Stress reducing vitamin
7 Great Options Recommended by Experts
- Best with Rhodiola rosea: HUM Nutrition Big Chill
- Best with melatonin: Life Extension Melatonin IR/XR
- Best with magnesium: Innate Vitality Magnesium Glycinate
- Best with ashwagandha: Klaire Labs Ashwagandha Extract
- Best with L-theanine: Pure Encapsulations L-Theanine
- Best with B-complex vitamins: MegaFood Balanced B Complex
- Best with vitamin D: Nordic Naturals Vitamin D3 1000
There’s a lot of noise when it comes to supplements for stress. To help you identify products that are worth purchasing, we first considered the types of ingredients included.
All the ingredients featured were selected using the following criteria:
- Research quality: We chose supplements that have been the focus of high quality scientific studies called randomized controlled trials.
These are less biased than other types of studies and result in higher quality, more reliable data.
- Effectiveness: In addition, we chose only vitamins and supplements that these high quality studies have deemed effective. Other types of studies can be helpful, but the data they produce is not as reliable as data from randomized controlled trials.
In addition to ingredients, we considered the following factors when selecting products:
- Dose: We chose products that included the effective doses mentioned in research studies.
- Trustworthiness: We selected products from brands that are known for producing high quality supplements. We also prioritized products that are third-party tested.
Why you should trust us
Every brand and product on our list has been vetted to ensure that it aligns with Healthline’s brand integrity standards and approach to well-being. Each product in this article:
- adheres to allowable health claims and labeling requirements, per Food and Drug Administration (FDA) regulations
- is manufactured in facilities that adhere to current good manufacturing practices (CGMPs) established by the FDA
- is produced by a medically credible company that follows ethical, legal, and industry best standards
- is made by a company that provides objective measures of trust, such as having its supplements validated by third-party labs
A note on price
General price ranges with dollar signs ($–$$$) are indicated below.
One dollar sign means the product is rather affordable, whereas three dollar signs indicate a higher cost.
Generally, prices range from $0.14–$0.91 per count, or $9–$55 per container, though this may vary depending on where you shop.
Pricing guide
- $ = under $0.25 per serving
- $$ = $0.25–$0.75 per serving
- $$$ = over $0.75 per serving
Best with Rhodiola rosea
HUM Nutrition Big Chill
- Price range: $$
- Dose: 1 capsule daily
- Best used for: stress, concentration
Rhodiola (Rhodiola rosea) is an herb that grows in regions of Russia and Asia.
It has long been known as an adaptogen — a natural, nontoxic herb that stimulates your body’s stress response system to increase stress resistance (1).
The adaptogenic properties of rhodiola are linked to two of the herb’s potent active components: rosavin and salidroside (2).
A small 8-week study involving 100 people with chronic fatigue symptoms, such as poor sleep quality and impairments in short-term memory and concentration, found that supplementing with 400 mg of rhodiola extract per day improved symptoms after just 1 week (3).
Participants’ symptoms continued to decrease throughout the study.
Likewise, in one small high quality study in 80 people with mild anxiety, researchers found that those who took 400 mg of rhodiola per day experienced significant improvements in stress and anxiety after 2 weeks compared with those who received no treatment (4).
If you’re interested in trying rhodiola, HUM Nutrition Big Chill is one of the best options.
The supplement contains a clinically researched effective dose of 500 mg of R. rosea extract per serving. It’s also third-party tested and free of artificial sweeteners and colors.
Pros
- third-party tested
- non-GMO
- gluten-free
- vegan-friendly
- one-a-day formulation
Cons
- requires a subscription
Shop now at HUM Nutrition
Best with melatonin
Life Extension Melatonin IR/XR
- Price range: $
- Dose: 1 capsule daily
- Best used for: sleep
Melatonin is a natural hormone that regulates your body’s circadian rhythm, or sleep-wake cycle.
Levels of the hormone increase in the evening when it’s dark to promote sleep and decrease in the morning when it’s light to promote wakefulness (5).
Some research suggests that because stress is linked to insomnia, supplementing with melatonin may help (6, 7).
One review of 7 high quality studies involving 205 people investigated the effectiveness of melatonin for managing secondary sleep disorders, which are those that result from another condition, such as stress or depression.
The researchers concluded that melatonin decreased the time it took people to fall asleep and increased total sleep time but did not significantly affect sleep quality as compared to a placebo (8).
Randomized controlled trials have found doses as small as 0.5 mg per night to be effective (9).
Though melatonin is a natural hormone, supplementing with it does not affect your body’s production of it. Melatonin is also non-habit-forming, but it’s best to start with the lowest dose possible and work up to a higher dose if necessary (10, 11).
If you find that you’re having trouble sleeping as a result of stress and you’re interested in trying a melatonin supplement, Life Extension IR/XR Magnesium is a great option.
The supplement contains a total of 1.5 mg of immediate-release and extended-release melatonin, which may help you fall asleep and stay asleep through the night.
Life Extension is a trusted company that manufactures its supplements according to standards that exceed those established by the FDA. The company’s raw materials are also third-party tested.
However, while some Life Extension supplements are third-party tested, its Melatonin IR/XR is not.
Pros
- manufactured in a facility with high quality standards
- gluten-free
- non-GMO
- one-a-day formulation
Cons
- not vegan- or vegetarian-friendly
- not third-party tested
Shop now at Life Extension
Best with magnesium
Innate Vitality Magnesium Glycinate
- Price range: $
- Dose: 1 capsule daily
- Best used for: stress
Magnesium is an essential mineral that your body uses in more than 300 different biochemical reactions.
