Glycine may effectively reduce stress and anxiety by inhibiting the release of the stress hormone cortisol and increasing levels of the neurotransmitter GABA. GABA is important for regulating the nervous system and causes a calming effect on the brain. It may also help to reduce anxiety and improve sleep.

Glycine is often available in powder, capsule, and tablet forms. It can also be found in some supplement products for athletes and weight lifters. Our favorite glycine supplement is Designs for Health Glycine Powder.

L-theanine is an amino acid in green tea. It may promote relaxation and reduce stress by increasing levels of the neurotransmitters dopamine and serotonin in the brain.

The primary known food source of L-theanine is green tea. However, the amino acid can also be found in black tea and certain types of mushrooms. L-theanine is most commonly found in supplement form as a capsule or tablet.

Our favorite L-theanine supplement is Thorne L-Theanine. Magnesium is a mineral that reduces the side effects of stress. Magnesium supplements can help with stress relief by relaxing the muscles and nerves. It is also involved in energy production and blood pressure regulation.

Our favorite magnesium supplement is PrimeHealth Magnesium. Rhodiola rosea is another adaptogenic herb native to Europe and Asia. Rhodiola helps reduce stress by increasing levels of serotonin and norepinephrine in the brain. It also has antioxidant and anti-inflammatory properties.

Rhodiola rosea may interact with certain medications and other serotonergic drugs. Check with a doctor before using it, especially if you are on any medications. Like ashwagandha, parts of Rhodiola rosea can be eaten raw, cooked, or made into tea.

Our favorite rhodiola rosea supplement is Gaia Herbs Rhodiola Rosea. Valerian root is an herb used for its sedative and anxiety-reducing properties. It is commonly taken in supplement form but can also be brewed into tea. It works by increasing levels of the neurotransmitter GABA, which helps calm the nervous system and improve sleep quality.

Like its herbal counterparts above, valerian root is edible. It can be used in foods or teas and can sometimes be found in health food stores or online retailers. In addition to whole forms, valerian root may be available in tablets, capsules, powders, tinctures, and liquid extracts.

Our favorite valerian root supplement is Vital Nutrients Valerian Root. Melatonin is a hormone produced by your brain in the absence of light, signaling your body to prepare for sleep. Taking melatonin may lower sleep-anxiety by helping the body fall asleep easier and achieve more healing rest.

Ingesting melatonin through food and supplements also raises gamma-aminobutyric acid GABA levels in the brain, which can reduce anxiety symptoms and produce a sense of calm.

Our favorite melatonin supplement is Designs for Health Melatonin. We drew upon the collective expertise of our medical team, comprised of a Medical Doctor, Naturopathic Doctor, Physician Associate, Nurse Practitioner, health coaches, to develop this list.

Our selection process is rooted in evidence-based medicine and augmented by our extensive clinical experience with patients. The recommendations put forth in this article are not based on casual observations but on a rigorous evaluation process that considers a range of factors.

These include the bioavailability of the vitamin, the presence of any additives or fillers, and the ethical standards of the manufacturer. Additionally, we have taken into account the varying needs and stress profiles of our diverse patient population to ensure that our recommendations are broadly applicable.

Our aim is to provide you with a list of vitamins that are not only scientifically sound but have also proven to be effective in real-world applications. A good multivitamin may provide many of the vitamins crucial to stress management and overall wellness.

The best way to find the right stress-relieving supplement is to consider your specific health needs and budget. The symptoms of a vitamin deficiency include fatigue, slow wound healing, dry skin and hair, muscle weakness, irregular heartbeat, dizziness, shortness of breath, and weight loss.

Other health factors to consider are your hormone levels and any predisposition you may have to psychological disorders, such as depression, anxiety, and insomnia. Talk to a healthcare professional if you struggle with any of these issues.

While the vitamins and supplements listed in this article are a good support to reducing stress, they should not be relied upon alone. We also offer holistic health coaching and are always ready to serve. Skip to content. You are here:.

Table of Contents. Soyona Rafatjah September 19, Thorne Vitamin B Complex Quicksilver Scientific Liposomal Vitamin C PrimeHealth Vitamin D with K2 Pure Encapsulations Vitamin E with pure tocopherols PrimeHealth Ultra Omega -3 Fatty Acids Gaia Herbs Ashwagandha Root Designs for Health Glycine Powder Thorne L- Theanine PrimeHealth Magnesium Gaia Herbs Rhodiola Rosea Vital Nutrients Valerian Root Designs for Health Melatonin Before starting a new supplement regimen, talk to a healthcare provider about your unique situation and needs.

