- Although we all face stress every day, certain supplements can target and help manage it.
- Key compounds like L-Tyrosine, L-Theanine, and Magnesium Citrate, along with adaptogenic herbs like Rhodiola and Ashwagandha, help bring your mind and body into balance.
- Learn more about the stress-relieving benefits of various supplements, and how Bulletproof backs it up with science.
As much as we all want to live a stress-free life, the reality is that it exists in some form or fashion every day. However, that doesn’t mean you can’t take steps to deal with it.
In addition to getting quality sleep, nutrition, and exercise, there’s another tool you can use to help cope with minor daily stressors: supplements. So if you’re looking for science-backed ways to support your ability to maintain balance, here are our top picks to help you gain that extra peace of mind.
11 Supplements for Stress Relief
When you need some help coping with stress, there are plenty of supplement options to choose from. From familiar ones like vitamin C and melatonin to some lesser-known ones, let’s take a look at 11 medications you can turn to for support.
1. L-Tyrosine
This supplement is a building block of major brain chemicals. L-Tyrosine is a precursor to some of the most important neurotransmitters in the brain, including dopamine, norepinephrine, and epinephrine. Taking L-Tyrosine can support your mental performance under stress.[1]
2. L-Theanine
If you drink green tea, you’ll experience the calming effects of L-theanine. This compound is a natural component of tea that promotes relaxation and mental focus. When L-theanine is combined with caffeine, it can increase your memory and reduce mental fatigue. †[2] [3] Consider it another reason to enjoy a cup of green tea.
RELATED: Tea Time: What Are the Benefits of Green Tea?
3. Melatonin
A good night’s sleep helps relieve stress, and you’d be hard-pressed to find a better-known sleep supplement than melatonin. Produced naturally by your brain, this hormone helps regulate your circadian rhythm.[4]
However, supplements may be a good way to boost melatonin levels. Bulletproof Sleep Mode contains plant-based Melatonin (300 mcg per serving) and L-Ornithine to support better sleep quality. Bulletproof Sleep goes one step further with 3mg of melatonin, along with a unique blend of traditional herbs. †
Or, if you’d rather choose to drink a supplement, Bulletproof Sleep Collagen combines collagen, melatonin, chamomile, and magnesium in a delicious, slightly sweet Lucuma Vanilla flavor.
4. B complex
Talk about the power of teamwork. Taking a B-complex means you’re getting eight key vitamins, including vitamin B12, biotin and thiamine. A meta-analysis of the effects of B vitamin supplementation shows that it benefits healthy people when it comes to stress.[5]
Of course, you can get B vitamins through foods like eggs, meat, and dark green vegetables. But if you want to put yourself in better shape to cope with stress, you can use supplements to fill in any deficiencies.
related: B12 Deficiency: Signs, Symptoms, and Treatment
5. Gamma aminobutyric acid
Gamma-aminobutyric acid (GABA) is an amino acid that is the main inhibitory neurotransmitter in our brains.[6] Originally found in plants, it has been heavily researched for its potential to fight stress and enhance sleep.
A study of eight stressed volunteers supported the relaxation benefits of GABA by monitoring the levels of immunoglobulin A (IgA) in their saliva as they crossed a suspension bridge. IgA levels were significantly decreased in the placebo group, whereas IgA levels were significantly increased in the GABA group. Ultimately, the study supports the effectiveness of GABA as a reliable supplement option for combating mild daily stress.[7]
6. Magnesium Citrate
Magnesium is a mineral that earns MVP status. It is involved in more than 300 bodily functions, including synthesizing proteins, regulating blood sugar levels into normal ranges, and controlling neurons. A specific type of magnesium, magnesium citrate, has been found to promote mental and muscle relaxation. †[8] It can also reduce occasional muscle cramps that occur at night.
Each serving of Bulletproof Magnesium provides 320 mg of highly absorbable magnesium citrate, and you can take all three capsules at once or throughout the day. Either way, this supplement will support a healthy nervous system, brain function, and cellular health. †
RELATED: How to Choose the Best Magnesium Supplement for Your Body
7. Saffron
This ancient spice comes from the stamens of saffron and has been added to dishes for thousands of years. Saffron extract has been clinically proven to support your mood.[9] A trial of 60 people showed that saffron had a significant effect on mood compared to those who took a placebo.[10]
To get saffron naturally, incorporate saffron into your meals. Try this Paleo Poached Cod in Tomato Soup recipe. It’s packed with healthy macros and flavored to perfection with nutrient-dense herbs, including saffron. Just be sure to wear an apron, as this red spice leaves a permanent stain.
