Supplements for Stress: Can These 7 Help?

Can These 7 Supplements Help You Manage Stress?

Here's what the evidence says about 7 supplements with purported stress-busting benefits and who should consider trying them.
Can These 7 Supplements Help You Manage Stress?
Everyday Health
By
and Kathleen Ferraro
Updated on October 2, 2025
by

Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.

Feeling stressed out on a regular basis? Some evidence suggests that certain supplements may play a role in reducing stress — especially for people who have nutritional deficiencies or specific health concerns.

“Supplements can be a [potentially] helpful way to support the body’s ability to handle stress, especially when they’re part of a comprehensive approach that includes good sleep, a balanced diet, and healthy daily habits,” says Will Haas, MD, a board-certified family and integrative medicine doctor at VYVE Wellness, a clinic in Charlotte, North Carolina. “They’re particularly useful when someone has nutrient deficiencies.”

While they’re not usually a complete solution on their own, adds Dr. Haas, certain types are purported to reduce stress and lower anxiety levels, among other benefits, when used under the guidance of your healthcare provider.

Here’s the scientific evidence currently available on seven supplements that may help you destress and relax.

1. Ashwagandha

Also called Indian ginseng, this evergreen shrub grows in India, Africa, and the Middle East and has been an integral part of traditional ayurvedic medicine for thousands of years.

Ashwagandha is commonly purported to relieve stress, anxiety, and insomnia, and there is some research to support these uses.

 “In the broader body of research, there’s [some] consistent evidence suggesting ashwagandha may support stress resilience, though studies vary in quality and formulation,” says Haas.
In one systematic review of 41 studies, mostly conducted in India, 491 adults with either self-reported high stress and anxiety or a diagnosed anxiety disorder took ashwagandha (extract or whole root granules) or a placebo for six to eight weeks. Overall, the studies found that ashwagandha significantly reduced stress and anxiety levels, sleeplessness and fatigue, as well as levels of the stress hormone cortisol when compared with placebo.

Another small, placebo-controlled study from India with a total of 50 participants with mild to moderate stress and anxiety found that those who took 500 milligrams (mg) of ashwagandha root extract once daily for 60 days had improved measures of stress, anxiety, quality of life, and reduced morning cortisol (associated with lower stress).

“The [study] was relatively small, brief, and focused on a narrow group of participants,” says Haas. “However, the results were promising.” Because of this, larger and longer studies are needed to better study the impacts of ashwagandha on stress relief.

After speaking with your doctor and getting the greenlight to try ashwagandha for stress, you can take the supplement in various forms, including as a powder, capsule, liquid extract, tablet, tincture, or gummy.

 The powder can also be brewed as a tea or added to foods like smoothies, but be warned: ashwagandha is known for its bitter, earthy flavor and might taste displeasing to some.

Doctors recommend abstaining from ashwagandha for one week before you have surgery, because it can have a sedative effect.

 It’s also not recommended for people with autoimmune disorders, because ashwagandha can stimulate the immune system.

 People with hyperthyroid (overactive) thyroid conditions should also avoid ashwagandha, because it can raise thyroid hormone levels in the body.

Ashwagandha might interact with some drugs, including medications for diabetes and high blood pressure, immunosuppressants, sedatives, anti-seizure medications, and thyroid hormone medications.

 The supplement may also increase testosterone levels, so people with hormone-sensitive prostate cancer should avoid using it because it may interfere with treatment.
You should avoid taking it during pregnancy, because it’s been linked to miscarriage in some reports, and it shouldn’t be used while breastfeeding because there's a lack of research on its effects in this context.

 In rare cases, ashwagandha supplements have been linked to liver injury.

Because the FDA doesn’t approve supplements for safety or effectiveness, it’s important to talk to your doctor before taking ashwagandha. To choose a high-quality supplement, check the label for USP, NSF, or ConsumerLabs Approved. This means the product has undergone third-party testing for quality and purity.

2. L-Theanine

L-theanine is a non-protein amino acid found in tea leaves, particularly in green tea.

 It’s also found in black, white, and oolong tea, albeit in varying amounts, as well as in capsules, tablets, powders, liquids, and gummies.

