Supplements that help with stress

7 Supplements That May Help Reduce Stress — and 1 to Avoid

Reducing stress is an important part of good health, but can taking supplements really make you feel more at ease? Find out which ones may help and which you should avoid.

By Lorie A. ParchMedically Reviewed by Lynn Grieger, RDN, CDCES

Reviewed: March 23, 2022

Along with a healthy lifestyle, the right supplement may help tame stress and anxiety.

Elena Popova/Getty Images

Between economic concerns and ongoing global conflict, the majority of Americans are at peak stress levels. Seventy-three percent of respondents to this year’s Stress in America survey, conducted annually by the Harris Poll on behalf of the American Psychological Association (APA), reported feeling overwhelmed by the number of crises facing the world right now, results the APA calls “alarming.”

Living in “sustained survival mode” for the past few years has definitely had an impact on our collective health, according to the survey results. Alcohol use is up, physical activity is down, and we’re not sleeping well.

These effects make sense, given what we know about how mental stress can affect physical health. Elevated stress hormones, especially cortisol, can increase inflammation, reduce immunity, and raise the risk of high blood pressure, stroke, and heart attack. According to the National Institute of Mental Health, chronic stress can negatively impact every aspect of your health and contribute to a wide range of problems, including:

Headaches
Sleep problems
Mood disturbances, such as sadness, anger, or irritability
Heart disease
High blood pressure
Diabetes
Anxiety
Depression

Stress is a problem we clearly need to address, and there are numerous strategies that have been shown to be effective for relieving it, including eating a healthy diet, getting plenty of sleep, exercising regularly, talking to friends or a mental health professional, and engaging in relaxation techniques and meditation, to name just a few.

Another, often-disputed stress-relief tool at your disposal? Dietary supplements. While none are a magic pill that will make stress disappear entirely, certain supplements claim to help lower anxiety levels, tame sleep troubles, ease depression symptoms, and more. While these claims are often overhyped, there is some evidence that dietary supplements can be part of a holistic approach to reducing stress, along with a healthy diet and other lifestyle changes.

It’s important to note that the U.S. Food and Drug Administration (FDA) doesn’t regulate supplements in the same way that it does medications, so you should talk to your doctor before taking any product. Additionally, robust research on herbal supplements and stress is lacking. Some studies have had promising findings, but the sample sizes were too small to make any definitive conclusions. Other studies have looked at larger groups of people but left out populations that face a higher risk of stress symptoms like anxiety — for example, women and young adults. Ultimately, more large, long-term studies that include a variety of populations are needed before health experts can recommend herbal supplements for stress.

That said, here is the evidence currently available on seven products with the potential to help curb stress (and one you’ll probably want to pass up) as you start your journey toward a more relaxed (and healthier) you.

Ashwagandha

Shutterstock

What it is: Also called winter cherry and Indian ginseng, this plant has been an integral part of Ayurvedic medicine for centuries. Ashwagandha is what’s known as an adaptogen, which means it’s believed to resist disease and regulate the effects of stress on the body, according to the National Library of Medicine.

Potential benefits: There is some evidence linking ashwagandha with reduced stress and anxiety, and some research also suggests that it might be useful for improving sleep. In a small study published in September 2019 in Medicine (Baltimore), 30 stressed but healthy adults were given 240 milligrams (mg) of the extract per day, and 30 were given a placebo. After two months, those who’d taken the ashwagandha reported feeling less anxious, depressed, and/or stressed over time, although this change was not statistically significant compared with the placebo. A slightly larger study, published in December 2019 in Cureus, followed 60 stressed but healthy adults for eight weeks. Each day, one-third of the group received 250 mg of ashwagandha, one-third received 600 mg of the supplement, and one-third received a placebo. The result: The participants who were given ashwagandha reported sleeping better and feeling less stressed, compared with those who took a placebo. Because both studies were so small, however, the researchers were not able to draw any significant conclusions about ashwagandha.

