What Are the Best Supplements for Stress?

Take a deep breath. Inhale. Now, let it all go. Did that feel good? If you're having a stressful day, you're not alone. From getting stuck in traffic to managing tight work deadlines, stress is a normal part of life. But normal and healthy aren't always the same thing. While we all experience different stressful situations in our day-to-day lives, stress can harm our physical and mental health if it continues without rest or reprieve for too long. Read on to learn about evidence-based supplements and vitamins for stress.

Table of Contents: 

• How Can Stress Affect Your Body & Health?
• What Vitamins & Supplements Help with Stress?
• BodyBio Calm: A Comprehensive Solution for Stress*
• What Else Could Help with Stress?
• Take a Deep Breath. You've Got This.

How Can Stress Affect Your Body & Health?

While everybody is different, stress commonly impacts our physical and mental health in the following ways:

• Headaches
• Fatigue
• Stomach aches
• Sleep disruption
• Weakened immune system
• Muscle pain or tension
• Fatigue
• Sex drive disruptions
• Mood changes, including anxiety, sadness, depression, and anger
• Behavior changes, including substance abuse, less exercise, social isolation, and dietary extremes
  

What Vitamins & Supplements Help with Stress?

The nutrients we consume fuel every vital bodily function, including how our bodies and cells produce the neurotransmitters and hormones that both fuel and manage the stress response. While many people rely on food to get their vitamins and nutrients, vitamins and other supplements can help boost our bodies' ability to handle stress, especially given many people are already deficient in core vitamins and minerals. Read on to learn about what we know about the most popular supplements for stress management.

Vitamin B Complex

B vitamins are a group of essential water-soluble nutrients that support everything from our energy metabolism and enzymes to DNA health to nervous system balance and more. Our bodies' cells depend on B vitamins to effectively communicate with each other, impacting core bodily functions like stress response, energy, reproduction, mood, physical balance, and more. 

One meta-analysis of twelve studies found that B-complex vitamin supplementation benefited overall stress, especially for people with deficiencies or stress-related mood disruptions. A three-month study of sixty people found that supplementing with vitamin B helped significantly buffer work-related stress. Many foods offer B vitamins, including meat, fish, nuts, and legumes. Vegetarian and vegan diets are frequently deficient in B12 and require supplements. Older adults and people with gastrointestinal issues may also require additional support.

Vitamin C

Vitamin C is a well-known supplement for a good reason. A tried and true antioxidant, vitamin C helps protect our cells from oxidative stress. Vitamin C helps with stress levels indirectly, as better overall physical health protects our bodies from stress. For example, one randomized controlled trial of healthy young adults found that supplementing with vitamin C helped with mental vitality at work, including attention, focus, and motivation. 

A different randomized controlled trial of high school students found that vitamin C supplements were correlated with more resilience and better stress responses than the placebo. Healthy cells make us more resilient to stress. While orange juice and citrus are famous for vitamin C, bell peppers actually pack in more vitamin C. Strawberries, brussels sprouts, and broccoli are also great food sources for vitamin C. Supplements are another efficient, affordable, and convenient way to boost your Vitamin C.

Vitamin D

While vitamin D is most famous for its role in a healthy immune system, vitamin D also supports a resilient stress response. One randomized control trial found that supplementing with vitamin D was associated with a stronger response to stress. Additional research has shown vitamin D can be beneficial for stress when paired with probiotics or omega-3 fatty acids for people with deficient vitamin D levels and other health difficulties. Talk to your doctor and check your vitamin D levels before taking vitamin D supplements. 

Magnesium

Magnesium is a powerhouse mineral that helps with everything from bone health and muscle repair to sleep and stress. Obviously, not getting enough magnesium negatively impacts these critical functions, further impairing our ability to handle stress resiliently. Magnesium deficiency can both cause stress and, as a double-edged sword, stress can potentially make magnesium deficiency worse. While it's possible to get magnesium from foods like certain nuts, seeds, and legumes, few people consume enough and benefit from consistent magnesium supplementation. 

