Supplements That Help Reduce Anxiety & Stress
"A calm mind brings inner strength and self-confidence, so that’s very important for good health."
—Dalai Lama
Anxiety and stress are woven into the fabric of modern life, with endless to-do lists, societal pressures, and even our tech-heavy environments contributing to a constant sense of overwhelm. While mindfulness practices and therapy are cornerstones of mental well-being, the role of nutrition and supplementation in managing stress is often overlooked.
Did you know that the foods and supplements we consume can directly influence neurotransmitter production, brain inflammation, and even how our body responds to stress? Our ancestors relied on nutrient-rich diets and natural remedies to combat stress, but today’s fast-paced lifestyles and depleted soils often leave us with nutritional gaps. Enter supplements: targeted tools to bolster your body’s ability to cope with stress and bring about a sense of calm.
Research has illuminated how specific nutrients and adaptogens can help mitigate anxiety and improve mood by targeting stress hormones, supporting neurotransmitter function, and reducing inflammation. Whether it’s easing the physiological effects of stress or promoting relaxation at a cellular level, the right supplements can act as allies in your journey to a more balanced mind.
In this guide, we’ll explore research-backed supplements that can complement a nutrient-rich diet and lifestyle, helping you reclaim your sense of calm and restore your mental clarity. From ancient herbs like ashwagandha to modern discoveries like L-theanine, each of these tools offers unique pathways to resilience and relaxation.
Ashwagandha
This adaptogen is well-documented for its ability to regulate cortisol, the stress hormone. Studies suggest ashwagandha can reduce cortisol levels by up to 44%, fostering a sense of calm and improving resilience to stress. Withanolides are the bioactive compounds in ashwagandha responsible for its stress-relieving, anti-inflammatory, and cognitive-boosting effects. Look for supplements standardized to at least 5% withanolides to ensure potency. I tend to take this on days when I have higher stress levels (e.g. presentation, sleep deprivation, travel).
MBD Recommendation: Tribe Organics Ashwagandha KSM 66 Pure Organic Root Powder Extract (>5% Withanolides)
Omega-3 Fatty Acids
These essential fats, particularly EPA and DHA, reduce inflammation in the brain, which is increasingly linked to anxiety and depression. Studies have shown that higher omega-3 intake can significantly lower anxiety symptoms and improve overall emotional well-being. EPA has been noted for its mood-boosting effects, while DHA supports brain structure and function. I eat S.M.A.S.H fish at least a couple of times per week and on days I don’t I supplement with about 2g of EPA and DHA/day.
MBD Recommendation: Performance Lab Omega-3
St. John’s Wort
Known for its antidepressant properties, St. John’s Wort supports serotonin production, making it effective for managing mild to moderate depression, however, it can interact with certain medications, so consult your doctor before use. I take 500mg most days.
MBD Recommendation: Nutricost St. John’s Wort
Lemon Balm
A calming herb traditionally used to ease anxiety and promote better sleep. Research shows it can improve mood and cognitive performance.
MBD Recommendation: Organic Lemon Balm Tea
L-Theanine
Found naturally in green tea, this amino acid promotes relaxation without causing drowsiness. Studies show it can reduce stress and improve focus by increasing alpha brain wave activity. I take this most nights before bed (200-800mg) with my magnesium (or on days when I’ve had too much coffee).
MBD Reccomendation: Nutricost L-Theanine
Saffron
Emerging evidence suggests that saffron may have antidepressant effects comparable to conventional medications. A meta-analysis found that saffron supplementation significantly reduced symptoms of depression and anxiety, making it a natural option for mood support.
MBD Recommendation: Nutricost Saffron Extract
B Vitamins
B vitamins, particularly B6, B9 (folate), and B12, are critical for producing neurotransmitters like serotonin and dopamine. Deficiencies in these vitamins have been linked to mood disorders and increased anxiety. They also help regulate homocysteine levels, an amino acid that, when elevated, is associated with depression and anxiety. I include a diet high in B vitamins and supplement most days with the multivitamin below.
MBD Recommendation: Nutricost Vitamin B Complex. You can also opt to choose a reputable multivitamin like this one from Performance Lab
How to Use These Supplements
Start Small: Introduce one supplement at a time to gauge its effects.
Pair with Food: Many supplements, like saffron and ashwagandha, are better absorbed when taken with meals.
Consult a Professional: Always speak with a healthcare provider before starting new supplements, especially if you’re on medication or have pre-existing conditions.
Learn More: For more on what to look for in supplements and other recommendations, see this article: My Supplement Regimen (What I Take & Why)
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