A Guide To The Best Vitamins And Supplements For Stress (2024)

Vitamins and minerals are essential for the body to run efficiently, says Amanda Frick, N.D., a naturopathic doctor, acupuncturist and vice president of medical affairs at Thorne HealthTech in New York City. These nutrients keep your immune system robust, support growth and development, regulate cellular function, produce enzymes and hormones and keep your bones, tissues and organs healthy. They also play a vital role in mental health, including stress and anxiety, as they can impact brain function, hormones, neurotransmitters and more.

Poor dietary habits can worsen stress, which in turn increases the body’s need for nutrients. And if you’re deficient in a specific nutrient (due to diet, health conditions or medications)—such as B vitamins—chronic stress can worsen the deficiency. “Nutrient deficiencies can make it more difficult for the body to adapt to stress, alter the production and metabolism of stress hormones and compound the effects of stress,” says Dr. Frick.

According to the 2020-2025 Dietary Guidelines for Americans, the best way to get the required essential nutrients is through a balanced diet of nutrient-dense foods. But many Americans don’t get all of the necessary nutrients through their diet alone, potentially resulting in vitamin D, B6, iron and other deficiencies. If there are nutritional gaps in your diet, or you’re experiencing chronic stress, supplementation may be recommended by your health care provider.

“Supplements can indeed play a supportive role in managing stress, but they are most effective when integrated into a comprehensive stress management strategy,” says Miranda LaBant, N.M.D., a naturopathic doctor at Brio-Medical Cancer Clinic in Scottsdale, Arizona.

For example, certain adaptogens (plant-based substances that help manage stress)—like ashwagandha and rhodiola—and nutrients—such as magnesium and B vitamins—can help modulate the body’s stress response and support overall well-being, says Dr. LaBant. Still, supplements should be used as part of a holistic approach to stress, including a healthy diet, stress-reduction techniques, regular exercise and adequate sleep, she adds.

While no supplement can cure stress, experts say these eight have stress-reduction benefits. Keep in mind that you should always speak with your doctor before adding a supplement to your routine, particularly if you have any pre-existing conditions, are taking medications or are pregnant or breastfeeding.

Ashwagandha

Adaptogens help the body adapt during times of stress, as they interact with the body’s hypothalamic-pituitary-adrenal axis, which initiates the stress response. Ashwagandha, an adaptogenic herb commonly used in Ayurvedic medicine, has been extensively studied, making it an appealing choice for stressed-out individuals.

For example, a 2021 systematic review found that ashwagandha, supplemented as an extract daily for six to eight weeks, resulted in significantly decreased levels of stress and cortisol (a stress hormone) compared with a placebo^[1]Lopresti A, Smith S. Ashwagandha (Withania somnifera) for the treatment and enhancement of mental and physical conditions: A systematic review of human trials. J Herb Med. 2021;;28:100434. .

Meanwhile, a small 2021 clinical study of 125 healthy adults compared the effects of daily supplementation with a 300 milligram ashwagandha root extract sustained-release capsule versus a placebo for 90 days. Those receiving ashwagandha experienced significantly lower stress as well as improved sleep, psychological well-being, memory and focus than the control group^[2]Gopukumar K, Thanawala S, et al. Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study. Evid Based Complement Alternat Med. 2021;2021:8254344. .

Studies suggest ashwagandha is safe to use for up to three months, but long-term safety has not been established.

Rhodiola Rosea

Rhodiola is an herbal supplement typically used in traditional medicine to enhance physical and mental vitality, says Meg Mill, Pharm.D., a functional medicine practitioner based in Indiana, Pennsylvania and owner of Enlightened Wellness. “As an adaptogen, rhodiola is thought to help regulate hormones and brain chemicals involved in the stress response,” says Dr. Mill.

According to a 2022 literature review, a substantial body of research shows that rhodiola enhances the body’s responses to physical and mental stress^[3]Ivanova Stojcheva E, Quintela JC. The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions-Encouraging Clinical Evidence. Molecules. 2022 Jun;27(12):3902. .

Research shows rhodiola is safe to use for six to 12 weeks, but further research is needed to determine its long-term effects.

Melatonin

Melatonin, a hormone primarily known for regulating the sleep-wake cycle, also plays a role in stress management, says Dr. LaBant. “It helps calm the body and mind by promoting relaxation and reducing stress-related cortisol levels, aiding in better sleep and overall stress resilience,” she says.

Stress can cause difficulty falling and staying asleep, and even minimal sleep deprivation can significantly affect stress levels. Because melatonin improves sleep quality, it may both directly and indirectly improve stress.

While studies investigating melatonin’s impact on stress are lacking, there is promising research on melatonin and anxiety. One 2015 research review suggests melatonin is just as effective in reducing anxiety before surgery as midazolam, a prescription sedative^[4]Hansen MV, Halladin NL, et al. Melatonin for pre- and postoperative anxiety in adults. Cochrane Database Syst Rev. 2015;2015(4):CD009861. . Further research is needed to determine whether melatonin is an effective treatment for other types of anxiety.

Melatonin is likely safe to take short-term, but long-term safety has not been established.

Magnesium

“Magnesium is critical in regulating the autonomic nervous system (responsible for blood pressure, heart rate and other physiological functions) and modulating the stress response,” says Dr. Mill. Deficiencies in magnesium are associated with heightened anxiety, irritability, insomnia and depression, she says.

A 2017 research review concluded that while magnesium supplementation may improve mild anxiety levels, further research is needed^[5]Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017;9(5):429. .

Because magnesium deficiency can exacerbate stress—and conversely, high-stress levels can deplete magnesium reserves—it’s a good idea for individuals experiencing chronic stress to have their blood levels of magnesium tested, says Dr. LaBant.

