The 12 Best Supplements for Stress and Anxiety

Written by: Dahlia Rimmon MS, RDN
Medically reviewed by: Nesochi Okeke-Igbokwe, MD, MS

When stress starts feeling like the new normal, it doesn’t just weigh on your mind—it affects your entire body. Chronic stress can disrupt sleep, zap your energy, spike inflammation, and impact digestion, gut health, and mood. While “stress pills” don’t exist, there are some supplements for stress and anxiety that can offer support, and help you feel more like you again.

Stress and anxiety is more common than ever, and it’s no wonder. From global uncertainty and demanding work environments to the nonstop pull of smartphones and the 24-hour news cycle, we’re always “on”—and not always equipped with the healthiest ways to cope.

When the body is in a constant state of stress, it impacts us physiologically—our sleep quality, mood, blood sugar regulation, hormonal balance, digestion, and overall quality of life. Fortunately, certain supplements and lifestyle changes can support your body’s ability to calm the nervous system, relax your body, and strengthen your resilience to everyday stress and anxiety.

 

If you’ve ever searched “vitamins for anxiety” or “vitamins for stress,” you might already know that technically, there's no such thing. That’s why instead we’re breaking down the best supplements for anxiety and stress, which can offer support for your mood and body’s stress response, and help you go about your day feeling more calm, centered, and grounded.

What to know before you start taking supplements for stress

Before we dive into specific supplements, let’s cover a few important points about safety and efficacy. 

• Check with your provider: They can help ensure that any new supplement is safe alongside your current medications, other supplements, and health conditions. This is especially important if you’re pregnant or breastfeeding. 

• Take other steps to reduce stress: In general, supplements for anxiety and stress are most effective when used as part of a comprehensive approach that might include therapy, balanced nutrition, regular movement, quality sleep, and other evidence-based lifestyle interventions. As Kellie Blake RDN, LD, IFNCP wisely points out, “Supplements aren’t a substitute for determining and targeting the root causes of stress and anxiety.”

• Give it time: As you try a new supplement, observe how your body responds. It can take anywhere from a few weeks to a couple of months of consistent use to notice results, and the timeline will vary depending on your age, health status, level of nutrient deficiency, type of supplement, and diet, among other factors. Start with one supplement at a time so you can see what’s working (and what’s not). Track your experience in a journal or a notes app on your phone to help you spot changes in your stress levels, sleep, and mood.

• Know when to seek professional help: If you’ve been struggling with stress for several months, or have anxiety or mood issues, you might need professional mental health care. See your doctor for a referral to a psychiatry or psychology specialist. 

The best evidence-informed supplements that may help with stress and anxiety

First things first: Research on supplements for stress and anxiety relief is limited and ongoing. More clinical studies in humans are needed to confirm their effectiveness in reducing stress. We’ve included safety notes for each, and as we mentioned above, always recommend talking to your healthcare provider before starting any new supplement.

It’s worth noting, too, that several of these supplements also support sleep, which can in turn help reduce overall stress and anxiety. 

1. Magnesium 

Magnesium is an essential mineral, found in both food and supplements, that supports hundreds of systems in the body. One of its key roles is influencing how the brain and nervous system manage stress. It does this by inhibiting glutamate activity, an excitatory neurotransmitter that can heighten stress responses. Research shows that people with chronic stress often have lower magnesium levels, which can make them more susceptible to stress. At the same time, stress itself can deplete magnesium, creating a “vicious circle” effect.

Because western diets are often low in magnesium, supplementing with magnesium can be an easy way to help close the gap and give your body extra support for managing stress.

Safety notes: High doses of magnesium supplements could trigger diarrhea, nausea, and abdominal cramping, especially with forms like magnesium carbonate, chloride, gluconate, and oxide.  

2. L-theanine

L-theanine is an amino acid found in tea leaves known for its ability to reduce stress. It crosses the blood-brain barrier and regulates GABA, dopamine, and serotonin, the neurotransmitters that are involved in relaxation, mood, and sleep. It also increases alpha brain wave activity, neural electrical rhythms that promote calm and focus. A systematic review found that L-theanine supplements can help reduce stress and anxiety, especially in people navigating stressful situations. Another study found that L-theanine lowered salivary cortisol (a steroid hormone that helps us respond to anxiety, fear, or stressful situations) in healthy adults under moderate stress. 

