These Are the Best Vitamins and Supplements for Stress Relief

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Finding new ways to manage stress seems to be high on many people’s to-do list. And while yoga, meditation, and mindfulness are all smart activities to center yourself and reduce your anxiety, making sure you are getting all your necessary vitamins for stress may be a good place to start.

It’s important to remember that while supplements can significantly aid in stress management, they should be part of a holistic approach that includes a healthy diet, regular exercise, and adequate sleep, says Melissa Snover, registered nutritionist and CEO and founder of Nourished.

Meet the Experts: Julie Stefanski, M.Ed., R.D.N., registered dietitian nutritionist and spokesperson for the Academy of Nutrition & Dietetics; Melissa Snover, registered nutritionist and CEO and founder of Nourished; Jim White R.D.N., ACSM EX-P, owner of Jim White Fitness & Nutrition Studios.

Still, sometimes a boost of a vitamin via supplementation can make a big difference for your stress management. With that in mind, we tapped nutritionists to weigh in on how vitamins and minerals impact stress and how to choose the best supplement for you. Below, find our expert-approved selections for vitamins for stress.

Big Chill - Calming Supplement With Rhodiola Rosea

Rhodiola rosea is an herb that grows in regions of Russia and Asia that has long been known to stimulate your body’s stress response system to increase stress resistance. A study in 2009 examined the effectiveness of Rhodiola Rosea in improving stress-related fatigue, says Jim White R.D.N., ACSM EX-P, owner of Jim White Fitness & Nutrition Studios. “After 28 days of supplementation, fatigue decreased, as well as cortisol, and the ability to concentrate increased.” While these reviewers did not recommend specific supplements, White recommends this one by HUM. This company is third-party tested, thus verifying its effectiveness, he adds.

Magnesium Glycinate Complex

As opposed to magnesium oxide and sulfate, magnesium glycinate is better absorbed by the body, says White. Also, magnesium glycinate has antioxidant and anti-inflammatory properties, so it may help reduce pain and inflammation in the body. Additionally, this brand is recommended by other dietitians and is best for anxiety, White explains.

Organic Ashwagandha Root Extract Powder

Ashwagandha is an adaptogen, which means it can help the body manage stress by balancing cortisol levels, says Snover. Several studies have found people who took ashwagandha had lower stress and anxiety levels than those who took a placebo. This supplement specifically has only one ingredient, and that is ashwagandha powder concentrate, says White. Plus, it’s third-party tested, so you can feel more confident that what you’re using is legit.

L-Theanine Supplement - 200 mg, 60 Capsules

L-theanine is an amino acid found in tea leaves, particularly green tea and loose-leaf tea. Studies have shown that the consumption of green tea amino acid L-theanine may aid in reducing stress, although more research must be performed, says White. Other research suggests the supplement may improve cognitive functioning, as well. “The best way to take L-theanine is through a 200 mg dosage,” White advises, which is why he recommends this particular product.

Liquid Vitamin D-3, 2-Ounce

Vitamin D is another crucial ingredient; it's key for mood regulation and overall mental health, says Snover. Research has shown that low vitamin D levels are linked to increased anxiety and depression. Keep in mind that this doesn’t necessarily mean that vitamin D deficiency causes anxiety and depression, but it’s clear that vitamin D supports brain health. Both vitamin D2 and D3 are absorbed by the body, and serum concentration is the “main indicator of vitamin D status,” says White. White recommends this brand because it’s budget-friendly and third-party verified. “The only thing to note is that this ingredient contains coconut oil, so those with a coconut allergy cannot take it,” White points out.

B-Complex Plus

B-vitamins play a vital role in energy production and cognitive function, which can significantly help with the physical and mental effects of stress, says Snover. Several studies have found that vitamin B-complex can successfully reduce stress. And when it comes to a specific pick, the brand Pure Encapsulation goes above the expectations of United States Pharmacopeia (USP), as well as the Current Good Manufacturing Practices (CGMPs), which is established by the FDA, says White. “It is also third-party tested, made with ingredients supported by research...Therefore, my recommendation is the Pure Encapsulations B-Complex Plus - B Vitamins,” he states.

Ginseng Complex Capsules

Ginseng supports overall vitality and resilience, helping the body cope with both physical and mental stress, says Snover. Both Asian and American ginseng are proven to improve stress resistance, says White. “Thus, it is best to take a complex of different types of ginseng,” he advises, which is why he recommends this supplement from Nature’s Bounty that includes Panax Ginseng Extract, American Ginseng Extract, Chinese Red Ginseng Extract, and vitamin B-12.

How to choose the best stress vitamin for you

Look for third-party verification. It is important to look at supplements that have been backed by research, are proven to be effective, and are third-party tested, says White. “Look into the companies creating the companies, and make sure they adhere to FDA guidelines and are medically credible,” he adds.

Try to avoid filler ingredients when possible. When selecting a vitamin, look for products that combine high-quality, bioavailable ingredients and are free from unnecessary fillers and additives, says Snover. This could mean keeping it simple with the formulas and avoiding added sugars or preservatives.

Consult your doctor. It’s important to speak with your doctor before taking supplements regularly, says White. So before you start adding pills, drops, or powders to your daily regimen, talk to your doctor about what might be the best vitamin and course of treatment for you and your stress management.

How do vitamins and minerals impact stress?

Vitamins and minerals benefit our physical health, which in turn benefit our emotional health caused by outside stressors, says White. “For example, antioxidants (vitamins A, C, and E) prevent anti-oxidative damage, where damage from free radicals results in oxidative stress.” Thus, these vitamins help regulate our environmental stressors, he explains.

In other words, vitamins and minerals can play a crucial role in managing stress by supporting the body’s physiological functions, says Snover. “Key nutrients such as B-vitamins and vitamin D contribute to the production of neurotransmitters, regulation of the nervous system, and reduction of inflammation, all of which can help alleviate stress,” she explains.

Other ways to relieve stress

It’s important to keep in mind that a dietary supplement won’t cancel out the chronic effects of stress, says Julie Stefanski, M.Ed., R.D.N., registered dietitian nutritionist and spokesperson for the Academy of Nutrition & Dietetics. “Practicing good self-care by getting enough sleep, limiting alcohol and nicotine, including nutritious foods, and discussing your sources of stress with your healthcare provider and licensed mental health practitioner are important steps to take to deal with chronic and short-term stressors,” she advises.

How we chose the best vitamins for stress

We tapped our experts Julie Stefanski, M.Ed., R.D.N., registered dietitian nutritionist and spokesperson for the Academy of Nutrition & Dietetics; Melissa Snover, registered nutritionist and CEO and founder of Nourished; and Jim White R.D.N., ACSM EX-P, owner of Jim White Fitness & Nutrition Studios, to share their product recommendations and expert insights into how to best choose a vitamin for stress that is right for you. We also pored over numerous online reviews and conducted our own research to select the best supplements for this list.

Why trust us

For more than 70 years, Prevention has been a leading provider of trustworthy health information, empowering readers with practical strategies to improve their physical, mental, and emotional well-being. Our editors interview medical experts to help guide our health-focused product selections. Additionally, Prevention also examines hundreds of reviews—and often conducts personal testing done by our staff—to help you make informed decisions.

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