L-theanine

L-theanine, an amino acid found naturally in tea leaves, can be helpful in times of stress, says Dr. Frick. “It helps modulate certain neurotransmitters—dopamine, serotonin and GABA—that support a good mood and a relaxed, focused state of mind,” she says.

A very small 2019 trial of 30 adults found that L-theanine alleviated stress-related symptoms of anxiety, depression and insomnia in healthy adults who received 200 milligrams of L-theanine daily for four weeks^[6]Hidese S, Ogawa S, et al. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients. 201911(10):2362. . And a research review of nine peer-reviewed studies concluded that supplementation with 200 to 400 milligrams of L-theanine daily may reduce stress and anxiety in individuals exposed to stressful conditions^[7]Williams J, Everett J, et al. The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review. Plant Foods Hum Nut. 2020;75:12–23. .

L-theanine appears safe when taken short-term, but long-term data is lacking.

B vitamins

“B vitamins are integral in synthesizing neurotransmitters essential for mood regulation like serotonin, dopamine and GABA,” says Dr. Mill. Deficiencies in B vitamins like niacin (B3), folate (B9), B6 and B12 are linked to increased risk of stress disorders, anxiety and depression, she says.

On the flip side, adequate B vitamin intake improves stress resilience by optimizing neurotransmitter synthesis and supporting a healthy stress response, explains Dr. Mill. In fact, a 2019 systematic review of 12 trials found that daily supplementation of vitamin B group complex (alone or as a multivitamin) for four weeks may significantly improve mood and decrease stress levels in healthy and at-risk individuals^[8]Young LM, Pipingas A, et al. A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and ‘At-Risk’ Individuals. 2019;11(9):2232. .

A vitamin B blood or urine test can help determine whether you have deficiencies and may benefit from vitamin B supplementation, available as individual B vitamins or a complex of all eight.

Vitamin D

Known as the “sunshine” vitamin, vitamin D is critical for mood regulation, says Dr. Mill. “Low vitamin D levels are associated with depressive symptoms, impairments in coping with stress and dysregulated cortisol rhythms,” she says. Meeting your daily vitamin D requirements (600 IU for men and women ages 1 to 70) through sun exposure, foods like fatty fish and fortified milk and supplementation can enhance stress resilience, adds Dr. Mill.

Vitamin D is a common nutrient deficiency among Americans. But before beginning supplementation, optimal vitamin D levels should be determined with a blood test to ensure the right dosage, advises Dr. LaBant.

Keep in mind that a 2021 systematic review investigating the impact of vitamin D on mental health did not find strong evidence for vitamin D supplementation in healthy populations. However, it notes that vitamin D may be more effective when combined with exercise or consumed from food sources instead of supplements^[9]Guzek D, Kołota A, et al. Association between Vitamin D Supplementation and Mental Health in Healthy Adults: A Systematic Review. J Clin Med. 2021;10(21):5156. .

Ginseng

Panax, or ginseng, is an adaptogen often used for stress. Ginseng may improve the brain’s ability to regulate the adrenal glands via the hypothalamic-pituitary-adrenal (HPA) axis (the body’s main stress response system involving the hypothalamus, pituitary glands and adrenal gland), notes Dr. Frick. Among other functions, the adrenal glands produce hormones in response to stress, including cortisol and norepinephrine.

A 2017 research review found that ginseng may be an effective way to help the body regain homeostasis by regulating the function of the HPA axis after exposure to stress^[10]Lee S, Rhee DK. Effects of ginseng on stress-related depression, anxiety, and the hypothalamic-pituitary-adrenal axis. J Ginseng Res. 2017 Oct;41(4):589-594. .

Doses of 1,000 to 3,000 milligrams daily for up to 12 weeks is considered safe for adults.

“In addition to supplements, lifestyle modifications can significantly contribute to stress relief,” says Dr. LaBant.

The Centers for Disease Control and Prevention (CDC) recommends the following methods to cope with stress:

• Diet: Eat a healthy diet full of lean protein, whole grains, fruits and vegetables and low-fat dairy and keep refined sugars, added salt and saturated fats to a minimum.
• Movement: Exercise more, building up to two and a half hours weekly.
• Sleep: Get sufficient sleep (at least seven hours per night) and adhere to a regular sleep schedule.
• Screen time: Limit your exposure to negative news and social media.
• Alcohol: Avoid or limit your alcohol consumption to less than one drink daily for women and two for men.
• Smoking: Don’t smoke, vape or use tobacco products.
• Relax: Take time to meditate, practice mindfulness or engage in deep breathing.
• Connect: Reach out to others to talk about your feelings.

“While certain vitamins, minerals and herbal supplements show promise for stress relief, they have limitations that warrant consideration,” urges Dr. Mill. She explains that the Food and Drug Administration (FDA) doesn’t regulate dietary supplements like prescription medications, so their purity, safety and efficacy is not rigorously established.

Because of possible side effects and medication interactions, it’s important to consult your health care provider before taking supplements—especially if you have underlying health conditions or take prescription medicines, advises Dr. Mill.
“Regard supplements as adjuvant tools for stress management rather than cure-alls, and always exercise caution by purchasing high-quality brands following professional guidelines,” says Dr. Mill.

“Over time, stress can wreak havoc on a person’s mental and physical health if it is left unchecked,” says Dr. Frick. If stress impacts your physical or mental health, it’s best to seek the help of a health care professional, she says.

Stress is an unavoidable aspect of life, but it can negatively impact your well-being when it becomes overwhelming, says Dr. Frick. “The great news is that with the help of simple lifestyle modifications, stress reduction techniques and the right nutritional supplement regimen, you can manage the negative effects of stress,” she says.