Supplements To Reduce Stress and Anxiety

Supplements To Reduce Stress and Anxiety

supplements for stress

Share This Post

As the demands of daily life continue to increase, many people find themselves struggling with stress and anxiety. While there are numerous methods for reducing stress – such as exercise, meditation, and therapy – some individuals may also turn to supplements in order to calm their nerves and promote relaxation. In this article, we will explore various supplements that have been touted for their potential ability to reduce stress levels. From herbal remedies like ashwagandha and lemon balm, to amino acids like L-theanine and 5-HTP, we will examine the evidence behind these natural options for stress relief.

Ashwagandha: A Powerful Adaptogen for Stress Reduction

Ashwagandha is a natural herb that has long been used in Ayurvedic medicine for its stress-reducing properties. It is classified as an adaptogen, which means it helps the body to better cope with physical and mental stressors by regulating cortisol levels and reducing inflammation. Ashwagandha extract has been shown to reduce symptoms of anxiety and improve overall well-being in clinical studies.

In addition to promoting relaxation, ashwagandha may also have other health benefits. Studies suggest that it may help lower blood sugar levels, decrease inflammation, boost brain function, and enhance muscle strength. Additionally, some preliminary research suggests that ashwagandha could even have anti-cancer properties.

While more research is needed to fully understand the benefits of ashwagandha for stress reduction and other health issues, initial findings are promising. As always, it’s important to speak with your healthcare provider before starting any new supplement regimen.

supplements for stress

Lemon Balm: The Calming Herb for Anxiety Relief

One of the most popular supplements for reducing stress and anxiety is lemon balm. This herb, also known as Melissa officinalis, has been traditionally used for its calming and relaxing properties. Lemon balm contains compounds like rosmarinic acid and terpenes that are believed to help reduce stress levels by soothing the nervous system.

Studies have found that lemon balm may be effective in reducing symptoms of anxiety, such as restlessness, irritability, and sleep disturbances. It may also improve mood and cognitive performance in stressful situations. Lemon balm can be taken in various forms such as tea, capsules or tinctures.

Overall, while more research is needed to fully understand the extent of its benefits in relieving anxiety symptoms long-term use under professional supervision could prove beneficial. As with any supplement, it’s important to consult with a healthcare provider before beginning a new regimen especially if you’re taking medication or have underlying health concerns.

Magnesium: The Mineral That Soothes Stress and Nervousness

Magnesium is a naturally occurring mineral renowned for its ability to promote relaxation and calmness, making it an ideal supplement for individuals experiencing stress and nervousness. This essential nutrient plays a crucial role in over 300 enzymatic reactions within the body, including energy production and cellular function. Magnesium helps to regulate the activity of neurotransmitters responsible for controlling mood, behaviour, and emotional responses.

Research suggests that magnesium supplementation may help alleviate symptoms associated with anxiety disorders by reducing physiological signs of tension such as muscle tension, heart rate variability or high blood pressure. Additionally, studies suggest magnesium may be useful in managing insomnia or sleep disturbances which often result from chronic stress levels. While some foods contain small amounts of this mineral like green vegetables (spinach), nuts (almonds) or beans (black) if you are feeling particularly anxious a higher-dose magnesium supplement can have both calming effects on your nervous system – and perhaps improve other health markers such as digestion or hydration – but always check with your doctor before adding any supplements to your routine.

L-Theanine: The Amino Acid That Promotes Relaxation and Focus

One amino acid supplement that has gained attention for its stress-reducing benefits is L-theanine. Found naturally in tea leaves, L-theanine has been found to promote relaxation without causing drowsiness. Instead, it can help improve focus and cognitive performance while reducing feelings of anxiety and tension.

Research suggests that ingesting L-theanine may increase levels of dopamine and serotonin, neurotransmitters associated with mood regulation and happiness. It also appears to affect brain waves by increasing alpha waves, which are linked to a state of calmness.

While more research is needed to fully understand the effects of L-theanine on stress reduction, it shows promise as a natural option for those looking to manage their anxiety levels without the potential side effects often associated with prescription medications.

5-HTP: The Natural Serotonin Booster for Mood Enhancement

5-HTP is a natural compound that has been shown to promote mood enhancement through its ability to boost serotonin levels in the brain. Serotonin is a neurotransmitter that plays a crucial role in regulating mood, and low levels of this chemical have been linked with depression, anxiety, and other mood disorders. By increasing serotonin production in the body, 5-HTP may help alleviate these symptoms and promote feelings of well-being.

