10 Supplements for stress management
Stress may be an unavoidable part of modern life, but luckily, there are natural solutions that can help you cope. We’ve rounded up 10 vitamins, minerals and adaptogens that support mental and physical well-being, making everyday challenges easier to manage.
1. Magnesium
Magnesium is an essential mineral for the proper functioning of the nervous system. It regulates two important neurotransmitters: gamma-aminobutyric acid (GABA), which calms the nervous system, and serotonin, the “happy hormone” that stabilizes mood.
Magnesium also seems to help regulate cortisol, the primary stress hormone, and relaxes muscles to relieve tension.
Its many benefits make it a valuable ally in decreasing stress, improving sleep quality, and helping you physically and mentally unwind.
2. B vitamins
Often called “anti-stress” vitamins, B vitamins play a crucial role in producing energy and supporting the nervous system.
For example:
- Vitamins B3 (niacin) and B9 (folic acid) help your body produce serotonin and dopamine, neurotransmitters essential for mental well-being
- Vitamin B5 (pantothenic acid) supports the adrenal glands, which can reduce stress and anxiety symptoms.
- We also know that a vitamin B12 (cobalamin) deficiency may lead to mood fluctuations and memory loss.
Since stress can deplete your B vitamin levels, taking supplements can help you maintain emotional balance and strengthen your nervous system.
3. Omega-3 fatty acids
Omega-3s, especially EPA and DHA, are essential fatty acids that support brain and heart health.
They reduce inflammation, protecting cells from damage caused by oxidative stress. Omega-3s also boost the natural production of serotonin, which directly influences your mood.
Since the body cannot produce omega-3s on its own, taking supplements on a regular basis helps address deficiencies and improves resilience to stress.
4. Probiotics
The gut-brain connection is a key factor in managing stress. Dubbed the “second brain,” the gut produces neurotransmitters, including serotonin and dopamine, which are involved in mood regulation.
By maintaining a healthy gut microbiome, probiotics ensure stable neurotransmitter production, reducing anxiety symptoms.
They also enhance nutrient absorption, which can improve your energy levels and resistance to stress.
5. L-theanine
L-theanine, an amino acid found in green and black tea, is known for its calming, non-drowsy effects. It stimulates alpha-wave activity in the brain, which helps you relax while staying alert.
By regulating serotonin and dopamine levels, L-theanine boosts your mood and reduces anxiety, making it a useful supplement for managing daily stress.
6. 5-HTP
5-hydroxytryptophan (5-HTP) raises serotonin levels, an important neurotransmitter for mood regulation, which alleviates insomnia, anxiety and depression and eases symptoms of fibromyalgia and migraines.
5-HTP also stimulates melatonin production, which improves your sleep quality.
7. Ashwagandha
Ashwagandha, an adaptogenic herb used in Ayurvedic medicine for centuries, enhances resistance to stress. It reduces inflammation and lowers cortisol levels (the stress hormone), which helps calm the nervous system.
It alleviates stress and anxiety symptoms, promotes relaxation, and especially helps those suffering from insomnia.
Ashwagandha also supports the immune system and boosts energy levels.
8. Ginseng
Ginseng is a powerful adaptogen that helps combat the physical and mental effects of stress. It supports the adrenal glands, which manage your body’s stress response, to reduce mental fatigue.
Ginseng also improves memory and concentration, builds resilience to stress, and possesses antioxidant and anti-inflammatory properties.
9. Valerian
Valerian is a medicinal plant that soothes the nervous system.
It reduces tension, anxiety and agitation while promoting deep, restful sleep.
By increasing GABA levels (a neurotransmitter that encourages relaxation), valerian reduces the symptoms of insomnia and stress.
10. Chamomile
Known for its calming and anti-inflammatory effects, chamomile contains apigenin, an antioxidant that can help those who have trouble falling asleep or staying asleep.
Chamomile also supports digestion by relieving bloating and upset stomachs, further reducing anxiety and stress.
Thanks to our naturopath Diane Perras for collaborating on this article.
This article provides general information only and is not a substitute for professional advice or care. The effect of the products presented in this article may vary from person to person. Some products may be contraindicated for you if they interact with any medication you are taking. If you are under medical supervision for a health problem, please consult your health professional before including these products in your diet.