It’s involved in numerous aspects of healthy bodily function, including DNA synthesis, nerve and muscle function, and blood sugar and blood pressure regulation (12).
Magnesium is found mostly in nuts and seeds, green leafy vegetables, and fish.
Research shows that magnesium may be involved in stress management, particularly for people who don’t get enough magnesium in their diet.
One older study in 100 people found that people who supplemented with 400 mg of magnesium per day for 90 days had increased heart rate variability (HRV) compared to a control group (13).
Some studies have linked low HRV to depression, sleep disturbances, and stress (14, 15).
Another high quality trial assessed the effects of daily supplementation of 300 mg of magnesium and 30 mg of vitamin B6 for 8 weeks in 264 people with low magnesium levels (16).
Researchers in this study noted that participants who received magnesium alone had similar decreases in stress scores to those who received magnesium and vitamin B6.
However, people with stress that was categorized as “severe” or “extremely severe” saw more improvement when taking both magnesium and vitamin B6 (16).
Innate Vitality Magnesium Glycinate is a great magnesium supplement because it contains 500 mg of magnesium glycinate, a form of magnesium that may be easier for the body to absorb than other commonly used supplemental magnesium forms, such as magnesium citrate (17).
The supplement is also third-party tested and free of artificial additives.
Pros
- third-party tested
- vegetarian-friendly
- non-GMO
- gluten-, dairy-, and soy-free
- one-a-day formulation
Cons
- not vegan-friendly
Shop now at Amazon
Best with ashwagandha
Klaire Labs Ashwagandha Extract
- Price range: $$
- Dose: 1 capsule daily
- Best used for: stress, mood
Ashwagandha (Withania somnifera) is an adaptogenic herb native to India, where it has been used in Indian Ayurveda, one of the world’s oldest medicinal systems (18).
Similarly to rhodiola, ashwagandha is thought to enhance your body’s resilience to physical and mental stress.
In one study on the stress-relieving effects of ashwagandha, researchers randomized 60 individuals with mild stress to receive 240 mg of a standardized ashwagandha extract or a placebo daily for 60 days (19).
Compared with the placebo, supplementing with ashwagandha was strongly associated with greater reductions in stress, anxiety, and depression. Ashwagandha was also linked to a 23% reduction in morning levels of cortisol, a stress hormone (19).
What’s more, an older review of five studies examining the effects of ashwagandha on anxiety and stress observed that people who supplemented with ashwagandha extract scored better on tests measuring levels of stress, anxiety, and fatigue (20).
Klaire Labs Ashwagandha Extract provides 300 mg of ashwagandha extract per 1-capsule serving, and it’s free from artificial additives and major allergens.
Klaire Labs prides itself on producing high quality, research-backed supplements.
Its products are manufactured in CGMP-compliant facilities, though the products are not third-party tested.
Pros
- made in CGMP-compliant facilities
- major allergen-free
- vegetarian-friendly
- gluten-free
- one-a-day formulation
Cons
- not third-party tested
- not vegan-friendly
Shop now at Amazon
Best with L-theanine
Pure Encapsulations L-Theanine
- Price range: $$$
- Dose: 2 capsules daily
- Best used for: stress, concentration
L-theanine is an amino acid most commonly found in tea leaves.
Researchers have studied it for its ability to promote relaxation and reduce stress without having sedative effects (21, 22).
One high quality study in 30 people found that taking 200 mg of L-theanine per day significantly improved depression symptoms, sleep quality, cognitive function, and stress compared to a placebo (23).
In another study in 34 people, drinking a beverage containing 200 mg of L-theanine and other nutrients lowered levels of cortisol in response to a stressful task that involved multitasking (24).
L-theanine is well tolerated and safe when used as a supplement for relaxation at its effective dose, which is 200–600 mg per day in capsule form (25, 26).
Pure Encapsulations L-Theanine contains 400 mg of L-theanine per 2-capsule serving. It’s vegan-friendly and certified gluten-free.
Pure Encapsulations works with several third-party labs to ensure quality control, including Silliker, Intertek, Eurofins, and Advanced Laboratories.
If you dislike taking supplements, it’s worth noting that green tea is also a great source of L-theanine.
One small randomized controlled trial noted that drinking at least 300 mL (about 1.5 cups) of low caffeine green tea reduced stress markers significantly more than regular green tea (27).
Because caffeine may inhibit L-theanine’s effectiveness, low caffeine green tea appears to be more effective (27).
Pros
- third-party tested
- vegan-friendly
- certified gluten-free
- non-GMO
Cons
- expensive
Shop now at Amazon
Best with B-complex vitamins
MegaFood Balanced B Complex
- Price range: $$
- Dose: 1 tablet daily
- Best used for: work stress, fatigue
B-complex vitamin supplements usually contain all eight B vitamins.
These vitamins play an important role in metabolism by transforming the food you eat into usable energy. B vitamins are also essential for heart and brain health (28).
Food sources of B vitamins include grains, meats, legumes, eggs, dairy products, and leafy greens.
Interestingly, some research suggests that high doses of B vitamins may improve symptoms of stress, such as mood and energy levels, by lowering blood levels of the amino acid homocysteine (28, 29).
High homocysteine levels are associated with stress and an increased risk of several health conditions, including heart disease, dementia, and colorectal cancer (30, 31, 32).
What’s more, a review of 12 high quality trials noted that daily B vitamin supplementation for at least 4 weeks may help significantly decrease stress and improve mood (33).
Another older study observed similar results, suggesting that supplementing with B vitamins as part of a multivitamin and mineral supplement may improve mood and stress by lowering homocysteine levels (34).
