Get your Brain Health Score (in 4 mins) Take the quiz

Reviews
My account
Region
Supplements

What are the best supplements for stress?

Chronic stress is deadly. Luckily, these supplements for stress are proven to help.

mental-wellbeing 09 icon
Heights
May 09, 2022
6 min read

Nearly three-quarters of us are chronically stressed and overwhelmed. But stress isn’t just an emotion or about having a “bad day”. If left unmanaged, chronic stress changes your body and mind in measurable ways. Luckily, there are supplements for stress that can help ease the symptoms.

Article breakdown

Supplements for stress

Herbs, vitamins, and minerals have a long history in traditional medicine as a way to manage stress, and modern research suggests that these specific supplements may be especially effective:

  • B-complex vitamins

  • Ashwagandha

  • Magnesium

  • Other nutrients like omega-3 fatty acids, vitamin D, vitamin C, and zinc.

Before we dive into the best stress relief supplements, let’s see why they’re necessary in the first place...

Chronic stress

Chronic stress elevates cortisol levels and can lead to some significant mental and physical side effects. This includes:

  • chronic nausea, headaches, digestive problems, loss of appetite, etc.

  • increased risks of cardiovascular health problems

  • unhealthy weight gain

  • sleep problems

  • anxiety symptoms and the development of an anxiety disorder in the long run.

Stress and cognition

The adverse effects of stress are not just linked to your physical health. It can kill brain cells and affect your cognition too.

When it comes to your brain health, Harvard Medical School warns that stress:

  • Keeps your brain in survival mode, conserving all of its energy and resources for surviving and shutting off resources to the parts of your brain related to learning, memory, etc.

  • Makes you more forgetful, affecting your memory retention and ability to recall information.

  • Structurally rewires your brain, making it harder for you to complete complex tasks.

  • Leads to permanent changes in your brain that may increase your risks of Alzheimer’s, dementia, and other long-term brain health concerns.

You see, chronic stress isn’t just something to brush off or push through. It needs to be managed effectively.

What is a natural stress reliever?

Fortunately, there are many natural ways to manage stress. For example, regular exercise, mindfulness and meditation, maintaining healthy social connections, and eating a healthy diet as all great natural stress relievers.

But let’s not overlook the power of one stress-busting tool at your disposal: stress supplements.

Get your Brain Health Score in 4 minutes

Take the quiz
0

What are the best supplements for stress?

If you’re wondering what supplements are good for stress, then you’re in the right place. Here are Height's top picks:

1. B-complex vitamins

When it comes to vitamins for stress, it’s best to start with B vitamins.

B vitamins play an important role in numerous cognitive functions. Deficiency in various B vitamins has been linked with increased irritability, fatigue, and other side effects of stress.

One study gave highly stressed employees a B-complex multivitamin for 90 days. Over three months, those taking a high dose of B vitamins saw a significant decrease in stress, including improvements in both their psychological and physical symptoms.

Additional studies returned similar results:

  • Healthy men were given a high-dose B-complex vitamin for 33 days and reported improved stress levels has significantly improved

  • A meta-analysis of 12 trials

    found that B vitamin supplementation reduced stress in as little as four weeks.

  • A randomized study gave participants B vitamins for six months and found that the supplements reduced oxidative stress and inflammation (biomarkers for stress) in the brain.

This is why the clinical researchers and doctors behind the Heights Smart Supplement formulation included a higher amount of B vitamins in each daily dose.

2. Ashwagandha

Ashwagandha (Withania somnifera) has been used in traditional herbal medicine for more than 3,000 years, so no wonder it’s on our list of supplements for stress.

Numerous studies have shown how taking ashwagandha can significantly reduce your stress levels, and in one case, it even reduced cortisol levels by nearly a third.

Researchers are still determining exactly why this plant is so effective as a supplement for stress. Animal trials suggest it works by affecting your brain’s chemical pathways.

3. Magnesium

Researchers often refer to magnesium as a natural chill pill during times of anxiety and mood changes, making it an excellent supplement for stress.

Your brain and nervous system need this essential mineral to regulate your neurotransmitters (chemical messages in the brain). Studies have found that taking a magnesium may:

  • Improve numerous markers of stress, including your cortisol levels, and reduce overall stress.

  • Reduce your risks of depression.

  • Improve your blood pressure numbers.

  • Improve your sleep (many people find it hard to sleep when stressed, which exacerbates the problem).

Other supplements for anxiety and stress

B vitamins, ashwagandha, and magnesium are some of the most well-researched supplements with research to back their de-stressing claims. But they’re hardly alone.

Other stress supplements you may want to consider include:

  • Omega-3 fatty acids, which has been found to reduce perceived stress levels

  • Vitamin D, a proven mood-booster during times of stress

  • Vitamin C, which enhances your natural response to stress

  • Zinc, which has been shown to specifically help with anxiety

Are stress relief supplements safe?

These supplements for stress are generally safe when taken in the recommended amount. As with any natural supplement, however, it’s best to talk to your doctor first. This is especially the case if you take any other medications that could interact with the calming vitamins.

What is the best vitamin for anxiety and stress?

There are plenty of supplements on the market and research to support their potential stress-busting benefits. We’ve discussed 3 vitamins for anxiety and stress: B vitamins, ashwagandha, and magnesium, and touched on other effective supplements.

Now you’re probably wondering but what’s THE best supplement for stress and anxiety? and how do I reap the benefits of them ALL?

Don’t worry, you don’t have to take tonnes of pills every morning. And, honestly, there’s no one supplement for stress that can work magic.

Combined with lifestyle factors, you simply need to ensure that your brain is in the best position to support a more relaxed you. That’s why we’ve combined some of the vitamins and minerals for stress into one formula...

Get the nutrients you need for managing stress

The Smart Supplement contains B vitamins, omega-3 fatty acids, vitamin D, zinc, vitamin C, and many other vitamins and minerals so you can get all the nutrients you need for managing stress and anxiety.

Heights Smart Supplement with blueberries and a snap pea
Our formula

The Smart Supplement

4.7/5 on Trustpilot
Find out why the Smart Supplement is the highest rated in the world, and how it helps to keep you feeling better, every day.
Find out more

Related articles
Health
How to manage stress levels
Heights
6 min read

About Heights

  • Our Mission
  • Experts
  • Blog
  • Student discount
  • Refer a friend
  • Careers
  • Braincare Podcast
  • Sustainability

This product is not designed to replace a varied and balanced diet. Do not exceed stated dose. If you are pregnant, breastfeeding or taking any medication, please consult your doctor before use. Do not use it if the sachet has been opened. Store in a cool, dry place. Keep out of reach of children. * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.