11 Best Vitamins and Supplements for Stress (2023)

This article provides a complete guide to the best supplements for stress. We highlight the most powerful antioxidants, anxiolytics, and neuroprotectants from natural sources. We also elaborate on the causes, symptoms, and consequences of chronic stress and explain how to use these supplements along with lifestyle and nutritional modifications to reap the most benefits.

In small and irregular doses, stress can motivate and improve your cognitive performance on top of bolstering the immune system.

However, chronic stress is a far cry from being positive. Repeated exposure to stress can leave you feeling drained, not to mention a range of physiological consequences it causes to your body.

Along with stress-management practices like exercise and meditation, dietary changes are essential if you want to strengthen your stress response.

And supplements for stress can be a decent addition to those changes.

In this article, we list the best supplements for stress in 2023.

Best Natural Supplements for Stress

The world is full of natural supplements for stress. These compounds can strengthen your stress response and keep you calm and “in the zone.”

We live in great times when natural remedies are being rediscovered after almost a hundred years of banishment and stigma in the medical community. More often than not, they’re safer than conventional pharmaceuticals; and sometimes even more effective.

From neuroprotectants to antioxidants and anxiolytics — here are the best natural supplements for stress.

1. Ashwagandha

Ashwagandha is an integral part of Ayurvedic medicine, also known as winter cherry and Indian ginseng.

It’s an adaptogen, meaning it can relieve stress and optimize your health without negatively affecting your biochemistry.

Some studies link ashwagandha with reduced stress and anxiety, and some papers are also pointing to it as a remedy for sleep.

A small 2019 study published in Medicine (Baltimore) found that a 2-month treatment with ashwagandha reduced anxiety, depression, and stress in patients over time. However, the change wasn’t significantly greater than the placebo.

A larger 2019 study from Cureus demonstrated anti-anxiety and anti-stress benefits in the majority of 60 patients. The participants felt less stressed and slept better compared to the placebo groups.

Ashwagandha is available in pills or powders. You can take it alone or add it to smoothies, yogurt, and other foods.

2. Lavender

Lavender is known for its nose-hitting floral aroma and appealing purple color. The plant is a rich source of linalool, a terpene with remarkable anti-anxiety and stress-relieving properties.

Not only can lavender induce a serene state of mind, but it can also curb your anxiety by affecting the body’s fight-or-flight response.

Numerous studies, including meta-analyses and clinical trials, have found lavender essential oil to be effective for:

• Stress
• Anxiety
• Agitation
• Nervousness
• Sleep disruption
• Depressive symptoms
• Restlessness

Aromatherapy with lavender was also shown to reduce anxiety in women. It can improve the physical and mental health of young mothers, helping them interact better with their children.

3. Magnesium

Magnesium is an essential mineral that the body uses in dozens of processes, from the synthesizing of protein and bone to the functioning of nerves and muscles, to regulating stress responses.

Studies have shown that magnesium is an effective supplement for stress for people with mild anxiety. According to a review of 18 studies published in 2017 in Nutrients, magnesium supplements can reduce stress and anxiety levels. However, the authors also noted more research needs to be done to conclude the stress-relieving benefits of this mineral.

You can find magnesium in leafy green vegetables, whole grains, seeds, fish, seafood, pork, beef, and chicken. It also comes in pill form or as a powder, although the scientific community is still debating on the best form of magnesium supplementation for stress.

4. L-Theanine

L-theanine is an amino acid abundant in green tea. It comes with relaxing effects and a few other health benefits.

Researchers have so far explored the effects of l-theanine on stress, focus, memory, and verbal ability. A small 2019 study published in Nutrients concluded that l-theanine provides better results than a placebo for sleep problems, depression, and anxiety.

You can incorporate l-theanine into your diet by drinking a cup of white or green tea — or purchasing supplements for stress that contain this ingredient.

5. Melatonin

Melatonin is the sleep hormone that the body makes in the pineal gland. Its levels increase when it gets dark, helping your internal clock recognize the appropriate time for going to sleep.

A critical review of more than 12 randomized controlled trials, including 774 subjects, found that melatonin may be as effective as midazolam (a sedative drug) at curbing presurgical stress.

Melatonin has also been studied for its ability to promote sleep. According to a large meta-analysis, melatonin can help adults with insomnia improve their quality of sleep. However, it shouldn’t be used as a long-term solution to sleep deprivation.

6. Lemon Balm

Also known as Melissa officinalis, lemon balm is a lemon-scented herb that was cultivated in Europe in the Middle Ages but is now grown all over the world. It has mild sedative and calming properties and is now being studied for its possible anti-anxiety benefits, according to Mount Sinai.