 While it’s a non-essential amino acid for humans, it has been studied for its possible benefits.

Some studies suggest L-theanine may increase alpha waves in the brain associated with relaxation as well as stress and anxiety reduction, though findings are often inconsistent, showing both positive and negative effects on relaxation, according to a recent review published in Nutrition Research.

In a separate small study, 30 healthy adults were given 200 mg of L-theanine or a placebo every night for four weeks. Stress-related symptoms such as depression, anxiety, and sleep quality problems decreased, and the reduction in sleep quality problems was greater in the L-theanine group than in the placebo group.

And another review found that 200 to 400 mg of L-theanine a day reduced stress and anxiety in people exposed to stressful conditions.

Haas notes that these and other studies show that L-theanine holds promise as a means to help the body stay calm during stressful moments, without the drowsiness that accompanies many other purportedly calming supplements. But the evidence supporting the use of L-theanine for stress relief remains limited, especially because rigorous, larger human clinical trials are lacking.

Haas says L-theanine may be helpful when you’re feeling anxious or have pre-performance jitters. “It tends to work fairly quickly and is usually well-tolerated, making it a simple, non-sedating way to promote a sense of calm and mental clarity,” he explains.

But the authors of the aforementioned Nutrition Research review urge caution, stating that “the science does not yet match the hype behind this trending supplement for brain health and relaxation.”

There hasn’t been a lot of research on the safety of L-theanine, but it’s known that large amounts of green tea can cause side effects because of the caffeine content.

 Too much caffeine can make you restless and anxious, which isn’t helpful if your goal is to lower stress. Over-caffeinating can also cause headache, dizziness, dehydration, insomnia, and a fast heart rate.

So, if you choose to get L-theanine through tea, it’s important to watch your intake. According to the FDA, 400 mg a day is generally safe for healthy adults who are not pregnant — and an 8 ounce cup of green or black tea has roughly 30 to 50 mg of caffeine. Different people respond differently to caffeine, so shooting for less than 400 mg may be best for most people to avoid unpleasant symptoms.

Make sure to check with your doctor before you add this or any supplement to your routine to make sure it’s safe for you.

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3. Magnesium

Magnesium is a mineral that the body uses to regulate dozens of processes, from the functioning of nerves and muscles to the synthesizing of protein and bone.

 Some research suggests magnesium may relieve mild anxiety and stress, but it’s limited and inconclusive.
One review of 18 studies found that magnesium supplements may improve stress and anxiety levels, but also noted that the quality of the evidence was poor (due to inappropriate selection of samples, failure to confirm diagnosis, lack of placebo controls, and weak statistical analysis) and more, better-designed randomized controlled trials are necessary.

Other research has found that magnesium offers modest benefits for stress relief, says Bronwyn Holmes, MD, a board-certified physician specializing in functional medicine at Vassar Brothers Medical Center in Pleasantville, New York. But many studies are limited by small sample sizes, short durations, and varying supplement formulations, making the overall evidence less consistent, she says.

Dr. Holmes also notes that supplementation may be particularly beneficial for those with a known magnesium deficiency. Beyond that, it may help people with mild anxiety and sleep disturbances, but more studies are needed.

Magnesium is found in whole grains and dark green leafy vegetables, low-fat milk and yogurt, nuts, seeds, dried beans, legumes, some breakfast cereals and other fortified foods, and in supplement form. Even so, many of us aren’t getting enough of it.

 The National Institutes of Health recommends 310 to 320 mg of magnesium per day for most women and 400 to 420 mg for men, and no more than 350 mg per day in supplement form for anyone.

There are various types of magnesium supplements, which typically come in pills, capsules, powders, and gummies. You may want to consider magnesium aspartate, citrate, lactate, or chloride, which are absorbed better than magnesium oxide or sulfate.

 Many laxatives and antacids contain magnesium, so if you take these medications and are also taking supplements, make sure you aren’t surpassing 350 mg total magnesium per day.

Several types of medication may interact with magnesium supplements or affect the amount of magnesium in your body, including bisphosphonates (used to treat osteoporosis), antibiotics, diuretics, and proton pump inhibitors.

