What Drink Gets Rid of Anxiety?: A Nutritional Guide

October 5, 2025 •

4 min read

According to the World Health Organization, hundreds of millions of people worldwide suffer from anxiety-related disorders. While no single beverage can cure anxiety, many drinks contain compounds that can help manage symptoms by promoting relaxation, balancing hormones, and supporting overall nervous system health. This guide explores which drinks may help calm your mind and body.

Quick Summary

Several beverages can help mitigate anxiety symptoms through their specific nutrient content. Herbal teas, green tea with L-theanine, magnesium-fortified drinks, and probiotic beverages all offer unique benefits for promoting calmness and supporting the brain-gut axis.

Key Points

Stay Hydrated: Even mild dehydration can increase stress and anxiety symptoms, so prioritize drinking plenty of water throughout the day to support brain function and mood.
Try Calming Herbal Teas: Chamomile, lemon balm, and valerian root teas contain natural compounds like apigenin and GABA that promote relaxation and aid sleep.
Harness L-theanine from Green Tea: The amino acid L-theanine, found in green tea, can reduce anxiety and improve focus without causing drowsiness, though supplement doses are often higher than what's in a single cup.
Support Your Gut-Brain Axis: Probiotic-rich drinks like kombucha and kefir can influence the gut microbiome, which is closely linked to mood and neurotransmitter production.
Consider Magnesium: Magnesium regulates nerve function and stress hormones. Supplementing with magnesium-fortified drinks can help calm the nervous system, especially if you have a deficiency.
Improve Sleep with Tart Cherry Juice: Rich in melatonin and tryptophan, tart cherry juice can help improve sleep quality, which is crucial for managing anxiety.
Limit Sugar and Caffeine: Excessive intake of sugar and caffeine can increase anxiety symptoms. Opt for unsweetened and non-caffeinated options for better mood stability.

Understanding the Connection: Hydration and Anxiety

One of the most foundational steps to managing anxiety is simply staying hydrated. Research shows that even mild dehydration can trigger adverse mood changes, including increased tension and anxiety. Dehydration can decrease blood volume, causing your heart to work harder and leading to a racing heart rate—a physiological symptom that can be misinterpreted by the brain as an anxious signal. Adequate hydration is essential for brain function and neurotransmitter production, making plain water an anxiety-reducing drink in its own right.

The Soothing Power of Herbal Teas

Herbal teas have been used for centuries to promote relaxation and calm the nervous system. These caffeine-free infusions offer a warm, soothing ritual that can be a powerful tool for managing daily stress. Several herbs are particularly noted for their calming properties:

Chamomile Tea: The active compound apigenin in chamomile binds to certain receptors in the brain that promote sleepiness and reduce anxiety. Studies suggest that long-term use can help reduce symptoms of generalized anxiety disorder (GAD).
Lemon Balm Tea: This member of the mint family has been used to alleviate stress and anxiety since the Middle Ages. Its gentle effects are known to help with indigestion and bloating often associated with anxiety.
Peppermint Tea: The aromatic menthol in peppermint has natural muscle relaxant properties, making it beneficial for easing tension and nervous indigestion.
Kava Tea: Sourced from the root of a Pacific Islands plant, kava contains kavalactones that affect the brain similarly to anti-anxiety medications, offering relief for more moderate to severe anxiety. Due to potential liver risks, it should be used cautiously and under medical supervision.
Valerian Root Tea: Used to combat insomnia and anxiety, valerian root increases the amount of gamma-aminobutyric acid (GABA) in the brain, a neurotransmitter that helps regulate nerve cells and calm anxious feelings.

Green Tea and L-Theanine

Green tea contains an amino acid called L-theanine, which promotes relaxation without causing drowsiness. L-theanine increases the levels of calming neurotransmitters, including serotonin and dopamine, while also reducing cortisol (the stress hormone). While a cup of green tea contains a moderate amount of L-theanine, studies using higher supplement doses (200-400 mg) have shown significant reductions in stress and anxiety, suggesting it can be a valuable addition to a daily routine.

The Brain-Gut Connection: Probiotic Drinks

Emerging research continues to strengthen the link between gut health and mental well-being, known as the gut-brain axis. Fermented drinks like kombucha and kefir are rich in probiotics, which are beneficial bacteria that can help regulate the gut microbiome. Since the gut produces many neurotransmitters, including serotonin, a healthy gut can directly influence mood. Studies on probiotic supplementation have shown potential benefits in reducing anxiety symptoms, particularly in those with pre-existing gut issues like irritable bowel syndrome.