L-theanine can also support sleep. It helps you fall asleep faster, wake up feeling refreshed, and improve overall sleep quality. In a randomized controlled trial with adults experiencing stress-related symptoms, participants who took L-theanine supplements reported less depression and anxiety, better sleep quality, and improved verbal fluency and executive functioning. Participants also experienced fewer sleep problems, like difficulty falling asleep, waking during the night, and reliance on sleep aids. 

Safety notes: L-theanine supplements are generally considered safe, with no reported side effects. Keep in mind that drinking large amounts of tea can cause nausea, irritability, and gastrointestinal discomfort, largely due to the caffeine content.  

3. Rhodiola rosea

Featured in: Cortisol Calming

Rhodiola rosea is an adaptogenic herb that can help the body adapt to stress and reduce the physiological stress response. It works by activating the molecules in the brain that help regulate stress and anxiety, influencing over 50 genes related to behavior, mood and depressive disorders.

In a study involving 60 participants with stress-related fatigue, those who took rhodiola rosea extract showed balanced cortisol levels after waking up—a sign of healthy stress resilience. Another study found that supplementing with rhodiola rosea improved the stress response in participants with stress-related fatigue and burnout. Most human studies on rhodiola rosea are limited and more research is needed to confirm its efficacy.

Safety notes: Rhodiola rosea supplements may be safe for use for up to 12 weeks. Side effects may include dizziness, headache, insomnia, and dry mouth or excessive saliva production. Potential interactions between rhodiola and losartan (a drug used for high blood pressure) have been reported, so it’s especially important to check with your provider before taking rhodiola if you’re on medication for hypertension 

4. Saffron extract 

Saffron is more than just a luxury spice—it’s also used as a supplement to support mental health. Rich in multiple active ingredients, including carotenoids, flavonoids, terpenoids, amino acids, and alkaloids, saffron offers a variety of health benefits, including stress reduction, anti-inflammatory, antioxidant, antiviral, antitumor hypoglycaemia, hypolipidemic, and memory-enhancing effects. One of its key compounds, crocetin (a carotenoid), helps protect brain tissue through its antioxidant activity and may also influence serotonin, a neurotransmitter closely tied to mood.

“Saffron extract appears to relieve mild stress and anxiety by modulating serotonin, GABA, and the HPA stress axis [a neuroendocrine system that regulates the body's stress response], while also providing antioxidant and anti-inflammatory support,” says Blake. “Specifically, the crocins and safranal in saffron appear to inhibit serotonin reuptake and may mildly increase serotonin availability in synapses—this action is similar to what SSRI medications do.” 

Limited, emerging research suggests saffron may ease premenstrual symptoms (PMS), alleviate depression-related symptoms in women with premenstrual dysphoric disorder (PMDD), and improve sleep.

Safety notes: Saffron is generally considered safe when taken in recommended amounts, with only mild side effects reported, such as headache or low appetite. Excessive saffron intake (5 g/kg to 20 g/kg), however, could lead to various health issues, and in extreme cases, even death.

5. Ashwagandha 

Featured in: Fatigue Ease, Cortisol Calming

Ashwagandha is a medicinal herb and adaptogen—a substance that helps the body adapt to stress—that’s been used for thousands of years in Ayurvedic medicine. It’s also been studied for its ability to improve stress resilience in the body. Its active compound, withania somnifera, interacts with glucocorticoid receptors in the brain, which regulates cortisol, aka the stress hormone. Ashwagandha may also support sleep by improving sleep quality, sleep efficiency, and total sleep time, especially in people with insomnia. 

Safety notes: While more research is needed on long-term use, ashwagandha is generally well tolerated for up to three months. Side effects are usually mild and may include nausea, loose stools, and drowsiness. However there are a few reports of adverse effects on liver function, thyroid function, and interactions with certain medications.

6. Lavender 

Ever notice how relaxing the scent of lavender is during a spa treatment or facial? That’s no coincidence—lavender can help quiet racing thoughts and put your mind at ease. Its active compound, linalool, acts as a sedative by increasing GABA receptors in the brain, which helps reduce stress. Lavender contains flavonoids that interact with benzodiazepine receptors, specific sites in the brain that normally respond to anti-anxiety drugs, further boosting GABA’s calming effects. Inhaling lavender can also affect the limbic system, the part of the brain that’s responsible for emotion and behavior.  