How you use it: You can take ashwagandha as a pill or capsule, or add the powdered extract to smoothies, yogurt, and other foods. Be warned, though, that it tastes pretty bad; if you add the root or powder to food, you may want to add a sweetener like fruit or honey to help mask its bitterness.

Precautions: Ashwagandha may lower blood sugar and blood pressure levels, which means it shouldn’t be combined with medications for diabetes or high blood pressure, according to the National Library of Medicine. It might also increase how much thyroid hormone the body produces, which means it could cause problems if you take thyroid medication. Ashwagandha may also cause sleepiness and slowed breathing. Taking the supplement with sedatives may magnify those effects.

L-Theanine

Sophia Hsin/Stocksy
What it is: L-theanine is an amino acid found in green tea. It’s believed to have a relaxing effect, among other health boons.
Potential benefits: L-theanine’s anti-stress effects have been explored in research, and studies suggest it may be helpful for lowering stress, improving focus, memory, and verbal ability. In a small study published in October 2019 in Nutrients, 30 healthy adults were given 200 mg of L-theanine or a placebo every night for four weeks, after which researchers saw improvement in three stress-related categories — sleep problems, depression, and anxiety — in the group that received the supplement. And a review of nine studies published in November 2019 in Plant Foods for Human Nutrition found that getting 200 to 400 mg of L-theanine a day may help reduce stress and anxiety in people exposed to stressful conditions.
How you use it: Brew yourself a cup of tea: Green, black, white, and oolong all contain L-theanine, albeit in varying amounts, and none that come close to the amounts used in research. A past study measured the amount of L-theanine in a standard cup of tea (200 milliliters) and found that black contains the most (up to 30 mg), while green tea contains the least (up to 11.7 mg). To get the amount of L-theanine used in stress research, you would have to get the amino acid in supplement form (capsules, liquids, or powders).
Precautions: Research on the safety of L-theanine is lacking, however the Memorial Sloan Kettering Cancer Center states that consuming large amounts of green tea can cause side effects, due to the caffeine content. Therefore, if you choose to get L-theanine through tea, it’s important to watch your intake. According to the FDA, 400 mg a day is generally safe for healthy adults — and an 8-ounce cup of green or black tea has roughly 30 to 50 mg of caffeine. Consuming too much caffeine can make you restless and anxious, which isn’t helpful if your goal is to lower stress. Over-caffeinating can also cause headaches, dizziness, dehydration, insomnia, and a fast heart rate.
Magnesium
Getty Images
What it is: Magnesium is a mineral that the body uses to regulate dozens of processes, from the functioning of nerves and muscles to the synthesizing of protein and bone.
Potential benefits: So far, research points to magnesium possibly being helpful for people who have mild anxiety. A review of 18 studies published in May 2017 in Nutrients found that magnesium supplements may improve stress and anxiety levels, but it also noted that the quality of the evidence was poor and more research needs to be done before magnesium can be established as a stress reducer.
How you use it: Magnesium is found in green leafy vegetables, nuts, seeds, legumes, whole grains, and some breakfast cereals and other fortified foods. Even so, many of us aren’t getting enough of it, according to the National Institutes of Health (NIH). The NIH recommends 310 to 320 mg of magnesium per day for most women and 400 to 420 mg for men, and no more than 350 mg per day in supplement form for adults of either sex. If you opt for a supplement, consider magnesium aspartate, citrate, lactate, or chloride, which are absorbed better than magnesium oxide or sulfate, according to the NIH. And be aware that many laxatives and antacids contain magnesium, so if you take those, make sure to count that amount toward your daily amount from supplements.
Precautions: The NIH warns that several types of medication may interact with magnesium supplements or affect the amount of magnesium in your body, including bisphosphonates (used to treat osteoporosis), antibiotics, diuretics, and proton pump inhibitors. Check with your healthcare provider before using magnesium supplements, if you’re taking any of those medications.
Melatonin
Eugeniusz Dudzinski/iStock
What it is: Melatonin, a hormone made in the pineal gland, is released when it gets dark, helping to keep your internal clock on track and priming your body for sleep.
Potential benefits: Melatonin is famous for helping people nod off at night, but it may also help lower anxiety levels in people who are scheduled for surgery. A past review of more than 12 randomized controlled trials including 774 people undergoing surgery found that melatonin may be as effective as midazolam (a sedative) at reducing presurgical anxiety. However, researchers note that most of the studies did not include female subjects, and three of the studies only examined patients older than 60. This is problematic, given that younger age and female gender are independent risk factors for anxiety. Therefore, it’s unclear how melatonin may affect anxiety levels in other surgery patients.
How you use it: Melatonin supplements are easy to find as tablets, capsules, and drops; most come in doses of 1 mg or 5 mg. Keep in mind that you might not always be getting what it says on the label, though: A study published in February 2017 in the Journal of Clinical Sleep Medicine examined 31 melatonin supplements purchased at pharmacies and grocery stores and found that most didn’t have the amount indicated — and one-quarter also contained serotonin, another hormone.