Zinc

While you might think of boosting your immune system when you think about zinc, this mineral is also critical for boosting your resilience and mood. One randomized, double-blind study found zinc, with or without vitamin D, successfully supported mood compared to the placebo. Additionally, a systematic review of multiple studies discovered that zinc was associated with good cognitive and emotional health. You can get zinc through multiple foods, ranging from beef to cheese, as well as in many vitamins and zinc supplements.

Ashwagandha

An herbal adaptogen long relied on in Ayurvedic medicine, ashwagandha helps the body resist oxidative stress. For example, one study found that ashwagandha performed significantly better than a placebo at reducing anxiety and cortisol, commonly known as "the stress hormone." Studies show that ashwagandha might also support stress by reducing the perception of stress and supporting sleep. While you should almost always talk to your doctor before starting a new supplement, ashwagandha is an easy herbal supplement to add to your routine to reduce stress and anxiety.*

Rhodiola

Rhodiola is another adaptogenic herb supplement long used in traditional medicine for its many benefits, including increased resilience, energy, mood, immunity, and oxidation responses. While more studies need to be done to understand how it works, small exploratory studies show promise for rhodiola's positive impact on burnout and mood.

Valerian Root

Valerian root is well known for its sleep-enhancing qualities. While more research is needed to understand how it works, scientists believe it increases GABA in the brain, which helps regulate and calm the nervous system. A systematic review of valerian root for sleep found that it might benefit sleep and do so without side effects. Better sleep = better stress management. 

Bacopa

Bacopa is another herb long used in Ayurvedic medicine for health benefits ranging from improved cognition and mood to resilience. A small preliminary study showed promise for bacopa's impact on mood and cortisol, but more research is needed to fully validate and understand its potential. 

L-Theanine

Found in many different kinds of tea, L-theanine is a potent amino acid with a range of health benefits. Studies have validated the power of L-theanine for sleep and cognitive function as well as improving cortisol levels and stress.  Sip away or consider adding an L-Theanine supplement to your anti-stress vitamin and supplement routine. 

Lemon Balm

Doesn't this herb's name alone sound relaxing? Lemon balm is another tried and tested herbal remedy thought to promote calm and relaxation. Studies have backed this up, too. One showed that lemon balm helped reduce anxiety and improve sleep quality compared to a placebo. Another study indicated that lemon balm supports cognition, mood, and feelings of calm. However, talk to your doctor before trying lemon balm as it can impact wakefulness and might interact with other supplements or medications. 

Amino Acids

Our bodies rely on twenty different amino acids to build protein. Full stop. Think hormones, neurotransmitters, and other critical molecules. It's no surprise that one study found that consuming amino acids improved perception of quality of life and stress compared to the placebo. While many people get the amino acids they need through eating protein, some people need additional support because their digestion interferes with absorption. In addition to supplements, digestive enzymes and chewing slowly can help. 

Melatonin

Everyone thinks of melatonin as a sleep supplement. Sleep is perhaps the greatest factor determining our resilience to stress. Melatonin supplements function the same way as our bodies' own hormone melatonin, helping regulate our circadian rhythms. While melatonin might not work for everyone, a review of multiple studies indicated that melatonin supplements support sleep onset and increase total sleep time. Talk to your doctor before trying melatonin for sleep.

Omega-3 Fatty Acids

While omega-3 fatty acids, found in fatty fish and supplements, are essential for health and have many health benefits, there is less research on their relationship to mood and stress. Some research has found a connection between omega-3s and anxiety, but more research is needed. What we do know is that providing your body with plenty of healthy fats means better cellular health, which likely translates to more stress resilience.

Probiotics

Probiotics are one of the foundational supplements for gut health, literally boosting gut health and the microbiome with good bacteria. Emergent research indicates that probiotics may positively impact resilience and mood. However, more research is needed to better understand this relationship. We typically recommend getting your probiotics from food and supplementing during times of additional stress, such as antibiotic use.

Holy Basil

Holy Basil is an ancient Ayurvedic herb and adaptogen. A promising study found that holy basil (Tulsi) had a promising impact on stress responses and cortisol compared to a placebo. While more research is needed to understand this mechanism, holy basil has been relied on by traditional medicine for centuries. 

