Stress is an almost unavoidable part of life. Whether it be through work, family, or just the challenges of daily life, managing stress can be difficult. While there are various methods to help with stress management, such as exercise, mindfulness, and proper sleep, supplements can also provide added support for calming the mind and body.
It’s important to note that while supplements can be helpful, they are not a replacement for professional medical advice or treatment. Instead, they can be part of a holistic approach to managing stress. If you’re interested in adding supplements to your daily routine, there are a few options that research has shown may help in reducing stress and promoting relaxation.
Magnesium
Magnesium is an essential mineral that helps the body in many ways, including regulating the body’s stress response. When we experience stress, magnesium levels can become depleted, which in turn can lead to an increase in stress symptoms like anxiety and irritability.
Studies have shown that magnesium supplementation may help reduce symptoms of anxiety and improve overall mood. Magnesium works by supporting the function of neurotransmitters that calm the nervous system, making it a natural aid for managing stress.
There are also various foods rich in magnesium such as:
- Spinach
- Almonds
- Avocados
Ashwagandha
Ashwagandha is an adaptogen, a type of herb that helps the body cope with stress. This ancient Ayurvedic herb has been used for centuries for its ability to balance the stress hormone cortisol, which can become elevated during periods of chronic stress.
Research shows that ashwagandha may help reduce stress, improve sleep quality, and even support cognitive function. It is often considered a natural, gentle way to support the body’s ability to deal with physical and mental stress. Ashwagandha is available in capsule, powder, or liquid form.
B Vitamins
B vitamins, particularly B6 and B12, help you maintain a healthy nervous system. Vitamin B6 supports the production of neurotransmitters like serotonin. Low levels of B vitamins can contribute to symptoms of stress, fatigue, and even depression.
Supplementing with a B-complex vitamin may help boost energy levels and improve resilience against stress. Foods that can help to add more B vitamins to your diet include:
- Eggs
- Fish
- Leafy greens
L-Theanine
L-Theanine is an amino acid commonly found in green tea and is known for its calming properties without causing drowsiness. It helps promote relaxation by increasing levels of GABA, serotonin, and dopamine in the brain—chemicals that contribute to regulating mood and stress levels.
It’s especially popular for its ability to reduce the physical symptoms of stress, such as heart palpitations, while also enhancing focus and mental clarity. It’s a great choice for people who need to manage stress during the day while staying alert and productive.
Omega-3 Fatty Acids
Omega-3 fatty acids are well-known for their benefits for heart health, but they can also help in reducing stress and anxiety. Omega-3s have anti-inflammatory properties, since chronic inflammation in the brain has been linked to increased stress levels, Omega-3s are a good combatant.
Research suggests that omega-3 supplements, particularly those containing EPA and DHA, can help reduce symptoms of anxiety and improve overall mood. Include foods rich in omega-3s in your diet, such as:
- Fatty fish
- Walnuts
- Flaxseeds
Valerian Root
Valerian root is a natural remedy that is often used for people struggling with sleep and relaxation. It has been found to have a calming effect on the nervous system, making it an excellent choice for those struggling with stress and anxiety.
Valerian root works by increasing levels of GABA in the brain, similar to L-Theanine, which helps regulate nerve cells and has a calming effect on the body. It is typically taken as a tea, tincture, or capsule, and is especially helpful for those experiencing stress-related insomnia.
Are Stress Supplements Effective in Finding Relief?
While many of these supplements have shown promise in helping to manage stress, it’s important to remember that it is not a magic cure. The research on these supplements is growing, but they should be considered as part of a broader stress management strategy, which includes lifestyle changes such as proper sleep, exercise, and mindfulness practices. If stress affects your physical or mental health, it’s better to seek help from a healthcare professional.
Before adding any supplements to your routine, consult with a healthcare provider to ensure they are appropriate for your individual needs, particularly if you are taking medication or have underlying health conditions. 
Stress Supplements and FDA Regulation
Like most dietary supplements, stress-relief supplements are not regulated by the FDA in the same way prescription medications are. This means that while manufacturers are responsible for ensuring the safety of their products, the FDA does not verify the efficacy or safety of these supplements before they reach the market.
