for helping to find calm in your day-to-day life. When you’re feeling stressed, leveling up your hydration can be a first step for lifting your mood. Water is great, but we also love the anxiety-fighting drinks from this list like tea and fruit juice. As we learn more about the connection between our gut health and mood, fermented drinks like kombucha and kefir may also deserve a spot in your beverage lineup.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institute of Mental Health.Any Anxiety Disorder.Kramer DJ, Johnson AA.Apigenin: a natural molecule at the intersection of sleep and aging.Front Nutr. 2024;11:1359176. doi:10.3389/fnut.2024.1359176Amsterdam JD, Li QS, Xie SX, Mao JJ.Putative antidepressant effect of Chamomile (Matricaria chamomillaL.) oral extract in subjects with comorbid generalized anxiety disorder and depression.J Altern Complement Med. 2020;26(9):813-819. doi:10.1089/acm.2019.0252National Center for Complementary and Integrative Health.Chamomile.Williams JL, Everett JM, D’Cunha NM, et al.The effects of green tea amino acid L-Theanine consumption on the ability to manage stress and anxiety levels: a systematic review.Plant Foods Hum Nutr75, 12–23 (2020). doi:10.1007/s11130-019-00771-5Hidese S, Ogawa S, Ota M, Ishida I, Yasukawa Z, Ozeki M, Kunugi H.Effects of L-Theanine administration on stress-related symptoms and cognitive functions in healthy adults: a randomized controlled trial.Nutrients. 2019; 11(10):2362. doi:10.3390/nu11102362Wang H, Jin M, Xie M, et al.Protective role of antioxidant supplementation for depression and anxiety: A meta-analysis of randomized clinical trials.J Affect Disord. 2023;323:264-279. doi:10.1016/j.jad.2022.11.072Agarwal S, Fulgoni VL III, Jacques PF.Association of 100% fruit juice consumption with cognitive measures, anxiety, and depression in US adults.Nutrients. 2022; 14(22):4827. doi:10.3390/nu14224827Haghighatdoost F, Feizi A, Esmaillzadeh A, et al.Drinking plain water is associated with decreased risk of depression and anxiety in adults: Results from a large cross-sectional study.World J Psychiatry. 2018;8(3):88-96. doi:10.5498/wjp.v8.i3.88Maydych V.The interplay between stress, inflammation, and emotional attention: relevance for depression.Front Neurosci. 2019;13:384. doi:10.3389/fnins.2019.00384Du C, Hsiao PY, Ludy M-J, Tucker RM.Relationships between dairy and calcium intake and mental health measures of higher education students in the United States: outcomes from moderation analyses.Nutrients. 2022; 14(4):775. doi:10.3390/nu14040775U.S. Department of Agriculture. FoodData Central.Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.Merkouris E, Mavroudi T, Miliotas D, Tsiptsios D, Serdari A, Christidi F, Doskas TK, Mueller C, Tsamakis K.Probiotics’ effects in the treatment of anxiety and depression: a comprehensive review of 2014–2023 clinical trials.Microorganisms. 2024; 12(2):411. doi:10.3390/microorganisms12020411
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institute of Mental Health.Any Anxiety Disorder.Kramer DJ, Johnson AA.Apigenin: a natural molecule at the intersection of sleep and aging.Front Nutr. 2024;11:1359176. doi:10.3389/fnut.2024.1359176Amsterdam JD, Li QS, Xie SX, Mao JJ.Putative antidepressant effect of Chamomile (Matricaria chamomillaL.) oral extract in subjects with comorbid generalized anxiety disorder and depression.J Altern Complement Med. 2020;26(9):813-819. doi:10.1089/acm.2019.0252National Center for Complementary and Integrative Health.Chamomile.Williams JL, Everett JM, D’Cunha NM, et al.The effects of green tea amino acid L-Theanine consumption on the ability to manage stress and anxiety levels: a systematic review.Plant Foods Hum Nutr75, 12–23 (2020). doi:10.1007/s11130-019-00771-5Hidese S, Ogawa S, Ota M, Ishida I, Yasukawa Z, Ozeki M, Kunugi H.Effects of L-Theanine administration on stress-related symptoms and cognitive functions in healthy adults: a randomized controlled trial.Nutrients. 2019; 11(10):2362. doi:10.3390/nu11102362Wang H, Jin M, Xie M, et al.Protective role of antioxidant supplementation for depression and anxiety: A meta-analysis of randomized clinical trials.J Affect Disord. 2023;323:264-279. doi:10.1016/j.jad.2022.11.072Agarwal S, Fulgoni VL III, Jacques PF.Association of 100% fruit juice consumption with cognitive measures, anxiety, and depression in US adults.Nutrients. 2022; 14(22):4827. doi:10.3390/nu14224827Haghighatdoost F, Feizi A, Esmaillzadeh A, et al.Drinking plain water is associated with decreased risk of depression and anxiety in adults: Results from a large cross-sectional study.World J Psychiatry. 2018;8(3):88-96. doi:10.5498/wjp.v8.i3.88Maydych V.The interplay between stress, inflammation, and emotional attention: relevance for depression.Front Neurosci. 2019;13:384. doi:10.3389/fnins.2019.00384Du C, Hsiao PY, Ludy M-J, Tucker RM.Relationships between dairy and calcium intake and mental health measures of higher education students in the United States: outcomes from moderation analyses.Nutrients. 2022; 14(4):775. doi:10.3390/nu14040775U.S. Department of Agriculture. FoodData Central.Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.Merkouris E, Mavroudi T, Miliotas D, Tsiptsios D, Serdari A, Christidi F, Doskas TK, Mueller C, Tsamakis K.Probiotics’ effects in the treatment of anxiety and depression: a comprehensive review of 2014–2023 clinical trials.Microorganisms. 2024; 12(2):411. doi:10.3390/microorganisms12020411