A 2022 systematic review of 21 studies found that aromatherapy with lavender can significantly reduce stress, especially during high-stress periods, like the postpartum stage, when emotions run high, sleep is scarce, and worries about your baby can feel overwhelming. 

Safety notes: Oral lavender supplements may cause side effects like diarrhea, headache, nausea, or burping, and lavender aromatherapy may cause headaches and coughing. Lavender skincare products can cause skin issues or allergic reactions.

7. Chamomile

Although researchers don’t fully understand how chamomile reduces anxiety, its active compound, apigenin, may affect neurotransmitter pathways and help regulate the HPA axis, which plays a key role in our body’s stress response.

Early research suggests that chamomile supplements may reduce anxiety symptoms in  individuals with generalized anxiety disorder (GAD) and depression. More recent research shows that chamomile may also help with menstrual-related, insomnia-related, and postmenopausal anxiety, and anxiety in people recovering from certain psychological disorders.

Safety notes: Chamomile is generally considered safe when taken orally in amounts commonly found in teas and other foods. Side effects are uncommon, but some people may experience nausea, dizziness, allergic reactions, or eye irritation (if it comes into contact with the eyes). If you’re allergic to ragweed, chrysanthemums, marigolds, or daisies, avoid chamomile.

Preliminary studies suggest chamomile might have the same effects as estrogen, and therefore could decrease the effects of birth control pills, and/or worsen conditions that are sensitive to estrogen exposure (such as breast or uterine cancer). Before taking chamomile, ask your provider if it could have adverse effects on medications you take or health conditions you have.

8. Lemon balm

Lemon balm, also known as Melissa officinalis, may support acute stress, anxiety, and insomnia. “It can help calm by helping to increase the action of GABA, the brain's relaxation chemical,” says Dr. Gabrielle Francis, NMD, functional medicine practitioner, and member of the Veracity doctor team. “Research shows that the active ingredients in lemon balm are rosmarinic, ursolic, and oleanolic acids which inhibit GABA-transaminase, increasing GABA at the neurological synapses.”  

A 2024 narrative review notes that while results are mixed and limited, current evidence suggests lemon balm may serve as a calming agent by enhancing GABA activity in the brain. Therefore, it may support sleep and reduce stress, anxiety, and depressive symptoms. 

Safety notes: Lemon balm extract is generally well tolerated with few side effects, such as headaches, dizziness, and bloating.

9. Probiotics 

Featured in: Metabolic Defense Probiotic

Our gut and our brain are connected through a bidirectional pathway called the gut-brain axis. This means that when you’re stressed, anxious, or overwhelmed, it can show up in your digestive system, causing issues like upset stomach or bloating. Conversely, if your gut health is off balance, it can affect your mood, contributing to feelings of anxiety.

Probiotics are live microorganisms that live in your gut and help support many body systems, including your mood and overall mental health. A healthy gut has a thriving community of these “good bacteria,” which you can help support by taking a probiotic supplement.

There are certain probiotic strains that appear to support mental wellness along with digestive health. Known as psychobiotics, these specific strains may have a direct impact on mental health by communicating with the vagus nerve and influencing neurotransmitter release. The following strains may provide stress and anxiety relief and improve mood:

• Akkermansia muciniphila

• Lactobacillus rhamnosus

• Lactobacillus helveticus R0052

• Bifidobacterium longum R0175

• Lactobacillus plantarum P8

It’s important to note that some studies were conducted in animals, and more human clinical trials are needed to confirm which probiotic strains produce specific mental health benefits.

Safety notes: Probiotic supplements are generally considered safe, but some people may experience mild side effects like bloating or digestive upset—usually this is temporary as the gut adjusts, and usually subsides with continued use. Individuals who are immunocompromised should not take probiotic supplements. 

10. Omega-3s 

Featured in: Omega-3 Super+

Omega-3 fatty acids, often referred to as “healthy fats,” are polyunsaturated fats with a wide range of health benefits. While there’s not enough research on omega-3s and anxiety and stress, omega-3s do play a role in brain health, by helping to reduce inflammation and protect brain cells. One research analysis of 33 studies found that omega-3s may offer neuroprotection against cognitive decline in healthy individuals without preexisting Alzheimer’s disease or dementia.

