Long days, heavy lifting, and constant deadlines can leave you feeling mentally and physically worn down. Finding natural ways to manage stress is crucial for staying sharp and energized on the job. Incorporating supplements like ashwagandha, magnesium, and B vitamins can help your body handle stress so you can feel more balanced and ready to take on whatever comes your way.

Quick look

• Top supplements like ashwagandha, magnesium, and B vitamins support stress management and mental clarity.
• Adaptogens and minerals work to balance cortisol and promote calm without drowsiness.
• Key supplements can reduce anxiety, boost energy, and enhance sleep quality for better resilience.
• Combine these supplements with healthy habits like diet, exercise, and rest for long-term stress management.

Top 10 supplements for stress relief

1. Ashwagandha

Ashwagandha is a well-known adaptogen used for centuries in Ayurvedic medicine. Adaptogens are herbs that help the body adapt to stress, making Ashwagandha one of the top go-to supplements for stress relief.

How it works: Ashwagandha helps regulate cortisol, the hormone your body releases in response to stress. By keeping cortisol levels in check, this herb helps reduce the physical effects of stress, promoting a sense of calm without leaving you feeling drowsy.

Benefits: This powerful herb reduces stress, improves mood, and enhances energy levels. Whether you’re dealing with the demands of a busy job site or just feeling mentally exhausted, Ashwagandha can provide some much-needed relief.

How to use it: Ashwagandha is available in capsule or powder form. Most people take between 300 and 500 mg daily, but it’s always a good idea to start at the lower end and see how your body responds. You can add the powder to smoothies or take capsules with water for a more convenient option.

2. Magnesium

Magnesium is an essential mineral that plays a vital role in over 300 enzyme systems that regulate nerve and muscle function, blood pressure, and stress management. It’s one of those nutrients we often don’t get enough of, especially under constant pressure.

How it works: Magnesium helps regulate neurotransmitters, which send messages between your brain and body. It also plays a key role in reducing cortisol production, helping to ease the body’s stress response and promoting a sense of calm and relaxation.

Benefits: This mineral is known for its ability to promote relaxation, reduce anxiety, and improve sleep quality, making it a great choice for days when stress feels overwhelming and sleep is hard to come by. By supporting your nervous system, magnesium can help you feel more relaxed and better able to tackle daily challenges.

How to use it: Magnesium is available in several forms, including tablets, powders, and oils. Depending on the form, 200-400 mg daily is a standard dose. You can mix powder into water or take tablets for convenience. For something more relaxing, magnesium oil can be applied directly to the skin, particularly before bedtime, to help wind down.

3. Rhodiola

Rhodiola is another adaptogen used for centuries to help the body resist stress. Known for its ability to boost mental and physical endurance, it’s an excellent supplement for those constantly on the go who need extra support.

How it works: Rhodiola balances cortisol and serotonin levels, two essential hormones that regulate mood and stress response. By helping to stabilize these hormones, Rhodiola increases resilience to stress and makes it easier for your body to stay balanced during tough times.

Benefits: Rhodiola is mainly known for reducing fatigue and improving mental clarity, making staying focused throughout the day easier. It can also boost physical endurance, so if you’re dealing with long workdays or strenuous activities, this adaptogen can help you maintain your energy and stamina.

How to use it: Rhodiola is commonly available in capsules or tincture form. The typical dosage ranges from 200-400 mg daily, though starting at the lower end is always a good idea to see how your body reacts. You can take it in the morning or midday to support your energy levels and stress management.

4. L-theanine

L-theanine is an amino acid naturally found in green tea. It is known for its calming properties without causing drowsiness. It helps you stay relaxed and focused, making it a popular supplement for stress relief.

How it works: L-theanine promotes the production of alpha brain waves associated with a relaxed but alert mental state. It also helps reduce cortisol levels, making it easier to manage stress while staying focused and clear-headed.

Benefits: L-theanine is particularly effective at reducing anxiety and promoting a sense of calm without the sedative effects of other stress-relief options. It can also improve focus and mental clarity, making it a perfect choice for those high-pressure days when you need to keep your cool and stay sharp.

How to use it: L-theanine is available in capsule form, with a typical daily dosage ranging from 100-200 mg. It’s often taken alongside other supplements for stress or even combined with caffeine for an added focus boost without the jitters.

5. B Vitamins

B vitamins are a group of water-soluble vitamins that play an essential role in energy production and brain function. The B-complex family includes vitamins like B6, B12, and folic acid, which are crucial for maintaining mental and physical well-being.

How they work: B vitamins help regulate the nervous system, effectively reducing stress and combating fatigue. They also support neurotransmitter function, which helps improve mood and mental clarity—key for handling stressful situations without feeling drained.

Benefits: B vitamins can help you stay focused and alert throughout the day by boosting energy levels and improving mood. They also support the immune system, which can weaken under stress. B vitamins can help you get back on track if you’re feeling run down or mentally foggy.

How to use them: You can take B vitamins as a B-complex supplement, which combines several essential B vitamins into one. The typical daily dosage ranges from 50-100 mg, depending on your needs. You can also increase your intake of foods rich in B vitamins, such as leafy greens, eggs, and whole grains, for an additional natural boost.

6. Melatonin

Melatonin is a hormone naturally produced by the body that helps regulate the sleep-wake cycle. It’s often called the “sleep hormone” because it signals to your body that it’s time to wind down and rest.

How it works: Melatonin supplements mimic the body’s natural production of this hormone, encouraging relaxation and preparing you for sleep. They also help reset your internal clock, making them especially useful for anyone struggling with irregular sleep patterns due to stress or shift work.

