Calming Supplements for Stress: What Helps Day to Day

Written by Dr. Ryan Kneessi, ND

Quick answer: Chronic stress keeps cortisol and adrenaline elevated, which disrupts sleep, digestion, mood and focus. Daily practices such as slow breathing, morning light and steady meals are the foundation. Calming nutrients such as L-theanine, magnesium, phosphatidylserine, lemon balm and saffron, along with adaptogens like ashwagandha and rhodiola, can help the nervous system settle.

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Key takeaways

Chronic stress keeps cortisol and adrenaline high, which can disrupt sleep, digestion, mood and focus.

Slow breathing, morning light and steady meals are daily practices that help bring stress hormones down.

L-theanine, magnesium, lemon balm, saffron and adaptogens such as ashwagandha can help the nervous system settle.

How stress affects the body

Stress can show up as poor sleep and racing thoughts, digestive changes, and cravings with blood sugar swings. It can also bring muscle tension and headaches, and lower immune resilience.

Daily practices that lower stress hormones

Practice slow breathing, such as box breathing or 4-7-8 breathing, twice a day, and get morning sunlight to set your cortisol rhythm. Eat regular meals with protein, build an evening wind-down routine, such as an Epsom salt bath, and limit caffeine after noon.

Calming nutrients and herbs

L-theanine promotes relaxed focus; pairs well with morning coffee, and magnesium glycinate supports calm and sleep. Phosphatidylserine has been studied for stress-hormone responses to physical stress, and lemon balm, passionflower and valerian are traditional calming herbs.

Saffron has been studied for anxiety and mood, and GABA and taurine are calming amino acids. Adaptogens are another option, such as ashwagandha, rhodiola and holy basil (see understanding adaptogens).

Amounts should be individualized. Calming supplements can add to the effects of sedatives, alcohol and some antidepressants.

Is testing helpful?

For persistent stress symptoms, looking at cortisol patterns, thyroid, inflammation markers and blood sugar can help (see cortisol patterns). Functional labs are optional. They can be helpful in more complex cases.

Stress and healthy aging

Long-term stress keeps the body in a state of alarm. It raises inflammation, strains mitochondria and is associated with shorter telomeres, the protective caps on chromosomes. Building calm into daily life is one of the most effective ways to protect how you age. Related: breathwork and natural sleep aids.

When to see a naturopathic doctor

It may be time to see a naturopathic doctor if stress is affecting your sleep, digestion or mood, or if you feel anxious or on edge most days. The same is true if you want natural options alongside counseling or medication, or if you take medications and want to use calming supplements safely.

See a medical provider promptly If you are thinking about harming yourself, call or text 988 or call 911. Seek prompt care for chest pain or panic symptoms you have not had before.

What the research shows

Ashwagandha has the most human research among calming herbs. In a 2012 double-blind trial by Chandrasekhar and colleagues, 64 adults with chronic stress took 300 mg of a root extract twice daily or a placebo for 60 days. Stress questionnaire scores fell significantly more with ashwagandha, and blood cortisol dropped substantially compared with placebo. Side effects were mild and similar between groups. This was a single-center study funded with a specific extract, so other products may not perform the same way.

A 2019 trial by Lopresti and colleagues tested a different extract, 240 mg once daily, in 60 healthy but stressed adults for 60 days. Anxiety scores on a clinician-rated scale fell more than with placebo, and morning cortisol fell more as well, but the broader depression, anxiety and stress questionnaire only trended toward improvement. The trial was small and short.

L-theanine, from green tea, has gentler data. In a 2019 crossover trial by Hidese and colleagues, 30 healthy adults took 200 mg of L-theanine a day or a placebo for four weeks each. Scores for stress-related symptoms, anxiety and sleep quality improved during the L-theanine period, along with some measures of verbal fluency. With only 30 people and four weeks per phase, this is early evidence.

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Questions to bring to your clinician

These questions can help you get the most out of your next visit.

Which calming nutrient or adaptogen would fit my stress pattern and current medications?

Is a calming supplement a reasonable choice alongside my current medications and supplements?

Would it be worth checking any labs before I try a calming supplement, or is my history enough to decide?

What would tell us that a calming supplement is working well for me, and how long should we wait before reviewing it?

Frequently asked questions

What is the best supplement for stress?

L-theanine and magnesium are gentle starting points. Adaptogens such as ashwagandha are well studied for stress.

Can I take L-theanine with coffee?

Yes. Many people find it smooths the jittery edge of caffeine.

How fast do calming supplements work?

Some, such as L-theanine, work within an hour. Adaptogens usually take a few weeks.

Are calming supplements safe with antidepressants?

Some can interact. Always check with your prescriber.

Sources

Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med 2012. PMID: 23439798. https://pubmed.ncbi.nlm.nih.gov/23439798/
Lopresti AL, Smith SJ, Malvi H, et al. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore) 2019. PMID: 31517876. https://pubmed.ncbi.nlm.nih.gov/31517876/
Hidese S, Ogawa S, Ota M, et al. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients 2019. PMID: 31623400. https://pubmed.ncbi.nlm.nih.gov/31623400/
Kimura K, et al. L-Theanine reduces psychological and physiological stress responses. Biol Psychol 2007. PMID: 16930802. https://pubmed.ncbi.nlm.nih.gov/16930802/
Monteleone P, et al. Effects of phosphatidylserine on the neuroendocrine response to physical stress in humans. Neuroendocrinology 1990. PMID: 2170852. https://pubmed.ncbi.nlm.nih.gov/2170852/
MedlinePlus: Stress

This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.