Supplements That Can Help Relieve Anxiety and Stress

Written: Editor | June 28, 2023


Natural Supplements

1. Ashwagandha

If you're looking for a natural way to reduce anxiety and stress, Ashwagandha might just do the trick. This powerful herb has been used in Ayurvedic medicine for centuries and is known for its adaptogenic properties. It helps the body better respond to stress and brings balance to the nervous system.

Benefits of Ashwagandha for anxiety and stress

  • Reduces cortisol levels: Ashwagandha can lower cortisol, the stress hormone, which helps alleviate anxiety and promote relaxation.

  • Boosts mood: This herb has been shown to enhance feelings of well-being and improve overall mood.

  • Enhances sleep quality: Ashwagandha can help promote a restful night's sleep, which is crucial for reducing stress and anxiety.

2. Rhodiola Rosea

Rhodiola Rosea is another natural supplement that can effectively reduce anxiety and stress. It is an adaptogenic herb that helps the body adapt to various stressors. It has been used in traditional medicine for its energizing and calming effects.

How Rhodiola Rosea can reduce anxiety and stress

  • Increases serotonin levels: Rhodiola Rosea can boost serotonin levels in the brain, which is a neurotransmitter associated with mood regulation.

  • Improves mental performance: This supplement has been shown to enhance cognitive function, such as concentration and memory, which can help reduce stress.

  • Supports physical endurance: Rhodiola Rosea has been found to improve physical performance and reduce fatigue, which can indirectly reduce stress levels.

3. L-theanine

L-theanine is an amino acid commonly found in green tea. It is known for its relaxing and calming effects on the mind and body. This supplement is particularly effective for reducing anxiety and promoting a sense of tranquility.

Effects of L-theanine on anxiety and stress levels

  • Promotes relaxation: L-theanine increases alpha brain waves, which are associated with a relaxed state of mind.

  • Reduces stress and anxiety: This supplement has been shown to reduce stress and anxiety without causing drowsiness or sedation.

  • Improves sleep quality: L-theanine can help improve the quality of sleep by promoting relaxation and reducing anxiety.

Remember, it's important to consult with a healthcare professional before starting any new supplement regimen, especially if you have any pre-existing medical conditions or are taking other medications. Natural supplements can be a helpful addition to your overall stress and anxiety management plan, but they should not replace healthy lifestyle habits and professional guidance.


Herbal Supplements

1. Valerian Root

If you're looking for a natural remedy to help with anxiety and stress, Valerian Root is a top choice. It has been used for centuries to promote relaxation and improve sleep quality. Valerian Root is believed to work by increasing levels of a chemical called gamma-aminobutyric acid (GABA) in the brain, which helps calm the nervous system. You can find Valerian Root in various forms, including capsules, tea, or liquid extract.

The calming effects of Valerian Root on anxiety and stress

Valerian Root may help reduce anxiety and stress by promoting a sense of calmness and enhancing sleep quality. Studies have shown that individuals who use Valerian Root experience improved sleep and reduced anxiety levels. It can also be beneficial for those who struggle with insomnia caused by stress.

2. Passionflower

Passionflower is another herbal supplement known for its soothing effects on anxiety and stress. It contains compounds that have been shown to increase levels of GABA in the brain, similar to Valerian Root. You can find Passionflower in capsule, tablet, or liquid form.

How Passionflower helps in reducing anxiety and stress

Passionflower has been found to have anxiolytic effects, meaning it can help reduce anxiety. It also possesses sedative properties that promote relaxation and improve sleep quality. Passionflower is commonly used as a natural remedy for anxiety disorders, insomnia, and general stress.

3. Chamomile

Chamomile is a well-known herbal supplement widely used for its calming properties. It contains compounds that bind to the same brain receptors as Valium, a medication commonly prescribed for anxiety. Chamomile can be consumed as a tea, capsule, or liquid extract.

Benefits of Chamomile for anxiety and stress relief

Chamomile has been shown to reduce symptoms of anxiety and promote relaxation. It can help alleviate daily stress, nervousness, and tension. Chamomile tea is particularly popular for its calming effects, making it a great option to unwind and relax before bedtime.

Using herbal supplements for anxiety and stress can be an effective and natural way to find relief. However, it's important to consult with a healthcare professional before starting any new supplement regimen, especially if you are taking other medications. They can help you determine the appropriate dosage and ensure it doesn't interact with any existing treatments.

