Stress support supplements

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).

Participants’ symptoms continued to decrease throughout the study.

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).

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).

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).

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.

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).

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).

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.

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

It may also help with stress reduction, especially in people who have a vitamin D deficiency.

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).

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?

However, researchers have also noted rare cases of liver damage arising from kava use.

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.

Seven Supplements for Stress Management and a New Normal

The information in this blog has not been verified by your local public health authority and is not intended as a diagnosis, treatment, or medical advice. More

What is stress?

Stress is the body's natural reaction to any external demands or threats. When real or imagined danger is sensed, the body's defense mechanisms are reflexively activated - the stress response, which is also called the "fight or flight" response.

The body uses the stress response to protect itself. Normally, this reaction helps you maintain concentration and alertness, as well as the right level of energy. In emergency situations, stress can save your life by providing the necessary energy for self-defense.

Stress can also help you cope with new challenges. It is he who supports you during an important presentation at work, increases concentration during the decisive throw in a game, encourages you to prepare for an exam, and not watch TV. However, at a certain point, stress ceases to be beneficial and becomes a serious threat to health, mood, productivity, relationships, and quality of life.

Stress management

Stress management is a way of regulating the effects of stress on your body and mind. Stress management may require skills such as problem solving, task prioritization, and time management. It may also include improving the ability to cope with change, adversity and/or conflict through, for example, improving emotional awareness, expressing gratitude, or improving personal relationships.

Supplements can also be helpful in managing stress. Many over-the-counter products can enhance a healthy physiological response to stress, such as maintaining healthy levels of stress hormones, promoting adequate sleep and a good mood.

7 Natural Stress Remedies

Researchers studied numerous herbs, supplements and vitamins to see if they had the benefits people need in stressful situations. Here is some of them.

1. Melatonin

Sufficient and quality sleep plays an important role in the fight against stress. Uninterrupted sleep should last an average of 7-8 hours. Stress is closely related to sleep problems, including falling asleep or sleep continuity. Sleep management is an important means of stabilizing mood and maintaining healthy levels of stress hormones.

The hormone melatonin regulates your body's circadian rhythm, also called the sleep-wake cycle. Levels of this hormone rise in the evening when it gets dark to help you fall asleep and fall in the morning after dawn to help you wake up.

Exogenous melatonin, or melatonin that is not produced by the body, is one of the most sought after supplements. Melatonin can increase overall sleep duration and help restore healthy circadian rhythm cycles after jet lag or shift work (such as after a night shift).

2. Glycine

Glycine is an amino acid that the body uses to synthesize protein needed for growth and maintenance of tissues, hormones and enzymes. The body naturally produces glycine from other amino acids (complex substances that make larger proteins). However, glycine is also found in protein foods and is offered as a dietary supplement.

Glycine is one of the amino acids that the body uses to make glutathione, an antioxidant that can protect body cells from oxidative damage often caused by stress. Glycine helps create the components of our DNA, or the so-called purines.

Glycine also plays a key role in creating the complex compound creatine. This complex compound has many benefits, including promoting healthy brain function and a good mood.

In addition, studies show that glycine can increase the body's resistance to stress, promoting healthy sleep, which has been shown to calm the brain. It can also lower body temperature. In turn, a lower body temperature can help improve sleep and ensure continuity throughout the night.

3. St. John's wort

St. John's wort (Hypericum perforatum) is a shrubby herb with yellow flowers. It grows wild throughout Europe, parts of Asia and Africa, and the western United States of America. St. John's wort has been used for a variety of purposes over the centuries and can treat a variety of ailments, including symptoms of depression. The chemical composition of St. John's wort is well understood, and modern research confirms the validity of the traditional uses of this plant. This medicinal herb has antidepressant, antiviral and antibacterial properties.

