Find Your Zen: The 8 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 volatile political climate, it’s no wonder that stress is constantly knocking on the door. Can the best supplements to reduce stress help?

According to recent research, more than half of all adults worry about having enough money to cover food and rent. Those who have the basics concern themselves with saving for an uncertain future. More than a third feel completely overwhelmed by stress on a daily basis. This tension impacts others, too. Roughly a fifth of people have struggled with forgetfulness and an inability to concentrate and make decisions. 

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 

It’s interesting to note that your body reacts to physical and emotional stress in similar ways — the same brain regions light up and create a host of symptoms. Therefore, providing your body with the right vitamins to manage stress ensures you have the right raw recovery materials available to help you feel better more quickly. 

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 is one of the best vitamins for anxiety and 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 a B-complex supplement, you can lower blood levels and improve stress 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. 

7. Kava 

Kava has a long history of use among Oceanic tribes as a best supplement for reducing stress, and many tribes have rituals involving its use. Recent scientific studies suggest that this herb may work to regulate GABA receptors. GABA is a neurotransmitter that acts like your brain’s natural Valium, and is also available over-the-counter as a best vitamin for anxiety, although studies suggest little crosses the blood-brain barrier when taken in pill form. 

Kava, on the other hand, may work specifically on certain GABA receptors associated with maintaining cognitive fear responses and reducing fear extinction. Preliminary research suggests kava may regulate GABA levels in these brain regions, possibly mitigating symptoms. 

8. Various Cannabinoids

You might be most familiar with THC, the terpene in cannabis that creates the signature “high.” However, this healing plant is home to a host of compounds, many of which may have beneficial effects on human health. Three notable ones that may act as some of the best vitamins for stress and anxiety are CBD, CBN and CBG. Here’s an overview of these terpenes and their effects on the body, based on knowledge to date: 

• CBD is perhaps the best known cannabinoid outside of THC. It does not make you high and is legal in all 50 states. Its most often used to ease pain and inflammation, although some users also report it has a calming effect. 
• CBN results when THC breaks down and is mildly psychoactive. However, it may also amplify the pain-relieving effects of CBD and has sedative qualities that may ease insomnia. 
• CBG is considered the “mother” of all cannabinoids as it forms before all the others. It is not psychoactive but anti-inflammatory and calming. It also enhances your appetite, as opposed to CBD, which inhibits it. Therefore, this cannabinoid may be a better choice for those who struggle with weight loss associated with stress, while CBD is better for those who tend to overeat under pressure. 

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 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.