The Best Vitamins and Supplements for Stress, According to Dietitians

1. Magnesium

Magnesium is an essential mineral that plays a central role in the body’s stress response. It acts as a cofactor in more than 300 enzymatic reactions, many of which are involved in regulating the nervous system and modulating the release of stress hormones like cortisol. When magnesium levels are adequate, the body is better equipped to maintain a calm and balanced mood. Conversely, magnesium deficiency has been linked to increased anxiety, irritability, and difficulty relaxing.

Dietary sources of magnesium include leafy green vegetables, nuts, seeds, whole grains, and legumes. Despite its abundance in food, research shows that many people do not meet their daily magnesium needs, especially during periods of heightened stress when magnesium is excreted more rapidly (NIH Office of Dietary Supplements). Supplementation can help replenish magnesium levels, with studies indicating that magnesium supplements may reduce the severity of stress-related symptoms, improve sleep quality, and support overall nervous system health (NCBI). For those seeking natural ways to manage stress, magnesium is a well-researched and widely recommended option by dietitians.

2. Vitamin B6

Vitamin B6, also known as pyridoxine, plays a crucial role in the synthesis of neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA), all of which are key modulators of mood and stress response. Adequate levels of vitamin B6 help support balanced brain chemistry and promote a sense of calm and well-being. Low levels of this vitamin have been associated with symptoms of irritability, anxiety, and even depression, highlighting its importance in mental health (NIH Office of Dietary Supplements).

Vitamin B6 is found in a variety of foods, including poultry, fish, potatoes, chickpeas, bananas, and fortified cereals. However, some individuals—such as those with certain medical conditions or restricted diets—may have difficulty obtaining enough B6 through food alone. Supplementation may be considered for those at risk of deficiency or experiencing symptoms potentially related to low B6 intake. It’s important to be mindful of dosage, as excessive vitamin B6 can lead to nerve damage over time (NCBI). Consulting a healthcare provider or registered dietitian is recommended to determine the appropriate amount for individual needs.

3. Ashwagandha

Ashwagandha (Withania somnifera) is a well-known adaptogenic herb traditionally used in Ayurvedic medicine to help the body adapt to stress and promote overall resilience. As an adaptogen, ashwagandha supports the regulation of cortisol, the body’s primary stress hormone, which can become elevated under chronic stress conditions. This balancing effect on the nervous and endocrine systems makes it a popular natural remedy for stress management.

Multiple clinical studies have demonstrated ashwagandha’s effectiveness in reducing perceived stress and anxiety. For example, a randomized, double-blind, placebo-controlled trial found that participants who took ashwagandha root extract experienced significant reductions in stress levels compared to those given a placebo (NCBI). Other research has also noted improvements in sleep quality and a reduction in symptoms of anxiety (PubMed).

As with any supplement, safe usage guidelines are essential. Most studies use doses ranging from 250 to 600 mg of standardized root extract per day. Ashwagandha is generally considered safe for most people, but it’s best to consult a healthcare provider before starting, especially for those who are pregnant, breastfeeding, or taking medications.

4. L-Theanine

L-theanine is a unique amino acid predominantly found in tea leaves, especially green tea (Camellia sinensis). It is celebrated for its calming effects on the mind without causing drowsiness, making it a popular natural remedy for stress and anxiety. L-theanine works by increasing the production of alpha brain waves, which are associated with a relaxed yet alert mental state. Studies indicate that L-theanine can help reduce physiological and psychological stress responses, promoting mental clarity and focus (NCBI).

Green tea naturally contains L-theanine, but the amounts can vary depending on the type and preparation. While regularly drinking green tea can provide some benefits, therapeutic doses of L-theanine—typically ranging from 100 to 400 mg—are more easily achieved through supplementation. Supplements offer a standardized dose and are caffeine-free, unlike green tea, which may not be suitable for those who are sensitive to caffeine.

Supplementation may be particularly beneficial for individuals experiencing high-stress levels, trouble relaxing, or difficulty concentrating. L-theanine is generally considered safe with few reported side effects (WebMD). However, individuals should consult a healthcare professional to determine if L-theanine supplementation is appropriate for their needs.

5. Omega-3 Fatty Acids

Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), play a crucial role in maintaining brain health and supporting the nervous system. These essential fats are known for their anti-inflammatory properties and their ability to influence neurotransmitter function, both of which are important for stress regulation and mental well-being. Research suggests that adequate omega-3 intake may help reduce symptoms of anxiety and stress by promoting balanced brain chemistry and protecting against the negative effects of chronic stress (NCBI).