Because of this, it’s important to do your own research and choose supplements from reputable brands. Look for products that have undergone third-party testing to ensure they are free from harmful contaminants and contain the ingredients listed on the label.
Why We Trust Standard Process for High-Quality Stress Supplements
At Complete Spine Solutions, we prioritize offering our patients the absolute best when it comes to holistic health. That’s why we recommend stress supplements from Standard Process—a company known for producing whole-food-based nutritional supplements. Sourced from organic, regenerative farms, these supplements deliver essential nutrients in their most natural form, supporting better absorption and overall wellness.
Standard Process aligns with our philosophy of treating the body as a whole. Their supplements don’t just address stress symptoms; they work to support the body’s systems, helping to restore balance from within. What sets them apart is their commitment to sustainable practices, ensuring not only your health but also the well-being of the environment.
We trust Standard Process to provide supplements that fit into a natural, whole-food approach to health. If you have any questions or need guidance on how to incorporate these supplements into your routine, our team is here to help.
Frequently Asked Questions About Stress Supplements
How do supplements help manage stress?
Stress supplements often contain ingredients like adaptogens, amino acids, and vitamins that support the body’s response to stress. These ingredients can help balance stress hormones, promote relaxation, and enhance the production of neurotransmitters that regulate mood and anxiety. While supplements can’t eliminate stress, they can provide relief when used alongside healthy lifestyle practices.
Are stress supplements safe to take long-term?
Many stress supplements are safe for long-term use, but it’s important to consult with a healthcare provider before starting any supplement, especially if you have pre-existing health conditions or are taking medications. Certain ingredients, such as magnesium or valerian root, may cause side effects in high doses or with prolonged use.
Can I take stress supplements with my prescription medications?
It’s crucial to consult with a healthcare provider before combining supplements with prescription medications. Some supplements may interact with medications, affecting their effectiveness or causing unwanted side effects. For example, valerian root or L-Theanine can have sedative effects that may interfere with certain medications or amplify their effects.
How quickly will I feel the effects of stress supplements?
The time it takes to feel the effects of stress supplements can vary depending on the supplement and the individual. Some, like L-Theanine, may provide a calming effect within 30 minutes to an hour. Others, such as magnesium or adaptogens like ashwagandha, may take several days or weeks of consistent use to show noticeable results.
Can stress supplements help with sleep issues?
Yes, some stress supplements, like valerian root and magnesium, can help with sleep-related issues by promoting relaxation and calming the nervous system. Valerian root, in particular, is known for its sleep-enhancing effects, making it a popular option for people who experience stress-related insomnia.
Do I need to take stress supplements every day?
This depends on the supplement and your stress levels. Some supplements, like ashwagandha work best when taken consistently over time. Others, such as L-Theanine, can be taken as needed during stressful situations. It’s essential to follow the recommended dosage on the supplement label or as advised by a healthcare provider.
Are stress supplements a replacement for therapy or medication?
No, stress supplements are not a replacement for therapy or prescription medication. They are intended to be used as a complementary approach to managing stress. For those with chronic stress, anxiety, or other mental health concerns, therapy, lifestyle changes, and medication may be necessary as part of a comprehensive treatment plan.
If you’d like more tips or information on the best supplements for stress relief, check out our other articles on this site. If you continue to struggle with stress or have more specific questions, give us a call at Complete Spin Solutions (770) 938-4606 or schedule an appointment online if interested in our chiropractic services. Contact us today or stop by the office; we’re located at 2347 Brockett Rd Tucker, GA 30084, across from Fresenius Kidney Care Tucker and North Atlanta Primary Care Tucker, and northwest of the Tucker Town Square Center shopping mall.
About the Author
Dr. David Shapiro, DC, CEO of Complete Spine Solutions
A graduate of Life University, School of Chiropractic 1993 (4600 postgraduate hours). Board certified licensed Doctor of Chiropractic. Passed 3 national board tests and the state of Georgia board examination. Also certified in therapeutic modalities.
Advanced Certified in Chiropractic BioPhysics, the most evidence-based technique in chiropractic. He’s been in private practice for over 25 years.