Safety notes: Some people report mild side effects (including unpleasant taste, nausea, and gastrointestinal symptoms). 

11. Glycine

Glycine is an amino acid that may improve symptoms of stress, anxiety, and poor sleep.

“Glycine helps to modulate the NMDA receptors which can cause anxiety when they are overactive,” says Dr. Francis. NMDA receptors are receptors of a glutamate, the brain's main excitatory neurotransmitter, which helps regulate our stress response. Dr. Francis also points out that animal studies suggest glycine may help increase serotonin levels, which can have both a calming and mood-lifting effect.

Glycine is also commonly referred to as the “sleep nutrient” because it helps improve sleep quality, leaving you feeling rested throughout the day. “I encourage people to use magnesium glycinate, which is magnesium chelate with glycine for extra calming benefits for stress, anxiety and sleep.” says Dr. Francis.

Safety notes: Glycine supplements are generally considered safe. 

12. B-complex

A B-complex supplement combines several B vitamins into a single formula. “B vitamins impact mood and stress because they act as co-enzymes in the creation of neurotransmitters and they help us create energy from the foods we eat,” explains Blake. These supplements may help reduce mild stress and anxiety, particularly in individuals with an underlying vitamin B deficiency.

Blake explains that B vitamins influence stress and anxiety primarily by supporting the production of neurotransmitters (serotonin, dopamine, and GABA)— a process which depends on adequate levels of vitamin B6, folate (B9), and vitamin B12. Here are some other ways B vitamins help:

• Folate and vitamin B12: Help lower homocysteine, an amino acid that, at high levels, is linked to mood dysregulation.

• Vitamin B5: Supports the production of cortisol and helps regulate the HPA-axis, which tempts cortisol spikes during stressful events.

• Vitamins B1, B2, B3: Essential for energy metabolism and mitochondrial function, which may reduce fatigue and lower perceived stress.

Further clinical trials in humans are needed to confirm how these mechanisms specifically support stress and anxiety.

Safety notes: Excess intake of B vitamins can lead to various side effects. If you have a known deficiency, speak to your provider to figure out the appropriate dose. 

Overhyped supplements for stress 

Some common supplements marketed to relieve stress or anxiety have little evidence supporting their effectiveness. Here are a few to approach with caution:

• St. John’s Wort: Taking St. John’s Wort with certain medications can reduce their effectiveness, which may be dangerous for your health. When combined with antidepressants, it can increase the risk of serotonin syndrome, a serious condition characterized by high blood pressure, rapid heart rate, and agitation.

• Kava: May cause liver toxicity and interact with anticonvulsants and antidepressants.  

• General herbal supplements: It’s best to avoid any product sold as a general herbal formula that doesn’t clearly list the included ingredients on the label. Whether you know it or not, you may have an allergy or sensitivity to certain herbs and you always want to know what you’re taking. 

Quality checklist: How to choose an effective, high-quality supplement

Supplements for stress can vary widely in quality and purity, and are not regulated by the Food and Drug Administration (FDA). With that in mind, here are a few things to keep in mind when researching or shopping for supplements for stress.

• Third-party testing: Look for supplements that have been tested by independent organizations to verify that the product contains the ingredients listed on the label. Third-party testers can also check for harmful contaminants (like heavy metals, microbes, and pesticides) and/or ensure that the product is manufactured according to specific quality standards.

• Filler ingredients: Many supplements contain additives such as binders, added sugars, fillers, and preservatives to improve stability and shelf life. Read the full ingredient list so you know exactly what you’re getting, and you’re able to avoid ingredients you don’t want. 

• Side effects: Read through the potential risks and side effects of a supplement before use, and run it by your doctor. Side effects are more common if you take a supplement in high doses, use it as a replacement for prescribed medication, or combine it with others.

• Form: Herbal supplements are available in a variety of forms, including oral capsules, teas, tinctures, and essential oils. Herbal products can also differ in how they are prepared. Whole plant extracts use the whole plant and are presented as liquids, teas, or powders. Standardized extracts have a higher dose of active constituents compared to whole plant extracts. Many herbalists prefer using whole plant extracts to preserve the natural balance of constituents, but guidance from a healthcare provider is recommended.
  