Oily fish such as salmon, mackerel, sardines, and anchovies are excellent dietary sources of omega-3s. However, many people do not consume fish regularly, which can make it challenging to meet recommended intake levels. For those with limited fish consumption, omega-3 supplements—often in the form of fish oil or algal oil for vegetarians—offer a convenient alternative.

Clinical studies indicate that daily doses ranging from 1,000 to 2,000 mg of combined EPA and DHA may be effective for supporting stress reduction and mental health (NIH Office of Dietary Supplements). As with any supplement, it is best to consult a healthcare provider to determine the most suitable dosage and form for individual needs.

6. Rhodiola Rosea

Rhodiola rosea is an adaptogenic herb traditionally used in Scandinavian and Russian medicine to help the body cope with physical and mental stress. Its adaptogenic properties stem from active compounds such as rosavin and salidroside, which are believed to enhance the body’s resistance to stress and promote equilibrium in the nervous system. Rhodiola is thought to influence stress-related neurotransmitters, including serotonin and dopamine, thereby supporting mood and cognitive function.

Research results on rhodiola’s effects on mood and stress are promising but somewhat mixed. Some studies show significant reductions in fatigue, anxiety, and symptoms of burnout with rhodiola supplementation (NCBI). Other trials report more modest benefits, with improvements mainly seen in individuals experiencing mild to moderate stress (NCBI). The variability in results may be due to differences in dosage, extract standardization, and study design.

For practical use, most studies have used dosages between 200 and 600 mg of standardized rhodiola extract daily. It is generally well-tolerated, but it is best taken in the morning to avoid potential sleep disturbances. As with any supplement, consultation with a healthcare provider is recommended, especially for those taking medications or managing chronic conditions.

7. Vitamin D

Vitamin D is well-recognized for its importance in bone health, but emerging research highlights its critical role in mood regulation and the body’s stress response. Vitamin D receptors are found throughout the brain, and this nutrient is involved in the synthesis of neurotransmitters such as serotonin, which influences mood, emotional balance, and resilience to stress. Low vitamin D levels have been associated with increased risk of depression, anxiety, and heightened stress sensitivity (NCBI).

Vitamin D deficiency is surprisingly common worldwide, especially in regions with limited sunlight exposure, among individuals with darker skin, and in those who spend most of their time indoors. According to the Centers for Disease Control and Prevention (CDC), roughly one in four Americans may have inadequate vitamin D levels.

To address deficiency, supplementation is often recommended, particularly during winter months or for those at risk. Typical dosages range from 600 to 2,000 IU daily, although some individuals may require higher amounts based on blood test results and healthcare provider recommendations (NIH Office of Dietary Supplements). Regular monitoring ensures safe and effective vitamin D supplementation for optimal mood and stress management.

8. Probiotics

Probiotics are live microorganisms that support a healthy gut microbiome, which plays a pivotal role in the gut-brain axis—the complex communication network between the gastrointestinal tract and the brain. Emerging research suggests that a balanced gut microbiota can positively influence mood, stress levels, and cognitive function by modulating inflammation and neurotransmitter production (NCBI). Disruption of gut health, on the other hand, has been linked to increased anxiety, depression, and heightened stress responses.

Different probiotic strains offer varying benefits for mental well-being. For stress reduction, strains such as Lactobacillus rhamnosus, Bifidobacterium longum, and Lactobacillus helveticus have demonstrated potential in clinical studies to lower cortisol levels, improve mood, and reduce anxiety symptoms (Frontiers in Neuroscience). The effectiveness of probiotics is strain-specific, so choosing supplements with clinically validated strains is crucial.

Probiotics may be especially helpful for individuals experiencing digestive discomfort alongside stress, or for those with a history of antibiotic use, which can disrupt gut flora. Consulting a healthcare provider or registered dietitian can help determine the most appropriate probiotic supplement and dosage for individual needs and stress management goals.

9. Vitamin C

Vitamin C, or ascorbic acid, is a powerful antioxidant that protects the body’s cells from oxidative stress—a process that is often heightened during periods of psychological and physical stress. This vitamin is also vital for the synthesis of neurotransmitters such as norepinephrine, which play a role in mood regulation and stress response. During times of increased stress, the body’s demand for vitamin C rises, and deficiency can contribute to feelings of fatigue, irritability, and lowered immunity (NCBI).

Fruits and vegetables, especially citrus fruits, strawberries, kiwi, bell peppers, and broccoli, are excellent sources of vitamin C. Consuming a varied and colorful diet is the best way to maintain adequate levels and reap the antioxidant benefits. However, some individuals may find it challenging to meet their needs through food alone, particularly during periods of chronic stress or illness, when vitamin C is depleted more rapidly.