View this post on Instagram. Subscribe to our newsletter to stay informed on Health Topics like this! Get primehealth updates right to your inbox. View this profile on Instagram. Share this Post. Soyona Rafatjah Dr. Soyona Rafatjah is a board-certified Family Medicine physician and Co-Founder and Medical Director of PrimeHealth.

Rafatjah is passionate about helping her patients reach their health goals. She helps them address the root cause of their issues and focus on disease prevention in addition to treatment. With the knowledge and tools she gives them, her patients feel in control of their own health. Search Articles.

Latest Posts. Bioidentical Hormones: Definition, Benefits and Side Effects. Uncovering Wellness: How Functional Medicine Transforms Treatment for Irritable Bowel Syndrome IBS. It can be found in foods such as spinach, almonds, dark chocolate, and avocado.

Magnesium acts as a smooth muscle relaxant and a popular supplement for stress and sleep. Buy it here: BetterYou — Magnesium Body Butter. A study conducted in proved that lemon balm effectively reduced stress. Buy it here: Viridian — L-Theanine and Lemon Balm.

B vitamins play a key role in energy production and cognitive function. Studies demonstrated that supplementation with folic acid, B12, and B6 improved cognitive function such as memory and information processing speed. There are a number of different types of B vitamins, including thiamine B1 , riboflavin B2 , niacin B3 , pantothenic acid B5 , pyridoxine B6 , biotin B7 , folate B9 and cyanocobalamin B According to research in Nutritional Journal , consuming a higher levels of B vitamins has been linked to stress reduction.

B vitamins are naturally occurring in many whole foods, including eggs, meat and nuts. Buy it here: BioMedica — BioActivated Bs. Chamomile is a flowering plant commonly consumed in the form of a tea, but you can also take it in supplement form for a more therapeutic dose. Buy it here: New Nordic — Melissa Dream.

Evidence-based supplements for stress have many benefits; however, they can cause interactions with some pharmaceutical medications.

For this reason, you should first discuss your choices with a medical professional. Always take note of the stated dose, and bear in mind that most supplements are best consumed with food. As a team of nutritionists, we always take a root cause approach to helping you manage your health and wellbeing.

We take a look at the causes of stress and what can be done to reduce or eliminate them where possible. However, well chosen dietary supplements can play an important role in supporting our health and reducing the impacts of stress.

All of the supplements mentioned in this article are available through The Natural Dispensary and can purchased at a discount using our code: PEARSON Sign up to our free weight loss and wellness newsletter to get expert health and nutrition advice direct to you inbox. We are a team of qualified, experienced nutritionists who specialise in weight loss.

Schedule a complimentary minute call l today to find out how we can help you achieve your goals. Sarah has worked with hundreds of clients over the past decade to help them live in a healthy body that they feel confident in. This created a desire to understand the human body more so she could finally cut through the confusion and end the cycle of yoyo dieting.

This fuelled her passion to help other women do the same. Sarah May specialises in supporting women who are struggling to lose weight due to underlying health issues. Sarah May loves food and sharing healthy recipes with her clients.

To enquire about working with Sarah, please contact us. Ailsa is one of our most experienced practitioners. She specialises in helping clients to lose weight, develop a healthy relationship with food and finally feel comfortable in their skin. Ailsa is not only an experienced weight loss nutritionist, she is also a skilled coach.

She helps our clients overcome emotional eating, destructive habits and self-sabotaging behaviours that have prevented successful weight loss in the past. Ailsa has spent years in clinic working with clients who have experienced yo-yo dieting and have discovered that long term weight loss is not just about eating less until you can stand it no longer.

Working with Ailsa you will be comprehensively supported, not only in improving your nutrition and lifestyle, but also your eating habits and your relationship with food. When you work on all these elements together, the results can be truly astonishing.

Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of th clinic. Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning.

Stéphanie is a skilled nutritional therapist and functional medicine practitioner with additional training in eating disorders, disordered eating and obesity. She believes that working towards both physiological and mental health is key in achieving optimum wellbeing.