However, it’s unclear whether people who already have low homocysteine levels will experience these effects.
While there are several great B-complex supplements, MegaFood Balanced B Complex is a great option.
Each serving contains at least 100% of the Daily Value for all eight B vitamins in forms that are easy for the body to absorb, such as folate in the form of 5-methyl tetrahydrofolate instead of folic acid (35).
Plus, the supplement is easy to digest and can be taken on an empty stomach.
Pros
- features highly absorbable forms of all eight B vitamins
- vegan-friendly
- gluten-free
- gentle on the stomach
Cons
- not third-party tested
Shop now at MegaFood
Best with vitamin D
Nordic Naturals Vitamin D3 1000
- Price range: $
- Dose: 1 mini softgel daily
- Best used for: stress
Vitamin D is sometimes called the “sunshine vitamin” because your body can make it after sun exposure.
It’s not naturally found in large amounts in many foods, and many people don’t get enough in their diet (36).
One of vitamin D’s main functions is to help your body absorb more calcium, but researchers have found that it’s also involved in several other processes, such as reducing inflammation and promoting immune function (36).
It may also help with stress reduction, especially in people who have a vitamin D deficiency.
In one small high quality study in 86 people who did not have vitamin D deficiency, researchers found that those who consumed 1,600 IU of vitamin D daily for about 4 months throughout winter didn’t experience the dip in vitamin D levels that typically occurs as a result of getting less sun exposure during these months (37).
They also found that those in the control group, who received a placebo, had a longer period of stress following a stressful situation than those in the vitamin D group (37).
Other high quality studies in women noted that taking 50,000 IU of vitamin D every 2 weeks, when paired with either probiotics or omega-3 supplements, helped improve depression, anxiety, and stress (probiotics) and anxiety and sleep (omega-3s) (38, 39).
Just keep in mind that it’s best to get your vitamin D levels checked by a healthcare professional before taking vitamin D supplements. As interest in vitamin D supplementation has grown, vitamin D toxicity has become much more common (40).
Nordic Naturals Vitamin D3 1000 is one of the best vitamin D supplements because it contains 1,000 IU of vitamin D3 — the active form of vitamin D, also known as calcitriol.
Nordic Naturals supplements are third-party tested, and you can easily view the testing results by searching for the certificate of analysis (COA) for each product on the company’s website.
Pros
- third-party tested
- COAs available online
- easy-to-swallow mini softgels
- non-GMO
- free of artificial additives
- one-a-day formulation
Cons
- not vegan-friendly
Shop now at Amazon
Here’s a quick look at how our top picks compare:
| Price range | Best use | Third-party tested | Daily dose | |
|---|---|---|---|---|
| HUM Nutrition Big Chill | $$ | • general stress • concentration | yes | 1 capsule |
| Life Extension Melatonin IR/XR | $ | sleep | no | 1 capsule |
| Innate Vitality Magnesium Glycinate | $ | general stress | yes | 1 capsule |
| Klaire Labs Ashwagandha Extract | $$ | • general stress • mood | no | 1 capsule |
| Pure Encapsulations L-Theanine | $$$ | • general stress • concentration | yes | 2 capsules |
| MegaFood Balanced B Complex | $$ | • work stress • fatigue | no | 1 tablet |
| Nordic Naturals Vitamin D3 1000 | $ | general stress | yes | 1 mini softgel |
Here are some factors to keep in mind when shopping for supplements to help with stress:
- Intended effect: Is stress affecting your sleep or your ability to focus? Look for a product formulated to address your specific issues.
For example, melatonin may help improve sleep, whereas rhodiola and L-theanine are better options for focus and productivity. - Price: Price is an important consideration. Especially if you’ll be taking supplements for an extended period, it’s important to know how much you’ll be spending each month.
- Quality: Because the FDA doesn’t regulate supplements in the same way as medications, it’s important to select products from trusted brands. Ideally, look for products that are third-party tested to ensure purity and potency.
- Professional help: It’s a good idea to consult a healthcare professional before taking supplements. They can help you choose products and can order blood work or analyze your diet to see if you’re deficient in any essential nutrients that may affect stress levels.
- Drug interactions: Because some supplement ingredients can interact with medications, it’s important to check with a healthcare professional before taking any new supplements if you’re already taking prescription or over-the-counter medications.
Which vitamin is best for stress?
B vitamins and vitamin D may help with stress. However, these may be helpful only for people who have low levels of these vitamins and cannot meet their needs through diet alone (33, 41, 42).
What vitamins might you be lacking if you’re stressed or have anxiety?
You may have inadequate levels of B vitamins, vitamin D, or magnesium if you are feeling stressed. However, this is not the case for everyone.
The best way to know for sure is to ask a healthcare professional for a blood test or purchase a home micronutrient testing kit to check your blood levels of these nutrients.
Does kava help with stress?
Kava is a supplement made from the roots of the Piper methysticum plant. It has a long history of use for relieving stress and anxiety in traditional herbal medicine, and research suggests that it does offer some stress-relieving benefits (43).
However, researchers have also noted rare cases of liver damage arising from kava use.
Not enough information is available about these episodes to allow researchers to confidently create dosing or safety guidelines. For this reason, we recommend avoiding kava and choosing alternatives that have a better safety profile (43).
Several vitamins and other supplements, including Rhodiola rosea, melatonin, vitamin D, and ashwagandha, have been linked to reduced stress symptoms.
L-theanine, B-complex vitamins, and magnesium may also help increase your body’s resistance to life’s stressors.
Always consult a healthcare professional before trying a new supplement, especially if you’re taking other medications or if you’re pregnant or planning to become pregnant.
