Stress & anxiety
Check what applies to you and the best-matched supplements move to the top.
Nothing checked yetDefault order, by strength of evidence.
Bottom line
For stress & anxiety, start with Magnesium, Ashwagandha, L-theanine. The first one to look at is Magnesium — 200 mg for maintenance, 400 mg if you have signs of low magnesium (as elemental magnesium); After a meal. If you also sleep poorly, after dinner.
Supplements ranked for this concern
AWell researchedBSome evidenceCLimited evidence
| # | Supplement | Evidence | When | How much | Caution | |
|---|---|---|---|---|---|---|
| 1 | MagnesiumMatches your checks Often called nature's tranquilizer. Your body uses it up faster under stress, so it's a basic for managing stress. |
B | After a meal. If you also sleep poorly, after dinner. | 200 mg for maintenance, 400 mg if you have signs of low magnesium (as elemental magnesium) | If you have kidney disease, talk to your doctor first. If you often get diarrhea, avoid magnesium oxide. | Compare products |
| 2 | AshwagandhaMatches your checks An herb that lowers the stress hormone cortisol. Human studies found less anxiety, so it's one of the most often suggested. |
A | Daily, consistently. For sleep, take it in the evening. | 10–30 mg of withanolides a day (about 300–600 mg of KSM-66) | Rarely it may raise liver enzymes. Avoid it if you have an overactive thyroid or are pregnant. | Compare products |
| 3 | L-theanineMatches your checks Comes from green tea and helps calm the "fight or flight" nervous system. A good add-on when you're under a lot of mental strain. |
B | Any time. If it keeps you up, take it during the day. | As directed on the product label | Rarely it can cause headaches or make sleep worse. If so, stop taking it. | Details |
| 4 | RhodiolaMatches your checks An herb officially recognized in some countries for easing stress-related fatigue. A good fit when you feel worn out and listless. |
B | As directed on the product label, consistently for at least a month | As directed on the label of a standardized extract | Dosing information is limited, so don't raise the dose on your own. Choose either rhodiola or ashwagandha, not both. | Details |
| 5 | B-complexMatches your checks Used up quickly because your body needs it to make stress hormones. Pantothenic acid (B5) in particular is often used for stress-related exhaustion. |
B | After breakfast or lunch (at night it can disturb sleep) | 1 capsule with 20–50 mg of each main B vitamin, 2 if you're very tired (total B6 at 100 mg or less) | If you have gout, avoid products with high-dose B3 (niacin). | Compare products |
| 6 | LecithinMatches your checks Helps shift your body into relaxation mode and lower tension. Used with magnesium for stress-related anxiety and tension headaches. |
C | After dinner or before bed | 5–10 g a day (1 tablespoon of granules is about 10 g) | Some people find it actually keeps them awake. If you take a blood thinner, talk to your doctor. | Details |
| 7 | ProbioticsMatches your checks Your gut and brain are connected. Studies suggest some strains may ease mood and stress responses (evidence is still limited). |
C | At the same time every day; before breakfast works well | 5–10 billion CFU a day, from a product that names mood-related strains | Avoid them if you take immunosuppressants or just had major surgery. | Compare products |
Medications to watch out for
If you take any medication, talk to your doctor or pharmacist before starting.
Sleeping pills and sedatives (zolpidem/Ambien, benzodiazepines, etc.)AshwagandhaSedating effects add up and may make you too drowsy or sluggish. Talk to your doctor.
Thyroid hormone medicine (levothyroxine/Synthroid)AshwagandhaMay increase thyroid hormone levels. Avoid it if you have an overactive thyroid, and talk to your doctor.
ImmunosuppressantsAshwagandha · ProbioticsMay affect the immune system, and probiotic bacteria could pass into the blood. Talk to your doctor first.
Blood pressure medicineMagnesium · Lecithin · AshwagandhaMay lower blood pressure further and make you dizzy.
Blood thinners such as warfarin (Coumadin) and aspirinLecithinSome studies suggest it may affect clotting. Talk to your doctor.
Before supplements: daily habits
- 01Relax your neck and shoulders and take slow, deep breaths to help calm tense nerves.
- 02The more coffee and alcohol you have, the more magnesium you lose. Cut back during stressful stretches.
- 03Pick just one adaptogen (ashwagandha or rhodiola) and start it together with magnesium.
- 04Stacking several calming ingredients can leave you dizzy and sluggish. Add them one at a time.
- 05If low mood or anxiety lasts more than 2 weeks, see a doctor before turning to supplements.