She specialises in helping people who struggle with their weight and their relationship with food. She helps them develop a healthier and more peaceful relationship with food and their bodies. To enquire about working with Stéphanie, please contact us.

Inna is passionate about supporting women on their journey to improved health and wellbeing. She believes that the solution to effective weight loss does not lie in ever more restrictive diets, but a more sophisticated approach that optimises health and vitality, as well as promoting effective weight loss.

Working with Inna you will benefit from her in-depth knowledge of female health and hormones. She will support you in developing a healthy diet, lifestyle and mindset that ensures you reach your ideal weight and maintain it in the years to come.

Inna is passionate about food with a wide repertoire of delicious healthy recipes and meal ideas to ensure your weight loss journey is as enjoyable as possible! To enquire about working with Inna, please contact us. Ania is a firm believer that improving your health and losing weight should be a positive, empowering journey, not one centred around deprivation.

After being diagnosed with two autoimmune conditions in her twenties, Ania spent several years educating herself on the power of food and nutrition. She put it all into practise and changed her diet and lifestyle, reversing her endometriosis and thyroid disease.

After experiencing such a significant improvement in her health, Ania had a big desire to help others. She embarked on a four year journey to study nutrition, graduating from the Institute for Optimum Nutrition with distinction.

Ania specialises in autoimmunity and works with clients who have underlying health issues preventing successful weight loss. Her expertise enables her to successfully support our clients with conditions such as hypothyroidsm underactive thyroid , PCOS and diabetes.

To enquire about working with Ania, please contact us. This website uses cookies so that we can provide you with the best user experience possible.

Intravenous IV therapy, o There are those times when we all need a detox, a restoration, an unwinding, a centering, that cherished reset. It could be after a tiring day at w What are Essential oils? Essential Oils are volatile compounds derived from pressing or distilling plant materials like chamomile, rose, peppermin Introduction: The quest for optimal cardiovascular health has spurred ongoing research into novel ingredients and supplements that hold promise in Brief Description of Stress Supplements Chronic stress is the leading cause of a number of health concerns and diseases.

Supporting daily stress with natural stress supplements can provide support when dealing with acute or chronic stress and anxiety. Finding ways to cope with daily stresses can be challenging.

There are some great options to support your stress relief and support your adrenals. Stress pills can help relieve stress and how you deal with stress. Supplementing with stress vitamins can help ease chronic stress.

Calming stress can lead to more focus, energy, and joy. Stress supplement products help support you by giving the body what it needs when under stress to reduce stress, creating calmness, relaxation, and focus without sedation. Choosing a singular herb, homeopathic remedies or combined formulas of vitamins, herbs and amino acids.

Stress supplements can be found in the forms of stress tea, capsules, stress tablets or tinctures. Nature's Source and Nature's Signature carry the best stress supplements with high efficacy. You'll find stress relief pills, vitamins and stress adaptogens from brands like -.

Speaking with the educated staff to assist you with which vitamin reduces stress most effectively. Shop and save online and in-store at Nature's Source and Nature's Signature for your stress relief supplements.

Stress supplements should be taken daily when experiencing stress and anxiety and can be taken ongoing for maintaining healthy stress levels. Stress relief vitamins can be taken upon needed when dealing with a stressful situation. It is safe to take some stress tablets that can be taken daily when dealing with chronic stress.

Most natural stress vitamins have few side effects but should be taken with caution medications like antidepressants or anti-anxiety medications. Glycine is often available in powder, capsule, and tablet forms. It can also be found in some supplement products for athletes and weight lifters.

Our favorite glycine supplement is Designs for Health Glycine Powder. L-theanine is an amino acid in green tea. It may promote relaxation and reduce stress by increasing levels of the neurotransmitters dopamine and serotonin in the brain.

The primary known food source of L-theanine is green tea. However, the amino acid can also be found in black tea and certain types of mushrooms. L-theanine is most commonly found in supplement form as a capsule or tablet.

Our favorite L-theanine supplement is Thorne L-Theanine. Magnesium is a mineral that reduces the side effects of stress. Magnesium supplements can help with stress relief by relaxing the muscles and nerves.

It is also involved in energy production and blood pressure regulation. Our favorite magnesium supplement is PrimeHealth Magnesium.