Remember to also incorporate other stress management techniques into your daily routine, such as exercise, mindfulness practices, and healthy lifestyle habits.


Nutritional Supplements

1. Magnesium

If you're looking for natural ways to manage anxiety and stress, consider adding magnesium supplements to your daily routine. Magnesium plays a vital role in regulating neurotransmitters that influence mood and emotional well-being. It helps to relax your muscles, calm the nervous system, and promote a sense of calmness.

How Magnesium can alleviate anxiety and stress symptoms

Magnesium deficiency has been linked to symptoms of anxiety, depression, and stress. By supplementing with magnesium, you can potentially reduce these symptoms and improve your overall mental well-being. Magnesium also helps to regulate cortisol, the stress hormone, and promote better sleep quality. You can find magnesium in various forms, including magnesium citrate or magnesium glycinate.

2. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that are beneficial for brain health and emotional well-being. They can also help reduce symptoms of anxiety and stress. Omega-3 fatty acids, particularly EPA and DHA, have been shown to have a positive impact on mood regulation and cognitive function.

The role of Omega-3 Fatty Acids in managing anxiety and stress

Omega-3 fatty acids have anti-inflammatory properties that can help reduce inflammation in the brain, which is often associated with anxiety and depression. Additionally, they can promote healthy neural pathways and improve the communication between brain cells. You can find omega-3 fatty acids in fish oil supplements or as a vegan alternative derived from algae.

3. Vitamin B Complex

Vitamin B complex consists of several B vitamins that play a crucial role in supporting mental well-being. These vitamins, including B1, B2, B3, B5, B6, B9, and B12, help convert food into energy and regulate neurotransmitters in the brain. Deficiencies in these vitamins have been linked to increased stress and anxiety.

How Vitamin B Complex can support mental well-being

Vitamin B complex supplements can help reduce stress levels and improve mood by supporting the production of serotonin, a neurotransmitter responsible for regulating emotions. They also play a vital role in maintaining proper brain function and promoting cognitive health. If you're feeling overwhelmed or stressed, consider taking a vitamin B complex supplement to support your mental well-being.

Remember, while supplements can be beneficial, it's essential to consult with a healthcare professional before adding them to your routine. They can help determine the right dosage and ensure that they won't interact with any medications you may be taking. Taking care of your mental health is crucial, and nutritional supplements can be a helpful addition to your anxiety and stress management plan.



In this blog post, we discussed some of the top supplements for anxiety and stress. It's important to remember that while these supplements can be helpful, they should not replace professional medical advice. Before starting any new supplement regimen, it's always a good idea to consult with your healthcare provider.

Some of the supplements we covered included:

  1. Ashwagandha: This adaptogenic herb has been shown to help reduce stress and anxiety by modulating the body's response to stress.

  2. Omega-3 fatty acids: Found in fish oil and other sources, omega-3 fatty acids have been linked to a reduced risk of anxiety and depression.

  3. Rhodiola rosea: Another adaptogenic herb, Rhodiola rosea has been used for centuries to combat stress and improve mental performance.

  4. L-theanine: Found in green tea, L-theanine has been shown to promote relaxation and reduce anxiety without causing drowsiness.

  5. Valerian root: Valerian root has been used for centuries as a natural sleep aid and has also been shown to have anxiety-reducing properties.

Remember, everyone's body is different, and what works for one person may not work for another. It's important to start with a low dose and monitor your body's reaction to any new supplement. If you experience any adverse side effects, discontinue use and consult with your healthcare provider.

Frequently Asked Questions about supplements for anxiety and stress

  1. Are these supplements safe to take?

Generally, these supplements are considered safe for most people when taken as directed. However, it's always a good idea to consult with your healthcare provider before starting any new supplement regimen, especially if you have any underlying health conditions or are taking other medications.

  1. How long does it take for these supplements to work?

The effectiveness of these supplements can vary from person to person. While some people may notice improvements in their symptoms within a few days or weeks, it may take longer for others. Be patient and give the supplements time to work.

  1. Can I take these supplements with other medications?

It's important to talk to your healthcare provider before taking any new supplements, especially if you are currently taking other medications. Some supplements may interact with medications and cause adverse effects.

Remember, supplements should be used as part of a holistic approach to managing anxiety and stress. It's important to also focus on lifestyle factors such as healthy eating, regular exercise, adequate sleep, and stress management techniques.