If stress continues to be a problem in your life, consider speaking with a medical professional or therapist about possible solutions.
7 Great Options Recommended by Experts
- Best with Rhodiola rosea: HUM Nutrition Big Chill
- Best with melatonin: Life Extension Melatonin IR/XR
- Best with magnesium: Innate Vitality Magnesium Glycinate
- Best with ashwagandha: Klaire Labs Ashwagandha Extract
- Best with L-theanine: Pure Encapsulations L-Theanine
- Best with B-complex vitamins: MegaFood Balanced B Complex
- Best with vitamin D: Nordic Naturals Vitamin D3 1000
There’s a lot of noise when it comes to supplements for stress.
To help you identify products that are worth purchasing, we first considered the types of ingredients included.
All the ingredients featured were selected using the following criteria:
- Research quality: We chose supplements that have been the focus of high quality scientific studies called randomized controlled trials. These are less biased than other types of studies and result in higher quality, more reliable data.
- Effectiveness: In addition, we chose only vitamins and supplements that these high quality studies have deemed effective. Other types of studies can be helpful, but the data they produce is not as reliable as data from randomized controlled trials.
In addition to ingredients, we considered the following factors when selecting products:
- Dose: We chose products that included the effective doses mentioned in research studies.
- Trustworthiness: We selected products from brands that are known for producing high quality supplements.
We also prioritized products that are third-party tested.
Why you should trust us
Every brand and product on our list has been vetted to ensure that it aligns with Healthline’s brand integrity standards and approach to well-being. Each product in this article:
- adheres to allowable health claims and labeling requirements, per Food and Drug Administration (FDA) regulations
- is manufactured in facilities that adhere to current good manufacturing practices (CGMPs) established by the FDA
- is produced by a medically credible company that follows ethical, legal, and industry best standards
- is made by a company that provides objective measures of trust, such as having its supplements validated by third-party labs
A note on price
General price ranges with dollar signs ($–$$$) are indicated below. One dollar sign means the product is rather affordable, whereas three dollar signs indicate a higher cost.
Generally, prices range from $0.
14–$0.91 per count, or $9–$55 per container, though this may vary depending on where you shop.
Pricing guide
- $ = under $0.25 per serving
- $$ = $0.25–$0.75 per serving
- $$$ = over $0.75 per serving
Best with Rhodiola rosea
HUM Nutrition Big Chill
- Price range: $$
- Dose: 1 capsule daily
- Best used for: stress, concentration
Rhodiola (Rhodiola rosea) is an herb that grows in regions of Russia and Asia.
It has long been known as an adaptogen — a natural, nontoxic herb that stimulates your body’s stress response system to increase stress resistance (1).
The adaptogenic properties of rhodiola are linked to two of the herb’s potent active components: rosavin and salidroside (2).
A small 8-week study involving 100 people with chronic fatigue symptoms, such as poor sleep quality and impairments in short-term memory and concentration, found that supplementing with 400 mg of rhodiola extract per day improved symptoms after just 1 week (3).
Participants’ symptoms continued to decrease throughout the study.
Likewise, in one small high quality study in 80 people with mild anxiety, researchers found that those who took 400 mg of rhodiola per day experienced significant improvements in stress and anxiety after 2 weeks compared with those who received no treatment (4).
If you’re interested in trying rhodiola, HUM Nutrition Big Chill is one of the best options.
The supplement contains a clinically researched effective dose of 500 mg of R. rosea extract per serving. It’s also third-party tested and free of artificial sweeteners and colors.
Pros
- third-party tested
- non-GMO
- gluten-free
- vegan-friendly
- one-a-day formulation
Cons
- requires a subscription
Shop now at HUM Nutrition
Best with melatonin
Life Extension Melatonin IR/XR
- Price range: $
- Dose: 1 capsule daily
- Best used for: sleep
Melatonin is a natural hormone that regulates your body’s circadian rhythm, or sleep-wake cycle.
Levels of the hormone increase in the evening when it’s dark to promote sleep and decrease in the morning when it’s light to promote wakefulness (5).
Some research suggests that because stress is linked to insomnia, supplementing with melatonin may help (6, 7).
One review of 7 high quality studies involving 205 people investigated the effectiveness of melatonin for managing secondary sleep disorders, which are those that result from another condition, such as stress or depression.
The researchers concluded that melatonin decreased the time it took people to fall asleep and increased total sleep time but did not significantly affect sleep quality as compared to a placebo (8).
Randomized controlled trials have found doses as small as 0.5 mg per night to be effective (9).
Though melatonin is a natural hormone, supplementing with it does not affect your body’s production of it. Melatonin is also non-habit-forming, but it’s best to start with the lowest dose possible and work up to a higher dose if necessary (10, 11).
If you find that you’re having trouble sleeping as a result of stress and you’re interested in trying a melatonin supplement, Life Extension IR/XR Magnesium is a great option.
The supplement contains a total of 1.5 mg of immediate-release and extended-release melatonin, which may help you fall asleep and stay asleep through the night.
Life Extension is a trusted company that manufactures its supplements according to standards that exceed those established by the FDA. The company’s raw materials are also third-party tested.
However, while some Life Extension supplements are third-party tested, its Melatonin IR/XR is not.
Pros
- manufactured in a facility with high quality standards
- gluten-free
- non-GMO
- one-a-day formulation
Cons
- not vegan- or vegetarian-friendly
- not third-party tested
Shop now at Life Extension
Best with magnesium
Innate Vitality Magnesium Glycinate
- Price range: $
- Dose: 1 capsule daily
- Best used for: stress
Magnesium is an essential mineral that your body uses in more than 300 different biochemical reactions.
