Top 7 Stress-Relief Supplements Recommended by Dietitians: Find Your Calm

• Recommended Dose: 1 mini softgel daily
• Best used for:  stress
• Recommended Age: Above 18 years

• Recommended Dose:  1 capsule daily
• Best used for: work stress, fatigue
• Recommended Age: Above 18 years

B-complex vitamin supplements include all eight essential B vitamins, which are crucial for converting food into energy and supporting heart and brain health. You can find B vitamins in foods like grains, meats, legumes, eggs, dairy products, and leafy greens.

Research indicates that high doses of B vitamins might boost mood and energy by lowering blood levels of homocysteine, an amino acid linked to stress and an increased risk of conditions like heart disease, dementia, and colorectal cancer. Reviews of studies have shown that taking B vitamins daily for at least four weeks can significantly reduce stress and enhance mood, primarily by reducing homocysteine levels. However, the benefits for people with already low homocysteine levels remain unclear.

For those looking for a B-complex supplement, MegaFood Balanced B Complex is an excellent choice. It provides 100% or more of the daily value for each B vitamin, using bioavailable forms like folate as 5-methyl tetrahydrofolate instead of synthetic folic acid. This supplement is also designed to be gentle on the stomach and can be taken without food.

• Recommended Dose: 2 capsules daily
• Best used for:  stress, concentration
• Recommended Age: Above 18 years

L-theanine, an amino acid found in tea leaves, is recognized for its stress-reducing properties without causing drowsiness. Studies highlight its effectiveness: for instance, one study showed that 200 mg of L-theanine daily significantly improved depression symptoms, sleep quality, cognitive function, and stress levels. Another study noted that a drink containing 200 mg of L-theanine helped lower cortisol levels during a high-stress multitasking scenario.

L-theanine is safe and well-tolerated when used as a relaxation aid, with an effective dosage ranging from 200 to 600 mg daily in capsule form. Pure Encapsulations offers a L-Theanine supplement providing 400 mg per two-capsule serving, which is vegan-friendly and gluten-free. The company ensures high quality by working with several third-party labs.

If you’re not keen on supplements, consider drinking green tea, which is also rich in L-theanine. Specifically, low caffeine green tea might be more beneficial in reducing stress markers, as caffeine can lessen the effectiveness of L-theanine. Drinking about 1.5 cups of low caffeine green tea has been shown to significantly reduce stress.

• Recommended Dose: 1 capsule daily
• Best used for:  stress, mood
• Recommended Age: Above 18 years

Ashwagandha, a traditional herb used in Indian Ayurveda, is known for its adaptogenic properties, which means it helps the body manage stress more effectively. In one study, participants who took 240 mg of ashwagandha extract daily for 60 days experienced significantly lower stress, anxiety, and depression levels compared to those who took a placebo. They also saw a notable decrease in morning cortisol levels, which is often associated with stress.

Further research, including a review of five studies, supports these findings, showing that ashwagandha can effectively reduce symptoms of anxiety and stress.

Klaire Labs offers a supplement that contains 300 mg of ashwagandha extract per capsule. It’s made without artificial additives and major allergens, adhering to high-quality production standards in CGMP-compliant facilities. However, it’s important to note that Klaire Labs does not use third-party testing for their products.

• Recommended Dose: 1 capsule daily
• Best used for:  stress
• Recommended Age: Above 18 years

Magnesium is a crucial mineral that supports over 300 biochemical reactions in your body, playing roles in everything from muscle and nerve function to regulating blood sugar and blood pressure. You can find magnesium in foods like nuts, seeds, leafy greens, and fish. It’s especially noted for its potential in managing stress, particularly in people who aren’t getting enough from their diet.

One study showed that supplementing with 400 mg of magnesium daily for three months improved heart rate variability, which is often lower in people experiencing depression, sleep issues, and stress. Another study found that taking 300 mg of magnesium, with or without 30 mg of vitamin B6, reduced stress levels after eight weeks, especially in those with severe stress.

For those looking to supplement their magnesium intake, BioEmblem Triple Magnesium Complex is an excellent choice. It offers 500 mg of magnesium glycinate per dose, a form that may be more easily absorbed than others like magnesium citrate. This supplement is also third-party tested and free from artificial additives, ensuring its purity and effectiveness.

Before taking a magnesium supplement, tell your doctor or pharmacist if you are allergic to it; or if you have any other allergies.

• Recommended Dose: 1 capsule daily
• Best used for:  sleep
• Recommended Age: Above 18 years

Melatonin is a hormone that helps regulate your sleep-wake cycle, increasing at night to help you sleep and decreasing in the morning to help you wake up. It’s often used as a supplement to address sleep issues linked to stress, such as insomnia. Research has shown that melatonin can help people fall asleep faster and sleep longer, although it might not improve the quality of sleep compared to a placebo. Small doses, even as low as 0.5 mg, have been effective.

Importantly, taking melatonin supplements doesn’t stop your body from producing it naturally, and it isn’t addictive. However, it’s best to start with the smallest dose necessary and only increase if needed.

If stress is keeping you up at night and you’re considering melatonin, Life Extension’s IR/XR Magnesium supplement could be worth a try. It includes 1.5 mg of melatonin in both immediate and extended-release forms to help you fall asleep and stay asleep. Life Extension is known for high manufacturing standards that go beyond FDA requirements, and they conduct third-party testing on their raw materials. However, note that their Melatonin IR/XR supplement itself isn’t third-party tested.

Do not consume alcohol, drive or operate machinery after taking this product. WARNINGS: KEEP OUT OF REACH OF CHILDREN

• Recommended Dose: 1 capsule daily
• Best used for: stress, concentration
• Recommended Age: Above 18 years

Rhodiola (Rhodiola rosea) is a herb native to Russia and Asia, renowned for its adaptogenic qualities. Adaptogens are natural herbs that help your body manage stress more effectively. Rhodiola’s benefits are primarily attributed to its key active ingredients, rosavin and salidroside.

Research highlights its effectiveness in combating stress-related symptoms. For instance, a small study over eight weeks showed that taking 400 mg of rhodiola extract daily significantly improved chronic fatigue symptoms such as poor sleep quality, memory, and concentration in just one week, with continued improvement observed throughout the study period. Another study found that 400 mg of rhodiola daily significantly reduced anxiety and stress in participants after two weeks, compared to those who didn’t receive any treatment.

If you’re considering trying rhodiola for stress relief, HUM Nutrition’s Big Chill supplement could be a great choice. Each serving contains a clinically researched dose of 500 mg of R. rosea extract, is third-party tested, and is free from artificial sweeteners and colors.