You’ve likely heard that exercise, a healthy diet, and mindfulness can help with stress relief. But sometimes, you can do everything “right” and still need additional help. This is where supportive supplements for stress can come in handy.
There’s no one-size-fits-all for this. The best supplements for relaxation can vary per person. However, there are some common ones that have proven effective for many people. It might take a little trial and error to find what works best for you, but here are the top supportive supplements recommended for helping you relax.
B Vitamins
There are eight main B vitamins your body uses and needs to function properly. Many of them directly affect your nervous system, which is why a deficiency can produce symptoms like stress, anxiety, fatigue or trouble focusing.
This is especially true for vitamins B5 and B12:
- Vitamin B12 is crucial for the health of your brain
- and vitamin B5 (also known as pantothenic acid) is vital for converting the food you eat into energy to get through your day.
B-complexes are also common supplements for stress and for promoting relaxation. They contain all the B vitamins in one dose.
Vitamin C
Vitamin C is well-known as a supplement for fighting the common cold, but that’s not all. There is evidence linking Vitamin C to stress reduction.
- In animal studies, vitamin C has helped reduce stress markers.
- And in a 2001 study done on 120 healthy young adults exposed to psychological stress, a sustained-release high dose of vitamin C showed improvements in stress response, as well as blood pressure and levels of cortisol (the “stress hormone”).
Fish Oil
Fish oil is an incredibly popular supplement for mental and emotional health along with addressing inflammation. It provides a good dose of omega-3s, which makes it a healthy brain food supporting a calmer lifestyle.
Although it’s not guaranteed to work for everyone, many people take it for mood regulation and to support the management of depression, anxiety and ADHD. Omega-3s are recommended for just about everyone and can be a great supplement to a relaxation routine.
Melatonin
Melatonin is one of the most popular natural supplements for stress and relaxation. If you struggle with getting to sleep each night, melatonin may help because it’s a natural hormone that helps manage your body’s sleep cycles.
Getting enough sleep can make relaxation and stress management much easier, and melatonin may help you get a good night’s sleep more often.
Ashwagandha
Ashwagandha is known as an adaptogen and a super mushroom. Adaptogens are natural herbs that may help the body adapt to stressful situations.
Ashwagandha is popular in Ayurveda, a traditional system of medicine in Hinduism that many Americans have adopted today. It’s been used to address cortisol levels, blood sugar, stress, anxiety and more.
Magnesium
Your body doesn’t need a lot of magnesium, but if it doesn’t get enough, you can have problems. It plays a huge role in over 300 bodily processes, including:
- Immune system health
- Heart health
- Blood glucose regulation
- The production of hormones that promote happiness and calm
- and muscle and nerve function.
Magnesium has been known to promote relaxation because it supports your adrenal glands that respond to stress. However, it’s best to ask your healthcare professional before supplementing as too much can be harmful.
Turmeric
The active component in turmeric is curcumin, which is also what provides its vibrant orange color. Curcumin may help boost mood by increasing the production of brain chemicals like dopamine, serotonin, and noradrenaline. Mice studies have also shown its helpfulness in combating sleep deprivation.
Like ashwagandha, turmeric is also used in Ayurveda and can be used in capsule or powder form. Turmeric milk, which is warmed milk with turmeric (and sometimes other spices like cinnamon) is a popular drink for relaxation and stress relief.
The Connection Between Adrenals and Stress
Your adrenal glands play a large part in how your body responds to stress. The adrenals make cortisol and other “fight or flight” chemicals when you’re dealing with emotional stress. They are also meant to protect your immune system and adapt to stressful conditions. However, chronic stress can lead to depleted adrenal glands.
The above supportive supplements for stress can help support and replenish the adrenals, promoting less emotional suffering and more relaxation. Our Adrenal Factors Stress Support™ formula combines a number of these common supplements for relaxation, including ashwagandha, turmeric, and B vitamins, in easy-to-take tablets.
Michael Schwartz, NMD
President and Founder
Michael’s® Naturopathic Programs