It’s involved in numerous aspects of healthy bodily function, including DNA synthesis, nerve and muscle function, and blood sugar and blood pressure regulation (12).
Magnesium is found mostly in nuts and seeds, green leafy vegetables, and fish.
Research shows that magnesium may be involved in stress management, particularly for people who don’t get enough magnesium in their diet.
One older study in 100 people found that people who supplemented with 400 mg of magnesium per day for 90 days had increased heart rate variability (HRV) compared to a control group (13).
Some studies have linked low HRV to depression, sleep disturbances, and stress (14, 15).
Another high quality trial assessed the effects of daily supplementation of 300 mg of magnesium and 30 mg of vitamin B6 for 8 weeks in 264 people with low magnesium levels (16).
Researchers in this study noted that participants who received magnesium alone had similar decreases in stress scores to those who received magnesium and vitamin B6.
However, people with stress that was categorized as “severe” or “extremely severe” saw more improvement when taking both magnesium and vitamin B6 (16).
Innate Vitality Magnesium Glycinate is a great magnesium supplement because it contains 500 mg of magnesium glycinate, a form of magnesium that may be easier for the body to absorb than other commonly used supplemental magnesium forms, such as magnesium citrate (17).
The supplement is also third-party tested and free of artificial additives.
Pros
- third-party tested
- vegetarian-friendly
- non-GMO
- gluten-, dairy-, and soy-free
- one-a-day formulation
Cons
- not vegan-friendly
Shop now at Amazon
Best with ashwagandha
Klaire Labs Ashwagandha Extract
- Price range: $$
- Dose: 1 capsule daily
- Best used for: stress, mood
Ashwagandha (Withania somnifera) is an adaptogenic herb native to India, where it has been used in Indian Ayurveda, one of the world’s oldest medicinal systems (18).
Similarly to rhodiola, ashwagandha is thought to enhance your body’s resilience to physical and mental stress.
In one study on the stress-relieving effects of ashwagandha, researchers randomized 60 individuals with mild stress to receive 240 mg of a standardized ashwagandha extract or a placebo daily for 60 days (19).
Compared with the placebo, supplementing with ashwagandha was strongly associated with greater reductions in stress, anxiety, and depression. Ashwagandha was also linked to a 23% reduction in morning levels of cortisol, a stress hormone (19).
What’s more, an older review of five studies examining the effects of ashwagandha on anxiety and stress observed that people who supplemented with ashwagandha extract scored better on tests measuring levels of stress, anxiety, and fatigue (20).
Klaire Labs Ashwagandha Extract provides 300 mg of ashwagandha extract per 1-capsule serving, and it’s free from artificial additives and major allergens.
Klaire Labs prides itself on producing high quality, research-backed supplements.
Its products are manufactured in CGMP-compliant facilities, though the products are not third-party tested.
Pros
- made in CGMP-compliant facilities
- major allergen-free
- vegetarian-friendly
- gluten-free
- one-a-day formulation
Cons
- not third-party tested
- not vegan-friendly
Shop now at Amazon
Best with L-theanine
Pure Encapsulations L-Theanine
- Price range: $$$
- Dose: 2 capsules daily
- Best used for: stress, concentration
L-theanine is an amino acid most commonly found in tea leaves.
Researchers have studied it for its ability to promote relaxation and reduce stress without having sedative effects (21, 22).
One high quality study in 30 people found that taking 200 mg of L-theanine per day significantly improved depression symptoms, sleep quality, cognitive function, and stress compared to a placebo (23).
In another study in 34 people, drinking a beverage containing 200 mg of L-theanine and other nutrients lowered levels of cortisol in response to a stressful task that involved multitasking (24).
L-theanine is well tolerated and safe when used as a supplement for relaxation at its effective dose, which is 200–600 mg per day in capsule form (25, 26).
Pure Encapsulations L-Theanine contains 400 mg of L-theanine per 2-capsule serving. It’s vegan-friendly and certified gluten-free.
Pure Encapsulations works with several third-party labs to ensure quality control, including Silliker, Intertek, Eurofins, and Advanced Laboratories.
If you dislike taking supplements, it’s worth noting that green tea is also a great source of L-theanine.
One small randomized controlled trial noted that drinking at least 300 mL (about 1.5 cups) of low caffeine green tea reduced stress markers significantly more than regular green tea (27).
Because caffeine may inhibit L-theanine’s effectiveness, low caffeine green tea appears to be more effective (27).
Pros
- third-party tested
- vegan-friendly
- certified gluten-free
- non-GMO
Cons
- expensive
Shop now at Amazon
Best with B-complex vitamins
MegaFood Balanced B Complex
- Price range: $$
- Dose: 1 tablet daily
- Best used for: work stress, fatigue
B-complex vitamin supplements usually contain all eight B vitamins.
These vitamins play an important role in metabolism by transforming the food you eat into usable energy. B vitamins are also essential for heart and brain health (28).
Food sources of B vitamins include grains, meats, legumes, eggs, dairy products, and leafy greens.
Interestingly, some research suggests that high doses of B vitamins may improve symptoms of stress, such as mood and energy levels, by lowering blood levels of the amino acid homocysteine (28, 29).
High homocysteine levels are associated with stress and an increased risk of several health conditions, including heart disease, dementia, and colorectal cancer (30, 31, 32).
What’s more, a review of 12 high quality trials noted that daily B vitamin supplementation for at least 4 weeks may help significantly decrease stress and improve mood (33).
Another older study observed similar results, suggesting that supplementing with B vitamins as part of a multivitamin and mineral supplement may improve mood and stress by lowering homocysteine levels (34).
