Feeling overwhelmed, anxious, or mentally drained? Stress is a normal part of life, but chronic anxiety can take a serious toll on your brain and body. The good news? Certain supplements have been scientifically proven to help regulate stress hormones, support relaxation, and improve mood.
Here are 10 of the best supplements to help you manage anxiety and stress naturally.
Contents
1. Magnesium
Why it works: Magnesium helps regulate the nervous system, reducing muscle tension and promoting relaxation.
The science: Studies show that magnesium deficiency is linked to higher stress levels and increased anxiety symptoms.
How to take it: Magnesium glycinate or citrate are the best forms for absorption. Take 200–400 mg daily, preferably in the evening.
2. Ashwagandha
Why it works: Ashwagandha is an adaptogen that helps the body cope with stress by reducing cortisol levels.
The science: Research suggests Ashwagandha can lower anxiety by up to 30% and improve overall stress resilience.
How to take it: Available in capsules, powders, or tinctures. Take 300–600 mg daily for best results.
3. L-Theanine
Why it works: Found naturally in green tea, L-theanine promotes relaxation without causing drowsiness.
The science: Studies show that L-theanine increases alpha brain waves, associated with a calm and alert state.
How to take it: Typically taken as a supplement (100–200 mg) or by drinking green tea.
4. Rhodiola Rosea
Why it works: Another powerful adaptogen, Rhodiola helps balance stress hormones and combat fatigue.
The science: Research suggests Rhodiola improves stress resilience and reduces symptoms of burnout.
How to take it: Best taken in the morning, 200–600 mg daily.
5. Omega-3 Fatty Acids
Why it works: Omega-3s support brain function, reduce inflammation, and regulate mood.
The science: Studies show that people with higher omega-3 intake have lower rates of anxiety and depression.
How to take it: Consume fatty fish (like salmon) or take a high-quality fish oil supplement (1,000–2,000 mg daily).
6. GABA (Gamma-Aminobutyric Acid)
Why it works: GABA is a neurotransmitter that helps calm the nervous system and reduce anxiety.
The science: Research suggests that supplementing with GABA can promote relaxation and improve sleep.
How to take it: Typical dosage is 100–500 mg daily, but effects may vary by individual.
7. Vitamin B Complex
Why it works: B vitamins play a crucial role in neurotransmitter function and stress management.
The science: Studies show that deficiencies in B vitamins, especially B6, B9 (folate), and B12, can contribute to anxiety.
How to take it: A high-quality B-complex supplement can help regulate mood and support energy levels.
8. Valerian Root
Why it works: Valerian has a sedative effect that helps calm the nervous system and promote restful sleep.
The science: Research suggests that valerian root can reduce anxiety and improve sleep quality.
How to take it: Available as tea, capsules, or tinctures. Take 300–600 mg before bedtime.
9. 5-HTP (5-Hydroxytryptophan)
Why it works: 5-HTP is a precursor to serotonin, the neurotransmitter responsible for mood regulation.
The science: Studies show that 5-HTP supplementation may help reduce anxiety and depression symptoms.
How to take it: 50–200 mg daily, preferably with food. Avoid combining with SSRIs or other serotonin-boosting medications.
10. Chamomile
Why it works: Chamomile is well-known for its calming effects and ability to promote relaxation.
The science: Clinical studies show that chamomile extract can significantly reduce anxiety symptoms.
How to take it: Enjoy as a tea before bedtime or take in capsule form (200–500 mg daily).
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