  

Lifestyle habits that support supplement use for stress 

Supplements are designed to support a healthy diet and lifestyle, not replace them. “Exercise, mindfulness, meditation, yoga, and sleep are all essential lifestyle habits that have been shown to improve the symptoms of stress and anxiety,” explains Dr. Francis. “These can’t be overlooked, because they’re simple to incorporate into your life, and they help to shift us out of ‘fight or flight,’ or sympathetic mode, and into ‘rest and digest’, or parasympathetic mode.” 

She adds that adopting lasting lifestyle changes can be especially beneficial for stress management, and may reduce the need for supplemental support. Here are some practices that can help lower stress, ease anxiety, and support your overall mental health.

Get quality sleep

Getting seven to nine hours of sleep each night helps you feel rested, recharges both your brain and body, and makes it easier to manage everyday stress. Think about how hard it is to make decisions, manage emotions, or function when you’re sleep-deprived. Not fun.

To improve sleep hygiene, consider the following strategies:

• Keep your bedroom dark with blackout curtains.

• Maintain a cool room temperature, at 65 to 68 degrees Fahrenheit.

• Go to bed and wake up at the same time each day to help your body anticipate sleep.

• Avoid caffeine for at least six hours before bedtime to prepare for sleep.

Move your body

The strongest natural anxiety “medication” just might be exercise. It does more than build strength and endurance—it helps your brain too. "Physical activity releases endorphins, the “feel-good” chemicals that can reduce tension, relieve stress, and boost your mood. A mix of aerobic and strength-training exercises (3 to 5 days a week for 30 to 60 minutes) is particularly beneficial for improving mental health. 

Exercise can also improve sleep, which, as we know, reduces stress. Even small pockets of movement throughout the day—like 15-minute walks or taking the stairs—can make a noticeable difference in how you feel. The key is finding activities you genuinely enjoy so that staying active becomes a sustainable habit.

Try stress-busting activities

Here are a few easy practices that can help settle anxious feelings and lower stress levels.

• Yoga: Practicing yoga regularly can help your body and mind relax. It has been shown to lower stress hormones like cortisol, reduce blood pressure, and improve overall wellbeing. Yoga works by shifting your body from the “fight-or-flight” stress response to a state of relaxation, helping you feel calmer and more balanced.

• Slow breathing: Breathing slowly at a respiratory rate less than 10 breaths per minute may reduce psychological stress. 

• Meditation exercises: Meditation is the practice of focusing your attention and awareness. A 2013 meta-analysis found that meditation can be an effective treatment for stress, anxiety, and depression.
  
  

Cut back on caffeine 

Caffeine may feel like a lifeline, but too much of it can trigger anxiety. It overstimulates brain regions that process threats and suppresses regions of the brain that regulate anxiety. Aim to stay between 100 to 400 mg per day, or even less if you’re prone to high anxiety.

Focus on nutrition

Following the traditional eating habits in countries bordering the Mediterranean Sea, a Mediterranean diet “has strong evidence for supporting stress resilience and anxiety relief,” according to Blake. People in this region tend to eat plenty of fresh fruits and vegetables, beans, nuts and seeds, and olive oil as the primary source of fat. Milk, cheese, eggs, fish, and poultry are eaten in low to moderate amounts and processed foods are limited. 

Blake also emphasizes the importance of eating regular, balanced meals to help regulate blood sugar levels. Ideally each meal includes complex carbohydrates (high in fiber), protein, and healthy fats, which slow the digestion of sugar and prevent drastic spikes and crashes. Skipping meals, she notes, can trigger or worsen anxiety symptoms in some people. 

“I always educate [people] to pause for a moment or two before meals to prepare their body to accept food,” says Blake. “Digestion is a complex process and is interrupted when we eat quickly or don’t chew our food well.”

When to see a clinician

If stress feels overwhelming or anxious thoughts are interfering with your daily life, it may be time to seek support from a mental health professional. “Seeking help is a sign of awareness and strength and is the first step of healing,” says Dr. Francis. A mental health specialist can help you talk through challenges and offer tools and strategies to manage your needs more effectively. 

