Many older adults turn to plant-based or nutritional supplements to support calmness, emotional balance, and better sleep. A systematic review by Darshan Kamat, Yazan A. Al-Ajlouni, and Ryan C. W. Hall examined how these supplements relate to anxiety, depressive symptoms, and sleep quality. The findings offer a balanced, evidence-based look at what these natural compounds may—and may not—do.

What the researchers wanted to understand

The review evaluated a wide range of plant-based and nutritional supplements commonly used for mood and sleep support. Researchers looked at how these supplements influenced:

• anxiety symptoms
• depressive symptoms
• sleep quality and sleep continuity
• overall emotional well-being

Supplements included ashwagandha, saffron, chamomile, lavender, omega‑3s, magnesium, B‑vitamins, and other natural compounds.

What the study found

The review found promising but varied evidence across different supplements.

• Several plant-based supplements showed modest benefits. Ashwagandha, saffron, chamomile, and lavender were associated with improvements in anxiety or sleep quality in some studies.
• Magnesium and omega‑3s showed supportive evidence. These nutrients may help with mood balance and sleep, especially in people with low dietary intake.
• Effects varied widely by supplement and individual. Not all studies showed benefits, and results were not uniform across populations.
• Sleep quality often improved alongside mood. Supplements that supported calmness tended to also support better sleep continuity.
• Lifestyle factors remained essential. Stress, screen exposure, and irregular sleep schedules often had a stronger impact than supplements alone.

Overall, the review suggests that plant-based supplements may offer gentle support, but they work best when paired with healthy daily habits.

Why this matters for aging

Mood changes and sleep disruptions become more common with age. Many older adults look for natural ways to support emotional balance and restful sleep. This review highlights that while supplements can help, they are part of a broader picture.

• consistent sleep routines
• light physical activity
• stress-reduction practices
• nutrient-dense meals
• evening wind-down rituals

These habits consistently show stronger associations with mood and sleep quality than supplements alone.

What this means for your daily life

If you use plant-based supplements for mood or sleep, this review doesn’t suggest you need to stop. Instead, it highlights the value of pairing supplements with simple, sustainable habits that support calmness and rest.

• enjoy calming herbal teas in the evening
• add magnesium-rich foods to meals
• include omega‑3-rich foods weekly
• use dim lighting before bed
• limit screens in the hour before sleep

These small steps can make a meaningful difference in emotional well-being and sleep quality.

Reference

The study is available here: The Therapeutic Impact of Plant-Based and Nutritional Supplements on Anxiety, Depressive Symptoms and Sleep Quality Among Adults and Elderly: A Systematic Review (Kamat, Al-Ajlouni & Hall)