Rhodiola rosea is another adaptogenic herb native to Europe and Asia. Rhodiola helps reduce stress by increasing levels of serotonin and norepinephrine in the brain. It also has antioxidant and anti-inflammatory properties. Rhodiola rosea may interact with certain medications and other serotonergic drugs.

Check with a doctor before using it, especially if you are on any medications. Like ashwagandha, parts of Rhodiola rosea can be eaten raw, cooked, or made into tea.

Our favorite rhodiola rosea supplement is Gaia Herbs Rhodiola Rosea. Valerian root is an herb used for its sedative and anxiety-reducing properties. It is commonly taken in supplement form but can also be brewed into tea.

It works by increasing levels of the neurotransmitter GABA, which helps calm the nervous system and improve sleep quality. Like its herbal counterparts above, valerian root is edible. It can be used in foods or teas and can sometimes be found in health food stores or online retailers.

In addition to whole forms, valerian root may be available in tablets, capsules, powders, tinctures, and liquid extracts. Our favorite valerian root supplement is Vital Nutrients Valerian Root.

Melatonin is a hormone produced by your brain in the absence of light, signaling your body to prepare for sleep. Taking melatonin may lower sleep-anxiety by helping the body fall asleep easier and achieve more healing rest. Ingesting melatonin through food and supplements also raises gamma-aminobutyric acid GABA levels in the brain, which can reduce anxiety symptoms and produce a sense of calm.

Our favorite melatonin supplement is Designs for Health Melatonin. We drew upon the collective expertise of our medical team, comprised of a Medical Doctor, Naturopathic Doctor, Physician Associate, Nurse Practitioner, health coaches, to develop this list.

Our selection process is rooted in evidence-based medicine and augmented by our extensive clinical experience with patients.

The recommendations put forth in this article are not based on casual observations but on a rigorous evaluation process that considers a range of factors.

These include the bioavailability of the vitamin, the presence of any additives or fillers, and the ethical standards of the manufacturer. Additionally, we have taken into account the varying needs and stress profiles of our diverse patient population to ensure that our recommendations are broadly applicable.

Our aim is to provide you with a list of vitamins that are not only scientifically sound but have also proven to be effective in real-world applications. A good multivitamin may provide many of the vitamins crucial to stress management and overall wellness.

The best way to find the right stress-relieving supplement is to consider your specific health needs and budget. The symptoms of a vitamin deficiency include fatigue, slow wound healing, dry skin and hair, muscle weakness, irregular heartbeat, dizziness, shortness of breath, and weight loss. Other health factors to consider are your hormone levels and any predisposition you may have to psychological disorders, such as depression, anxiety, and insomnia.

Talk to a healthcare professional if you struggle with any of these issues. While the vitamins and supplements listed in this article are a good support to reducing stress, they should not be relied upon alone.

We also offer holistic health coaching and are always ready to serve. Be warned, though, that it tastes pretty bad; if you add the root or powder to food, you may want to add a sweetener like fruit or honey to help mask its bitterness. It might also increase how much thyroid hormone the body produces, which means it could cause problems if you take thyroid medication.

Ashwagandha may also cause sleepiness and slowed breathing. Taking the supplement with sedatives may magnify those effects. L-theanine is an amino acid found in green tea. In a small study published in October in Nutrients , 30 healthy adults were given mg of L-theanine or a placebo every night for four weeks, after which researchers saw improvement in three stress-related categories — sleep problems, depression, and anxiety — in the group that received the supplement.

And a review of nine studies published in November in Plant Foods for Human Nutrition found that getting to mg of L-theanine a day may help reduce stress and anxiety in people exposed to stressful conditions.

Brew yourself a cup of tea: Green, black, white, and oolong all contain L-theanine, albeit in varying amounts, and none that come close to the amounts used in research.

A past study measured the amount of L-theanine in a standard cup of tea milliliters and found that black contains the most up to 30 mg , while green tea contains the least up to To get the amount of L-theanine used in stress research , you would have to get the amino acid in supplement form capsules, liquids, or powders.

Research on the safety of L-theanine is lacking, however the Memorial Sloan Kettering Cancer Center states that consuming large amounts of green tea can cause side effects, due to the caffeine content.

According to the FDA , mg a day is generally safe for healthy adults — and an 8-ounce cup of green or black tea has roughly 30 to 50 mg of caffeine. Over-caffeinating can also cause headaches, dizziness, dehydration , insomnia , and a fast heart rate. Magnesium is a mineral that the body uses to regulate dozens of processes, from the functioning of nerves and muscles to the synthesizing of protein and bone.