Bulletproof Zen Mode contains saffron, along with other calming ingredients on this list. You can take three capsules daily at the same time, or during a big presentation, social event, or stressful project. †
8. Valerian Root
Seeking higher quality sleep and a less stressed mind? Adding valerian root to your daily supplement may be the answer. It is a popular herbal remedy that has been used for centuries, usually in the form of a tea, tincture, or capsule.
The results of in vitro studies suggest that valerian root extract may cause GABA release from cranial nerve endings.[11]Additionally, a meta-analysis of 16 studies identified evidence that supplementing with this perennial may help improve sleep quality.[12]
9. Lemon Balm
Lemon balm, better known as lemon balm, is commonly used as a sedative. There are studies to support its effectiveness in helping our ability to handle stress.
A double-blind, placebo-controlled study of 18 volunteers showed that a 600 mg dose of lemon balm helped reduce the negative emotional effects of a defined-intensity stress simulation (DISS) battery pack.[13]Subjects reported an increase in self-ratings of calmness and a decrease in self-ratings of alertness. Ultimately, the findings suggest that lemon balm may reduce some of the effects of stress, but more research is needed.
10. Omega-3
You’ve probably heard the importance of omega-3 fatty acids before. If you’re trying to combat stress, omega-3 supplementation may be a beneficial strategy.
Researchers at Ohio State University found that a daily supplement containing 2.5 grams of omega-3 polyunsaturated fatty acids was the most effective in helping the body fight the negative effects of stress.[14] Meanwhile, the placebo group produced higher levels of the stress hormone cortisol.
Related: Krill Oil vs. Fish Oil: What to Know About Omega-3 Fatty Acids
11. Vitamin C
Vitamin C benefits include healing and supporting brain function. Plus, it can help relieve stress.
Several studies have shown that vitamin C supplementation can help improve mood.[15] Given that our bodies cannot produce this critical micronutrient on their own, and vitamin C is easily damaged by heat, supplementation can fill any gaps.
Adaptogens to Support Stress
Looking for extra stress support? Fortunately, nature has provided us with plants that can do just that.
Adaptogens are natural substances that help your body and brain adapt to stress. While these herbs have been used for centuries in Ayurveda and Chinese medicine, they have become more popular in the Western world and are now readily available in a variety of supplements.
rhodiola
Rhodiola is an herbaceous plant that grows at high altitudes or in northern latitudes. Several studies have shown that it helps curb minor fatigue after two weeks to 28 days.[16][17] Some participants also felt their overall health improved.[18]
Containing more than 140 active compounds, Rhodiola Rosea possesses fascinating mind-body balancing properties. It comes in capsule or tablet form and can be easily incorporated into your daily supplement to combat stress.
Related: Adaptogenic Turmeric Latte
Ashwagandha
Ashwagandha is an adaptogenic herb native to North Africa and India. It has red-orange fruit and roots and has been used in Ayurveda for thousands of years. This adaptogen has been shown to help balance the relationship between the hypothalamus, pituitary and adrenal glands (also known as the HPA axis).
Zen Mode contains ashwagandha root and leaf extract, along with other science-backed ingredients to support your body’s ability to reduce stress. † Meanwhile, a serving of Bulletproof Stress Relief Collagen provides 600 mg of this powerful adaptogen in one scoop. †
holy basil
Holy basil, also known as tulsi, is another Ayurvedic herb that has been used for thousands of years and science is starting to confirm its benefits.[19] Research has found that holy basil is effective in reducing everyday minor stressors.[20]
Another study found that it improved general stress symptoms by 39% compared to a placebo. Plus, participants reported no adverse effects during the six-week study period, making it another low-risk stress supplement to add to your regimen.[21]
Need more motivation to act?Learn how exercise can help you manage stress and Get better sleep quality.
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This article has been updated with new content.
