Best Supplements for Stress: Natural Solutions for a Calmer Mind

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Stress is a reality for most people today, and even though some stress is beneficial, chronic stress can be harmful to our health.

There are several ways to counter stress and its side effects, which include medical conditions and mental fatigue. These preventative measures include adopting a healthy lifestyle, such as eating correctly, getting enough sleep, being physically active, and staying hydrated.

However, even as you maintain a healthy lifestyle, stress depletes the body’s ability to absorb essential nutrients, putting you at risk of critical vitamin and mineral deficiencies. Certain dietary supplements can help manage stress and fill any nutritional deficiencies, lowering the impact of stress on the body and providing a calm mind.

While no supplements can cure stress, some have stress-reducing benefits. These will include at least one herb, vitamin, or nutrient that fights cortisol, the stress hormone. However, as you look for the best supplements for stress, remember that it’s best to discuss taking these with a medical professional if you are breastfeeding, pregnant, or have a medical condition.

Natural Stress Relief: Best Supplements

Ashwagandha, the adaptogenic herb native to India, is commonly used in Ayurvedic medicine. The root extract has been studied extensively and is known for its positive effects on reducing stress and anxiety and improving sleep.

According to Forbes Health, a recent systematic review found that, when taken daily as a supplement or for six to eight weeks, participants taking ashwagandha showed significantly lower stress levels than those taking a placebo.

Additionally, a recent clinical study showed that participants taking 300 mg. of the root extract in a sustained-release capsule versus placebo for 90 days experienced significantly lower stress. They also had improved psychological well-being, sleep, memory, and focus.

Ashwagandha’s long-term safety has not been established yet, but studies have shown it is safe to three months for up to three months.

Here are two of the best supplements for natural stress relief stress with ashwagandha:

A Quality Life Ashwagandha Gummies

These excellent ashwagandha gummies from A Quality Life contain 150 mg. of the herb each. The recommended dose is two gummies taken daily before a meal. Furthermore, they are organic, vegan-friendly, and gluten-free.

Klaire Labs Ashwagandha Extract

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Klaire Labs Ashwagandha Extract contains 300 mg of the herb’s extract per 1 capsule serving. The high-quality capsules are free from artificial additives and all the major allergens. Klaire Labs produces research-backed supplements and manufactures its products in CGMP-compliant facilities.

Top Stress-Busting Supplements

Rhodiola Rosea is another adaptogenic herb contained in some of the best supplements for stress. The herb grows in Asia, North America, and Russia, and studies have shown its active components – rosavin and salidroside – enhance physical and mental strength by regulating the hormones and brain chemicals involved in the body’s stress response.

Current research has not determined its long-term use effects, but it is safe to use up to 12 weeks.

Two top stress-busting supplements with Rhodiola are:

HUM Nutrition Big Chill

HUM Nutrition’s Big Chill is one of the best choices if you prefer a third-party tested supplement. It’s non-GMO, gluten-free, vegan friendly, and contains no artificial sweeteners or colors. You also get 500 mg of the extract per serving of one capsule daily taken with food.

Moon Juice SuperYou

SuperYou is a supplement from Moon Juice that supports stress management, brain support, and mental health. It contains 150mg of rhodiola per serving and ashwagandha, Shatavari, and amla fruit for their various properties for improving stress and brain function.

Effective Supplements to Reduce Stress

Melatonin is the hormone chiefly known for regulating the sleep-wake cycle. However, it also plays a crucial role in stress management since it promotes relaxation and reduces stress-related cortisol levels, helping to calm the body and mind.

Stress can lead to difficulty falling and staying asleep; even minimal sleep deprivation can significantly increase stress levels. Melatonin substantially improves sleep quality, having a direct and indirect effect on improving stress.

Research is still ongoing to prove whether melatonin is effective for treating stress and anxiety. However, a 2015 research review suggests it’s as effective in minimizing pre-surgery anxiety as the sedative midazolam.

The long-term use and safety of melatonin require further research. Therefore, it’s best to keep its use for a short time.

Looking for the best supplements for stress? Melatonin supplements are increasingly proving an effective way to reduce stress by encouraging better sleep.

Life Extension Melatonin IR/XR

If your stress inhibits your sleep, a melatonin supplement like IR/XR Magnesium from Life Extension may prove a great option. Life Extension uses third-party tested materials and exceeds the FDA standards in its manufacturing facilities.

The 1.5 mg of immediate and extended-release melatonin assists in falling asleep and staying asleep for the rest of the night. The supplement is gluten-free and non-GMO.

OLLY Sleep

Some people prefer a gummy over pills, and these combine melatonin with other botanicals and L-theanine to encourage calmness and relax you for a better night’s sleep with 3 mg of melatonin per serving. These gummies contain gelatin, so they aren’t vegan.