They are due to chemical compounds such as hypericin and flavonoid components. Hyperforin is one of the main constituents of St. John's wort and is responsible for its antidepressant action. Hyperforin has been shown to act as an inhibitor of the uptake of neurotransmitters such as 5-hydroxytryptophan, dopamine, norepinephrine, and GABA. It maintains the chemical balance in the brain, eliminating one of the causes of depressive symptoms.

Supplements are made from St. John's wort flowers, usually in the form of teas, tablets and capsules.

‌‌‌‌4. L-theanine

L-theanine is the amino acid most commonly found in loose leaf tea. It has been the subject of scientific research because it promotes relaxation and maintains healthy levels of cortisol (the stress hormone) in the body.

This complex compound may also relieve symptoms of anxiety and support healthy memory and concentration. This effect may be due to the combined effects of caffeine and L-theanine in tea, as each of these ingredients alone has less of an effect. However, studies show that L-theanine itself can also relieve stress.

‌‌‌‌5. B vitamins

The B vitamins are eight water-soluble vitamins with important functions. For example, these vitamins can play an important role in metabolism by converting the food you eat into usable energy. The B vitamins are cofactors for enzymes needed to digest food. They also play an important role in the formation of DNA and many of the neurotransmitters that keep you in a good mood.

Foods rich in B vitamins include grains, meats, legumes, eggs, dairy products and greens. An easy and convenient way to get these vitamins is by taking appropriate supplements. B vitamins are believed to support energy levels and healthy cortisol levels, as well as promote a good mood.

‌‌‌‌6. Phosphatidylserine

Phosphatidylserine (PS) is produced naturally in the body and can keep cells working properly, especially in the brain. PS is a fatty substance called a phospholipid. It envelops and protects brain cells and transmits signals between them. FS plays an important role in the functioning of memory. It can also reduce the body's response to stress.

‌‌‌‌7. Gamma-aminobutyric acid (GABA)

Gamma-aminobutyric acid (GABA) is a naturally occurring amino acid that functions as a neurotransmitter in your brain. In turn, neurotransmitters are chemicals that transmit nerve signals. GABA is considered an inhibitory neurotransmitter because it blocks or inhibits certain signals in the brain and reduces the activity of the nervous system.

Gamma-aminobutyric acid (GABA) is often taken in supplement form. It can help reduce anxiety symptoms and improve mood. GABA may also contribute to healthy immunity.

Now that we are all looking for ways to stay healthy during the pandemic, we are fortunate to have many natural remedies that can give us the support we need and relieve us of stress.

References:

Costello, R. B., Lentino, C. V., Boyd, C. C. et al. (2014). The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature. Nutrition Journal, 13, 106; Published 11/7/2014; Accessed 6/29/2020
Razak, M. A., Begum, P. S., Viswanath, B., et al. (2017). Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review. Oxidative medicine and cellular longevity, 2017, 1716701.
Davidson, J.T., Connor, K.M. Valerian. In: Herbs for the Mind: Depression, Stress, Memory Loss, and Insomnia. New York: Guilford Press, 2000: 214-233.
Hidese, S., Ogawa, S., Ota, M., et al. (2019). Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients, 11(10): 2362.
Kennedy D. O. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. Nutrients, 8(2): 68.
Kim, H. Y., Huang, B. X., & Spector, A. A, et al. (2014). Phosphatidylserine in the brain: metabolism and function. Progress in lipid research, 56, 1–18.
Boonstra, E., de Kleijn, R., Colzato, L. S., et al. (2015). Neurotransmitters as food supplements: the effects of GABA on brain and behavior. Frontiers in psychology, 6, 1520.

7 BEST VITAMINS AND SUPPLEMENTS TO FIGHT STRESS

Although everyone has certain life stressors associated with work pressure, money, health and relationships, what, in itself it is quite natural, as a rule, they are the most common causes of nervous breakdowns and disorders.

Stress can be acute or chronic and cause fatigue, headaches, indigestion, nervousness, irritability or anger, feeling overwhelmed, lost and empty. Regular exercise, adequate sleep and good nutrition are some of the best ways to better prepare your body to deal with stress, but don't forget some vitamins and supplements that will definitely help you in this important endeavor.

