My Favorite Supplements for Stress & Anxiety

When it comes to stress and mental health, I recommend clients first consider their diet and make sure that they are getting enough enough nutrient-dense whole foods before looking to supplementation. However, herbs and supplements are a great natural way to manage stress and anxiety. This guide explores the most effective supplements to help you cope with these challenges, providing insights and examples to help you make informed choices.

Understanding Stress and Anxiety

Stress is the body's automatic response to challenges, activating the fight-or-flight mechanism. In short bursts, this response can be beneficial, but when it lingers, it becomes harmful. Anxiety, characterized by prolonged worry and fear, can arise without clear triggers, leading to physical symptoms like insomnia and tension headaches. Both conditions can undermine your health and wellbeing over time.

The bright side is that research has identified several natural supplements that may assist in managing these feelings.

1. Ashwagandha

What is It?

Ashwagandha, a plant used in Ayurvedic medicine, is an adaptogen known for helping the body manage stress effectively. Its rising popularity comes from findings that suggest it may lower cortisol levels, which can positively impact stress.

How Does It Help?

Research indicates that ashwagandha can lead to significant reductions in stress. In a study involving 64 individuals, those who took ashwagandha reported a 29% decrease in stress levels after just 60 days.

Recommended Dosage

For the best results, a daily intake of 300-500 mg of standardized ashwagandha extract is commonly recommended.

2. L-Theanine

What is It?

L-theanine is an amino acid primarily found in green tea. It is renowned for its relaxing properties, helping the mind feel calm without causing drowsiness.

How Does It Help?

L-theanine is particularly effective for reducing anxiety in high-pressure situations, such as public speaking. A study revealed that individuals taking L-theanine before a stressful task experienced a 20% reduction in anxiety levels.

Recommended Dosage

A daily dose of 100-200 mg of L-theanine is suggested for optimal results.

3. Magnesium

What is It?

Magnesium is an essential mineral that regulates various bodily processes, including muscle and nerve functions. It also plays a vital role in mood stabilization.

How Does It Help?

Studies suggest increasing magnesium intake can be beneficial for anxiety levels. A noteworthy study found that magnesium supplementation improved anxiety symptoms in 100 experienced adults by 25%.

The Different Types for Stress

Magnesium Taurate

Magnesium taurate contains an amino acid called taurine, which has a calming, neuroprotective, and anti-inflammatory effect in the brain. Taurine also appears to help the magnesium enter the brain. In addition, it is gentle on the GI tract, making it unlikely to cause loose stool and diarrhea. In a recent study, magnesium acetyl taurate increased brain magnesium levels more than any other form of magnesium.

Magnesium Threonate

This form of magnesium has impressive studies backing its use in mental health conditions and has evidence that it can cross the blood brain barrier. However, it can be more expensive and may require taking 2-3 times more capsules than other magnesium supplements to reach a sufficient therapeutic dose.

Magnesium Glycinate

Glycine is an essential amino acid that has important neurotransmitter functions in the brain. Glycine supplementation can improve the quality of sleep, making this form of magnesium a good choice for those with insomnia. Preliminary research shows that magnesium glycinate can elevate levels of magnesium in brain tissue. Like magnesium taurate, the glycinate form is gentle on the GI tract.

Recommended Dosage

The typical daily dosage for magnesium ranges from 300-400 mg, varying by an individual’s age and gender.

4. Rhodiola Rosea

What is It?

Rhodiola Rosea is a plant that thrives in cold, mountainous regions. Recognized for centuries, it is used to enhance physical and mental performance.

How Does It Help?

Rhodiola helps your body handle stress and supports mood improvement. One study found that participants taking Rhodiola reported a 50% reduction in fatigue and improved focus in stressful situations.

Recommended Dosage

Daily dosages of 200-400 mg of standardized Rhodiola extract are commonly advised.

5. Valerian Root

What is It?

Valerian root, often used as a natural sedative, has calming effects that can also reduce anxiety levels.

How Does It Help?

It increases the levels of GABA (gamma-aminobutyric acid) in the brain, which helps induce relaxation. In studies, valerian root has been linked to a 30% improvement in sleep quality for those battling anxiety.

Recommended Dosage

Typically, 300-600 mg of valerian root extract is suggested before bedtime for stress relief.

6. Lemon Balm

What is It?

Lemon balm (Melissa officinalis) is an herb from the mint family. The leaves, which have a mild lemon aroma, are used to make medicine and flavor foods.

How Does It Help?

It is proposed that lemon balm may work by increasing gamma-aminobutyric (GABA) levels in the brain. GABA is a mood regulator which works by stopping neurons from becoming overexcited, and low levels of GABA can lead to restlessness and anxiety. Lemon balm significantly reduces excitatory transmission in the brain by inhibiting an enzyme called GABA-T that breaks down GABA, thus increasing the amount of GABA available in the brain.

Recommended Dosage

Lemon balm can be taken as a tea (6 – 12g of the dry herb daily). However, if you are experiencing high levels of anxiety it is recommended to take a therapeutic dosage in the form of tincture (liquid extract) or capsules containing 500 mg dry extract daily.

7. Chamomile

What is It?

Chamomile is an herb typically enjoyed as tea. Well-known for its calming effects, it has been used for centuries to promote better sleep and relaxation.

How Does It Help?

Chamomile contains antioxidants that may combat anxiety effectively. A study showed that participants who took chamomile extract had a 30% reduction in anxiety compared to a placebo group.

Recommended Dosage

For effective results, 200-400 mg of chamomile extract can be used, or you can drink chamomile tea regularly.

Finding Your Path to Calmness

Managing stress and anxiety may feel overwhelming, but incorporating the right supplements can provide essential support. Adaptogens like ashwagandha and Rhodiola Rosea, alongside soothing options such as valerian root and chamomile, present various choices for relief.

Before starting any new supplement, it's wise to consult a healthcare professional to ensure they are suitable for you. Alongside these supplements, focusing on a balanced diet, regular exercise, and mindfulness practices can significantly boost your mental health.

As you explore natural options for managing stress, think about how these supplements can fit into your daily routine. The right combination might not only help you find peace but also improve your overall quality of life.