Magnesium-Rich Drinks

Magnesium is an essential mineral that plays a crucial role in regulating nerve function and modulating the body's stress response. A magnesium deficiency is common and can lead to fatigue, muscle cramps, and heightened anxiety. Magnesium-rich drinks or supplements, often in the form of magnesium glycinate or magnesium citrate, can help regulate neurotransmitters and cortisol levels, promoting a calming effect on the nervous system. Magnesium powder can be mixed into water to create a soothing, anxiety-reducing drink.

Comparison of Anxiety-Reducing Drinks


Drink	Key Ingredient(s)	Primary Benefit	Potential Drawbacks
Chamomile Tea	Apigenin (flavonoid)	Promotes calmness and sleep without sedation.	Can cause allergic reactions in some; may interact with blood thinners.
Green Tea	L-theanine, EGCG	Enhances relaxation and mental focus, lowers cortisol.	Contains caffeine, which can increase anxiety in some sensitive individuals.
Kombucha	Probiotics, B vitamins	Supports gut-brain axis, promotes serotonin production.	Can be high in sugar if not selected carefully; contains trace amounts of alcohol.
Magnesium Drink	Magnesium Glycinate/Taurate	Calms the nervous system, regulates stress hormones.	Some forms (citrate) can have a laxative effect; requires consistent use.
Tart Cherry Juice	Melatonin, Tryptophan	Improves sleep quality and duration.	High in natural sugars; may cause stomach upset due to sorbitol.
Water	H2O	Crucial for overall brain function and hydration, prevents dehydration-induced anxiety.	No direct 'calming' compound, but prevents exacerbation of anxiety.

Practical Steps to Implement Calming Drinks

Incorporating these drinks into a daily routine requires mindfulness. Here are some tips to get started:

Understand your triggers: Excessive caffeine from coffee or energy drinks is a common trigger for anxiety and panic attacks. Consider reducing your intake, especially if you are sensitive to stimulants.
Create a ritual: A warm cup of herbal tea can serve as a powerful signal to your body that it is time to unwind. For example, make a habit of drinking chamomile tea 30-60 minutes before bed.
Prioritize hydration: Make water your primary beverage. Keep a water bottle with you throughout the day to ensure you are consistently hydrated and prevent dehydration-induced stress.
Go for unsweetened options: Many functional drinks and fruit juices contain high amounts of added sugar, which can negatively impact mood and health. Opt for unsweetened versions to reap the benefits without the drawbacks.
Listen to your body: Pay attention to how different drinks affect you. If a particular tea or supplement causes adverse effects, consider trying a different one or consulting a healthcare professional.

Conclusion

While a healthy, balanced diet rich in nutrient-dense foods is the cornerstone of managing overall health, including mental wellness, specific drinks can provide targeted support. From the fundamental importance of water for preventing dehydration-related anxiety to the targeted effects of L-theanine, magnesium, and probiotics, incorporating these beverages can serve as a supportive strategy. However, it is crucial to remember that they are not a replacement for professional mental health care. For chronic or severe anxiety, consulting with a qualified healthcare provider is always the recommended course of action. When used mindfully, these natural drink options can be a valuable tool in promoting calmness and enhancing your overall well-being. A great resource for further learning about anxiety is the National Institute of Mental Health (NIMH).

Visit the NIMH Website for more on anxiety and mental health

Frequently Asked Questions

Yes, proper hydration is crucial for both physical and mental health. Dehydration can increase cortisol levels and heart rate, leading to feelings of anxiety and panic. Staying well-hydrated ensures optimal brain function and helps regulate your body’s stress response.

The effects vary depending on the drink and your individual body chemistry. Some effects, like the immediate calming from a warm herbal tea, may be felt relatively quickly (within 30 minutes). Others, such as the benefits from probiotics or magnesium, often require consistent, long-term intake to see noticeable results.

Green tea contains L-theanine, an amino acid with calming effects that can counteract the stimulating effects of its caffeine. However, some individuals are more sensitive to caffeine. If you are highly sensitive, opt for caffeine-free herbal teas or lower-caffeine green teas.

While many natural drinks are generally safe, some, like kava tea, can interact with medications. Always consult with a healthcare professional before combining dietary changes or supplements with prescription medication to ensure there are no adverse interactions.

Studies often use two 8-ounce servings of unsweetened tart cherry juice per day, one in the morning and one in the evening, with benefits typically seen after about a week of consistent use. However, be mindful of the natural sugar content and choose unsweetened varieties.

There is a growing body of research on the gut-brain axis, which suggests a strong connection between gut health and mental wellness. Probiotic-rich fermented drinks like kefir and kombucha can support a healthy gut microbiome, which in turn can influence the production of mood-regulating neurotransmitters like serotonin.

For an anxiety-reducing effect, many people add magnesium powder, often magnesium glycinate for better absorption, to water or other beverages. The typical dose is 200-400 mg, but it's best to consult a doctor for personalized dosage guidance.