Here are the top 7 vitamins and supplements to help you fight stress.

1. Rhodiola rosea

Rhodiola (Rhodiola rosea) is an herb that grows in the cold mountain regions of Russia and Asia. It has long been known as an adaptogen, a natural, non-toxic herb that stimulates the body's stress response system to increase stress tolerance. Rhodiola's adaptogenic properties are due to the herb's two powerful active ingredients, rosavin and salidroside. An 8-week study in 100 people with symptoms of chronic fatigue, such as poor sleep quality and impaired short-term memory and concentration, found that taking 400mg of Rhodiola extract daily improved symptoms after just 1 week. In another study in 118 people with stress burnout, taking 400 mg of Rhodiola extract daily for 12 weeks improved associated symptoms, including anxiety, exhaustion, and irritability. Symptoms continued to decrease throughout the study.

To recap:

Rhodiola is an adaptogenic herb that has been shown to relieve symptoms associated with chronic fatigue and stress-related burnout. Rhodiola is well tolerated and has a high safety profile.

2. Melatonin

Getting enough quality sleep is important for stress relief. Stress is closely linked to insomnia, a sleep disorder characterized by difficulty falling asleep or waking up, or both. However, achieving adequate sleep quality can be challenging if you are under stress, which in turn can make it even more difficult. Melatonin is a natural hormone that regulates your body's circadian rhythm or sleep-wake cycle. Hormone levels rise in the evening when it is dark to improve sleep and decrease in the morning when it is light to promote wakefulness. In review 19In a study in 1,683 people with primary sleep disorders — those not caused by another medical condition — melatonin reduced the time it took people to fall asleep, increased total sleep time, and improved overall sleep quality compared to placebo. Another review of 7 studies involving 205 people examined the effectiveness of melatonin for the treatment of secondary sleep disorders caused by another condition, such as stress or depression. The review found that melatonin reduced the time it took people to fall asleep and increased total sleep time, but had no significant effect on sleep quality compared to placebo. Although melatonin is a natural hormone, supplementing it does not affect its production in the body. Melatonin is also non-addictive. Melatonin supplements range in doses from 0.3mg to 10mg. It is best to start with the lowest possible dose and increase the dose as needed. Although melatonin supplements can be purchased without a prescription in the United States, they require a prescription in many other countries.

To recap:

Melatonin supplements can help you fall asleep faster and sleep longer if you have stress-related difficulty falling asleep.

3. Glycine

Glycine is an amino acid that your body uses to make proteins. Research shows that glycine can increase your body's resistance to stress, promoting a good night's rest through its calming effect on the brain and the ability to lower core body temperature. Lower body temperature promotes better sleep and helps you sleep better at night. In one study, 15 people who complained about the quality of their sleep and took 3 grams of glycine before bed ended up with less fatigue and increased alertness the next day compared to placebo. These effects occurred despite no difference in time taken to fall asleep or sleep time compared to placebo, suggesting that glycine improves sleep quality. In a similar study, taking 3 grams of glycine before bed was shown to improve sleep quality and performance on recognition and memory tasks. What's more, another small study found that supplementing with 3 grams of glycine before bed reduced daytime sleepiness and fatigue after 3 days of sleep deprivation. Glycine is well tolerated, but intake 9grams on an empty stomach at bedtime is associated with minor stomach upset. However, taking 3 grams is unlikely to cause any side effects.

To recap:

The calming effects of glycine have been shown to improve sleep quality and increase alertness and concentration.

