“I don’t want to take another pill.” I hear this from my patients nearly every day. After managing multiple medications for blood pressure, cholesterol, thyroid, and other conditions, many women over 60 are understandably reluctant to add an anxiety medication to the mix.

The good news? For mild to moderate anxiety, natural remedies can be genuinely effective. The key is knowing which ones actually work, which ones are safe for older adults, and how to use them properly.

As a psychiatric nurse practitioner with training in both conventional medicine and herbal approaches, I’ve spent years researching which natural remedies have solid evidence behind them—and which are just marketing hype.

Here’s what I recommend to my patients over 60.

Important Safety Considerations First

Before we dive into specific herbs, let’s address something crucial: “natural” doesn’t automatically mean “safe.” Herbs are medicines—they contain active compounds that affect your body. This is exactly why they work, but it’s also why they need to be used thoughtfully.

For women over 60, herb-medication interactions are a real concern. Many common medications can interact with herbal remedies. Always check with your pharmacist or healthcare provider before adding any herb to your routine, especially if you take blood thinners, blood pressure medications, diabetes medications, or sedatives.

Also, quality matters enormously with herbal products. Look for brands that use third-party testing and display certifications like USP, NSF, or ConsumerLab. This ensures you’re actually getting what the label says.

Herbs with Strong Evidence for Anxiety

Passionflower (Passiflora incarnata)

Passionflower is one of my favorite herbs for anxiety, especially for women over 60. It has a gentle calming effect without causing significant drowsiness during the day. Research shows it works by increasing GABA (gamma-aminobutyric acid) in the brain—the same mechanism as many prescription anti-anxiety medications, but much milder.

One study found passionflower was as effective as the benzodiazepine oxazepam for generalized anxiety, with fewer side effects. That’s remarkable for an herb.

How to use: Tea (1-2 cups daily), tincture (30-60 drops up to 3x daily), or capsules (250-500mg). Start with lower doses and increase gradually.

Caution: May enhance the effects of sedative medications. Avoid if taking blood thinners.

Lemon Balm (Melissa officinalis)

Lemon balm has been used for anxiety and sleep for centuries, and modern research supports its effectiveness. It has a pleasant, mild lemon flavor that makes it perfect for tea.

Studies show lemon balm can reduce anxiety and improve mood, particularly when combined with other calming herbs. It also has cognitive benefits—some research suggests it may help with memory and attention, a nice bonus for women concerned about brain health.

How to use: Tea (2-3 cups daily), tincture (40-60 drops up to 3x daily), or capsules (300-500mg). Often combined with passionflower or chamomile.

Caution: May affect thyroid function in high doses. If you have thyroid issues, use moderately and monitor your levels.

Chamomile (Matricaria chamomilla)

Chamomile is probably the most familiar calming herb, and for good reason. A 2016 study in the journal Phytomedicine found that long-term chamomile use significantly reduced moderate-to-severe anxiety symptoms.

What makes chamomile special for older adults is its gentleness. It’s one of the mildest anxiety herbs available, making it a good starting point if you’re new to herbal remedies.

How to use: Tea (2-4 cups daily), tincture (30-60 drops up to 3x daily), or capsules (400-1600mg daily in divided doses).

Caution: Related to ragweed. If you have ragweed allergies, start with a very small amount to test for reactions.

Lavender (Lavandula angustifolia)

Lavender isn’t just for aromatherapy. Taken internally as a supplement (specifically the patented form Silexan), lavender has strong clinical evidence for anxiety. Multiple studies show it’s as effective as low-dose benzodiazepines, without the risk of dependence or cognitive impairment.

For aromatherapy, lavender essential oil can be helpful for acute anxiety moments. Keep a small bottle with you and inhale when you feel anxiety rising.

How to use: Silexan capsules (80mg daily) for internal use. Aromatherapy: inhale directly or use a diffuser.

Caution: Oral lavender can cause digestive upset in some people. May interact with sedative medications.

Supportive Supplements

Magnesium

Magnesium isn’t an herb, but it deserves mention because deficiency is common in older adults—and low magnesium is strongly linked to anxiety. Studies show that supplementing magnesium can significantly reduce anxiety symptoms, especially in people who are deficient.

How to use: Magnesium glycinate is best for anxiety (200-400mg daily). It’s better absorbed and less likely to cause digestive issues than other forms.

L-Theanine

Found naturally in green tea, L-theanine promotes calm without drowsiness. It increases alpha brain waves—the pattern associated with relaxed alertness. This makes it particularly useful if you need to stay sharp while managing anxiety.

How to use: 100-200mg as needed, or drink 2-3 cups of green tea daily.

Creating Your Calm Tea Ritual

One of the most therapeutic ways to use herbs for anxiety is through a daily tea ritual. The act of making and drinking tea is itself calming—it forces you to slow down and be present.

My Recommended Evening Calm Blend: Combine equal parts dried chamomile, lemon balm, and passionflower. Steep 1 tablespoon in hot water for 10-15 minutes. Add honey if desired. Drink 30-60 minutes before bed.

This simple ritual does more than deliver calming compounds to your body. It signals to your nervous system that it’s time to wind down. Over time, your body will begin to relax automatically when you start preparing your tea.

When Natural Remedies Aren’t Enough

Natural remedies work best for mild to moderate anxiety. If your anxiety is severe, significantly impacting your daily life, or accompanied by depression, please seek professional support. There’s no shame in needing medication—sometimes it’s the most appropriate tool.

Many of my patients use a combination approach: herbs for daily management, plus a prescription medication for breakthrough anxiety or while they build other coping skills. This isn’t either/or—it’s finding what works for your unique situation.

Your goal is to feel better. Whatever combination of tools gets you there is the right approach for you.

Want more natural strategies for calm? Download my free guide 7 Nights to Better Sleep—it includes herb recommendations specifically for sleep anxiety.

Read next: Gentle Exercise for Anxiety Relief: Movement Practices for Women Over 60