Why More People Are Turning to Supplements for Stress
Stress is nearly universal, yet effective management remains a challenge for many. A recent survey found that 54% of people use supplements to help manage occasional stress, reflecting growing interest in natural, accessible tools for mental wellbeing.
Among the most common stress-support supplements are adaptogens. These natural compounds help the body regulate its stress response and maintain internal balance. Popular adaptogens include ashwagandha, Rhodiola rosea, and holy basil, all of which have been studied for their potential effects on cortisol and mood. For example, several clinical trials suggest that ashwagandha may significantly reduce perceived stress and cortisol levels, making it a leading botanical for emotional resilience.
Nutrients such as magnesium, L-theanine, and omega-3 fatty acids are also widely used. Magnesium regulates neurotransmitters related to nervous system calm, L-theanine supports relaxation without drowsiness, and omega-3s may influence cognitive and emotional balance.
Ali Anderson, FNTP, explains: “Supplements can provide meaningful support for the stress response, but they work best when paired with foundational lifestyle habits like steady blood sugar, quality sleep, and hydration.”
Understanding How Supplements Work for Stress
Stress influences several neural pathways, particularly those involving neurotransmitters like GABA, serotonin, and dopamine. Supplements that modulate these pathways can help regulate mood and promote calm.
GABA, or gamma-aminobutyric acid, is an inhibitory neurotransmitter involved in dampening neural activity. Reduced GABA activity is associated with anxious or racing thoughts. GABA plays a key role in the “brake system” of the brain, helping maintain mental equilibrium.
Adaptogens like ashwagandha work differently. They interact with the hypothalamic-pituitary-adrenal (HPA) axis, the body’s central stress-response system. A controlled trial found that standardized ashwagandha extract was associated with significant reductions in stress and anxiety compared to placebo.
Omega-3 fatty acids support neuronal health by influencing membrane fluidity and neurotransmitter production. Evidence suggests that diets higher in EPA and DHA may correlate with improved emotional wellbeing. Foods such as salmon, sardines, walnuts, and flaxseeds can complement supplementation for a comprehensive approach.
Ali Anderson, FNTP, notes: “When someone is dealing with chronic stress, I evaluate nutrient status first. Deficiencies in magnesium, omega-3s, vitamin D and B vitamins are extremely common and often worsen emotional reactivity.”
Popular Supplements That May Help With Stress
Ashwagandha: The Ancient Adaptogen
Ashwagandha remains one of the most well-researched adaptogens. According to Euromonitor, supplements in the ashwagandha category saw 62% growth in 2022, reflecting expanding consumer trust and rising interest in natural stress-support solutions.
Ashwagandha’s popularity comes from its unique ability to help regulate the hypothalamic-pituitary-adrenal (HPA) axis, the system responsible for coordinating the body’s stress response. When stress becomes chronic, the HPA axis can become overactive, leading to persistently elevated cortisol levels that affect mood, sleep, and energy. Ashwagandha appears to help bring this system back into balance, promoting a calmer physiological state.
Several clinical trials have shown that standardized ashwagandha extract may help lower cortisol, reduce perceived stress, and support improvements in overall wellbeing. Researchers believe ashwagandha may work by influencing GABAergic signaling and supporting antioxidant defenses in the brain, which collectively help the nervous system shift out of a fight-or-flight state.
Because cortisol and sleep are closely intertwined — with high evening cortisol delaying melatonin onset — many people find that adding ashwagandha to their routine supports not only stress resilience but also more consistent sleep patterns, especially during periods of overload. Its long history in Ayurveda as a tonic herb for vitality and calm further underscores its relevance today as a tool for navigating modern stress.
Multiple studies suggest ashwagandha may:
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Support lower cortisol levels
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Improve perceived stress
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Promote emotional balance
Though research continues to evolve, ashwagandha’s long history in Ayurvedic medicine and growing clinical support make it a compelling option for those seeking gentle, natural stress support.
Magnesium: The Mineral That Calms
Magnesium influences more than 300 biochemical reactions, including those involved in cortisol regulation, nervous system balance, and muscle relaxation. During chronic stress, cortisol levels often stay elevated longer than they should, disrupting the body’s natural “wind-down” signals at night. Adequate magnesium plays a key role in helping the adrenal glands regulate cortisol output, supporting a smoother shift from daytime alertness to nighttime rest.