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
National Institute of Mental Health.Any Anxiety Disorder.Kramer DJ, Johnson AA.Apigenin: a natural molecule at the intersection of sleep and aging.Front Nutr. 2024;11:1359176. doi:10.3389/fnut.2024.1359176Amsterdam JD, Li QS, Xie SX, Mao JJ.Putative antidepressant effect of Chamomile (Matricaria chamomillaL.) oral extract in subjects with comorbid generalized anxiety disorder and depression.J Altern Complement Med. 2020;26(9):813-819. doi:10.1089/acm.2019.0252National Center for Complementary and Integrative Health.Chamomile.Williams JL, Everett JM, D’Cunha NM, et al.The effects of green tea amino acid L-Theanine consumption on the ability to manage stress and anxiety levels: a systematic review.Plant Foods Hum Nutr75, 12–23 (2020). doi:10.1007/s11130-019-00771-5Hidese S, Ogawa S, Ota M, Ishida I, Yasukawa Z, Ozeki M, Kunugi H.Effects of L-Theanine administration on stress-related symptoms and cognitive functions in healthy adults: a randomized controlled trial.Nutrients. 2019; 11(10):2362. doi:10.3390/nu11102362Wang H, Jin M, Xie M, et al.Protective role of antioxidant supplementation for depression and anxiety: A meta-analysis of randomized clinical trials.J Affect Disord. 2023;323:264-279. doi:10.1016/j.jad.2022.11.072Agarwal S, Fulgoni VL III, Jacques PF.Association of 100% fruit juice consumption with cognitive measures, anxiety, and depression in US adults.Nutrients. 2022; 14(22):4827. doi:10.3390/nu14224827Haghighatdoost F, Feizi A, Esmaillzadeh A, et al.Drinking plain water is associated with decreased risk of depression and anxiety in adults: Results from a large cross-sectional study.World J Psychiatry. 2018;8(3):88-96. doi:10.5498/wjp.v8.i3.88Maydych V.The interplay between stress, inflammation, and emotional attention: relevance for depression.Front Neurosci. 2019;13:384. doi:10.3389/fnins.2019.00384Du C, Hsiao PY, Ludy M-J, Tucker RM.Relationships between dairy and calcium intake and mental health measures of higher education students in the United States: outcomes from moderation analyses.Nutrients. 2022; 14(4):775. doi:10.3390/nu14040775U.S. Department of Agriculture. FoodData Central.Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.Merkouris E, Mavroudi T, Miliotas D, Tsiptsios D, Serdari A, Christidi F, Doskas TK, Mueller C, Tsamakis K.Probiotics’ effects in the treatment of anxiety and depression: a comprehensive review of 2014–2023 clinical trials.Microorganisms. 2024; 12(2):411. doi:10.3390/microorganisms12020411
National Institute of Mental Health.Any Anxiety Disorder.
Kramer DJ, Johnson AA.Apigenin: a natural molecule at the intersection of sleep and aging.Front Nutr. 2024;11:1359176. doi:10.3389/fnut.2024.1359176
Amsterdam JD, Li QS, Xie SX, Mao JJ.Putative antidepressant effect of Chamomile (Matricaria chamomillaL.) oral extract in subjects with comorbid generalized anxiety disorder and depression.J Altern Complement Med. 2020;26(9):813-819. doi:10.1089/acm.2019.0252
National Center for Complementary and Integrative Health.Chamomile.
Williams JL, Everett JM, D’Cunha NM, et al.The effects of green tea amino acid L-Theanine consumption on the ability to manage stress and anxiety levels: a systematic review.Plant Foods Hum Nutr75, 12–23 (2020). doi:10.1007/s11130-019-00771-5
Hidese S, Ogawa S, Ota M, Ishida I, Yasukawa Z, Ozeki M, Kunugi H.Effects of L-Theanine administration on stress-related symptoms and cognitive functions in healthy adults: a randomized controlled trial.Nutrients. 2019; 11(10):2362. doi:10.3390/nu11102362
Wang H, Jin M, Xie M, et al.Protective role of antioxidant supplementation for depression and anxiety: A meta-analysis of randomized clinical trials.J Affect Disord. 2023;323:264-279. doi:10.1016/j.jad.2022.11.072
Agarwal S, Fulgoni VL III, Jacques PF.Association of 100% fruit juice consumption with cognitive measures, anxiety, and depression in US adults.Nutrients. 2022; 14(22):4827. doi:10.3390/nu14224827
Haghighatdoost F, Feizi A, Esmaillzadeh A, et al.Drinking plain water is associated with decreased risk of depression and anxiety in adults: Results from a large cross-sectional study.World J Psychiatry. 2018;8(3):88-96. doi:10.5498/wjp.v8.i3.88
Maydych V.The interplay between stress, inflammation, and emotional attention: relevance for depression.Front Neurosci. 2019;13:384. doi:10.3389/fnins.2019.00384
Du C, Hsiao PY, Ludy M-J, Tucker RM.Relationships between dairy and calcium intake and mental health measures of higher education students in the United States: outcomes from moderation analyses.Nutrients. 2022; 14(4):775. doi:10.3390/nu14040775
U.S. Department of Agriculture. FoodData Central.Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.
Merkouris E, Mavroudi T, Miliotas D, Tsiptsios D, Serdari A, Christidi F, Doskas TK, Mueller C, Tsamakis K.Probiotics’ effects in the treatment of anxiety and depression: a comprehensive review of 2014–2023 clinical trials.Microorganisms. 2024; 12(2):411. doi:10.3390/microorganisms12020411