Lemon Balm can help reduce anxiety and improve sleep, as reported by researchers from the 2019 study published in the European Journal of Integrative Medicine. The authors note that the patients who took lemon balm reported improved anxiety scores by 49% and sleep quality by 54%.

Lemon balm is best consumed as a tea, but you can also find it in tablet and capsule form. Its extract is often an ingredient in creams and ointments.

7. Valerian

Valerian, or Valeriana officinalis, grows in Europe, Asia, and North America. It’s known for its calming properties and is commonly added to supplements for stress, insomnia, and depression.

Although there aren’t enough high-quality studies on humans to draw any conclusions about the efficacy of using valerian for stress, many anecdotal reports claim it can be helpful for relieving anxiety, depression, and menopausal symptoms.

A 2018 review of 100 studies published in Phytotherapy Research found that valerian root extract may be beneficial for people with anxiety disorders. The authors also acknowledged its positive effects on sleep.

8. Kava

Kava is a plant cultivated in the South Pacific and belongs to the pepper family. It’s commonly consumed as a powder; people add it to tinctures, capsules, food, and beverages.

Some studies examining the effects of kava on anxiety have shown an insignificant positive effect. A 2019 study from the Australian and New Zealand Journal of Psychiatry found that kava extract wasn’t more effective than a placebo. The good news is that kava was well-tolerated by most users.

9. B Vitamins

The eight B vitamins – including riboflavin, niacin, thiamine, biotin, methylcobalamin B12, and more — are essential for brain health, energy metabolism, and healthy nerve function. They also protect neurons against oxidation.

Studies have also found that B vitamins are one of the best supplements for stress by helping improve mood, focus, and memory functioning.

B vitamins are water-soluble, meaning your body doesn’t store them. That’s why it’s important to replenish your levels daily if you want to reduce the negative impact of stress.

10. GABA

GABA is short for gamma-aminobutyric acid. It’s an inhibitory neurotransmitter that works as a handbrake for the nervous system, preventing overexcitation.

Insufficient GABA levels are linked to depression, anxiety, poor focus, and impaired stress response. In children and adults with autism, GABA helps fix problems with social behaviors, such as agitation, aggression, and short attention span.

GABA is often included in the best supplements for stress due to its profound effect on the nervous system. You can find it mostly in herbal tinctures, capsules, and gummies.

CBD: A Different Approach to Treating Stress

Of all the best supplements for stress, CBD is the most versatile one. It’s one of the two major ingredients in the cannabis plant, but unlike its cousin, THC, CBD doesn’t get you high.

Instead, it comes with myriad health benefits best for treating anxiety disorders because of its interaction with the endocannabinoid system (ECS).

The ECS is the master regulatory network that promotes and helps maintain homeostasis between the other systems and organs in the body. ECS deficiencies have been associated with poor stress response, low pain threshold, poor focus, intensified trauma, low mood, and several autoimmune disorders.

CBD activates the ECS in the central nervous system, bringing a calming wave of relaxation and supporting better sleep thanks to its balancing effects on neurotransmitters. Earlier I mentioned GABA as the inhibitory transmitter. But too much GABA isn’t good either. You need to maintain the right ratio between GABA and glutamate, which is a stimulating neurotransmitter. CBD helps you achieve that state of balance.

Related: Best CBD Oil for Anxiety

On top of that, CBD promotes healthy serotonin levels and increases the brain’s neuroplasticity over time, which are useful for treating anxiety disorders and providing the greatest comfort from pain.

Best CBD Supplements for Stress

Looking for the best CBD oil products to relieve stress and anxiety?

Here we cover the 3 top leading CBD stores that make true full-spectrum extracts from organic hemp and provide batch-specific certificates of analysis (CoAs).

1. Royal CBD

Get 15% off all Royal CBD products. Use code “CFAH” at checkout.

Royal CBD specializes in premium full-spectrum CBD products that are targeted at different health needs. You can choose from CBD oil, gummies, capsules, and topicals that come with high concentrations of CBD and terpenes to leverage the entourage effect from hemp.

I have my three favorite supplements from Royal CBD when it comes to easing stress:

• Full-spectrum CBD oil
• Full-spectrum CBD capsules
• CBD + CBC Relief Gummies

The Royal CBD comes in 3 potency variants: 500 mg, 1000 mg, and 2500 mg. The strongest version works best for high stress and anxiety, but it comes only in the natural flavor. The other oils are available in Berry, Vanilla, and Mint flavors but contain less CBD, so they’re better suited for milder cases.