Precautions: Melatonin is generally safe when taken in appropriate amounts, but it may not be for everyone. According to the Mayo Clinic, melatonin interacts with several medications, including anticoagulants, anticonvulsants, blood pressure medications, diabetes medications, contraceptives, immunosuppressants, seizure-threshold-lowering drugs, fluvoxamine (used to treat obsessive-compulsive disorder), central nervous system depressants, and diazepam.
Rhodiola
Getty Images
What it is: Also known as golden root and arctic root, the Rhodiola rosea plant grows in the frigid mountains of Europe and Asia, as well as in the Arctic, and it has been used as a remedy for stress, according to a study published in December 2017 in Current Pharmacology Reports.
Potential benefits: A review published in January 2018 in the International Journal of Psychiatry in Clinical Practice concluded that rhodiola extract may be effective in treating stress symptoms and preventing chronic stress and its complications.
One very small past study found that eight people with anxiety who were given rhodiola reported a significant reduction in anxiety, stress, anger, confusion, and depression, as well as a significant improvement in mood, at the end of 14 days. The researchers caution, however, that more research is needed to determine if it was the rhodiola that caused these effects, and the sample size of this study was extremely small. More studies with larger sample sizes are needed to confirm the effects of rhodiola on stress and anxiety.
How you use it: You can take rhodiola as a liquid extract, capsule, or powder.
Precautions: Rhodiola has been used safely in studies lasting 6 to 12 weeks, but little is known beyond that, according to the National Center for Complementary and Integrative Health (NCCIH). It may cause side effects including dizziness, dry mouth, or excessive saliva.
Lemon Balm
What it is: Lemon balm, or Melissa officinalis, is a lemon-scented herb that was commonly found in Europe in the Middle Ages but is now cultivated around the world. Traditionally, it was used as a mild sedative and calming agent, and it is now being researched for its possible anti-anxiety effects, according to Mount Sinai. Lemon balm is “generally recognized as safe” by the FDA.
Potential benefits: Lemon balm may help ease anxiety and improve sleep, according to a study published in June 2019 in the European Journal of Integrative Medicine. The researchers followed 80 people who underwent coronary artery bypass surgery and gave half of the group 500 mg of lemon balm three times a day and the other half a placebo. Those who took lemon balm improved their anxiety by 49 percent and sleep quality by 54 percent.
Lemon balm has also been linked to improvements in mood in small groups of healthy but stressed young adults, according to two past studies. The lemon balm was administered as an extract in a yogurt snack in one study and in a beverage in the other study.
The research on lemon balm and anxiety is still very preliminary, however, and more studies using larger sample sizes from various healthy populations are needed to determine if lemon balm can improve sleep and anxiety in people.
How you use it: The leaves of the plant are commonly made into a tea. As a supplement, lemon balm can also be found in tablet and capsule form, and its extract is available in creams and ointments.
Precautions: Lemon balm may interact with sedatives, thyroid mediations, and HIV medications, according to Mount Sinai. If you take any of these medications, talk to your doctor before trying lemon balm.
