Find Your Zen: The 6 Best Supplements to Reduce Stress

If there was ever a greater time to start a self-care regimen for relaxation, it’s now. Between juggling daily tasks, relationships, work and a pandemic, it’s no wonder that stress is constantly knocking on the door. Thankfully, there are some supplements on the market that can help you reduce that stress.

A May 2020 survey by the American Psychological Association (APA) showed that parents have increased stress. According to the findings, the main reason is a shift in routines, managing their kid’s online learning, and worrying about family getting sick.  

Everyone deals with stress differently—and for different reasons. But chronic stress can impact every aspect of your life and lead to a host of problems:

• Frequent headaches
• Fatigue
• Heart disease
• High blood pressure
• Obesity and diabetes
• Anxiety and depression
• Irritability 

The Best Supplements to Reduce Stress

There are many ways to manage stress triggers, including exercising regularly, meditating, restful sleep and eating well. However, taking supplements and vitamins can also help.

1. Ashwagandha

Ashwagandha has been used in Ayurveda medicine for thousands of years. Great for tackling anxiety, balancing cortisol levels and improving moods, Ashwagandha may aid other problems associated with stress, as well:

• Pain
• Digestive issues
• Diabetes
• High cholesterol
• Memory and focus

You can typically purchase Ashwagandha at health-food stores and pharmacies in capsules, powders and tinctures.

2. Melatonin

Do you ever find yourself lying in bed, unable to turn your thoughts off? Maybe you wake up at crazy hours in the middle of the night with worry. Getting enough sleep is crucial for alleviating stress, especially since stress and insomnia are linked together. 

Melatonin, known as the sleep hormone, allows your body to adjust to its circadian rhythm naturally. When taken in the evenings before bed, it promotes restful sleep and gradually decreases by morning. Melatonin is a non-habit-forming supplement that you can purchase at grocery stores, drug stores or health-food stores.

3. Magnesium

Magnesium is pretty much the GOAT (greatest of all time) to improve overall wellness. From improving irritable bowel syndrome (IBS) to nerve and muscle relaxation, it should come as no surprise that magnesium has some impressive anxiety-blasting benefits, as well. 

You can increase your magnesium intake by eating more leafy greens, whole grains, nuts, yogurt, and legumes. However, magnesium supplements are also widely sold at stores. If you decide to take magnesium supplements, you may find you have quite a few options. Look for magnesium aspartate, citrate, lactate, or chloride, which the body can absorb more easily.  

4. Rhodiola Rosea

Dealing with depression and anxiety can make a sunny day feel dark and gloomy. If you find that you deal with bouts of depression brought on by stress or that social anxiety is a problem for you, you may want to consider trying Rhodiola rosea supplements.

While more research is needed, studies have shown that Rhodiola rosea may be able to stimulate serotonin and dopamine hormones that balance your moods. Typically, people take Rhodiola rosea in capsule form, but this supplement can also be found in teas and extracts.

5. B-Complex 

Research has shown that large quantities of B-complex vitamins may positively affect moods, stress, and fatigue. While B vitamins can help metabolize food into energy, they are also essential for improving brain function. 

Poor diets often drive vitamin deficiencies, so by taking B-complex supplements, you can lower blood levels, reduce stress, and improve and quality of life. 

Usually, B-complex vitamins are available in capsule form; however, you can also add more fruits, vegetables, nuts, and legumes to your diet. 

6. L-theanine

Do you ever feel your heart race when you have to give a presentation or meet a deadline at work? It’s a common symptom for those who have to deal with stressful tasks. 

L-theanine is an amino acid that derives from tea leaves, and studies have shown its ability to reduce stress, improve mood and enhance memory and focus.

Those interested in trying this supplement can take it in a capsule. But you can also reap its benefits from drinking green tea. L-theanine is one of the active compounds in green tea that’s thought to make you feel calmer. And let’s face it—there’s nothing more relaxing than cozying up with a cup of tea and a good book. 

Beat Stress With Supplements

Stress can be related to work, home life, health, money and relationships, amongst other things. Thankfully, several safe and effective supplements are available to help you beat anxiety and reduce stress. 

Of course, you should speak with your doctor about taking a supplement, mainly if you are on other medications or are pregnant. 

Additionally, while supplements can help reduce stress-related triggers, consider reaching out to a therapist to learn more about coping skills.