Supplements for stress reduction go a long way in supporting healthier lifestyle choices by helping you feel calm, relaxed, or even energized and focused!
But there are so many different supplements available and it’s hard to know what to choose.
Supplements for stress are not one-size-fits-all. Some help to support relaxation, while others can help to increase energy, and some help you adapt to stress. These adapting herbs are called adaptogens.
I’m a big fan of adaptogens, but I haven’t always had the best response to them. I’ll share below my experience and some things to watch out for with these supplements.
Disclaimer: I am simply sharing my experience. This is not medical advice. Please confirm with your trusted health practitioner or doctor for advice, support, or when making any changes to your supplement regimen.
5 Supplements for Stress Management
Whether you are looking for adaptogenic herbs, relaxing minerals, or calming amino acids, supplements can make a big difference in managing stress. Here are some of my favorites!
B vitamins are critical for mood support and luckily, they are naturally found in our food. A B-Complex is a combination of all the B vitamins and is typically well balanced. It contains B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin).
You may recognize Vitamin B9 as folic acid. However, some supplements are synthetic like folic acid (I prefer the natural form called folate) and cyanocobalamin (I take the methylated form called methylcobalamin). You can read more about folate vs. folic acid here and you can read more about the different forms of cobalamin here. For personal advice, please check with your health practitioner or doctor.
Personally, I like to take a multivitamin/multimineral complex and an adrenal support complex that offers all my B vitamins. Some people prefer to take a B-Complex during stressful times or just to ensure they do not have any deficiencies.
Here are a couple of options that I like for a B-Complex:
I’m a big fan of Magnesium! It’s a relaxing mineral that I like to take at night to help me wind down.
I originally started taking it when I was under a lot of stress and my eye began twitching regularly. That is by far one of my most noticeable physical symptoms when I’m under stress!
Magnesium is also known to help with constipation. So take note and go slow with Magnesium! This is also highly dependant on the formula that you take. There are also formulas like Magnesium bath flakes and Magnesium oil that you can absorb through the skin.
Magnesium Glycinate is a very gentle formula and is easily absorbed. While Magnesium Citrate is a more inexpensive formula that helps with constipation.
Magnesium is also readily available in the foods we eat like leafy greens, beans, nuts, seeds, avocado, and dark chocolate (yes!).
Here are some of the Magnesium supplements that I like:
- Pure Encapsulations Magnesium Citrate
- NOW Foods Magnesium Citrate
- Pure Encapsulations Magnesium Glycinate
- Doctor’s Best Chelated Magnesium
Ashwagandha is an adaptogenic herb that is very commonly used in Ayurvedic formulas. In some people, it can be more calming or it can be more energizing. That is why they call it an adaptogen – it helps you adapt to stress.
Ashwagandha is very popular and is found in many stress and adrenal support formulations.
However, it may have an effect on the immune system which can spell trouble for those with an autoimmune disorder. Please use caution if you have an autoimmune disorder and always talk to your doctor first.
Here are some options that I like for Ashwagandha:
Rhodiola is a favorite of mine for energy. But it hasn’t always been!
If you don’t know my story, then you may not know that I once suffered from social anxiety and panic attacks. I was constantly worrying, stressed out, and on edge. I tried Rhodiola based on a doctor’s recommendation and it did NOT feel good! It was like adding fuel to the fire. I promptly discarded the bottle.
Fast forward to many years later when I was struggling with Chronic Fatigue Syndrome and exhaustion. My cortisol was tested low. I wasn’t experiencing any anxiety either. So, I tried taking Rhodiola again and it helped greatly with my energy and stress. I still take it now and it works really well for me.
All that to say, please consider how your stress response shows up in your life. Ask your trusted health professional if they have experience with Rhodiola and if it would be a good option for you.
Here are some of the Rhodiola supplements I like:
This affordable supplement is naturally occurring in green tea. It’s also a calming amino acid that can help with focus.
It’s really easy to consume L-Theanine by just having a cup of plain green tea or matcha. I like to drink matcha every day for a small caffeine boost that doesn’t leave me jittery. This is my favorite kind.
I have also used L-Theanine as a supplement back when I experienced anxiety and panic attacks. It helped me a lot!
Here are a few L-Theanine supplements that I like:
Important Note About Supplement Quality
Supplement quality is very important to take into consideration for safety and also for results. Many cheap drugstore supplements have fillers and/or poor quality ingredients. I like to pay attention to the brands that offer the formulations I like and brands that have been recommended to me from Naturopathic Doctors.
For professional-grade supplements, I like to purchase from Designs for Health and Pure Encapsulations. I also will purchase from Gaia Herbs, Jarrow, NOW, Doctor’s Best, and any of the brands I have listed above for more affordable options via a reputable online retailer or my local health food store.
Disclaimer: I am simply sharing my experience. This is not medical advice. Please check with your trusted health practitioner or doctor for advice, support, or when making any changes to your supplement regimen.
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