4. Ashwagandha

Ashwagandha (Withania somnifera) is an adaptogenic herb native to India, where it was used in Indian Ayurveda, one of the oldest medicinal systems in the world. physical and mental stress. For example, in one ashwagandha stress relief study, researchers randomized 60 people with mild stress to receive 240 mg of a standardized ashwagandha extract or placebo daily for 60 days. Compared to placebo, ashwagandha supplementation was strongly associated with greater reductions in stress, anxiety, and depression. Ashwagandha has also been associated with a 23% reduction in morning levels of cortisol, the stress hormone. What's more, a review of five studies examining the effects of ashwagandha on anxiety and stress found that those who took ashwagandha extract performed better on tests measuring levels of stress, anxiety, and fatigue. A study examining the safety and efficacy of taking ashwagandha in people with chronic stress found that taking 600 mg of ashwagandha for 60 days was safe and well tolerated.

To recap:

Ashwagandha's adaptogenic properties have been shown to reduce stress, anxiety, and depression, as well as lower morning cortisol levels.

5. L-theanine

L-theanine is the amino acid most commonly found in tea leaves. It has been studied for its ability to promote relaxation and reduce stress without producing a sedative effect. A review of 21 studies involving nearly 68,000 people found that drinking green tea reduced anxiety and improved memory and attention. These effects have been attributed to the synergistic effects of caffeine and l-theanine in tea, as each ingredient was found to have less of an effect on its own. However, studies show that l-theanine on its own can help relieve stress. One study found that supplementation with 200mg of l-theanine reduced measures of stress, such as heart rate, in response to a task that required no small amount of mental stress. In another study in 34 people, drinking a drink containing 200 mg of l-theanine and other nutrients lowered levels of the stress hormone cortisol in response to a stressful multitasking task. L-theanine is well tolerated and safe when taken at an effective relaxation dose, which ranges from 200 to 600 mg per day in capsule form. In comparison, l-theanine makes up 1-2% of the leaf dry weight, which equates to 10-20 mg of l-theanine per commercially available tea bag. However, drinking tea is unlikely to have a noticeable effect on stress. However, many people find that tea, as well as drinking it slowly, has a relaxing effect on them.

To recap:

L-theanine is a natural component of tea leaves that reduces stress and promotes relaxation.

6. B-Complex

B-Complex usually contains all eight B vitamins. These vitamins play an important role in metabolism, turning the food you eat into usable energy. B vitamins are also essential for heart and brain health. Food sources of vitamin B include grains, meats, legumes, eggs, dairy, and leafy greens. Interestingly, high doses of B vitamins have been suggested to improve stress symptoms such as mood and energy levels by lowering blood levels of the amino acid homocysteine. High homocysteine levels are associated with stress and an increased risk of dementia and rectal cancer, including heart disease. In one 12-week study of 60 people with work-related stress, those who took one of two forms of a vitamin B complex supplement experienced fewer symptoms of work-related stress, including depression, anger, and fatigue, compared to compared with participants in the placebo group. Moreover, a review of 8 studies involving 1292 people showed that taking multivitamin and mineral supplements improved several aspects of mood, including stress, anxiety, and energy. Although the supplement contained several other vitamins and minerals, the study authors suggested that supplements containing high doses of vitamin B may be more effective in improving mood. Another study found similar results, suggesting that adding B vitamins to multivitamin and mineral supplements can improve mood and stress by lowering homocysteine levels. However, it is unclear whether people who already have low homocysteine levels will experience the same effects. Vitamin B complex supplements are generally safe when taken at recommended doses. However, they can cause harmful side effects, such as nerve pain, understandably only when taken in large amounts. In addition, they are water soluble, so your body will excrete any excess in the urine. Eight B vitamins, known as B-complex vitamins, may improve mood and reduce stress by lowering homocysteine levels or maintaining healthy levels of this amino acid.

7. Kava

Kava (Piper methysticum) is a tropical evergreen shrub native to the islands of the South Pacific. Its roots were traditionally used by the Pacific Islanders to make a ceremonial drink called kava, or kava kava. Kava contains active compounds called kavalactones, which have been studied for their ability to reduce stress. Kavalactones are thought to inhibit the breakdown of gamma-aminobutyric acid (GABA), a neurotransmitter that lowers the activity of your nervous system, producing a calming effect. This can help reduce feelings of anxiety and stress.

Learn more