Must-Try Supplements for Stress Relief

Low magnesium levels can lead to stress and vice versa. Magnesium is an essential mineral since the body requires it for several functions, including the autonomic nervous system, muscle function, and controlling the stress response. Low levels of magnesium are linked to sleep disturbances and depression.

Studies show that magnesium decreases anxiety levels, whether alone or combined with vitamin B6. Researchers found that combining vitamin B6 and magnesium benefited people with severe stress.

It’s essential to get enough magnesium in your diet for stress relief by eating fish, green leafy vegetables, seeds, and nuts. Have yourself regularly tested if you are stressed, and take these must-try supplements:

Innate Vitality Magnesium Glycinate

Innate Vitality Magnesium Glycinate is the best supplement for stress. It contains 500 mg of magnesium glycinate, the most accessible form for the body to absorb. The supplement is free of artificial additives.

New Chapter Magnesium and Ashwagandha Supplement

If you want to combine the effects of magnesium and ashwagandha, this supplement will help you minimize anxiety. The Magnesium and Ashwagandha Supplement by New Chapter is also 2.5 times better absorbed than other magnesium supplements.

Find Calm with These Stress Supplements

Research shows that L-theanine, a natural amino acid found in tea leaves, can help alleviate stress and insomnia by modulating dopamine, serotonin, and GABA, neurotransmitters that support mood and relaxation.

The recommended dose is between 200-600 mg daily, which is the most effective and well-tolerated for relaxation.

You can also get L-theanine by drinking green tea if you prefer not to take a supplement, but you can find calm with the best supplements for stress by trying:

Pure Encapsulations L-Theanine

L-Theanine from Pure Encapsulations contains 400 mg of L-theanine in a serving of 2 capsules that are vegan-friendly and gluten-free.

Calm Mind Magnesium+ L-THeanine Powder

Combine two effective ingredients—magnesium and L-theanine—for stress with this powder from Calm Mind. It comes in three flavors to sip: unflavored, honey chamomile, and honey vanilla. These powders contain 200 mg each of magnesium and L-theanine per serving.

Boost Your Mood: Stress-Relieving Supplements

According to Healthline, B vitamins are essential for the heart and brain. However, they also help improve the symptoms of stress. Additionally, deficiencies in B vitamins are linked to increased depression, anxiety, and stress disorders.

Studies show that a daily supplement containing all the vitamins in the vitamin B group decreases stress levels and improves mood in both at-risk and healthy individuals.

These are the best supplements for stress with vitamin B complex to boost your mood:

MegaFood Balanced B Complex

Balanced B Complex has 100% of the daily value of the eight B vitamins required in a highly absorbable form. They are gentle, meaning you can take them on an empty stomach, and they are vegan-friendly and gluten-free.

Nature Made Super B-Complex With C Tablets

The addition of vitamin C to support the immune system and calcium is an added plus for this multitasking vitamin B supplement that contains no artificial flavors or colors.

Combat Stress with These Essential Supplements

Vitamin D is the sunshine vitamin the body makes when exposed to the sun. Its primary function is to help the body with calcium absorption, but it also has other functions like stress reduction, promoting immune function, and reducing inflammation. If you don’t have enough, you may have difficulty getting it from your diet because vast quantities of food are required to get enough.

Vitamin D is another essential supplement that can help you combat stress. Still, even though vitamin D deficiency is common, it’s best to determine your vitamin D levels before supplementing because too much is toxic.

Nordic Naturals Vitamin D3 1000

Vitamin D3 1000 from Nordic Naturals contains 1,000 IU of vitamin D3 (calcitriol), the active form of vitamin D. These are soft gel capsules that are easy to swallow and free of artificial additives.

NOW Supplements Liquid Vitamin D-3

Four drops of Liquid Vitamin D-3 provide 400 IU of this essential vitamin. These Now Supplement drops are unflavored so you can add them to drinks and food without altering their flavor. They are also free of artificial colors, sugars, allergens, hydrogenated oils, and pesticides and are suitable for vegans.

Supplements for Stress: A Comprehensive Guide

Ginseng is another adaptogen that improves memory and relieves stress. Research is ongoing, but it appears to regulate the function of the HPA axis (hypothalamus, pituitary glands, and adrenal glands) after stress exposure. Adults can safely take up to 3,000 mg daily for up to 12 weeks.

In this comprehensive guide, you can find some of the best supplements for stress. Here are two containing ginseng to help you get the most of its benefits:

Nature’s Bounty Ginseng Complex Capsules

These capsules contain the naturally occurring ginsenosides and flavonoids found in ginseng. They also contain Royal Jelly Concentrate and vitamin B12. The capsules contain Panax, American, and Chinese Red ginseng and are gluten, color, and artificial flavor-free.