Valerian
Lunov Mykola/Shutterstock
What it is: Also commonly referred to as garden heliotrope or all-heal, valerian, or Valeriana officinalis, is an herb that grows in Europe, Asia, and North America. It is known for its calming effects and is commonly used as a dietary supplement for insomnia, anxiety, and other conditions, including depression, according to the NCCIH.
Potential benefits: While the NCCIH notes that there aren’t enough high-quality studies involving people to draw any conclusions about whether valerian can be effective as a sleep aid or for relieving anxiety, depression, or menopausal symptoms, there is some preliminary research on this topic.
In a review of 100 studies published in May 2018 in Phytotherapy Research, researchers found evidence that valerian root extract may have soothing effects on people with anxiety disorder. The review also found that the herb may be helpful as a sleep aid, and its benefits were found to be comparable to a medication commonly used to treat anxiety and insomnia.
In a past study of 64 women undergoing an x-ray procedure (hysterosalpingography), researchers found those who took valerian capsules saw a reduction in their anxiety levels, compared with women who took a placebo.
The current research is limited by small sample sizes, and no studies to date have tested valerian on healthy populations, or for long-term use, so further research is needed.
How you use it: Dietary supplement capsules, tablets, teas, and tinctures are made from its roots and stems.
Precautions: Little is known about the safety of valerian, however, and it may have a sleep-inducing effect and should not be taken along with alcohol or sedatives, according to the NCCIH. It may also cause side effects, including headaches, upset stomach, excitability, heart disturbances, uneasiness, and even insomnia.
Kava
Getty Images
What it is: Kava is a plant that’s native to the South Pacific and is a member of the pepper family.
Purported benefits: Some research looking at kava for treating anxiety has shown a small positive effect, but more recent research doesn’t back that up. A study published in December 2019 in the Australian and New Zealand Journal of Psychiatry found that when 171 people were given either kava extract or a placebo twice a day for 16 weeks, neither group experienced reduced anxiety. Most of the participants who got the kava tolerated it well, but a few had tremors, and those who got the extract were much more likely to show abnormalities on liver tests.
Of greater concern is its safety: Back in 2002, the FDA issued a warning against kava supplements, citing more than 25 reports of liver damage.
How you use it: Traditionally, kava is used as a ceremonial beverage, but you can also buy it as an extract, powder, liquid, or capsule.
Precautions: In addition to potential liver damage, kava may cause side effects like upset stomach, headaches, and dizziness. According to the NCCIH, long-term use of high doses may also lead to kava dermopathy, a condition that involves dry, scaly, and discolored skin.
While there are plenty of potentially stress-relieving supplements on the market, not all of them are created equal. Kava is one you may want to pass up.
Additional reporting by Lauren Bedosky.
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.
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 supporting healthy levels of stress hormones, promoting adequate sleep and a good mood.