Studies have also suggested that 5-HTP may be effective at reducing stress and promoting relaxation. In one study, participants who took 200-400 mg of 5-HTP per day experienced significant reductions in anxiety symptoms compared to those taking a placebo. Another study found that participants who received a combination of 5-HTP and a herbal remedy called GABA had lower levels of cortisol (a hormone associated with stress) than those receiving the placebo. Overall, while more research is needed to fully understand the benefits of 5-HTP for reducing stress and improving mood, preliminary evidence suggests it may be an effective natural supplement for individuals struggling with these issues.

Omega-3 Fatty Acids: The Essential Nutrient for Stress Management

Omega-3 fatty acids are a type of polyunsaturated fat that is essential for human health. Not only do they provide numerous cardiovascular benefits, but they also play an important role in brain function and mental wellbeing. Specifically, studies have shown that omega-3s may help reduce symptoms of anxiety and depression, which are common outcomes of chronic stress.

The reason for this lies in the fact that omega-3s can help regulate neurotransmitters such as serotonin and dopamine, which are critical to mood regulation. They can also decrease inflammation throughout the body – including in the brain – which may contribute to overall feelings of calmness and relaxation. While most people get some omega-3s through their diet (from sources like fatty fish), supplementation may be beneficial for those with particularly high levels of stress or anxiety.

supplements for anxiety

Probiotics: The Gut-Brain Connection for Anxiety and Depression Relief

Probiotics, or the “good” bacteria that reside in our gut, have been linked to positive mental health outcomes. These microorganisms play a vital role in maintaining a healthy gut-brain axis, which regulates communication between the brain and digestive system. Preliminary studies suggest that imbalances in gut bacteria may contribute to anxiety and depression symptoms.

Research indicates that taking probiotic supplements may improve mood and reduce symptoms of anxiety and depression. Certain strains of probiotics, such as Bifidobacterium longum and Lactobacillus acidophilus, have shown promise in this regard. However, more research is needed to determine optimal dosages and formulations for different populations.

While probiotics should not be seen as a replacement for therapy or medication treatment when it comes to mental health conditions, they can nonetheless be an important tool for maintaining overall wellness. As with any supplement regimen, it’s important to consult with a healthcare provider before beginning the use of probiotics or other natural remedies for stress relief.


In conclusion, supplements can be a valuable addition to a stress reduction regimen, offering natural options for promoting relaxation and well-being. Ashwagandha, lemon balm, magnesium, L-theanine, 5-HTP, omega-3 fatty acids, and probiotics are among the supplements that have shown promise in reducing stress levels and managing anxiety symptoms.

While these supplements show promise, it is important to note that further research is needed to fully understand their efficacy, optimal dosages, and potential interactions with medications or underlying health conditions. Therefore, it is crucial to consult with a healthcare provider before incorporating any new supplements into your routine.

In the quest for stress reduction, it’s important to adopt a holistic approach that combines various strategies, such as exercise, meditation, therapy, and a healthy lifestyle. Supplements can be a complementary tool to support overall well-being, but they should not replace professional guidance or prescribed treatments. By working closely with healthcare professionals, individuals can make informed decisions about supplement usage and find a personalised approach to managing stress and promoting relaxation.

Picture of Andrew Miles

Andrew Miles

Founder of Clearly Wellbeing - Mental Health and Wellbeing Leader in Education - Integrative Wellbeing Coach and Consultant. My mission, to help you discover the insights, ideas and tools to lead a fulfilling life.

More To Explore

Silhouette of a couple walking on a hill, symbolizing the importance of emotional boundaries.

Strengthening Emotional Boundaries for Healthier Relationships

Emotional boundaries play a critical role in maintaining healthy, fulfilling relationships. They are the invisible guidelines that define how we protect our emotional wellbeing and respect the emotional wellbeing of others. Establishing clear and healthy emotional boundaries can lead to stronger connections, improved communication, and a greater sense of self-worth.

Uncover the 10 key insights to cultivate a fulfilling life.
wellbeing lead magnet

Discover 10 Key Insights To Create a Fulfilling Life

This FREE guide will provide profound insights to support you in leading a fulfilling life. Sign up for my newsletter and get my guide as a thank you.

We collect and process your personal data in accordance with our Privacy Notice.

Are you looking for some guidance?

Drop our team a message so we can help you on your wellbeing journey.

contact us wellbeing services