Want to Stress Less? These 7 Science-Backed Supplements Can Help

The Best Vitamins and Supplements for Stress: 7 Science-Backed Options

Stress, when experienced in moderation, can be a motivating force that prepares our bodies for action. However, chronic stress can lead to feelings of exhaustion and overwhelm. According to Dr. Wendy Suzuki, a renowned researcher in brain plasticity at New York University, “It’s not a good output for your body or your brain if you have high levels of stress all the time.”

In addition to engaging in stress-relieving activities like exercise and meditation, certain supplements can help restore balance and prevent stress from escalating into more significant issues. 

Can Supplements Really Help With Stress?

Stress affects everyone differently, whether it’s related to work, finances, health, or relationships. While healthy lifestyle habits such as regular exercise, quality sleep, and stress management techniques remain the foundation for managing stress, research suggests that certain vitamins and supplements may also help support the body’s response to stress. Supplements such as rhodiola rosea, ashwagandha, L-theanine, melatonin, glycine, B complex vitamins, and kava have shown promise for some people when used appropriately. Because individual needs and potential medication interactions vary, it’s important to choose supplements carefully. Here are seven science-backed options to consider.

1. Rhodiola Rosea

Rhodiola rosea is a powerful adaptogen that grows in the cold, mountainous regions of Asia and Europe. This herb enhances your body’s stress response system, increasing stress resistance. Studies have shown that a daily dose of 400 mg of rhodiola extract can significantly improve symptoms of chronic fatigue and stress-related burnout, including anxiety and irritability. Given its well-tolerated nature, rhodiola is a promising option for managing stress.   

2. Melatonin

Quality sleep is essential for managing stress, yet it can be elusive during particularly stressful times. Melatonin, a natural hormone that regulates your sleep-wake cycle, can help. Research indicates that melatonin supplements can reduce the time to fall asleep and improve overall sleep quality. In Canada, melatonin is available over the counter, making it accessible for those looking to improve their sleep patterns amidst stress.

3. Glycine

Glycine is an amino acid that plays a role in protein synthesis and may enhance your body’s resilience to stress. It promotes a restful night’s sleep by lowering core body temperature, thereby improving sleep quality. Clinical studies have indicated that taking 3 grams of glycine before bedtime can improve sleep quality and alertness the following day. It’s a gentle and effective option for those seeking relief from stress-induced sleep disturbances.

4. Ashwagandha

Ashwagandha (Withania somnifera) is another well-regarded adaptogen, traditionally used in Ayurvedic medicine. Studies have demonstrated that ashwagandha can significantly reduce stress and anxiety levels, with one study showing a 23% reduction in cortisol levels, a hormone closely associated with stress. With its long history of use, ashwagandha is gaining popularity among Canadians looking for natural ways to combat stress and anxiety.

5. L-Theanine

Found primarily in tea leaves, L-theanine is known for its relaxing properties. It helps reduce stress without causing sedation. Research has shown that consuming L-theanine can lower stress hormone levels and improve cognitive performance under stress. Whether through supplements or a calming cup of green tea, incorporating L-theanine into your routine may enhance relaxation.

6. B Complex Vitamins

B complex vitamins play a crucial role in energy metabolism and are vital for maintaining a healthy brain and heart. They can help alleviate stress-related symptoms by lowering homocysteine levels, an amino acid associated with stress and various health risks. Many patients find that taking a B complex supplement helps improve mood and energy levels, particularly during stressful periods.

7. Kava

Kava (Piper methysticum) is a traditional beverage from the South Pacific, known for its calming effects. Kava extracts have been shown to help alleviate anxiety and stress, although it’s essential to choose high-quality products to avoid potential side effects. In Canada, kava is available in various forms, including capsules and teas, but it should be approached with caution due to concerns about liver health.

Lifestyle Habits That Help Reduce Stress Naturally

While supplements may help support your body’s response to stress, they’re most effective when combined with healthy daily habits. Small, consistent lifestyle changes can have a meaningful impact on both your physical and mental well-being.

Some of the most effective stress-management strategies include:

• Stay physically active. Regular exercise can help lower stress hormones while increasing endorphins—the body’s natural mood boosters. Even a daily walk can make a difference.
• Prioritize quality sleep. Poor sleep and stress often create a cycle that can be difficult to break. Establishing a consistent bedtime routine and aiming for seven to nine hours of sleep each night can help improve resilience to stress.
• Eat a balanced diet. A diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats provides the nutrients your brain and body need to function at their best.
• Practice mindfulness or relaxation techniques. Deep breathing, meditation, yoga, or simply taking a few quiet minutes each day can help reduce stress and improve emotional well-being.
• Stay connected. Spending time with family, friends, or other supportive people can help reduce feelings of stress and isolation.

Remember that managing stress often requires a combination of healthy habits, self-care, and, when appropriate, professional support.

When to Speak With Your Pharmacist or Healthcare Provider

Although many vitamins and supplements are available without a prescription, they are not appropriate for everyone. Some natural health products can interact with prescription medications, affect existing medical conditions, or may not be recommended during pregnancy or while breastfeeding.

It’s a good idea to speak with your pharmacist or healthcare provider if you:

• take prescription medications or other supplements
• have a chronic medical condition such as high blood pressure, diabetes, liver disease, or kidney disease
• are pregnant, planning to become pregnant, or breastfeeding
• experience persistent stress, anxiety, or difficulty sleeping despite lifestyle changes
• are unsure which supplement is right for your individual health needs

Your pharmacist can help you choose evidence-informed supplements, identify potential interactions, and recommend products that are appropriate for your health goals and current medications.

Stress can arise from various sources, including work, finances, health, and relationships. The supplements mentioned-Rhodiola rosea, melatonin, glycine, ashwagandha, L-theanine, B complex vitamins, and kava-have been linked to reduced stress symptoms and improved overall well-being.

As with any supplement, consult your healthcare provider before beginning a new regimen, especially if you are pregnant, nursing, or taking other medications: yes, some medications do interact with supplements. If stress continues to be a concern, consider reaching out to a medical professional or therapist for tailored support.

Choosing the right supplement isn’t always straightforward. If you’re in Edmonton, Sherwood Park, St. Albert, Spruce Grove or the surrounding area, our Dispensaries pharmacists can help you determine which products are appropriate for your health goals, current medications, and medical history. Visit one of our locations to receive personalized advice and explore our selection of evidence-informed wellness products, or shop online for your vitamins and supplements.