So far, research points to magnesium possibly being helpful for people who have mild anxiety. A review of 18 studies published in May in Nutrients found that magnesium supplements may improve stress and anxiety levels, but it also noted that the quality of the evidence was poor and more research needs to be done before magnesium can be established as a stress reducer.

Magnesium is found in green leafy vegetables, nuts, seeds, legumes, whole grains, and some breakfast cereals and other fortified foods. The NIH recommends to mg of magnesium per day for most women and to mg for men, and no more than mg per day in supplement form for adults of either sex.

If you opt for a supplement, consider magnesium aspartate, citrate, lactate, or chloride, which are absorbed better than magnesium oxide or sulfate, according to the NIH.

And be aware that many laxatives and antacids contain magnesium, so if you take those, make sure to count that amount toward your daily amount from supplements. The NIH warns that several types of medication may interact with magnesium supplements or affect the amount of magnesium in your body, including bisphosphonates used to treat osteoporosis , antibiotics, diuretics , and proton pump inhibitors.

Melatonin, a hormone made in the pineal gland, is released when it gets dark, helping to keep your internal clock on track and priming your body for sleep, according to the Sleep Foundation. Melatonin is famous for helping people nod off at night, but it may also help lower anxiety levels in people who are scheduled for surgery.

A past review of more than 12 randomized controlled trials including people undergoing surgery found that melatonin may be as effective as midazolam a sedative at reducing presurgical anxiety. However, researchers note that most of the studies did not include female subjects, and three of the studies only examined patients older than This is problematic, given that younger age and female gender are independent risk factors for anxiety.

Melatonin supplements are easy to find as tablets, capsules, and drops; most come in doses of 1 mg or 5 mg. Melatonin is generally safe when taken in appropriate amounts, but it may not be for everyone. According to Mayo Clinic , melatonin interacts with several medications, including anticoagulants, anticonvulsants, blood pressure medications, diabetes medications, contraceptives, immunosuppressants, seizure-threshold-lowering drugs, fluvoxamine used to treat obsessive-compulsive disorder , central nervous system depressants, and diazepam.

Also known as golden root and arctic root, the Rhodiola rosea plant grows in the frigid mountains of Europe and Asia, as well as in the Arctic, and it has been used as a remedy for stress, according to a study published in December in Current Pharmacology Reports.

A review published in January in the International Journal of Psychiatry in Clinical Practice concluded that rhodiola extract may be effective in treating stress symptoms and preventing chronic stress and its complications. One very small past study found that eight people with anxiety who were given rhodiola reported a significant reduction in anxiety, stress, anger, confusion, and depression, as well as a significant improvement in mood, at the end of 14 days.

The researchers caution, however, that more research is needed to determine if it was the rhodiola that caused these effects, and the sample size of this study was extremely small. More studies with larger sample sizes are needed to confirm the effects of rhodiola on stress and anxiety.

Rhodiola has been used safely in studies lasting 6 to 12 weeks, but little is known beyond that, according to the National Center for Complementary and Integrative Health NCCIH. It may cause side effects including dizziness, dry mouth, or excessive saliva.

Lemon balm, or Melissa officinalis , is a lemon-scented herb that was commonly found in Europe in the Middle Ages but is now cultivated around the world. Traditionally, it was used as a mild sedative and calming agent, and it is now being researched for its possible anti-anxiety effects, according to Mount Sinai.

Lemon balm may help ease anxiety and improve sleep, according to a study published in June in the European Journal of Integrative Medicine.

The researchers followed 80 people who underwent coronary artery bypass surgery and gave half of the group mg of lemon balm three times a day and the other half a placebo.

Those who took lemon balm improved their anxiety by 49 percent and sleep quality by 54 percent. Lemon balm has also been linked to improvements in mood in small groups of healthy but stressed young adults, according to two past studies.

The lemon balm was administered as an extract in a yogurt snack in one study and in a beverage in the other study. The research on lemon balm and anxiety is still very preliminary, however, and more studies using larger sample sizes from various healthy populations are needed to determine if lemon balm can improve sleep and anxiety in people.

The leaves of the plant are commonly made into a tea.