In today’s fast-paced world, stress and anxiety have become common challenges for many. From meeting deadlines to juggling family responsibilities, the modern lifestyle often leaves us feeling overwhelmed. While lifestyle changes like exercise, mindfulness, and therapy play essential roles in managing stress and anxiety, supplements can also provide valuable support. But how do you know which ones work? Let’s dive into the science behind stress and anxiety supplements and how they can help you find your calm.

How Stress Affects Your Body

When you’re stressed, your body releases cortisol—a hormone designed to help you respond to immediate threats. While short bursts of cortisol are helpful, chronic stress keeps cortisol levels high, which can lead to fatigue, brain fog, sleep disturbances, and mood swings. Over time, chronic stress can even disrupt your hormonal balance and weaken your immune system.

Supplements for stress and anxiety often work by supporting your nervous system, regulating cortisol, or enhancing the body's ability to adapt to stressors.

Popular Stress and Anxiety Supplements

1. Adaptogens: Nature’s Stress Managers

Adaptogens are a class of herbs that help the body adapt to stress. They work by regulating the hypothalamic-pituitary-adrenal (HPA) axis, which controls your stress response.

• Ashwagandha: This powerhouse adaptogen is known for its ability to reduce cortisol levels, improve sleep, and enhance resilience to stress. Studies suggest it may also reduce symptoms of anxiety.
• Rhodiola Rosea: Known as a mental and physical performance enhancer, Rhodiola helps combat fatigue, supports energy levels, and reduces symptoms of anxiety and burnout by regulating stress hormones.
• Holy Basil: Often referred to as Tulsi, this herb has calming effects and is known to improve mental clarity and reduce feelings of anxiety.
• Siberian Ginseng: Commonly used to combat fatigue, it helps improve energy and endurance while supporting the body's stress response.

2. Magnesium: The Relaxation Mineral

Magnesium plays a crucial role in regulating neurotransmitters, which communicate between your brain and body. Low magnesium levels are linked to increased anxiety and stress.

• Magnesium Glycinate: Known for its calming effects, this form is particularly beneficial for sleep and stress relief.
• Magnesium Citrate: A great option if you also struggle with muscle tension or digestive issues alongside stress.

3. L-Theanine: Calm Without Drowsiness

Found in green tea, L-theanine is an amino acid that promotes relaxation without causing sedation. It’s particularly helpful for managing acute anxiety and can even improve focus.

4. Taurine: Nervous System Support

Taurine is an amino acid with calming effects on the nervous system. It helps regulate neurotransmitters like GABA, promoting relaxation and reducing overstimulation.

5. Phosphatidylserine: Cortisol Balancer

Phosphatidylserine is a phospholipid that plays a critical role in brain health. It has been shown to lower cortisol levels and improve cognitive function under stress, making it a great choice for those with high-stress lifestyles.

6. Ornithine: Sleep and Stress Relief

Ornithine, an amino acid, helps reduce ammonia levels in the body, which can lead to better sleep quality and reduced feelings of anxiety. It’s particularly beneficial for individuals who experience stress-induced insomnia.

7. Tyrosine: Cognitive Support Under Stress

Tyrosine is a precursor to neurotransmitters like dopamine and norepinephrine. It can enhance mental performance and resilience during periods of acute stress or fatigue.

8. Kava: Natural Calm

Kava has been extensively studied for its anti-anxiety effects. It works by promoting relaxation without sedation and is particularly useful for managing acute stress.

9. Zizyphus: Sleep and Anxiety Support

Zizyphus is a traditional Chinese herb often used for insomnia and anxiety. It calms the mind, enhances sleep quality, and can reduce physical symptoms of stress.

10. Passionflower: A Potent Anxiety Reliever

Research shows that passionflower is as effective as midazolam for acute anxiety, providing a natural alternative to pharmaceutical interventions. It promotes relaxation and reduces nervous tension.

11. Lemon Balm: Mood and Focus Enhancer

Lemon balm is known for its calming properties and ability to improve mood and cognitive performance. It’s a gentle yet effective option for managing stress and anxiety.

12. Skullcap: Nervous System Support

Skullcap is a nervine herb that helps calm the mind and body. It’s particularly useful for individuals experiencing nervous tension, racing thoughts, or restlessness.

13. B Vitamins: Energy and Mood Boosters

B vitamins, especially B6, B9 (folate), and B12, play a vital role in brain health and the production of neurotransmitters like serotonin and dopamine. A deficiency in these vitamins can exacerbate symptoms of stress and anxiety.

• Vitamin B Complex: A supplement that includes all B vitamins can support energy levels, mood, and overall mental health.

14. Omega-3 Fatty Acids: Brain and Mood Support

Omega-3s, particularly EPA and DHA, are known for their anti-inflammatory properties and their ability to support brain health. They can reduce symptoms of anxiety by balancing neurotransmitters and supporting a healthy stress response.

15. Probiotics: The Gut-Brain Connection

Your gut and brain are closely connected through the vagus nerve. Research shows that a healthy gut microbiome can positively impact your mood and stress levels. Probiotics containing strains like Lactobacillus rhamnosus and Bifidobacterium longum may help reduce symptoms of anxiety.

How to Choose the Right Supplement

When selecting a supplement, consider the following:

1. Your Symptoms: Do you struggle more with sleep, focus, or general anxiety? Tailor your choice to your specific needs.
2. Quality: Look for products that are third-party tested and free from unnecessary fillers.
3. Therapeutic Doses: Choose supplements that contain research-backed amounts of active ingredients.
4. Consult a Professional: Always check with your naturopath or healthcare provider, especially if you’re taking medication or have underlying health conditions.

Can Supplements Replace Lifestyle Changes?

No supplement can replace the power of a balanced lifestyle. Stress management should include a combination of strategies, such as:

• Regular exercise to release endorphins and improve resilience to stress.
• Mindfulness practices, such as meditation or yoga, to calm your mind.
• A nutrient-dense diet to support overall health and energy levels.

Think of supplements as one piece of the puzzle—a tool to enhance your ability to manage stress while building sustainable habits.

Final Thoughts

Stress and anxiety supplements can be powerful allies in your journey to better mental health. By choosing the right ones and integrating them into a holistic approach to wellbeing, you can enhance your resilience, restore balance, and embrace a calmer, more focused version of yourself.

If you’re unsure where to start, consider consulting with a naturopath or healthcare professional to design a stress management plan tailored to your unique needs. Remember, your health is worth investing in—and so are you.

Need extra support managing stress? Check out Glowable’s award-winning stress-relief formula Adapt designed to help you beat stress, mood swings & overwhelm.