However, it’s unclear whether people who already have low homocysteine levels will experience these effects.
While there are several great B-complex supplements, MegaFood Balanced B Complex is a great option.
Each serving contains at least 100% of the Daily Value for all eight B vitamins in forms that are easy for the body to absorb, such as folate in the form of 5-methyl tetrahydrofolate instead of folic acid (35).
Plus, the supplement is easy to digest and can be taken on an empty stomach.
Pros
- features highly absorbable forms of all eight B vitamins
- vegan-friendly
- gluten-free
- gentle on the stomach
Cons
- not third-party tested
Shop now at MegaFood
Best with vitamin D
Nordic Naturals Vitamin D3 1000
- Price range: $
- Dose: 1 mini softgel daily
- Best used for: stress
Vitamin D is sometimes called the “sunshine vitamin” because your body can make it after sun exposure.
It’s not naturally found in large amounts in many foods, and many people don’t get enough in their diet (36).
One of vitamin D’s main functions is to help your body absorb more calcium, but researchers have found that it’s also involved in several other processes, such as reducing inflammation and promoting immune function (36).
It may also help with stress reduction, especially in people who have a vitamin D deficiency.
In one small high quality study in 86 people who did not have vitamin D deficiency, researchers found that those who consumed 1,600 IU of vitamin D daily for about 4 months throughout winter didn’t experience the dip in vitamin D levels that typically occurs as a result of getting less sun exposure during these months (37).
They also found that those in the control group, who received a placebo, had a longer period of stress following a stressful situation than those in the vitamin D group (37).
Other high quality studies in women noted that taking 50,000 IU of vitamin D every 2 weeks, when paired with either probiotics or omega-3 supplements, helped improve depression, anxiety, and stress (probiotics) and anxiety and sleep (omega-3s) (38, 39).
Just keep in mind that it’s best to get your vitamin D levels checked by a healthcare professional before taking vitamin D supplements. As interest in vitamin D supplementation has grown, vitamin D toxicity has become much more common (40).
Nordic Naturals Vitamin D3 1000 is one of the best vitamin D supplements because it contains 1,000 IU of vitamin D3 — the active form of vitamin D, also known as calcitriol.
Nordic Naturals supplements are third-party tested, and you can easily view the testing results by searching for the certificate of analysis (COA) for each product on the company’s website.
Pros
- third-party tested
- COAs available online
- easy-to-swallow mini softgels
- non-GMO
- free of artificial additives
- one-a-day formulation
Cons
- not vegan-friendly
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Here’s a quick look at how our top picks compare:
| Price range | Best use | Third-party tested | Daily dose | |
|---|---|---|---|---|
| HUM Nutrition Big Chill | $$ | • general stress • concentration | yes | 1 capsule |
| Life Extension Melatonin IR/XR | $ | sleep | no | 1 capsule |
| Innate Vitality Magnesium Glycinate | $ | general stress | yes | 1 capsule |
| Klaire Labs Ashwagandha Extract | $$ | • general stress • mood | no | 1 capsule |
| Pure Encapsulations L-Theanine | $$$ | • general stress • concentration | yes | 2 capsules |
| MegaFood Balanced B Complex | $$ | • work stress • fatigue | no | 1 tablet |
| Nordic Naturals Vitamin D3 1000 | $ | general stress | yes | 1 mini softgel |
Here are some factors to keep in mind when shopping for supplements to help with stress:
- Intended effect: Is stress affecting your sleep or your ability to focus? Look for a product formulated to address your specific issues.
For example, melatonin may help improve sleep, whereas rhodiola and L-theanine are better options for focus and productivity. - Price: Price is an important consideration. Especially if you’ll be taking supplements for an extended period, it’s important to know how much you’ll be spending each month.
- Quality: Because the FDA doesn’t regulate supplements in the same way as medications, it’s important to select products from trusted brands. Ideally, look for products that are third-party tested to ensure purity and potency.
- Professional help: It’s a good idea to consult a healthcare professional before taking supplements. They can help you choose products and can order blood work or analyze your diet to see if you’re deficient in any essential nutrients that may affect stress levels.
- Drug interactions: Because some supplement ingredients can interact with medications, it’s important to check with a healthcare professional before taking any new supplements if you’re already taking prescription or over-the-counter medications.
Which vitamin is best for stress?
B vitamins and vitamin D may help with stress. However, these may be helpful only for people who have low levels of these vitamins and cannot meet their needs through diet alone (33, 41, 42).
What vitamins might you be lacking if you’re stressed or have anxiety?
You may have inadequate levels of B vitamins, vitamin D, or magnesium if you are feeling stressed. However, this is not the case for everyone.
The best way to know for sure is to ask a healthcare professional for a blood test or purchase a home micronutrient testing kit to check your blood levels of these nutrients.
Does kava help with stress?
Kava is a supplement made from the roots of the Piper methysticum plant. It has a long history of use for relieving stress and anxiety in traditional herbal medicine, and research suggests that it does offer some stress-relieving benefits (43).
However, researchers have also noted rare cases of liver damage arising from kava use.
Not enough information is available about these episodes to allow researchers to confidently create dosing or safety guidelines. For this reason, we recommend avoiding kava and choosing alternatives that have a better safety profile (43).
Several vitamins and other supplements, including Rhodiola rosea, melatonin, vitamin D, and ashwagandha, have been linked to reduced stress symptoms.
L-theanine, B-complex vitamins, and magnesium may also help increase your body’s resistance to life’s stressors.