CBD capsules are a convenient alternative equivalent to the 1000 mg CBD oil when it comes to strength. If you’re not a fan of capsules but looking for a supplement with a premeasured dose of CBD, check out the Royal CBD Relief gummies for relaxation. It comes with 5 mg of CBC to support healthy nerve function.

2. Gold Bee

Gold Bee is a true maverick on the market. Once the manufacturer of superfoods, the brand transitioned to making CBD extracts from organic hemp, retaining its former philosophy in the current line of products.

As far as stress relief goes, Gold Bee has three products dedicated to this purpose in its lineup:

• Full-spectrum CBD oil
• CBD capsules
• Vegan CBD gummies

CBD oil comes in two strengths — 1200 mg and 2400 mg. The first potency has two flavor variants (Lychee and Kiwi), and the second one has only an unflavored option because the flavorings could compromise its potency.

CBD capsules are remarkably potent, containing 40 mg of full-spectrum CBD per serving. You can take them daily in the morning to relieve stress or calm yourself down in the evening.

And if you’re looking for a vegan alternative to capsules, check out the Gold Bee CBD gummies. They come in a medley of delicious fruity flavors and pack 25 mg of broad-spectrum CBD per serving.

3. Area 52

Area 52 is a Nevada-based brand that focuses on delta-8 THC and full-spectrum CBD products from organic hemp.

When it comes to stress relief formulas, I have three recommendations for Area 52 supplements:

• Delta-8 THC tincture
• Delta-8 THC gummies
• Delta-8 THC Vapes
• Full-spectrum CBD oil

The delta-8 THC line is a great alternative to using marijuana for stress. Delta-8 THC is about 50% as potent as delta-9 THC; it offers a smoother cognitive buzz and doesn’t get you as anxious as high doses of THC-rich cannabis.

The vapes work better when you need fast relief from your symptoms, while gummies offer more gradual effects that gradually develop over time. The tincture is a middle-ground, offering the best of both worlds.

Alternatively, you can pick the Area 52 full-spectrum CBD oil that contains 40 mg CBD per serving plus 2 mg of delta-9 THC. It produces stronger synergy than regular full-spectrum CBD oils.

What Causes Stress?

Everyone gets stressed due to different triggers. Work stress scores first place on the list, according to surveys. 40% of U.S. workers report experiencing stress in the office, and 25% blame work as the greatest source of stress in their lives.

Work stress may include:

• Not getting satisfaction from your job
• Having too much pressure on you
• Working long hours
• Poor decision-making and management skills
• Being scared of losing the job
• Having to give a speech in front of other people
• Facing mobbing, discrimination, or other forms of harassment at work

Everyday life stresses can also take a toll on your physical and mental health. These are:

• Chronic illness or injury
• Increase in financial liabilities
• Emotional issues (depression, grief, guilt, anger, anxiety, low self-esteem)
• Past traumas (natural disasters, rapes, theft, etc.)
• Loss of a job
• Getting married
• Divorce
• The death of a loved one

Most of the time, stress comes from the inside rather than the outside. It’s a result of how you perceive certain events in your life, whether you deem them scary or challenging or you just accept them as they are. You can worry just about anything and end up stressed.

Diseases Caused by Chronic Stress

As mentioned at the beginning, temporary stress is rather neutral, and in fact, it can even be positive for your performance and the functioning of your immune system.

However, when stress becomes long-term and is left neglected, it can pave the way for a range of more serious health conditions, such as:

• Insomnia
• High blood pressure
• Heart arrhythmia
• Heart disease
• Depression
• Hardening of the arteries
• Heart attack
• Weight fluctuation
• Fertility problems
• Autoimmune diseases
• Low sex drive
• Upset stomach

How to Manage Stress Besides Taking Supplements

It’s easy to get overwhelmed once in a while these days. Between juggling family, job, and other responsibilities, you can become drained.

Here’s how to manage stress without taking supplements:

• Exercise – working out is one of the best methods of relaxing your body and mind. It will also enhance your mood.

• Relax your muscles – stress can give you tension in the muscles. Relax them by stretching, getting a massage, taking a hot bath or shower, or taking care of your sleep hygiene

• Take a few deep breaths –doing so will activate your parasympathetic nervous system, which works to calm you down. Sit in a comfortable position with your hands on your lap, close your eyes, imagine yourself in a relaxing place, and slowly take deep breaths in and out. Do this for at least 5 minutes per session

• Improve your diet – eating nutrient-dense food that is biologically appropriate for you may also help control your moods on top of making you feel better in general. Avoid processed foods, grains, and sugars, and switch to an animal-based diet with a range of low-sugar fruit and organic vegetables.