Ginseng

Ginseng has many known health benefits, including for immunity, diabetes, memory, and more. While it's theoretically quite possible that ginseng might improve the stress response, more research is needed to explore and test this hypothesis as current research is insufficient to make a formal connection. 

Cordyceps

Cordyceps are a type of mushroom long used holistically by Traditional Chinese Medicine (TCM). While cordyceps have a robust reputation for many health benefits, few scientific studies have established evidence in humans beyond early promising research. However, research does show that cordyceps contain many promising and powerful bioactive components that deserve to be studied and explored. Talk to your doctor before exploring cordyceps, as they can interact with medications and supplements and impact people with immune conditions more acutely. 

Vitamin B6

Vitamin B6 is one of eight powerful B vitamins. Exciting research shows that vitamin 6 can help reduce anxiety, most likely because of its role in the synthesis of GABA, a neurotransmitter essential to nervous system health and known for its calming effect. Talk to your doctor before adding vitamin B6 to your supplement regimen, especially if you are taking medications.

Vitamin E

Vitamin E is a powerful antioxidant that helps protect the body and cells against oxidative stress and damage and improves cognitive function, among many other health benefits. More research is needed to know for sure if these benefits extend to anxiety, depression, and other stress and mood-related symptoms. Other antioxidants show promise for mood and stress, but, similarly, require more research. Talk to your doctor before supplementing with vitamin E, including discussing potential interactions with medications. 

Elderberry

Elderberry has been used by traditional medicine to boost immune function and fight infection. Elderberry's antioxidant and anti-inflammatory properties theoretically could benefit mood and stress, a dynamic found in animal studies. More research is needed to test this hypothesis in humans. As always, consult with your physician before trying elderberry supplements to prevent any interactions. 

Adaptogenic Mushrooms

Like many beloved adaptogens, specific mushrooms have been used as medicine for millennia. One example of a potent adaptogenic mushroom is the anti-inflammatory Reishi. The Reishi mushroom has shown clinical benefits for illnesses ranging from cancer to diabetes. While research has connected reishi to improved well-being for patients with different illnesses, more research is needed to determine if this mood benefit extends to otherwise healthy patients. Talk to your doctor to prevent any interactions before trying adaptogenic mushrooms like reishi.

Garlic

While you might think of garlic as a great aromatic seasoning, promising research shows that garlic can improve anxiety, depression, and brain oxidative stress in diabetic rats. Other research associates garlic with mood benefits for women, but interestingly not for men. More research is needed to explore the possible anti-stress, mood-boosting mechanism of garlic on animals and humans. 

BodyBio Calm: A Comprehensive Solution for Stress

Overwhelmed by the choices for stress supplements? We get it. Synergistic, holistic products like BodyBio Calm can help the decision fatigue by combining multiple stress-busting supplements in a single dose. BodyBio Calm combines calming and supportive amino acids and adaptogens in a single capsule, including:

• Glycine, a neurotransmitter that is essential to the health of the central nervous system*
• Taurine, a critical amino acid that increases GABA levels for natural calm*
• Rhodiola, an adaptogen with many health benefits*
• Phosphatidylserine, which helps with cortisol levels and stress*
• Manganese, which supports a healthy histamine response*

Explore BodyBio Calm for help with stress management and keeping calm every day.*

What Else Could Help with Stress?

Your lifestyle is a great place to start to improve your stress. The tried and true fundamentals apply:

• Get regular exercise
• Practice relaxation, including meditation, deep breathing, and gentle movement
• Spend time with loved ones and doing activities you enjoy
• Prioritize sleep quality, quantity, and hygiene
• Eat a well-rounded diet full of healthy fats, proteins, complex carbohydrates, and fiber
• Avoid substances like alcohol and drugs

Take A Deep Breath. You've Got This.

While knowing where to start can be overwhelming, the abundance of affordable and available evidence-backed and ancient supplements for stress is a good thing. Whether you want to talk to your doctor about trying a specific isolated supplement or a synergistic holistic blend like BodyBio Calm, you live in an age of great choices and information. Listen to your body and your doctor and go from there. You deserve to feel your best. 

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