Supplements are nothing new, but in recent years, the industry has seen an influx of new options for every concern imaginable. With a wide variety of packaged products ranging from mood-enhancing gummies to stress-relieving vitamin patches, it can be hard to tell if you’re getting a truly effective product, or just some really tempting marketing. You’ve fallen for While we know that supplements aren’t a cure-all for every disease—and that they haven’t been tested or regulated by the Food and Drug Administration (FDA) for effectiveness—there is research that suggests they can help your health. Have a positive effect on health. Health – especially if you are looking for stress relief.
According to a study published in the journal “Current Advances in Nutrition,” after taking ashwagandha and B-vitamins, stress levels decreased by 20% and state anxiety levels by 14%. Can supplements help your stress in the same way? To help you wade through all the products on the market, we talked to experts about what really works, including some of the best supplements for stress, and how to find them. Read on to get the full rundown, featuring helpful suggestions from experts.
Featured experts in this article:
Kelly Springer, RD, MS, CDN, is a nutrition consultant for Nature’s Sun.
Chaana Rosenthal, MS, CNS, LDN, is a certified nutritionist with Design for Health.
Can Supplements Reduce Stress?
There are a few reasons why certain supplements may relax you and help you feel less stressed. “Supplemental medicine may help reduce stress by promoting better brain function,” says Kelly Springer, RD, MS, CDN. “Stress often affects cognitive processes, leading to issues like brain fog, anxiety, and difficulty concentrating.” That’s why looking for ingredients that support brain health can give you more clarity, improve your mood, and promote an overall sense of well-being.
According to Springer, certain supplements (such as B6) also facilitate the production of serotonin and dopamine, both of which are “important for maintaining a positive mood and reducing anxiety.”
Supplements for stress relief
Not all supplements are equally effective and if accessible, you should always consult a doctor before making any major changes in your medication or lifestyle. Pay attention to recommended dosages (National Institutes of Health resources here), as some supplements require specific serving sizes to be effective, and overdoses can pose serious health risks. That being said, Spring refers to the following supplements as some of the best for stress relief in particular:
- B vitamins: If you’re an anxious person, Spring calls the B6, B12, and folate “sleep team” for your nerves. “B6 helps you stay cool by increasing serotonin and dopamine—your brain’s happy neurotransmitters,” he says. “B12 and folate keep your nerves in top shape [which is] It is essential to reduce your response to stress.”
- Vitamin B1: “Vitamin B1 helps with anxiety by supporting brain function and energy levels, which can make you feel calmer and more balanced,” Springer says.
- L-Theanine: It’s an amino acid that works to induce relaxation, reducing sleepiness, Springer says (though it may also improve your sleep quality, according to a study in the “Journal of the American College of Nutrition.” published in).
- Magnesium: This is a common supplement used for sleep, but it is also a powerful mood booster. “Magnesium helps with stress by regulating these happy neurotransmitters, supporting a relaxed nervous system, and reducing the body’s stress response,” Spring says, all of which can promote relaxation.
- Ashwagandha: It is an adaptogen that can help reduce your stress. “Adaptogens are natural substances that help the body adapt to stress and maintain balance,” says Spring. “Ashwagandha is an adaptogen that helps manage stress by regulating cortisol levels and increasing the body’s resistance to stressors.”
How to choose a reliable brand
With so many supplements on the market, how do you go about finding the best? Chaana Rosenthal MS, CNS, LDN, has some advice. “Reliable supplement companies ensure that an independent laboratory tests their products for quality, purity and potency,” he says. (Translation: An outside company not affiliated with the brand has given its own stamp of approval.) “These third-party tested supplements usually have a special seal from organizations like NSF, USP, GMP, or ConsumerLab.” Rosenthal also recommends checking active and inactive ingredients, recommended dosage, and any potential allergens.
“Avoid supplements that list a proprietary ingredient without disclosing specific ingredients and quantities,” he says. Finally, be sure to choose supplements whose effectiveness has been proven through large-scale trials and reliable studies (eg conflict of interest, diverse participants, etc.).
What to keep in mind
“In systematic reviews and meta-analyses of adaptogenic herbs, adaptogens were generally considered safe,” says Rosenthal, citing the same “Current Advances in Nutrition” study. Some of the most commonly reported side effects included stomach upset and headaches, although there were no significant differences between those who took adaptogen and those who took the placebo. “Seek medical attention for chronic stress if there are persistent symptoms such as depression, anxiety, or insomnia. Also, contact a health care provider when physical symptoms such as chest pain, high blood pressure, or There may be digestive issues.”
To help with absorption, Springer recommends taking any supplement with a meal — specifically, “a balanced meal that includes fiber, protein, and some healthy fats.” He also says to be aware of any drug interactions, as some supplements can interfere with medications. “For example, if you have a prescription for a stimulant, it’s important to know that L-theanine may interact with your medication,” Springer says. “Also, as Ashwagandha may stimulate immune function, it could potentially interfere with immunosuppressive medications.”
As always, consult your healthcare professional for the best personalized medical advice.
Chandler Plant is the assistant manager for PS Health and Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Lidigan, Millie, and Bustle’s digital group. In her free time, she monitors the Internet, creating content about chronic illness, beauty, and disability.
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