Smiling woman having a bubble bath that can be paired with stress relief supplements

12 Supplements for Stress

Published: April 2022 | Updated: July 2026

By: Jennifer Jhon, Health & Wellness Writer

Scientifically Reviewed By: Michael A. Smith, MD

Remember those Calgon bubble bath ads? Kids were screaming, dogs were barking, phones were ringing. But behind a closed door, a woman stretched out in a luxurious bubble bath, murmuring, "Take me away!" before slipping deeper into the suds. If only de-stressing were that easy!

If anything, everyday stress has reached new heights since the days of that vintage TV spot (which predates smartphone alerts and social media doomscrolling). Fortunately, the science on stress management has also come a long way, and supplements can play a key role in keeping you on an even keel. And because these supplements work in different ways, you can find the best option for the particular type of stress you're dealing with.

It would be nice if there were a one-size-fits-all supplement that helped with all types of stress, but stress has many causes. Here's what we now know about the best stress support supplements—whether you're dealing with a jam-packed calendar day after day, or are just having one of those evenings when a bubble bath won't cut it.

GABA (Gamma-Aminobutyric Acid)

Best supplements for everyday stress

Life is filled with reasons for concern, be it your job, your family, your bills or even things that should be fun, but aren't, like planning a vacation. Specific nutrients can help with this everyday stress.

  1. Magnesium (Acetyl-Taurate):

    Magnesium levels and stress are related, meaning one can affect the other. Over time, stress can impact healthy magnesium levels. At the same time, low magnesium can contribute to stress. This creates a vicious cycle.

    Supplementing with magnesium acetyl-taurate can help maintain healthy magnesium levels, support a healthy response to daily stress, and encourage feelings of emotional calmness and relaxation to help you navigate life's daily challenges with grace.

  2. L-Theanine:

    L-theanine is a stress-modulating amino acid that you must get from foods (like herbs, mushrooms and vegetables) and drinks, specifically green tea and black tea. Studies show L-theanine can promote mental relaxation and calmness. It can also encourage brainwave patterns similar to those associated with meditation and massage. L-theanine also helps decrease glutamate signaling, effectively calming the mind—even during those go-go-go days.

Best supplement for calmness

Sometimes the source of your stress isn't something you deal with very often. Occasional stress is more tied to specific events, such as preparing for a big presentation at work, getting ready to go to the dentist, or heading off to the airport on a crowded holiday weekend with a winter storm looming.

Being a little keyed up for these events is natural, but sometimes you may need a helping hand when the laptop won't connect to the display screen while the company VP watches, or your flight has been delayed… again.

  1. GABA:

    GABA is the primary inhibitory neurotransmitter in the brain, meaning it helps pump the brakes when your thoughts and emotions start revving. This naturally occurring amino acid has been clinically studied to help relieve occasional stress and promote a relaxed state of mind, a balanced mood and restful sleep. Best of all, GABA works quickly, promoting a healthy stress response in as little as 30 minutes.

"It's important to find which supplement best fits your stress-related need. If you need something in the shorter term, maybe before a big work meeting or exam, GABA is a great choice."

Stephen Tapanes, PhD

Best emotional wellness supplements

We all know how our mood can affect our reactions. On a good day, you make a game out of picking up the clothes on the bathroom floor (a 3-point shot, straight into the hamper!). On a bad day, the sight of the clothes on the floor makes your head want to explode. Mood and stress are linked: When your mood is steadier, daily stress feels easier to handle.

  1. Probiotics:

    Probiotics and healthy gut bacteria can affect mood through the gut-brain axis. This is a bidirectional network through which microbes in the gut can affect mood, mental outlook, and more. (Yet another reason why a healthy gut microbiome is important!) In two randomized controlled trials, participants taking a specific probiotic blend (Lactobacillus helveticus Rosell-52 and Bifidobacterium longum Rosell-175) reported significant support for mood, stress response and emotional balance when compared to placebo. Some probiotic formulas also contain a saffron extract, which has been shown in a variety of studies to support healthy mood.

  2. B vitamins:

    The eight B vitamins support your body's use of nutrients and energy from the foods you eat, and they play different roles in many aspects of metabolism. Getting recommended amounts of B vitamins is vital for energy production, neurotransmitter signaling and health in general, all factors that can help you face your day with steady confidence.

Best adaptogens for stress

You may have heard of adaptogens as stress "soothers," but this isn't an accurate description of how adaptogens work. Instead, adaptogens promote your body's homeostasis (its balanced state) and encourage a healthy response to stress. Rather than working quickly to help calm your mind, adaptogens are system-level support nutrients that work over time to provide a variety of health benefits.

  1. Ashwagandha:

    Ashwagandha, one of the most popular botanical supplements for stress management, helps your body manage the physiological effects of stress. Many clinical trials show ashwagandha can help support a healthy response to everyday stress, promote emotional well-being and encourage already-healthy levels of cortisol.

  2. Panax ginseng:

    Ginseng is an adaptogen that can help support healthy energy as well as a healthy stress response and general well-being. The energy aspect of ginseng is especially beneficial for occasional stress, which can leave you feeling tapped out. It is helpful since we know stress can leave us feeling sapped. Fermented ginseng extract has been studied to deliver a caffeine-free boost of energy while supporting a positive mood and healthy stress management.