Benefits: Melatonin indirectly helps manage stress by improving the quality of sleep. When well-rested, your body is better equipped to handle daily challenges. Good sleep also supports mental clarity and reduces feelings of overwhelm, making it easier to manage stressful situations.

How to use it: Melatonin is typically taken 30 minutes to an hour before bedtime, with a recommended 1-3 mg dosage. It’s available in pill or liquid form, and starting with a lower dose is essential to see how your body responds. Since melatonin helps with sleep, it’s best to use it in the evening to promote restful nights.

7. Bacopa monnieri

Bacopa is an herb traditionally used in Ayurvedic medicine. It is known for enhancing cognitive function and supporting mental clarity. It’s often praised for its role in improving memory and focus, making it a great supplement for those needing an extra mental boost.

How it works: Bacopa improves the body’s ability to adapt to stress. It supports neurotransmitter activity and helps regulate stress hormones like cortisol, reducing stress’s adverse effects on the mind and body.

Benefits: This powerful herb is known to reduce anxiety and symptoms of depression while enhancing cognitive function. Bacopa can help you stay sharp and focused despite high stress levels. It’s famous for those looking to improve mental clarity and resilience under pressure.

How to use it: Bacopa is usually available in capsule or powder form, with a recommended daily dosage of around 300 mg. You can take it with or without food, and it’s often used in the morning to support cognitive function throughout the day.

8. Vitamin D

Vitamin D is a fat-soluble vitamin critical in maintaining bone health and supporting the immune system. It’s often called the “sunshine vitamin” because your body produces it naturally when exposed to sunlight.

How it works: Besides its role in bone and immune health, vitamin D helps regulate mood and supports overall mental health. It influences the production of neurotransmitters like serotonin, which can help reduce feelings of stress and improve emotional well-being.

Benefits: Vitamin D can improve mood, boost your immune system, and help reduce stress levels. If you’re not getting enough sunlight, especially during the winter months, supplementing with vitamin D can help keep you feeling more balanced and less affected by stress.

How to use it: Vitamin D is typically available in pill or liquid form, with a recommended dosage of 1,000-4,000 IU daily. Taking it consistently is essential; pairing it with a fat-rich meal can help absorption. If you’re unsure of your levels, consider getting them checked, as vitamin D deficiencies are quite common, especially in those who spend a lot of time indoors.

9. Ginseng

Ginseng is a well-known herb that has been used in traditional Chinese medicine for centuries. It is famous for boosting energy, enhancing mental performance, and supporting overall health.

How it works: Ginseng balances energy levels and helps the body better respond to stress. It enhances the body’s resilience to physical and mental stress, making staying focused and energized throughout the day easier.

Benefits: This herb is particularly effective at improving mood, boosting mental clarity, and reducing fatigue. Ginseng can help restore your energy and keep you performing at your best, even on the most challenging days, if you feel mentally or physically drained.

How to use it: Ginseng is commonly available in capsules, tea, or tincture form, with a typical daily dose ranging from 200-400 mg. You can take it in the morning or early afternoon for a natural energy boost, but avoid using it too late, as it may interfere with sleep.

10. Tulsi (Holy Basil)

Tulsi, also known as Holy Basil, is a revered herb in Ayurvedic medicine. It is praised for its powerful adaptogenic properties, and it’s often used to help the body cope with stress and restore balance.

How it works: Tulsi helps the body adapt to stress and regulates cortisol levels, the hormone responsible for the body’s stress response. By keeping cortisol in check, Tulsi promotes a calmer, more balanced state of mind, even during stressful situations.

Benefits: Tulsi is known for reducing stress, enhancing mental clarity, and supporting immune function. It’s a great choice if you’re looking for a natural way to stay focused and relaxed while boosting your body’s defenses.

How to use it: Tulsi can be found in various forms, including tea, capsules, or tinctures. The typical recommended dose is 300-600 mg daily. For a soothing effect, many people prefer to drink Tulsi tea throughout the day, or they can take it in capsule or tincture form for more concentrated stress relief.

Supplements and stress

Supplements can play a crucial role in managing stress by helping to regulate cortisol levels, the hormone most closely linked to the body’s stress response. When cortisol levels are elevated for prolonged periods, it can lead to anxiety, fatigue, and even burnout. Many natural supplements, like Ashwagandha and Rhodiola, are shown to reduce cortisol levels, helping your body better manage the daily stresses of life. For instance, a study on Ashwagandha found that it reduced cortisol levels by up to 30% in stressed adults.

However, while supplements can be powerful tools for stress management, they’re not magic cures. Combining supplements for stress with a balanced lifestyle that includes a healthy diet, regular exercise, and sufficient sleep is essential for the best results. Stress contributes to 75% of all doctor visits, and managing it effectively is crucial for long-term health. By integrating supplements with other healthy habits, you can maximize their benefits and maintain better stress management in the long run.

Bottom line

Incorporating stress-relieving supplements into your daily routine makes a difference. They can help reduce anxiety, lift your mood, sharpen your focus, and even improve your sleep. Whether using adaptogens like Ashwagandha and Rhodiola, calming amino acids like L-theanine, or essentials like magnesium and B vitamins, these supplements help your body handle stress by balancing cortisol and supporting mental and physical health.

That said, supplements are just one part of the bigger picture. To manage stress effectively, it’s essential to pair them with healthy habits like eating well, exercising regularly, and getting enough sleep. These lifestyle changes, combined with the right supplements, can help you build resilience to stress and keep you energized and clear-headed, no matter how busy you are.