Always consult a healthcare professional before trying a new supplement, especially if you’re taking other medications or if you’re pregnant or planning to become pregnant.
If stress continues to be a problem in your life, consider speaking with a medical professional or therapist about possible solutions.
how do they work and what are natural sedatives for stress and nerves?
The scientific definition of stress is that it is “a reaction to any event or demand that exceeds the human capacity for adaptation”.
And, if you believe this definition, it turns out that every day any resident of a big city experiences stress. This is also confirmed by doctors: according to the results of a survey of patients in one medical district in Moscow, 61% of visitors had an average or high level of psychosocial stress[1]. And given that chronic stress is also an independent risk factor for cardiovascular disease, sedatives become literally vital means.
Anti-anxiety agents may belong to several pharmacological groups.
- Sedatives . These are "sedatives" in the classical sense. They reduce the activity of excitatory processes in the central nervous system and, conversely, increase the activity of inhibitory processes. As a result, the body's response to external stimuli is weakened. It is this group that includes bromine, overgrown with legends, which was allegedly secretly added to the diet of soldiers of the Soviet army, and more familiar (and mildly acting) preparations of valerian, motherwort, peony, passionflower and other medicinal plants.
Sedative drugs based on medicinal plants gently normalize the activity of the nervous system, while being well tolerated and with the right dosage, they do not have dangerous side effects. - Anxiolytics (literally translated from Latin means “dissolving fear”). Such drugs reduce the manifestations of anxiety, anxiety, emotional stress. They used to be called tranquilizers. Most of the funds in this group are prescription, they can only be prescribed by a doctor in situations requiring serious medical intervention. But there are also over-the-counter “light” anxiolytics: Afobazol and Tenoten.
- Antidepressants . This group also includes predominantly prescription drugs. This is due to the fact that almost all of them are able to directly change the interaction between nerve cells by regulating the amount of special biological substances - neurotransmitters. These are substances with the help of which neurons exchange information, activating certain parts of the nervous system.
Therefore, prescription antidepressants have serious side effects, and their use requires constant medical supervision. Meanwhile, in severe depression, when a person literally does not have the strength to get out of bed, and brushing your teeth turns into a feat due to the amount of effort expended, prescription antidepressants are indispensable. Over-the-counter in this group are only preparations based on the extract of St. John's wort, for example, "Negrustin" and "Deprim". It should be noted that St. John's wort increases sensitivity to ultraviolet light, which can lead to sunburn. - Antipsychotics . These drugs have found their application mainly in "big" psychiatry, since they not only give a calming (although it would be more correct to say "inhibiting") effect, but they are also able to reduce psychomotor agitation, aggressiveness, and eliminate hallucinations. Of course, all these drugs are released strictly by prescription.
It turns out that, on the one hand, the choice of over-the-counter sedatives is quite limited.
On the other hand, these are mildly acting remedies of predominantly herbal, natural origin that have almost no side effects. They help maintain the normal functioning of the nervous system, recreate the balance between excitation and inhibition - in other words, restore the ability of the nervous system to self-regulate.
Of course, in difficult situations, you can not do without prescription drugs that severely interfere with the regulation of the nervous system. But the diagnosis of such conditions and the prescription of drugs is the responsibility of the doctor. As a rule, such drastic measures are not necessary. The body is able to produce the "hormones of joy" - serotonin and dopamine - in the required quantities. It will only be necessary to support it by providing, in addition to natural sedatives, the necessary amount of magnesium and vitamin B6 - substances involved in the regulation of the nervous system.
Vitamins and minerals for the nervous system
Why did we talk about vitamins and minerals when discussing sedatives? The fact is that they somehow regulate the work of the central nervous system, participating in many biochemical reactions.
Vitamins of group B and magnesium are recognized as the most important for the normal functioning of the nervous system.
For example, vitamin B6 is necessary for the synthesis of gamma-aminobutyric acid - the most important "calming" substance in the central nervous system, as well as serotonin - the "happiness hormone". The latter regulates the exchange of norepinephrine, which is responsible for rapid adaptation to stress (“the hormone of predators”), and dopamine, the “hormone of purposefulness and joy.” In addition, vitamin B6 is necessary for the full absorption of magnesium, a mineral that is extremely important for the adequate functioning of the nervous system.
Folic acid , or vitamin B9, is also involved in the synthesis of serotonin. It also regulates the division and growth of all body cells, including nerve cells, which, as is now known, are nevertheless restored. With a lack of folic acid, apathy, depression, insomnia, and irritability often appear.
Of the trace elements for the central nervous system, magnesium is especially important . It is required by the body for the synthesis of all types of neurotransmitters - glycine, serotonin, dopamine and others - to regulate the sleep-wake cycle by increasing the synthesis of melatonin. In addition, magnesium directly regulates the process of conducting a nerve impulse, and therefore, it is necessary for a good sleep and maintaining a stable psycho-emotional state.
Meanwhile, under stress, in just ten minutes, such an amount of magnesium can be consumed, which in a normal state would be enough for the body for a day. Even with a varied, nutritious diet, it is difficult to compensate for such losses solely from food. Therefore, under the influence of stress, magnesium deficiency appears sooner or later. Its symptoms are often considered manifestations of a stressful state, and these are:
- increased irritability;
- tearfulness;
- emotional instability;
- sleep disorders;
- decreased concentration;
- memory disorders;
- constant fatigue and a feeling of "brokenness".
Indeed, the indicated manifestations are caused by stress, but still not by itself, but by an increased consumption of magnesium (which is due to prolonged psycho-emotional stress) and, as a result, its deficiency. If the lack of magnesium is not replenished in a timely manner, then short-term emotional disturbances can develop into a full-fledged picture of an anxiety or depressive disorder. Therefore, in chronic stress, anxiety and depression, magnesium preparations are often prescribed in combination with B vitamins.