• Go easy on yourself – sometimes, chronic stress can result from shouldering too much pressure. Accept that you can’t control everything in your life, and you won’t do everything perfectly, no matter how badly you want it and how hard you try.

• Practice gratitude – gratitude in itself is stress-relieving, but it also helps you accept your fate and be happy about it. The philosophy of stoicism states that everything happens for you, not to you. Once you adopt this paradigm, life becomes easier.

A Safety Note on Health Supplements for Stress

Always talk to your doctor before trying new supplements for stress. A consultation with the doctor will help you gauge the right dosage of the supplement and decide whether you should try a single product or blend a few synergistic ingredients. Doctors also guide patients regarding potential interactions with their current medication if chronic stress is caused by an underlying condition.

FAQs

Which vitamin is best for stress?

B vitamins are essential for mental health. Vitamin B1 is often known as an anti-stress vitamin that can improve mood and help treat depression.

Supplementing B3, B9, and B12 contributes to a healthy nervous system and optimized cognitive performance. Studies show that B vitamins have a positive impact on stress, anxiety, and energy.

You can also add vitamin C to your diet because it’s a potent antioxidant. Vitamin D deficiencies cause stress problems, so if you live in an area with not many sunny months during the year, consider adding it to your routine, too.

Which mineral is the most important in supplements for stress?

Magnesium is by far the most effective mineral for easing stress. It inhibits the activity of stimulating neurotransmitters and binds to calming receptors, helping you achieve a calm, peaceful state.

Magnesium also helps to regulate hormones like cortisol, acting like a massager on your body’s nervous system.

Zinc is another important nutrient to consider. It plays an important role in the regulation of serotonin and GABA, two neurotransmitters responsible for focus, mood stability, and feelings of happiness.

How do supplements for stress work?

Supplements for stress mostly use two mechanisms to relieve mental discomfort.

The first mechanism involves direct or indirect actions on the nervous system. Such supplements set the right gears in motion to balance the inhibitory and stimulatory neurotransmitters, ensuring a healthy stress response.

The second way you can use supplements for stress is to provide your body with extra minerals and vitamins to level deficiencies. This takes more time but produces better effects in the long run.

Just keep in mind that supplements can’t replace a balanced diet and healthy lifestyle. If the root cause of your stress remains unresolved, supplements will be nothing more than just a bandaid.

Does CBD help with stress?

Yes, CBD helps with stress by modulating the activity of the endocannabinoid system (ECS).

CBD helps fix endocannabinoid deficiencies and acts on over 60 molecular pathways to achieve its therapeutic effects.

When it comes to easing stress, CBD acts on key neurotransmitters in the brain, including:

• Serotonin
• GABA
• Anandamide
• Dopamine
• Acetylcholine
• Noradrenaline

What’s the best dosage of supplements for stress?

The optimal dosage of supplements for stress depends on several individual factors, such as age, weight, sex, metabolism, and the potency of the active ingredients in your product.

The best way to figure out how much of a particular supplement you should take for stress is to consult your doctor. That’s even more important if you take any medications because the dose of your supplement may affect how your body metabolizes the meds.

A consultation with your doctor will also help you avoid the negative side effects of potential supplement-drug interactions.

How long should I be taking supplements for stress until I start to feel results?

There’s no definitive answer to that question because, similar to the dosage, everybody is different.

Keep a supplement journal where you’ll write down all the dosages and effects of your supplements for stress and monitor your body’s reaction to triggers in stressful situations.

Again, successful stress management is not just about supplementation; you need to implement certain lifestyle and nutritional changes to get down to the roots of your poor reactions to stress.

What are the side effects of supplements for stress?

All supplements for stress, even natural ones, come with possible side effects. Fortunately, they’re mostly short-term and benign and should dissipate as your body adjusts to the dosage.

If you notice any side effects

Summarizing the Best Supplements for Stress

Stress can take a toll on your physical and mental health. You can even develop autoimmune diseases if you’re chronically stressed and don’t do anything about it.

Fortunately, there are many natural remedies for stress that you can use to improve your quality of life – from stress management techniques to diet modifications and nutritional supplements.

The best supplements for stress include compounds that calm the nervous system and balance the activity of neurotransmitters. This way, you can optimize your stress response, improve focus, and extend your attention span to boost productivity.

Just remember that supplements are nothing more but an addition to a more complex plan. You should always prioritize diet, exercise, and contact with nature. Life will never be stress-free, but you can become resistant enough to stress to protect your health against its devastating consequences.