Research shows that magnesium supplementation is associated with lower perceived stress and improved nervous system calm, with a 2024 review noting that half of the included studies demonstrated meaningful improvements in anxiety. When cortisol is better regulated, melatonin — the hormone that cues sleep — can rise more effectively, making it easier to fall asleep and stay asleep.
Magnesium needs also increase during periods of high stress because cortisol accelerates the body’s use and excretion of magnesium. Modern dietary patterns, especially those high in processed foods and low in leafy greens, nuts, and whole grains, often leave people short on this essential mineral. Ensuring adequate magnesium intake can therefore be a powerful tool for supporting both stress resilience and healthy sleep cycles.
Different forms of magnesium offer different benefits. Magnesium glycinate is gentle on digestion and supports a calm nervous system. Magnesium citrate may be helpful for those who need digestive support, while magnesium threonate is the form that most readily enters the brain and may support cognitive clarity.
Magnesium-rich foods include:
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Leafy greens
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Almonds, pumpkin seeds
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Legumes
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Whole grains
Ali Anderson, FNTP, adds: “Magnesium is one of the most common deficiencies I see in clients with stress. Restoring magnesium levels often improves sleep, muscle tension, and overall mood.”
Probiotics: Gut-Brain Connection
Emerging research continues to explore how the microbiome influences stress, sleep, and emotional regulation. A 2023 scoping review published in the Journal of Occupational Health found that probiotic strains, particularly Lactobacillus and Bifidobacterium, may help reduce stress-related symptoms in working adults.
What makes this especially important is the discovery that the gut produces up to 90% of the body’s dopamine and plays a significant role in regulating serotonin and GABA. These neurotransmitters are central to mood stability, stress resilience, and sleep quality. When the gut microbiome becomes imbalanced — due to stress, poor diet, antibiotics, or disrupted sleep — the production and signaling of these chemicals can be impaired.
This means poor gut health doesn’t just cause digestive issues. It can contribute to low mood, higher stress sensitivity, difficulty unwinding at night, and disrupted sleep cycles. Probiotics help by supporting microbial diversity, strengthening the gut lining, and promoting healthier neurotransmitter production. By nurturing the gut, probiotics can indirectly support both emotional wellbeing and sleep regulation, making them a promising complementary tool for stress management.
Probiotics may support mental wellbeing by:
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Enhancing gut-derived serotonin production
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Supporting gut barrier integrity
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Reducing inflammation that can affect mood pathways
This aligns with expanding research on the gut-brain axis, the bidirectional communication system linking your digestive tract and central nervous system.
Emerging Evidence on Nutraceuticals and Cognitive Benefits
Stress doesn’t only affect mood — it impacts memory, focus, and even skin health. A 2024 randomized, double-blind, placebo-controlled trial published in Nutrients found that a nutraceutical supplement improved cognitive performance, stress scores, and skin satisfaction in adults with self-identified cognitive complaints.
This suggests synergistic formulations containing antioxidants, omega-3 fatty acids, and other bioactive compounds may help mitigate the cognitive and systemic effects of stress.
Ali Anderson, FNTP, notes: “When stress becomes chronic, inflammation and oxidative load rise. Nutrients like omega-3s, antioxidants, and polyphenols can be powerful tools for supporting the brain during these times.”
Choosing the Right Supplement for You
Because stress manifests differently for everyone, supplement selection should reflect your unique symptoms and lifestyle:
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Tension, anxiety, busy mind: Consider magnesium or L-theanine.
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Chronic high cortisol or overwhelm: Ashwagandha or holy basil may help.
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Digestive stress or bloating: Probiotics may be supportive.
Supplements work best as part of a whole-person approach that includes sleep hygiene, nutrient-dense meals, movement, and psychological support when needed.
Always consult a healthcare professional if you:
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Take prescription medications
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Have underlying medical conditions
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Are pregnant or breastfeeding
Ali Anderson, FNTP, emphasizes: “Supplements are tools, not solutions on their own. They work best when integrated into a balanced lifestyle that supports the nervous system from multiple angles.”
Final Thoughts on Stress and Supplements
Stress is complex and deeply personal. No single supplement can eliminate it entirely — but the right combination can meaningfully support your body’s natural stress response.
Whether you are interested in adaptogens, magnesium, omega-3s, GABA, or probiotics, evidence suggests these options may offer emotional steadiness, improved sleep, and better resilience.
By taking a thoughtful and informed approach, you can use supplements as part of a broader stress-management strategy that supports long-term wellbeing — without relying solely on pharmaceutical interventions.