Natural sedatives: principle of action
Most herbs contain complex complexes of active ingredients with a wide spectrum of action. Here are some popular natural remedies that provide a calming effect.
- Valerian. The main active component of this plant is isovaleric acid. But, besides it, valerian contains several dozen active components that enhance each other's action, causing the sedative, anxiolytic and hypnotic properties of this plant, as well as the ability to slow down the heart rate and expand the coronary vessels.
The sedative effect of valerian unfolds slowly when taken regularly for two to four weeks. Therefore, using it as an emergency stress reliever is completely pointless. - Motherwort . Its main active substances are flavonoids, triterpenes, tannins. The plant has a sedative effect when taken regularly. Motherwort is especially useful for people with hypertension, because it has the ability to gently lower blood pressure, reduce tachycardia. It has antioxidant and cardioprotective properties [2]. The action of motherwort develops slowly, so regular intake of courses lasting at least two weeks is required. Like valerian, motherwort gives a sedative effect and is not able to protect nerve cells from the damaging effects of stress and restore their full work.
- Passiflora. Used to treat insomnia since the 14th century. According to modern data, the alkaloid passiflorin is responsible for the sedative effect of this plant. Another alkaloid, harmane, has the ability to inhibit the activity of the enzyme monoamine oxidase, that is, to act like modern prescription antidepressants.
Studies have shown that the anti-anxiety effect of passion flower (the second name of passionflower) is comparable to that of prescription anxiolytics [3]. The flavonoids of the plant give a sedative, hypnotic and anxiolytic effect. In addition, passionflower has antispasmodic, hypotensive, cardiotonic and coronary dilating properties. Unlike valerian and motherwort, passion flower acts quickly - from the first application. - Hop. Hops essential oil contains up to 224 components that give a wide variety of effects - up to antibacterial and antifungal. As for the sedative properties of hops, this is the merit of monoterpenoids and sesquiterpenoids, which have anti-anxiety, antidepressant and stress-protective effects. In addition, there is evidence that hops stimulate cognitive functions - the ability to perceive and process information [4].
One component vs complex: which is better?
People have always preferred to use herbal remedies in complexes or collections.
This trend continues even now, only in a modern combined drug, not roots and herbs are collected, but standardized extracts, that is, extracts from plants in which the content of the active substance is precisely verified. In addition, modern products can combine not only plant components, but also vitamins and minerals. All components enhance each other's properties in such a way that the combination is more effective than the substances included in it separately, because they not only have a sedative effect, but also help the body restore the production and transmission of its own neurotransmitters (serotonin, dopamine and others) and strengthen for a long time nerves.
It is probably worth avoiding combined preparations only if there is a tendency to allergic reactions: if the drug causes an allergy, it will be extremely difficult to understand which component in its composition led to such a reaction.
So, stress is an integral part of modern life. Chronic stress increases the likelihood of diseases of the cardiovascular system, disturbs the psycho-emotional balance.
In order to prevent the development of serious emotional disorders that require the intervention of a doctor, it would be wise to support the work of the body with the help of herbal sedatives, as well as vitamins and minerals necessary for the adequate functioning of the nervous system.
The best vitamins for stress and nerves. Vitamins against stress and fatigue
Vitamins against overwork and stress
The state of drowsiness, overwork and irritability is characteristic of many modern people. The high-speed rhythm of life, disruption of the normal daily routine, sleep and food intake are the main causes of nervousness, unreasonable anxiety, loss of strength and a constant desire to sleep. If after a long night's sleep you do not feel rested, you should take a closer look at your own body and take a stress test. Did the results confirm your fears? Then do not delay contacting a specialist.
Vitamins to relieve stress
Self-administration of vitamin and tonic preparations will only aggravate the situation.
Often, vitamins for neurosis and stress contain components that stimulate the nervous system. However, they only overstrain the body, quickly depleting its resources. As a result, chronic fatigue syndrome, which is inextricably linked with neurological disorders, is exacerbated.
By postponing a visit to the doctor, you harm your own health and delay the moment of full recovery for an indefinite period. With significant physical exertion, nervous strain and all sorts of shocks, taking a supporting vitamin course is mandatory, both for women and men. Modern vitamins with overwork, stress are aimed at metabolic stimulation of the body. That is, saturating it with the necessary substances, they contribute to the restoration of working capacity in a natural way.
Vitamins for nervous stress
Vitamins for stress for men and women may have a different composition due to physiology or be universal. The latter option is quite acceptable since any organism suffers equally from a lack of B vitamins, which provokes constant drowsiness, an imbalance in the psychological state and the formation of depressive phenomena.
The complex of vitamins of group B is part of many dietary supplements and multivitamins, B12 is injected as prescribed by a doctor.
Fatigue, drowsiness and weakening of the immune system are affected by a lack of vitamin C, and a lack of lithium causes serious nervous disorders. Only a specialist will be able to accurately determine the cause of the deterioration of your condition and prescribe the necessary drugs. Often, to fully normalize well-being, it is necessary to take vitamins after stress.
Mood
is normal!
Stabilizes mood, significantly reducing the amplitude of affective fluctuations; suppresses anxiety, anxiety, reduces emotional stress and increases adaptive reactions and stability
to emotional stress. Has a mild antidepressant effect,
in anxiety-depressive cases.
NORMOTIM® is a highly bioavailable source of lithium (a new lithium salt with unique properties), vitamin C and B vitamins (B1, B6).