Pure Encapsulations Panax Ginseng

Ideal for your adrenal hormones during stressful times, Pure Encapsulations contains 250 mg of Asian or Panax ginseng. The capsules are wheat, egg, nut, gluten, artificial colors, flavors, sweeteners, and GMO-free. They also contain no unnecessary binders, fillers, and preservatives.

Actionable Insights: Combat Stress with Supplements

Stress is a common challenge in modern life, but you can take proactive steps to manage it effectively. Integrating supplements into your routine can provide valuable support, but understanding which ones to choose is key to optimizing their benefits. Here are some actionable insights to help you combat stress with supplements:

Prioritize a Healthy Lifestyle:

Maintain a balanced diet, prioritize sleep, and stay physically active and hydrated.

Even with a healthy lifestyle, stress can deplete essential nutrients, making supplementation crucial.

Choose Effective Supplements:

Look for supplements containing adaptogenic herbs like Ashwagandha and Rhodiola Rosea, which are known for their stress-relieving properties.
Consider supplements like Melatonin, Magnesium, L-Theanine, Vitamin B Complex, and Vitamin D, which play vital roles in stress management and overall well-being.

Consult a Healthcare Professional:

Before starting any new supplement regimen, consult with a healthcare professional, especially if you’re pregnant, breastfeeding, or have existing medical conditions.
They can provide personalized recommendations and ensure compatibility with any existing medications or treatments.

Quality Matters:

Opt for reputable brands prioritizing quality, purity, and third-party testing to ensure safety and efficacy.

Check for certifications and compliance with manufacturing standards to guarantee product integrity.

Monitor and Adjust:

Pay attention to how your body responds to supplements and adjust dosage or formulations as needed.
Keep track of any changes in stress levels, sleep patterns, or overall well-being to evaluate effectiveness.

Holistic Approach:

While supplements can be beneficial, they work best as part of a holistic approach to stress management.
Combine supplementation with stress-reducing practices like mindfulness, meditation, deep breathing exercises, and seeking social support.

Long-Term Wellness:

Focus on long-term wellness rather than quick fixes, aiming for sustainable lifestyle habits that promote resilience to stress.

Be patient and consistent in your efforts, recognizing that stress management is a journey requiring ongoing attention and care.

By incorporating these insights into your approach to stress management, you can harness the power of supplements to support your well-being and cultivate a healthier, more balanced life. Remember to listen to your body, prioritize self-care, and seek professional guidance.

Who Benefits and Who Doesn’t: Navigating Supplement Use for Stress

While supplements can be valuable tools for managing stress, their effectiveness may vary depending on individual factors. Understanding who is likely to benefit and who isn’t can help you make informed decisions about supplement use. Here’s a breakdown:

Who Is Likely to Benefit:

Individuals Experiencing Chronic Stress: If you’re facing prolonged periods of stress, supplements can provide targeted support to help regulate your body’s stress response.
Those with Nutritional Deficiencies: Stress can deplete essential nutrients, making supplementation beneficial for filling nutritional gaps and supporting overall well-being.

People with Sleep Disturbances: Supplements like Melatonin and L-Theanine can improve sleep quality, which is often disrupted by stress, promoting relaxation and restorative rest.
Individuals with Lifestyle Factors: If your diet lacks essential nutrients or you have dietary restrictions, supplements can compensate for deficiencies and support optimal health.

Who Might Not Benefit:

Healthy Individuals with Minimal Stress: If you’re generally healthy and experience occasional stressors, dietary adjustments and lifestyle changes may suffice without supplementation.

Those with Underlying Health Conditions: Certain medical conditions or medications may interact with supplements, necessitating caution and medical guidance before use.
People Seeking Quick Fixes: Supplements are not magic pills and work best when combined with a holistic approach to stress management. Those seeking instant solutions may be disappointed.
Individuals with Unrealistic Expectations: While supplements can support stress management, they’re not a cure-all. Managing stress requires a multifaceted approach, including lifestyle changes and coping strategies.

Tips for Success:

Consult a Healthcare Professional: Before starting any supplement regimen, consult a healthcare provider to ensure suitability, especially if you have medical conditions or are pregnant.
Listen to Your Body: Pay attention to how your body responds to supplements and adjust dosage or formulations accordingly. What works for one person may not work for another.
Focus on Overall Wellness: Supplements should complement a holistic approach to stress management, including healthy lifestyle habits, stress-reducing practices, and social support.

Be Patient and Consistent: Rome wasn’t built in a day, nor is stress management. Give supplements time to work and prioritize consistency in your routine.

By understanding who is likely to benefit from supplements for stress and who isn’t, you can make informed decisions about incorporating them into your wellness regimen. Remember, supplements are just one piece of the puzzle, and a comprehensive approach to stress management yields the best results.