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Our Members Asked:
Do any supplements help relieve stress?
Answer:
Yes, there is evidence that certain supplements may help to reduce stress, although, in some cases, the evidence is weak and mixed. There are also supplements the don't help with stress, despite being promoted for that use. These are discussed below, as well as nutrient deficiencies that have been linked with stress responses.
Supplements that may reduce stress
There is some evidence that the herbs passionflower and lemon balm may be helpful for reducing stress, anxiety, and/or anxious mood (Harit, Research Square 2023; Haybar, Clin Nutr ESPEN 2018; Savage, Phytother Res 2018; Lakhan, Nutr J 2010).
Preliminary, short-term studies suggest that holy basil extract may help to reduce symptoms of stress and anxiety (Sampath, Indian J Physiol Pharmacol 2015; Saxena, Evid Based Complement Alternat Med 2012; Bhattacharyya, Nepal Med Coll J 2008), but more research is needed to determine if it is effective and safe for these conditions.
A particular probiotic has been shown to lower levels of the "stress" hormone cortisol, and measures of psychological distress such as depression and anger (Messaoudi, Br J Nutr 2011).
There is weak evidence that valerian supplements may produce a calming effect in stressful situations (Andreatini, Phytother Res 2002).
A manufacturer-funded study among 56 healthy adults with moderate stress showed that taking 500 mg of Relora (Next Pharmaceuticals) daily for 4 weeks reduced self-reported overall stress by 11%, tension by 13%, and salivary cortisol (a stress hormone) by 18% compared to placebo (Talbott, J Int Soc Sports Nutr 2013). An earlier study of Relora (funded by Next Pharmaceuticals) among 26 premenopausal women (average age 39) with self-reported anxiety showed that taking 250 mg of Relora three times daily for 6 weeks did not reduce general anxiety, but reduced transient anxiety by 14.3 points (on a scale of 20 to 80), which was significant compared to placebo, which showed a 7.6 point reduction (Kalman, Nutr J 2008). Each 250 mg capsule of Relora is standardized to 1.5% honokiol (from magnolia bark) and 0.1% berberine (from Phellodendron), but the amounts of each ingredient are not specified. It is unclear if either ingredient would help reduce stress if taken alone or in different formulations, as clinical trials appear to be lacking.
Supplements that may or may not reduce stress
Fish oil may blunt some of the effects of mental stress, such as increased heart rate and nervous activity (Carter, Am J Physiol 2013), although not all research agrees (Bradbury, Front Pharmacol 2017).
Ginseng is sometimes promoted for reducing stress, although one clinical study found it did not have an effect on cortisol levels (Lyon, J Psychiatry Neurosci 2001).
There is mixed evidence as to whether ashwagandha or saffron extract reduce stress (Pandit, Nutrients 2024; Pouchieu, Nutrients 2023; Smith, J Psychopharmacol 2023; Jackson, Front Nutr 2021; Remenapp, J Ayurveda Integr Med 2021; Salve, Cureus 2019).
Supplements that do not reduce stress
Most studies with L-theanine (an amino acid found in black and green tea) have not found it to help with stress (Moulin, Neurol Ther 2024; Evans, Neurol Ther 2021; Lu, Hum Psychopharmacol Clin Exp 2004).
Nutrient deficiencies that might worsen stress
Be aware that low blood levels of iron and vitamin B6 have been associated with stress responses such as hyperventilation and panic attacks in women (Mikawa, Acta Med Okayama 2013), so be sure you're getting sufficient intake of these nutrients.
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29 Comments
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mary20476
August 24, 2024Have no trouble falling asleep but wake up in early am and can’t go back to sleep. Suggestions? Thanks. This is not fun!
ConsumerLab.com
August 26, 2024See our article about supplements for sleep https://www.consumerlab.com/answers/could-supplements-be-causing-my-insomnia/supplements-causing-insomnia/.
#1DAS
April 06, 2025I suffered with this for decades. What helped was a Cortisol manager product. I have no financial interest in this product.
Reply to this post…
Katie20428
August 19, 2024Does CL have more information on magnolia bark? I am interested in this for anxiety
ConsumerLab.com
August 28, 2024We are not aware of any studies evaluating only magnolia bark for stress or anxiety. However, we've included information about Relora, a product that contains magnolia bark, for stress and anxiety in the following section of our article: https://www.consumerlab.com/answers/do-any-supplements-help-relieve-stress/supplements-for-stress/#relora
Reply to this post…
starling
May 12, 2024I have been taking the L theanine now for over ten years. Its funny how this stuff works. When I take it during the day I dont get sleepy but if I wake up at night and cant get back to sleep I take it and I go back to sleep. I carry it with me all the time.
Reply to this post…
laura19460
May 07, 2024I had a very severe reaction to ashawagand. About an hour after taking I do t remember the dose but as recommended, I started vomitimg and vomited maybe 10 times and then the diarrhea started. The whole episode lasted about 6 hours. Thought I had gastro. Started again one week later and again vomited but not like the first time. Thought I still had gastro. Waited 2 weeks and took again and a few hours later vomited. Changed brand and took again with the same effect. I’m very sorry but threw out all ashawaganda so can’t say which two brands I used. I have often wondered if anyone else has had this problem
ConsumerLab.com
May 09, 2024Nausea and vomiting have been reported as adverse effects with ashwagandha supplementation in some clinical trials. For more information please see the Concerns and Cautions section of our Ashwagandha Supplements Review https://www.consumerlab.com/reviews/ashwagandha-supplements/ashwagandha/#cautions.