In addition to mental health specialists, a naturopathic doctor, functional medicine practitioner, or integrative medical doctor can help you navigate your symptoms and guide your care. 

If you’re unsure whether your feelings require professional support, the following signs suggest it’s time to see a clinician:

• You’re not functioning like you normally do.

• You’re turning to alcohol or drugs to cope. 

• You feel like life is no longer worth living. 

• You have thoughts of harming yourself or suicidal ideation. 

• Your stress and anxiety is significantly affecting your sleep or appetite. 

• You’re having panic attacks.

• If you’ve just had a baby and you’re experiencing extreme sadness or don’t feel connected to your baby (postpartum depression). 

If you have thoughts of harming yourself or others, call 988 to connect directly to the 988 Suicide & Crisis Lifeline.

Key takeaways 

• Stress impacts the whole body, but certain supplements can help us respond more effectively to life's stressors.

• Supplements such as magnesium, L-theanine, rhodiola rosea, saffron extract, ashwagandha, lavender, chamomile, lemon balm, probiotics, glycine, and B complex vitamins may support stress relief and promote better sleep.

• Supplements are most effective paired with a healthy lifestyle that includes regular stress management activities, quality sleep, and proper nutrition.

• Mental health specialists including therapists, naturopathic practitioners, and functional and integrative medicine doctors can also provide additional guidance for managing stress.
  
  

Frequently asked questions (FAQs)

What is the best supplement for stress and anxiety?

There isn’t a single best supplement for stress and anxiety, and supplements tend to work best as part of a broader wellness plan. Certain supplements like magnesium, ashwagandha, L-theanine, and lavender may reduce symptoms of stress and anxiety. While these supplements may provide relief, they are most effective when combined with stress-reducing lifestyle changes, such as good sleep hygiene, regular movement, mindfulness practices, and a balanced diet.

If you experience daily stress or persistent anxious thoughts, it’s important to reach out to a mental health professional for support.

How to relieve anxiety and stress naturally?

Incorporating stress-reducing lifestyle habits can help release tension and ease the stress or anxiety you may be carrying. Think of it as “stacking” your day with small, intentional practices that support your mental and physical well-being. Start your morning with yoga or meditation to set a calm tone for the day. Use breathing exercises or mindfulness techniques in the evening to unwind and prepare for restful sleep. Regular walks or light movement throughout the day can help release built-up stress and boost your mood. Pair these habits with a balanced, nutrient-rich diet, and consider natural supplements for anxiety, which can provide additional support for your body and mind in handling stress naturally and effectively.

What is the 3-3-3 rule for anxiety?

“The 3-3-3 rule is a mindfulness technique that is a simple and effective way to ground you when you are feeling anxious, stressed, or overwhelmed,” says Dr. Francis. “It works by helping to redirect your attention from negative and distressing thoughts towards things in your immediate environment.” To do it, you focus on three things in your environment for three minutes, identifying three things you see (e.g. an object nearby), three things you hear (e.g. birds chirping), and three things you feel (e.g. your breath or heartbeat). Using sight, sound, and touch in this way brings your awareness back to the present moment, so that you have the mental space to better manage stressful situations.

Is ashwagandha or magnesium better for stress?

Both ashwagandha and magnesium are supplements commonly used to support stress relief. Ashwagandha is an adaptogen, while magnesium is an essential mineral, and both influence compounds in the brain that help manage stress. Additionally, they can improve sleep quality, which further contributes to stress reduction.

What are the signs of stress and anxiety?

There are many signs of stress and anxiety. Common ones include:

• Poor sleep 

• Low appetite

• Shortness of breath

• Not functioning like you normally do

• Relying on alcohol or drugs to cope

• Panic attacks

• Feeling that life is no longer worth living

• Thoughts of self-harm or suicide

If you experience any of these signs, reach out to a mental health professional for guidance and support. If you have thoughts of harming yourself or others, call your local emergency number immediately or contact a crisis hotline.

How to manage stress and anxiety?

Managing stress and anxiety involves a comprehensive approach that includes diet, lifestyle habits, and mental health practices. Therapy or counseling can help you develop coping strategies and address underlying causes of stress and anxiety. In some cases, a healthcare provider may recommend medications or stress supplements.