  3. Rhodiola:

    Rhodiola is an adaptogen with particular benefits for your mind and body. Not only does rhodiola support your body's healthy stress response, it also has beneficial effects on physical and mental performance and your body's physical endurance. Rhodiola promotes cellular energy production and efficient ATP production. It also encourages higher measures of mental performance in clinical studies, such as associative thinking, short-term memory and concentration.

Best whole-body health supplements that may keep stress in check

When your body is healthy, a positive mood and healthy stress management become a lot easier. These nutrients can play an important role in the health of both your body and mind.

  1. Vitamin D:

    Vitamin D is important for the health of your heart, brain, bones, immune system and more. What's also important is that many people don't get enough vitamin D, even those who live in sunny areas. In fact, some researchers estimate that low vitamin D levels affect over 1 billion people worldwide and up to 50% of older individuals. A vitamin D supplement is a great way to help boost your intake of this incredible vitamin.

  2. Omega-3 fatty acids:

    Omega-3 fatty acids, like the EPA and DHA from fish oil or the ALA from walnuts or chia seeds, are important for both cardiovascular and cognitive health. EPA and DHA support your heart health by helping maintain already-healthy triglyceride and HDL cholesterol levels. They also support your body's healthy inflammatory response. Higher omega-3 levels are associated with healthy aging, healthy cognitive function, and well-being.

Best sleep supplements that may help with stress

Sleep is a core part of overall stress management. After all, getting quality, restorative sleep contributes to a positive mood and feelings of energy the next day. These benefits from a good night's sleep can make a difference in our emotional balance and how we respond to everyday stress. Several well-known nutrients encourage falling asleep and staying asleep so you can wake feeling refreshed and ready to tackle your day.

  1. Lemon balm:

    Lemon balm (Melissa officinalis), an herb in the mint family, has been shown in several studies to support a healthy stress response, mood and healthy sleep patterns.

  2. Melatonin:

    Melatonin is a very well-known supplement for supporting sleep. Melatonin is made by the body naturally to make you feel drowsy at night and to help regulate your circadian rhythm. But melatonin levels tend to decline with age. Melatonin supplements can promote healthy, restful sleep, support immune function and fight oxidative stress throughout the body.

How to choose the right stress supplement for you

So which supplement should you choose? This chart can help you pinpoint the right options based on your needs, and layer in lifestyle tweaks that can help, too.

Stress support goal Recommended supplements Lifestyle suggestions
Everyday stress management
  • Magnesium acetyl-taurinate (or taurate)
  • L-theanine
  • Lemon balm
  • Regular exercise
  • Meditation or journaling
  • Nutrient-rich diet
Occasional stress
  • GABA
  • Breathing exercise
  • Yin yoga
Mood support
  • Probiotics
  • Exercise
  • Social activity
  • Gratitude journaling
Sleep support
  • Melatonin
  • Lemon balm
  • Practice consistent sleep hygiene
  • Limit screen use before bed
  • Don't eat too soon before bed
  • Limit alcohol
Overall health & well-being
  • Vitamin D
  • B vitamins
  • Omega-3s
  • Healthy diet
  • Regular exercise
  • Meditation
  • Social connections
Overall energy & stress management
  • Adaptogens
  • Mindfulness
  • Meditation
  • Breathing exercises
  • Other stress management techniques

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"It's important to find which supplement best fits your stress-related need," said Stephen Tapanes, PhD. "If you're looking for ongoing support, consider something like ashwagandha or L-theanine. If you need something in the shorter term, maybe before a big work meeting or exam, GABA is a great choice."

Best Supplements for Adrenal Fatigue

Can you take supplements for adrenal fatigue? Despite its reputation, adrenal fatigue is not a recognized medical diagnosis. Instead, it is an umbrella term for the fatigue and brain fog that are associated with stress. The best supplements to support your body's healthy response to stress are generally adaptogens, which promote stress resilience and support healthy cortisol levels already in the normal range.

One of the best-known adaptogens, ashwagandha, has strong clinical support for promoting a healthy cortisol response.

Frequently asked questions about stress supplements

Stress supplements can give people a leg up by adding an extra tool in their toolbox when it comes to dealing with life's friction points. Here's what you need to know about taking supplements that support a healthy response to stress.

Can you take multiple stress supplements together?

Yes, but do it mindfully. Speak with your healthcare provider, follow the product label and stop if you experience unwanted effects or drowsiness.

If you've been dealing with everyday stress for a long time, will stress supplements help?

You should speak with your doctor if stress becomes more than an occasional thing or minor "background noise" in your life. Stress supplements may provide a nutritional boost to help manage stress even if you've been experiencing it for some time. But it is also important to employ other techniques, such as mindfulness, meditation, yoga, and other healthy lifestyle habits.

Can stress supplements affect sleep quality?

Most stress supplements have been clinically studied for sleep support, which is an important part of well-being, whole-body health, and a healthy response to stress. But few stress supplements are studied for sleep. If a stress supplement makes you feel sleepy, consider taking it at night.

Will stress supplements work if you don't make other efforts to manage your stress levels?

Probably not. Supplements can give you a helpful boost, but lifestyle still matters. In trials, supplements are just one tool. The biggest and most reliable improvements come when supplements are combined with basics like a regular sleep schedule, movement and less caffeine late in the day.

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About the Author:

Jennifer Jhon

Health & Wellness Writer

Jennifer Jhon graduated from Auburn University with a degree in journalism and communications. She established her career as an editor, designer and writer at several newspapers and magazines. She has been writing about wellness, health and nutrition for 10 years.

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