Supplements and Strategies That Help With Stress
By Maraya Petrova
Stress is something pretty much everyone deals with, especially when life feels nonstop: between school, work, deadlines, and even social pressure. Some stress is normal, but too much can mess with your sleep, mood, energy, and even your health. That’s why more people are turning to natural supplements and proven lifestyle strategies to help manage it.
But which ones actually work? Let’s look at the most helpful supplements and habits for dealing with stress, based on real science, not just trends.
Best Supplements for Stress Relief
There are a lot of stress supplements out there, but only a few actually have solid evidence behind them. Here are the most popular ones and what they really do:
1. Ashwagandha
Ashwagandha is one of the most well-known adaptogens: natural substances that help your body adapt to stress. It’s been used in Ayurvedic medicine for centuries, and now it’s gaining attention in the West for helping with anxiety and fatigue.
Science says: A 2019 study found that people who took ashwagandha had significantly lower cortisol (your main stress hormone) and reported feeling less anxious and more calm. (PubMed)
Common dose: 300–600 mg daily, usually taken in capsule form.
2. Magnesium
Magnesium is a mineral that helps regulate your nervous system and relax your muscles. Low magnesium is linked to anxiety, headaches, and trouble sleeping, all things that show up when you’re stressed.
Science says: Magnesium supplements have been shown to improve sleep quality, reduce mild anxiety, and help the body calm down. (NIH)
Common dose: 200–400 mg daily (magnesium glycinate is best for relaxation). 3. L-Theanine
Found naturally in green tea, L-theanine promotes calm without making you drowsy. It can help you feel more relaxed but still focused, especially when paired with caffeine.
Science says: L-theanine increases alpha brain waves, which are associated with a relaxed, alert state. Studies show it helps reduce stress and improve attention. (PubMed)
Common dose: 100–200 mg, with or without caffeine.
4. Rhodiola Rosea
Another adaptogen, Rhodiola is known for helping with mental fatigue and burnout. It may not be super calming, but it can help you stay focused and energized under stress.
Science says: Studies show Rhodiola can improve mood, reduce fatigue, and support mental performance during stressful times. (NCBI)
Common dose: 200–400 mg, often in the morning.
5. GABA
GABA (gamma-aminobutyric acid) is a neurotransmitter that your brain uses to slow things down and relax. Some supplements contain GABA directly, while others (like magnesium or theanine) help your body make more of it.
Science says: GABA may help with mood and sleep, though it’s debated how well supplements cross the blood-brain barrier. (Frontiers)
Common dose: 100–250 mg before bed or during anxious moments.
Lifestyle Strategies That Actually Help
Supplements can be helpful, but they work best when paired with good daily habits. Here are some of the most effective stress-reducing strategies that are easy to start, even if you’re super busy:
1. Box Breathing or Deep Breathing
Just a few minutes of deep breathing can lower your heart rate and help your body get out of “fight or flight” mode. One method is box breathing: inhale 4 seconds, hold 4 seconds, exhale 4 seconds, hold 4 seconds.
Use it: Before a test, interview, or when you feel overwhelmed.
2. Move Your Body
Exercise releases endorphins and helps reduce stress hormones like cortisol. It doesn’t have to be intense: a 20-minute walk, a short gym session, or even dancing in your room can help.
Bonus: Regular exercise also improves sleep and mental clarity.
3. Cut Down on Stimulation
Too much screen time, social media, or noise can overwhelm your brain. Try setting a boundary, like turning off notifications or taking a “no scroll” break after 9 PM.
Even a 30-minute screen detox can reduce tension and help you feel more present. 4. Write It Down
Journaling isn’t just for when you’re sad. Writing down what’s on your mind can help organize your thoughts, release tension, and make problems feel more manageable.
Tip: Try a 5-minute brain dump before bed to sleep better.
5. Protect Your Sleep
Sleep is where your brain resets. Without it, stress feels 10x worse. Try keeping a consistent bedtime, avoiding caffeine late in the day, and using magnesium or theanine if you struggle to unwind.
Aim for 7–9 hours, and wind down at least 30 minutes before bed.
Conclusion
Stress isn’t something we can avoid, but it is something we can manage. Supplements like ashwagandha, magnesium, L-theanine, and Rhodiola can help your body and brain feel more balanced, while simple daily habits like breathing, journaling, and sleep can make a big difference.
You don’t have to do it all at once. Just start with one small habit or one new supplement that feels right for your routine. Over time, the little things add up, and stress becomes something you can handle, not something that controls you.