Top 3 herbs for anxiety in teens

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Claire Michelson, ND

Dr. Claire Michelson is a naturopathic physician specializing in pediatrics, adolescent health, comprehensive family care, and reproductive and hormonal health. She earned her Doctorate of Naturopathic Medicine from the National University of Natural Medicine in Portland, Oregon, and is a resident physician at Montana Whole Health. She sees patients of all ages from newborn through adulthood, including wellness checks, problem-focused visits, mental/behavioral care, and same-day visits for urgent issues. Dr. Michelson is passionate about supporting patients through life transitions—from puberty and early adolescence to reproductive health and wellness in adulthood—while helping people of all ages build strong foundations for long-term vitality.

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• Top 3 herbs for anxiety in teens - January 19, 2026

Naturopathic clinicians often see adolescents with anxiety before medication becomes necessary or after families express hesitancy about pharmacologic treatment. While foundational lifestyle work and psychotherapy remain central, botanicals can provide meaningful symptom reduction, especially when chosen based on the specific anxiety presentation.

I generally prefer single-herb preparations for adolescents because they ensure the teen is receiving a true therapeutic dose of the botanical, rather than a diluted amount within a combination product. They also allow us to introduce one variable at a time, making it much easier to assess tolerance, identify what is actually helping, and adjust the treatment plan with clarity.

Below are three botanicals I use frequently in practice, along with the anxiety patterns where each tends to be most effective.

Saffron (Crocus sativus)

Best for:

• Ruminative anxiety
• Mixed anxious–depressive states
• Cognitive rigidity or looping thoughts
• Teens with emotional sensitivity or irritability

What the Research Shows

Saffron is one of the most well-studied botanicals for mood disorders, with over a dozen randomized controlled trials in adults showing significant improvement in depressive symptoms and anxiety compared with placebo and with equivalence to SSRIs such as fluoxetine or imipramine at low doses.

Importantly for pediatric clinicians, saffron also has emerging evidence in youth. A 2018 randomized, placebo-controlled trial by Lopresti et al. evaluated saffron in 12–16-year-olds with mild-to-moderate depressive symptoms and found a significant reduction in anxiety and depressive scores after eight weeks compared with placebo. Improvements were seen in internalizing symptoms, mood reactivity, and cognitive-emotional functioning.

Saffron’s mechanisms appear multimodal and include modulation of serotonergic signaling, attenuation of glutamate/NMDA activity, and anti-inflammatory and antioxidant actions. These pathways align with patterns commonly seen in adolescents with rumination and cognitive rigidity.

Clinical Application

Because saffron supports both mood and anxiety, it is useful when the presentation is blended (which is common in teens). Its effect on cognitive-emotional symptoms makes it particularly helpful for adolescents who “can’t turn their brain off” or who experience persistent negative thinking.

Lemon Balm (Melissa officinalis)

Best for:

• Somatic anxiety (GI complaints, headaches, chest pressure)
• Sleep initiation
• Younger teens or first-time herbal introductions
• Situational overstimulation or high stress reactivity

What the Research Shows

Lemon balm has a smaller evidence base than saffron or lavender but remains clinically valuable, especially for stress-related symptoms. A 2021 systematic review and meta-analysis of randomized clinical trials found that lemon balm significantly improved anxiety scores compared to placebo (standardized mean difference: -0.98; 95% CI: -1.63 to -0.33; p = 0.003), with no serious side effects reported. However, the authors caution that high heterogeneity and a small number of trials limit the strength of these conclusions.

Acute lemon balm extracts have demonstrated improved calmness and reduced alertness during laboratory-induced stress tasks, as well as enhanced cognitive performance under mentally demanding conditions.6 In pediatric populations, formulations combining lemon balm with valerian have also been associated with reductions in self-reported anxiety and sleep disturbances.

Lemon balm’s main mechanisms include inhibition of GABA transaminase (resulting in higher GABA availability), mild antispasmodic effects, and potential cortisol-lowering properties.

Clinical Application

In practice, lemon balm settles the autonomic nervous system and reduces somatic tension, making it ideal for adolescents with anxiety-related nausea, abdominal pain, or headaches. It is also one of the most approachable botanicals for families who are unfamiliar with herbal therapy.

Lavender (Lavandula angustifolia)

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Best for:

• Generalized anxiety disorder (GAD)
• Teens sensitive to medication side effects
• Anxiety accompanied by restlessness, irritability, or tension
• Those needing functional days without sedation

What the Research Shows

Lavender (specifically Silexan, an 80 mg standardized oral extract) has some of the strongest evidence among herbal anxiolytics. In adults, at least five high-quality RCTs show that Silexan significantly reduces GAD symptoms compared with placebo and performs similarly to paroxetine and lorazepam, with fewer adverse effects.One large multicenter trial found that Silexan 160 mg/day reduced Hamilton Anxiety scores comparably to paroxetine, with a lower incidence of sexual side effects, weight gain, and sedation.

Pediatric-specific trials are limited, but lavender has an excellent safety profile, predictable pharmacokinetics, and clear anxiolytic effects in adults that translate well to older adolescents.

Mechanistic studies suggest lavender modulates voltage-gated calcium channels and reduces glutamate release—effects that overlap meaningfully with pharmaceutical anxiolytics but with a gentler clinical presentation.

Clinical Application

Lavender is my first choice when adolescents present with generalized anxiety, restlessness, or irritability and when families want a well-researched option with minimal side effects. Teens also appreciate that it does not cause sedation or cognitive dulling. Patients also appreciate the flexibility to use it as needed, although consistent daily use typically produces the most reliable therapeutic effect.

Conclusion

Botanicals should not replace foundational lifestyle interventions, psychotherapy, or pharmacotherapy when indicated. However, with correct clinical matching, saffron, lemon balm, and lavender can meaningfully reduce anxiety symptoms, improve sleep, decrease somatic tension, and offer adolescents a sense of internal control. 

References:

1. Lopresti AL, Drummond PD. Saffron (Crocus sativus) for depression: A systematic review of clinical studies. Hum Psychopharmacol. 2014;29(6):517-527.
2. Hausenblas HA, Saha D, Dubyak PJ, et al. Saffron (Crocus sativus L.) and major depressive disorder: A meta-analysis of randomized clinical trials. J Integr Med. 2015;13(4):231-240.
3. Toth B, et al. Effects of saffron on mood, cognition, and stress response: A review. Nutr Neurosci. 2020;23(7):543-552.
4. Lopresti AL, Smith SJ, Metse AP, Drummond PD. Effects of saffron supplementation on symptoms of depression and anxiety in youth. J Affect Disord. 2018;240:380-386.
5. Ghazizadeh J, Sadigh-Eteghad S, Marx W, et al. The effects of lemon balm (Melissa officinalis L.) on depression and anxiety in clinical trials: A systematic review and meta-analysis. Phytother Res. 2021;35(12):6690-6705.
6. Kennedy DO, Little W, Scholey AB. Attenuation of laboratory-induced stress after Melissa officinalis. Psychosom Med. 2004;66(4):607-613.
7. Müller SF, Klement S. Combination of valerian and lemon balm in pediatric restlessness. Phytomedicine. 2006;13(6):383-387.
8. Kasper S, et al. Lavender oil preparation Silexan for generalized anxiety disorder. Phytomedicine. 2010;17(2):94-99.
9. Schläfke S, Schiltenwolf M, Petzke F. Mechanism of Silexan in GAD. Evid Based Complement Alternat Med. 2018;2018:1-10.
10. Woelk H, Schläfke S. Silexan vs lorazepam in GAD. Phytomedicine. 2010;17(2):94-99.