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Sharon3758
July 07, 2023I have had anxiety for years. 30 years on meds then severe withdrawals upon stopping. Recently prescribed Metropolol (beta blocker) for tachycardia and it has been a game changer. Really regulates the adrenaline.
Mary19455
May 07, 2024I too was put on a low dose eta-blocker Inderal for severe anxiety from PTSD and it works better than any medication I've ever taken. In addition i take 1 gm of glycine with each meal. My doctor is board certified in community health and preventive medicine. Thankful.
Lynn
May 12, 2025Watch out for hair loss with Beta Blockers.
ConsumerLab.com
May 14, 2025You can find a list of drugs, including beta-blockers, that may cause or worsen hair loss in our article about supplements for hair loss: https://www.consumerlab.com/answers/do-any-supplements-help-for-hair-loss/hair-loss/#causes
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Arian3753
July 19, 2019I was diagnosed with clinical anxiety disorder and panic disorder, which is consistent with the symptoms I had been having for a long time. Panic attacks are the worst - feels like I can't breathe and I'm dying. The psych med I take for them, Ativan (lorazepam), is effective and fast-acting, but too easy to get dependent on. So I've found for me (everyone is different though) that the next best option and one that doesn't create chemical dependency is a combination of Stress-Relax by Natural Factors, Serenity Formula + - 1 capsule for mild stress, 2 for more severe (2020 update - same formula now sold under same brand as "Adrenal Serenity"; + Herb Pharm Albizia Liquid Extract (1 eye dropper full for mild anxiety, 2 for more severe). For mild stress or anxiety I can often can by with just the Albizia.
Ingredients of Stress-Relax are:
Sensoril Ashwagandha (Withania somnifera) powdered extract (root & leaf): minimum 8% Withanolides; Eleuthero (Eleutherococcus senticosus) powdered extract (root) 0.8% Eleutherosides; Lavender (Lavandula angustifolia) powdered extract (aerial); Rhodiola (Rhodiola rosea) powdered extract (root): 3.5% Rosavins, 1% Salidrosides.
The combination of the two works almost as well as the Ativan Rx but they take a bit longer to fully kick in, especially the capsule.
Reply to this post…
Robert3751
September 04, 2018I have heard good things about Relora (a combo of Magnolia and Phellodendon )for anxiety
Paul3752
April 09, 2020I have found that Relora (a blend of magnolia bark extract & philodendron bark extract as mentioned in this post) do wonders for me!! I am wondering about best brands etc, because it can be quite expensive. Hoping CL posts some articles soon about this supplement. I've used in off and on during high stress periods with panic, anxiety and PTSD... and have found that for me, if i take it in the morning right away, my panic/anxiety responses level off considerably. With CoVid anxiety all around me, I have been taking Relora regularly and occasionally during the day on higher stimulus days, and I am doing amazing well!! Thanks for mentioning Relor!
Susan20433
August 20, 2024I have had good results with Relora as well. I don’t see any info on it on CL. Has anyone tried different brands of this supplement?
ConsumerLab.com
August 28, 2024We've added information about Relora for stress to the following section of our article: https://www.consumerlab.com/answers/do-any-supplements-help-relieve-stress/supplements-for-stress/#relora
Reply to this post…
Jean3750
April 14, 2015I've been taking (Planetary Herbals) Liquid Herbal Extract Ashwagandha for almost 3 years. 1/2 tsp twice daily has done wonders with my anxiety/stress. Rhodiola did not help me.
Reply to this post…
Gary3748
April 13, 2015Holy Basil has been used for centuries as a stress reducer.
ConsumerLab.com
April 14, 2015Hi Gary - We've now added some information about this to the Answer above.
Reply to this post…
ConsumerLab.com
April 13, 2015Hi Ralph and Donna - See our Rhodiola Supplements Review for more details about the clinical evidence for rhodiola https://www.consumerlab.com/reviews/rhodiola-supplements/rhodiola/#whatitdoes.
Reply to this post…
Ralph3746
April 12, 2015Rhodiola is widely touted to reduce stress and promote an upbeat mood. It's produced in many brands.
Reply to this post…
sharon3745
April 12, 2015Kava works great for stress, been using it for over 20 years....when needed.
starling
May 12, 2024So good to hear you say that. I began buying Kave about 20 years ago and I still buy it today. I usually buy the tea. It really relaxes me.
Reply to this post…
Donna3744
April 12, 2015I've personally found the adaptogen, rhodiola rosea, (used by Russian cosmonauts and Olympic athletes) helps my body deal with stressful events better.
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Niela3739
April 12, 2015My chiropractor/nutritionist recommends Rescue Remedy (Bach's Flower Remedy) and GABA. These reduce stress without making you drowsy.
Christina3740
May 27, 2020My sister who is a medical doctor occasionally takes a chewable supplement of GABA for stress and finds it very helpful. Unfortunately it didn't seem to alleviate my stress. I think different things can work for different people.
Mat3743
December 15, 2021Just my 2 cents on Gabba: I took it in a powdered form where it caused a strange reaction of my face being partially numb. I stopped immediately and this never happened again.
pheeb
May 22, 2023I have tried so many things, without much help, for my GA and panic attacks. Ashwagandha was lowering my near-torture stress level but only marginally, and would stop working after a week or two. What worked for me is (mid-afternoon and about a hour before bed, on empty stomach) pharmaGaba (Thorne or Natural Factors; regular GABA did not work even in double doses) + glycine + taurine (with also apigenin and magnesium bisglycinate at night).
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