 Check with your healthcare provider before using magnesium supplements, especially if you’re taking any of those medications.

4. Melatonin

Melatonin, a hormone made in the pineal gland, is released after dusk, helping to keep your internal clock on track and priming your body for sleep.

 While melatonin is commonly known for helping people nod off at night, it may also lower anxiety levels.
A meta-analysis of 27 randomized controlled trials including 2,319 people found that melatonin reduced anxiety before surgery compared with placebo, and may also help relieve anxiety after surgery. The authors also concluded that melatonin may have a similar effect to benzodiazepines (sedatives) in reducing preoperative and postoperative anxiety in adults.

These studies examine limited groups of people in specific situations, says Holmes, making it hard to generalize their findings to the broader population. Ultimately, “the treatment does not function as a standard solution for chronic stress management or anxiety disorders,” Holmes explains. Instead, she says it’s most beneficial for people who experience sleep problems.

Melatonin supplements are available in tablets, capsules, gummies, and liquids; most come in doses of 1 to 10 mg.

The supplement is generally safe for most healthy people for short-term use when taken in appropriate amounts under a doctor’s supervision, but there are some people who should not take melatonin.


Don't use melatonin if you have an autoimmune disease, because it can stimulate immune function, may interfere with treatment, and can possibly worsen certain conditions.

Melatonin can also interact with several medications, including anticoagulants and anti-platelet drugs, anticonvulsants, blood pressure medications, diabetes medications, contraceptives, immunosuppressants, seizure-threshold-lowering drugs, fluvoxamine (used to treat obsessive-compulsive disorder), central nervous system depressants, and diazepam (used to treat anxiety, seizures, and muscle spasms).

Always speak with your doctor before taking melatonin, especially if you are experiencing any of these health conditions or are taking any of these medications.

Don't drive or use machinery within five hours of taking the melatonin, because it can cause daytime drowsiness.

5. Rhodiola

Also known as golden root and arctic root, the rhodiola rosea plant grows in cold regions and high altitudes in Europe, Asia, and North America.

Current research suggests that rhodiola may have adaptogenic effects, which means it might enhance the body’s resilience to physical and mental stresses, notes one review.

But the evidence for using rhodiola as a stress treatment is limited, Holmes notes, because most studies have limited sample sizes, different preparation methods, and short-term durations. As a result, she doesn’t yet recommend it as a solution for stress.

Rhodiola is available in several types of oral supplements, such as liquid extracts, tablets, capsules, powders, and gummies.

 The supplement is possibly safe to use for up to 12 weeks.

 Note that it may cause dizziness, excess saliva production, dry mouth, headache, and insomnia.

Talk to your doctor before trying rhodiola, as there’s little evidence to suggest any meaningful effects for stress reduction.

6. Lemon Balm

Lemon balm, or Melissa officinalis, is a lemon-scented herb that was commonly found in Europe from the 5th to the late 15th centuries, but is now cultivated around the world. Traditionally, it was used as a mild sedative and calming agent, and it’s now being researched for its possible anti-anxiety effects, which may be due to its phytochemicals (substances found in plants that are essential for health).

Lemon balm and lemon balm extracts are “generally recognized as safe” by the FDA.

 The leaves of the plant are commonly made into a tea, but it can also be found in other forms, including capsules and tinctures.

One systematic review and meta-analysis found that lemon balm significantly improved anxiety and depression compared with a placebo.

 The randomized controlled studies cited in the review are the gold standard in research, says Sangeeta Pati, MD, a board-certified integrative medicine doctor at Orlando Regional Medical Center in Orlando, Florida, though the evidence for depression appears stronger than for anxiety.

The review’s authors warn that there have only been few clinical trials, all of which used different methods, and therefore the review results should be interpreted with caution, as more high-quality studies are needed.

Another recent review on pharmacological evidence from animal and cellular work found that lemon balm has promise as a calming agent, with both anti-anxiety and antidepressant properties, but the authors note that further robust randomized controlled trials using lemon balm are needed.

