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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 perfectly-packaged products ranging from mood-boosting gummies to vitamin patches for stress relief, it can be hard to tell whether you’re actually getting an effective item, or just falling for some really tempting marketing. While we know that supplements aren’t necessarily a cure-all for every ailment — and that they are not tested or regulated by the Food and Drug Administration (FDA) for efficacy — there is research that suggests they can have a positive effect on your health — especially if you’re looking for stress relief.
According to a study published in the journal “Current Developments in Nutrition” perceived levels of stress were lowered by 20% and state anxiety was lowered by 14% after consuming ashwagandha and B-vitamins. Can supplements help your stress in a similar way? To help you comb through all the products on the market, we spoke 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 recommendations from experts.
Experts Featured in This Article:
Kelly Springer, RD, MS, CDN, is the nutritional advisor for Nature’s Sunshine.
Chaana Rosenthal, MS, CNS, LDN, is a certified nutritionist with Designs for Health.
Can Supplements Relieve Stress?
There’s a few reasons why certain supplements may calm you down and help you feel less stressed. “Supplements may help alleviate stress by promoting optimal 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 calm.
According to Springer, certain supplements (like B6) also facilitate the production of serotonin and dopamine, both of which are “crucial 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 with a doctor before making any major changes to your medication or lifestyle. Pay attention to recommended dosages (resources from the National Institute of Health here), as some supplements require specific serving sizes in order to be effective, and excessive amounts can pose serious health risks. That being said, Springer points to the following supplements as some of the best for stress relief in particular:
- B Vitamins: If you’re an anxious person, Springer calls B6, B12, and folate “the dream team” for your nerves. “B6 helps you stay chill by boosting serotonin and dopamine — your brain’s happy neurotransmitters,” she says. “B12 and folate keep your nerves in top shape [which is] essential for reducing 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: This is an amino acid that works to promote relaxation, minus the sleepiness, Springer says (although it may also improve the quality of your sleep, per a study published in the “Journal of the American College of Nutrition”).
- Magnesium: This is a common supplement used for sleep, but it’s also a powerful mood booster. “Magnesium helps with stress by regulating those happy neurotransmitters, supporting a calm nervous system, and reducing the body’s stress response,” Springer says, all of which can promote relaxation.
- Ashwagandha: This is an adaptogen that can help relieve your stress. “Adaptogens are natural substances that help the body adapt to stress and maintain balance,” Springer says. “Ashwagandha is one such adaptogen that helps manage stress by regulating cortisol levels and enhancing the body’s resilience to stressors.”
How to Choose a Reliable Brand
With so many supplements on the market, how do you go about finding the best ones? Chaana Rosenthal MS, CNS, LDN, has some advice. “Reliable supplement companies ensure an independent lab tests their products for quality, purity, and potency,” she says. (Translation: an outside company not affiliated with the brand itself has given its stamp of approval.) “These third-party tested supplements usually feature a special seal from organizations like NSF, USP, GMP, or ConsumerLab.” Rosenthal also recommends checking the active and inactive ingredients, recommended dosage, and any potential allergens.
“Avoid supplements that list a proprietary blend without disclosing the specific ingredients and their quantities,” she says. Lastly, make sure to choose supplements whose efficacy has been proven through large-scale trials and reliable studies (i.e. no conflicts of interest, diverse participants, etc.).
What to Keep in Mind
“In a systematic review and meta-analysis of adaptogenic herbs, the adaptogens were considered generally safe,” Rosenthal says, pointing to the same “Current Developments in Nutrition” study. Some of the most commonly reported side effects included gastrointestinal disturbances and headaches, although there was no significant difference in those who took the adaptogens and those who took a placebo. “Seek medical attention for chronic stress if there are persistent symptoms, such as depression, irritability, or insomnia. Also, contact a healthcare provider when physical symptoms, such as chest pain, high blood pressure, or digestive issues, are present.”
To help with absorption, Springer recommends taking any supplements with food — specifically, “a balanced meal that contains fiber, protein, and a little bit of healthy fat.” She also says to be mindful of any drug interactions, as certain supplements can interfere with medications. “For example, if you are on a stimulant prescription, it is important to understand that L-theanine may counteract with your medication,” Springer says. “Also, as ashwagandha may stimulate immune function, it could potentially interfere with immunosuppressant drugs.”
As always, speak with your healthcare professional for the best personalized medical advice.
Chandler Plante is an assistant editor for PS Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability.