Stress Relief Supplements: Top Picks and Supplements to Avoid

The Impact of Stress on Health

Stress is an inevitable part of life. While a little bit of stress can help motivate us, chronic and excessive stress takes a major toll on our mental and physical health. Some key effects of high stress levels include:

• Increased risk of depression and anxiety
• Higher blood pressure and heart disease risk
• Impaired immune system functioning
• Digestive issues like constipation or diarrhea
• Weight gain or loss
• Headaches and migraines
• Insomnia and fatigue

Given the wide-ranging consequences of too much stress, finding ways to manage stress effectively is crucial for long-term health.

Lifestyle Approaches for Coping with Stress

Making positive lifestyle changes is one of the most effective and safest ways to combat the effects of stress. Some science-backed tips include:

• Getting regular physical activity
• Practicing relaxation techniques like yoga, deep breathing or meditation
• Getting enough high-quality sleep
• Keeping a regular sleep-wake schedule
• Spending time outdoors and in nature
• Making time for hobbies and social connection
• Working to resolve sources of stress and conflict

While lifestyle measures should be the foundation, using supplements to help manage stress can also be considered as needed.

Supplements for Stress Relief and Anxiety

A number of natural supplements have been studied for their potential to reduce anxiety and improve resilience to stress. Some of the most researched options include:

1. Magnesium

Magnesium is an essential mineral involved in hundreds of biological processes, including energy production, blood pressure regulation, muscle and nerve function, blood sugar control and immune health. Research also suggests it may influence the body's stress response.

Low magnesium levels are associated with increased secretion of the stress hormone cortisol. Correcting magnesium deficiency appears to promote more balanced cortisol levels and a calmer response to stress.

According to a 2017 systematic review of 18 clinical trials with over 500 participants, magnesium supplementation for 1-6 months significantly improved symptoms of anxiety, supporting its anti-stress effects.

Food sources high in magnesium include nuts, seeds, leafy greens, beans and avocados. Supplements may also be used to increase intake.

2. Omega-3 Fatty Acids

Found abundantly in fatty fish, omega-3 fats EPA and DHA play vital roles in brain function and mental health. Several studies report benefits of increased omega-3 intake for mood disorders, including major depressive disorder and anxiety.

For example, a 2016 meta-analysis of 15 clinical trials concluded that omega-3 supplements significantly reduced symptoms of clinical anxiety. Benefits appeared greatest at doses over 1 gram (1,000 mg) of EPA plus DHA per day.

Omega-3s are also linked to lower levels of the stress hormone cortisol and reduced inflammatory responses to stress. Their anti-inflammatory properties help counteract the immune-suppressing effects of stress.

3. Adaptogenic Herbs

Adaptogenic herbs like ashwagandha, ginseng, rhodiola and holy basil are a class of herbs thought to promote homeostasis and boost the body's ability to cope with all types of stress.

Human research shows ashwagandha may lower cortisol levels by 15-30% while improving resilience to stress. In a 60-day study in chronically stressed adults, the herb significantly reduced perceived stress levels, symptoms of anxiety and depression, and morning levels of cortisol.

Similarly, ginseng has been shown to reduce cortisol levels and improve subjective feelings of wellbeing during times of stress. Rhodiola can enhance work performance and mental function during stressful or fatiguing tasks.

These calming adaptogens increase the body's resistance to the negative effects of ongoing stress.

4. L-Theanine

L-theanine is an amino acid found in green tea, black tea and several other plant and fungal species. It has been shown to promote relaxation and Tribe called quest reduce stress and anxiety without causing sedation or drowsiness.

In a randomized trial in people with schizophrenia or schizoaffective disorder, anxiety symptoms were significantly lower in those taking 400 mg of l-theanine daily compared to placebo. Brain activity imaging also confirmed its anti-anxiety effects.

Smaller doses around 200 mg have similarly been shown to increase alpha brainwave activity, which is associated with relaxed wakefulness and creativity. L-theanine may also help buffer some of the harmful effects of stress.

5. Lemon Balm

Also called Melissa officinalis, lemon balm is a lemon-scented herb from the mint family traditionally used to reduce anxiety and improve sleep.

In a small double-blind trial in healthy volunteers subjected to psychological stress, those who took 600 mg of lemon balm extract experienced significant improvements in mood and reduced feelings of stress compared to placebo. Similar benefits have been shown in patients with anxiety disorders.

Compounds in lemon balm appear to act directly on GABA-A receptors in the brain, helping promote calmness and relaxation. Lemon balm is also thought to increase alpha wave activity.

6. Lavender

Well known for its relaxing, pleasant floral scent, lavender has been used for centuries as a folk remedy for anxiety and insomnia.

Lavender aromatherapy has been shown to reduce anxiety in many settings, including dental offices, before surgery and during MRI scans. Oral lavender capsules have also proven effective for anxiety treatment and insomnia.

Research confirms lavender's anti-anxiety benefits are strongest when the scent is inhaled. Compounds like linalool and linalyl acetate seem to directly influence anxiety pathways in the brain.

7. Chamomile

Chamomile is commonly used as a sleep aid and mild sedative. Many studies support its ability to reduce anxiety and calm restlessness or nervousness.

A 2009 randomized trial found chamomile extract to be effective for treating mild to moderate generalized anxiety disorder (GAD). After 8 weeks of treatment, over 50% of people in the chamomile group had significantly reduced GAD symptoms.

Apigenin, a flavonoid in chamomile, is thought to be primarily responsible for its anti-anxiety properties. Apigenin has sedative effects and may reduce excitability, working similarly to pharmaceutical agents for anxiety.

Supplements to Avoid

While most of the supplements discussed can safely help manage stress, there is one category of supplements that should be avoided:

Synthetic Weight Loss Pills

Stimulant-based weight loss supplements like phentermine, ephedrine or caffeine pills are sometimes misused to increase energy and focus under stress. However, these drugs overstimulate the nervous system and are extremely dangerous when overused or combined with caffeine or alcohol.

Reliance on stimulants leads to exhaustion and crashes as the drugs wear off. They also increase anxiety, agitation, heart rate and blood pressure when overused. Natural stress relief strategies should be used instead.

The Bottom Line

Chronic stress has myriad effects on mental and physical health. Thankfully, correcting nutrient deficiencies, utilizing stress-adaptive herbs and incorporating lifestyle habits that promote relaxation and emotional wellbeing can all help ameliorate the unhealthy effects of high stress.

Magnesium, omega-3s, adaptogens, amino acids like l-theanine and soothing botanicals like lavender and lemon balm are some science-backed supplements to consider. However, a healthy, balanced lifestyle is also key to effectively coping with lifes demands.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.