7 natural stress relievers
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.

The 7 Best Stress Supplements. Consequences of using nutritional supplements for stress

Everyone experiences stress in their life. It can be caused by problems at work, lack of money, poor health, and frequent quarrels with family members. Depending on the type of stress (chronic or acute), certain symptoms occur, such as:

increased fatigue;

headaches;

anger;

irritability.

However, this condition can be eliminated. Prolonged sleep, exercise, and a balanced diet will help solve this problem. Particular attention should be paid to the latter factor, since consuming enough nutrients is the most effective way to deal with stress.

Consider 7 nutritional supplements that can help get rid of this unpleasant condition.

Rhodiola rosea

Rhodiola rosea is a herbaceous plant that grows mainly in the cold mountain regions of Asia. For many years, rhodiola has been considered an adaptogen, a plant that can stimulate the body to perceive stress, which increases the level of resistance to this condition. This property is due to the unique chemical composition of the substance, which includes two active elements - rosavin and salidroside.

In an 8-week study of about 100 people, scientists found that adding 400 milligrams of Rhodiola (golden root) extract to the diet can eliminate stress symptoms in just one week. After the completion of the experiment, the participants experienced an improvement in the quality of sleep, restoration of memory and an increase in the level of concentration. In addition, the researchers noted a decrease in anxiety levels, a lack of irritability, and an improvement in physical condition.

According to scientists, Rhodiola is well absorbed by the human body and does not pose a danger to it.

Melatonin

Healthy sleep is important for stress management. However, achieving high quality sleep can be extremely difficult, as stress is often accompanied by such a symptom as insomnia.

Melatonin can solve the last problem. This substance is a hormone responsible for the wake-sleep cycle. The level of this hormone increases in the evening and decreases when exposed to sunlight. Thus, when night falls, a person falls asleep, and wakes up with the first rays of the sun.

In an analysis of 19 studies involving 1663 people with sleep disorders, it was found that melatonin supplementation speeds up the process of falling asleep and improves the quality of sleep. In other studies involving stressed people, researchers noted that melatonin can speed up the process of falling asleep and increase the duration of sleep, but does not significantly affect its quality.

Although melatonin is naturally generated in the human body, its supplementation does not adversely affect the natural production process. At the same time, the use of supplements with a high content of this hormone is not addictive.

The recommended intake is between 0.3 and 10 milligrams. Experts advise starting taking melatonin tablets with small doses and gradually increasing them.

Glycine

Glycine is an essential amino acid used by our body to form protein compounds. On the basis of ongoing research, it was found that with the help of glycine, resistance to stress increases, night rest normalizes, since the microelement acts sedatively and favors brain function, and also reduces body temperature.

At a lower temperature, the body falls asleep better, the quality of night rest improves.

An experiment conducted on a group of 15 people complaining about their quality of sleep showed that taking 3 grams of glycine at bedtime resulted in a reduction in fatigue levels and improved alertness the next day, in contrast to the group given the placebo pill.

All effects were relevant, and there was no time difference required to fall asleep or sleep onset, unlike placebo, so a positive effect of glycine on sleep quality can be safely assumed.

Another similar study showed that 3 grams of glycine at night improved sleep and improved performance on memory recognition tasks.

In a separate experiment, it was found that taking 3 grams of glycine before bed can reduce sleepiness during the day and eliminate the feeling of fatigue after 3 days of sleep deprivation.

Glycine tablets are well tolerated by the human body, but when 9 grams are consumed on an empty stomach, an upset occurs. A serving of 3 grams is completely safe and without side effects.

Ashwagandha

It has long been used in Ayurveda, which is an ancient medicinal system.

Ashwagandha, along with Rhodiola, increases the body's resistance to various types of stress and improves the general condition of the body.

A stress management study with ashwagandha was conducted on a group of 60 people with mild stress symptoms - some people received 240 milligrams of the herbal extract, and the other part took a placebo for 60 days.

Those who used ashwagandha reported a significant reduction in feelings of anxiety, stress and depression. In addition, the herbal extract helped reduce morning levels of cortisol, the stress hormone, by 23 percent.

A review of five studies examining the properties and benefits of ashwagandha for anxiety and stress states that after taking the drug, the results of tests that measure the level of stress, fatigue and anxiety improve.

In an experiment with people suffering from chronic stress, supplementation of 600 milligrams of ashwagandha for 60 days was found to be safe and well tolerated.

L-theanine

L-theanine is an amino acid found in tea leaves. Its properties have a positive effect on relaxation and elimination of stressful experiences, while eliminating the sedative effect.

A comprehensive review of 21 studies of 68,000 people found green tea to reduce anxiety and improve memory and attention. Such effects are due to the synergistic effect of caffeine and l-theanine in tea, with each element individually showing much less benefit. Despite this, the amino acid helps in the fight against stress.

Scientists conducted an experiment and found that the addition of 200 milligrams of L-theanine to the diet is useful for combating stress, in particular, it lowers the heart rate in response to a mentally stressful task.