Product comparison
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Magnesium Citrate 200 mg TabletsBest value NOW Foods |
Citrate | 400 mg | 250 | Low | Amazon → |
| Magnesium Bisglycinate Powder (Albion)Best value NOW Foods |
Bisglycinate powder (Albion) | 250 mg | 91 | Low | Amazon → |
| Magnesium Citrate Pure PowderBest value NOW Foods |
Citrate powder | 435 mg | 76 | Low | Amazon → |
| Natural CALM Magnesium Powder (Raspberry Lemon)Best value Natural Vitality |
Citrate (magnesium carbonate + citric acid, forms when mixed with water) | 325 mg | 100 | Low | Amazon → |
| Magnesium (Citrate) 100 mg Life Extension |
Citrate | 200 mg | 100 | Low | Amazon → |
| High Absorption Magnesium (Glycinate Lysinate Chelate) Doctor's Best |
Glycinate/lysinate chelate (Albion) | 200 mg | 240 | Low | Amazon → |
| Magnesium Citrate Veg Capsules NOW Foods |
Citrate | 400 mg | 240 | Low | Amazon → |
| Magnesium Glycinate 100 mg (Albion) NOW Foods |
Bisglycinate chelate (Albion) | 200 mg | 180 | Average | Amazon → |
Compare all Magnesium products →
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Ashwagandha Root 600 mgBest value Nutricost |
Root standardized extract capsule (2.5% withanolides) | 600 mg | 120 | Low | Amazon → |
| Ashwagandha 125 mg (Sensoril) Nature Made |
Sensoril root and leaf extract capsule (10% withanolides) | 125 mg | 60 | Low | Amazon → |
| Ashwagandha 450 mg Standardized Extract NOW Foods |
Root and leaf standardized extract capsule (2.5% withanolides) | 450 mg | 90 | Low | Amazon → |
| Optimized Ashwagandha (Sensoril) Life Extension |
Sensoril root and leaf extract capsule (10% withanolide glycosides) | 125 mg | 60 | Low | Amazon → |
| KSM-66 Ashwagandha Capsules 300 mg Nootropics Depot |
KSM-66 root extract capsule | 300 mg | 90 | Average | Amazon → |
| mykind Organics Ashwagandha (with Fermented Ginger & Probiotics) Garden of Life |
Organic root extract tablet + small amounts of fermented ginger and probiotics | 600 mg | 60 | Average | Amazon → |
| Ashwagandha 300 mg (KSM-66) Jarrow Formulas |
KSM-66 root extract capsule | 300 mg | 120 | Average | Amazon → |
| Ashwagandha 1,000 mg (with KSM-66) Youtheory |
KSM-66 extract + root powder capsule, small amount of ginger extract | 1000 mg | 60 | High | Amazon → |
Compare all Ashwagandha products →
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Vitamin B12 (Methylcobalamin) 2000 mcgBest value Nutricost |
Methylcobalamin (active) capsule | 1 capsule: B12 2,000 mcg | 240 | Low | Amazon → |
| Methyl B-12 1000 mcg Lozenges NOW Foods |
Methylcobalamin (active), dissolvable lozenge | 1 lozenge: B12 1,000 mcg (label 1–2) | 100 | Low | Amazon → |
| High Potency Vitamin B Complex 462mg Nutricost |
Regular B vitamins + methyl B12 | 1 capsule: B1 60, B2 75, B6 50 mg, B12 1,000 mcg | 120 | Low | Amazon → |
| Super B Vitamin B Complex Sustained Release Bronson |
Regular B vitamins, time-release tablet | 1 tablet: B1, B2, B6 50 mg each | 60 | Average | Amazon → |
| Coenzyme B-Complex with Methylfolate and B12 Country Life |
Coenzyme (active) B1, B2, B6 + methyl and adenosyl B12 | 1 capsule: B1, B2, B6 25 mg each, B12 250 mcg (label 1–2 capsules) | 240 | Average | Amazon → |
| Active B-Complex with Methylfolate Integrative Therapeutics |
Active B2, B6, folate (Quatrefolic), B12 (methyl) | 1 capsule: B1, B2, B6 25 mg each, B12 500 mcg (label 1–2 capsules) | 60 | Average | Amazon → |
| B-Complex Plus Pure Encapsulations |
Active B2, B6, folate (Metafolin), B12 (methyl) | 1 capsule: B1 100, B2 12.7, B6 16.7 mg (label 1–2 capsules) | 120 | High | Amazon → |
| High Strength Super B-Complex (Methylated & Active) Igennus |
Active B2, B6, folate (5-MTHF), B12 (methyl), time-release tablet | 2 tablets: B1 40, B2 28, B6 40 mg, B12 1,800 mcg | 180 | High | Amazon → |
Compare all B-complex products →
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Saccharomyces Boulardii + MOSBest value Jarrow Formulas |
Saccharomyces boulardii (probiotic yeast) + MOS | 1 capsule: 5 billion | 180 | Low | Amazon → |
| Probiotic-10 25 Billion NOW Foods |
Danisco 10-strain capsule | 1 capsule: 25 billion CFU | 100 | Low | Amazon → |
| Colon Health Daily Probiotic Phillips' |
LGG + BB-12 | 1 capsule: 3 billion CFU (through expiration) | 60 | Low | Amazon → |
| Pro Strength Digestive Daily Probiotic 12 Billion Culturelle |
LGG single strain + inulin | 1 capsule: 12 billion CFU | 60 | Average | Amazon → |
| Ultimate Flora Women's Care 25 Billion Renew Life |
12 strains including vaginal strains (GR-1, RC-14) | 1 capsule: 25 billion CFU | 30 | Average | Amazon → |
| Digestive Daily Probiotic 10 Billion Culturelle |
LGG single strain + inulin | 1 capsule: 10 billion CFU | 30 | Average | Amazon → |
| Probiotic 40 Billion CFU BioSchwartz |
Danisco 4-strain capsule | 2 capsules: 40 billion CFU (20 billion guaranteed through expiration) | 120 | Average | Amazon → |
| Ultimate Flora Extra Care 30 Billion Renew Life |
12-strain capsule, mostly Bifidobacteria | 1 capsule: 30 billion CFU | 30 | Average | Amazon → |
Compare all Probiotics products →
Cost per day is relative — compared with other products of the same supplement. Check Amazon for the current price. Some links are affiliate links.