Overall, Dr. Pati recommends lemon balm as a potential safe and complementary approach for generally healthy people to try. But lemon balm may interact with sedatives, thyroid medications, and HIV medications.

 Talk to your doctor before trying lemon balm, especially if you take any of these medications.

There’s not much research regarding the safety of lemon balm during pregnancy and breastfeeding, so many experts recommend steering clear of the supplement during these times.

7. Valerian

Also commonly referred to as garden heliotrope or all-heal, valerian, or Valeriana officinalis, is an herb that grows in Europe, Asia, and North America. It’s known for its calming effects and is commonly used as a dietary supplement for insomnia, anxiety, and other conditions, including depression.

Valerian extracts and tinctures are sold in alcohol or alcohol-free bases. Powdered valerian is also available in capsules and tablet forms, and as a tea.

While there aren’t enough high-quality studies involving people to draw any conclusions about whether valerian can be effective as a sleep aid or for relieving anxiety or depression, there is some preliminary research on this topic that suggests potential health perks.

One small recent clinical trial of 39 patients receiving hemodialysis, a treatment for kidney failure, found that valerian significantly improved sleep quality and symptoms of anxiety and depression in these patients. But the authors note that further research is needed.

Pati agrees, noting that though the findings of this study may seem promising, larger-scale trials are needed, and the group in this particular trial was very specific. Overall, she says valerian may be a good option for those experiencing stress, although the data is stronger for other supplements, like lemon balm.

Research suggests that valerian is generally safe for short-term use by most adults, in typical doses. But the safety of longer-term use is not well studied. It may also have a sleep-inducing effect and should not be taken along with alcohol or sedatives.

Side effects including headache, upset stomach, excitability, heart disturbances, uneasiness, and even insomnia have been reported.

 Talk to your doctor before you take valerian or any other supplement for stress.

Not all supplements are created equal. We asked Registered Dietitians to help us find the best supplements and vitamins for men.

The Takeaway

  • Many supplements, including ashwagandha, L-theanine, and lemon balm, claim to reduce symptoms of stress and anxiety. While some studies are promising, others are too small or have other limitations, so more research is necessary.
  • Supplements alone typically cannot “cure” stress, but some may be a complementary approach to support the body’s ability to handle stress and anxiety, especially if they are used in concert with healthy daily habits like good sleep and a balanced diet. They also might be helpful if you have certain nutrient deficiencies.
  • The FDA does not fully regulate supplements for safety or effectiveness, and some have potential drug interactions or safety concerns for certain populations, such as people who are pregnant or breastfeeding or have certain health conditions. Always talk to your doctor before you take any supplement, especially if you’ve been feeling stressed for a long period of time.

Additional reporting by Lauren Bedosky and Jennifer D’Angelo Friedman.

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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Justin Laube

Justin Laube, MD

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Justin Laube, MD, is a board-certified integrative and internal medicine physician, a teacher, and a consultant with extensive expertise in integrative health, medical education, and trauma healing.

He graduated with a bachelor's in biology from the University of Wisconsin and a medical degree from the University of Minnesota Medical School. During medical school, he completed a graduate certificate in integrative therapies and healing practices through the Earl E. Bakken Center for Spirituality & Healing. He completed his three-year residency training in internal medicine at the University of California in Los Angeles on the primary care track and a two-year fellowship in integrative East-West primary care at the UCLA Health Center for East-West Medicine.

He is currently taking a multiyear personal and professional sabbatical to explore the relationship between childhood trauma, disease, and the processes of healing. He is developing a clinical practice for patients with complex trauma, as well as for others going through significant life transitions. He is working on a book distilling the insights from his sabbatical, teaching, and leading retreats on trauma, integrative health, mindfulness, and well-being for health professionals, students, and the community.

Previously, Dr. Laube was an assistant clinical professor at the UCLA Health Center for East-West Medicine and the David Geffen School of Medicine at UCLA, where he provided primary care and integrative East-West medical consultations. As part of the faculty, he completed a medical education fellowship and received a certificate in innovation in curriculum design and evaluation. He was the fellowship director at the Center for East-West Medicine and led courses for physician fellows, residents, and medical students.

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