Another study in 34 people showed a positive effect of drinking a drink containing 200 milligrams of L-theanine and a complex of nutrients - lowered cortisol levels in response to a stressful multi-tasking goal.

The amino acid is completely safe and well tolerated by the body when used at an effective relaxation dose of 200-600 milligrams per day. Best taken in capsules. Its content in dry leaves is 1-2 percent of dry weight, and this corresponds to 10-20 milligrams in tea bags.

However, this does not mean that drinking tea will be a healthy and relaxing experience. It is better to take the substance in the form of a supplement. Although some people note the benefits and relaxation effect of tea.

Complex B-v-vitamins

Vitamin complex is represented by 8 microelements from Group B. They are necessary to maintain proper exchange processes in order to turn food consumed by a person into a useful energy resource. Trace elements take care of the good health of the heart muscle and favor brain activity.

Most B vitamins are found in grains, meat, legumes, eggs, dairy products and leafy greens.

When you consume enough nutrients, the body fights stress better, in particular, it increases energy levels, improves mood, and lowers the level of homocysteine in the blood.

Exceeding the normal level of homocysteine is caused precisely by the influence of stress and is associated with the risks of developing diseases, including heart disease, dementia and colorectal cancer.

In a 12-week study of 60 people suffering from stress, it was found that the use of a complex of B-vitamins reduced stress symptoms and depressive feelings, removed fatigue and anger. This was not observed in the placebo group.

A review of 8 studies involving 1,292 people found that multivitamin and mineral supplementation improved several aspects of mood, such as reducing stress, reducing anxiety, and energizing.

Despite the fact that other vitamins and minerals were present in the supplement, the authors of the experiments suggested that it is high doses of B-nutrients that ensure the effectiveness of the action and improve human health.

Another study gave similar results suggesting that B-vitamin complex improves mood, reduces stress by reducing the amount of homocysteine in the blood. But it remains unclear whether people with low hormone levels will experience the same effects.

Natural vitamin B supplements are safe as long as recommended doses are not exceeded. But there is a risk of side effects, such as nerve pain. Nutrients dissolve in water and are excreted from the body through the urinary tract.

Kava Grows in the Pacific Islands in the southern part. The roots of the plant have been used by locals for decades to make a ceremonial drink called kava kava.

The plant contains the active substances kavalactones, which help in the fight against stress.

It is known that kavalactones inhibit the breakdown of GABA, which acts as a neurotransmitter, which is necessary to reduce the activity of the nervous system and provide a calming effect. Thus, the anxious feeling is removed and the body drives away stress.

A review of 11 studies involving 645 people indicates that kava extract helps reduce anxiety, improves the body's overall response to stressors.

But another review argues that there is not enough evidence for the benefits of kava in dealing with stress.

Kava is taken as a dietary supplement in powder form, capsules, tea or liquid form. It is safe to take a course of no more than 4-8 weeks, while the daily dose of kavalactones should not exceed 120-280 milligrams.

Other side effects, such as damage to liver health, can only occur with kava supplements if the product is adulterated or less useful parts of the plant, such as stems and leaves, are used instead of valuable roots.

When choosing kava, look for a product from a reputable brand that is independently reviewed by NSF or UL.

Kava is not a controlled substance in the United States, but there are restrictions on the sale of such supplements on the European continent.

Conclusion

Stress is caused by the influence of many factors - work, problems with earning money, poor health and medical procedures, conflicts in personal relationships.

Supplements such as Rhodiola rosea, B vitamins, melatonin, ashwagandha, glycine, L-theanine and kava can help fight stress and normalize your jet lag.
Learn more

Trichotillomania in toddlers

Where are you on the autism spectrum

Female stalker characteristics

How to have a relationship with an alcoholic

What causes a stammer

Covert schizoid personality type

Narcissistic sibling rivalry

Tests for people

Sleepy on wellbutrin

How to have a relationship with an alcoholic

What causes a stammer