Supplements can help bridge the gap for those at risk of deficiency or with increased requirements. Most adults benefit from 75-90 mg daily, though higher doses may be recommended in times of stress (NIH Office of Dietary Supplements). Always consult a healthcare professional before significantly increasing vitamin C intake.

10. GABA (Gamma-Aminobutyric Acid)

GABA (gamma-aminobutyric acid) is a key inhibitory neurotransmitter in the brain, known for its calming and anti-anxiety effects. By reducing neuronal excitability, GABA helps to regulate mood, promote relaxation, and counteract the overstimulation that often accompanies stress. Low GABA activity has been linked to increased anxiety, restlessness, and difficulty sleeping (NCBI).

The body naturally produces GABA, primarily in the brain, and certain practices—such as meditation, yoga, and regular exercise—may help support its production. Some foods, including fermented products like kimchi and yogurt, also contain small amounts of GABA. GABA supplements are available and marketed for stress relief, but there is debate about their efficacy, as it is unclear how much supplemental GABA crosses the blood-brain barrier and directly influences brain chemistry (Healthline).

When considering GABA supplementation, it is important to start with a low dose and monitor for side effects such as drowsiness or changes in mood. Individuals with underlying health conditions or those taking medication should consult a healthcare provider before use to ensure safety and appropriate dosing.

11. Zinc

Zinc is an essential trace mineral involved in numerous physiological processes, including immune function, cellular repair, and especially mood regulation. It acts as a cofactor for enzymes that synthesize neurotransmitters such as serotonin and dopamine, both of which are vital for maintaining emotional balance and managing stress. Research indicates that zinc deficiency may contribute to symptoms of depression, anxiety, and impaired stress response, underscoring its importance in mental health (NCBI).

Dietary sources of zinc include oysters, beef, poultry, beans, nuts, whole grains, and dairy products. While animal-based foods tend to provide more bioavailable zinc, vegetarians and vegans can still meet their needs with careful planning and by incorporating fortified foods. However, absorption from plant sources can be inhibited by phytates, which are found in legumes and whole grains, sometimes making supplementation necessary for those at risk of deficiency (NIH Office of Dietary Supplements).

Zinc supplementation may be considered for individuals experiencing chronic stress, compromised immune function, or dietary limitations. Adult recommendations typically range from 8 to 11 mg daily, but it’s best to consult a healthcare provider before starting supplements, as excessive zinc intake can interfere with the absorption of other essential minerals.

12. Valerian Root

Valerian root (Valeriana officinalis) is a traditional herbal remedy celebrated for its calming properties and has been used for centuries to alleviate symptoms of anxiety and promote restful sleep. The root contains compounds such as valerenic acid and various antioxidants that interact with gamma-aminobutyric acid (GABA) receptors in the brain, producing a mild sedative effect that may help reduce feelings of stress and nervous tension (NCBI).

Clinical studies on valerian root have shown mixed results regarding its effectiveness for stress and sleep. Some research reports improvements in sleep quality, reduced time to fall asleep, and lower anxiety levels, while other studies find minimal effects. The variability might be due to differences in dosage, preparation, and individual sensitivity (Sleep Foundation). Nonetheless, many dietitians recommend valerian root as a gentle and natural option for those seeking relief from mild stress or sleep disturbances.

Valerian root is generally considered safe for short-term use, with typical doses ranging from 300 to 600 mg taken before bedtime. Extended use or high doses may cause side effects such as headache, dizziness, or digestive upset. Consulting a healthcare professional before use is advised, especially for those taking other medications or managing chronic health conditions.

13. B-Complex Vitamins

B-complex vitamins comprise a group of eight water-soluble nutrients—B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin)—that work synergistically to support energy metabolism, brain function, and the body’s stress response. These vitamins are integral to the production of neurotransmitters, maintenance of nervous system health, and regulation of adrenal gland activity, all of which are critical when coping with stress. Chronic stress can deplete B vitamins, increasing the risk for fatigue, irritability, poor concentration, and low mood (NCBI).

Multi-B supplements, also known as B-complex supplements, provide a balanced combination of all eight B vitamins, making them more effective than single-vitamin formulations for supporting overall stress resilience. These supplements can help bridge nutritional gaps, especially for individuals with increased needs—such as those under chronic stress, pregnant women, older adults, and people following restrictive diets. Most B-complex supplements deliver doses close to or above daily recommended values to replenish stores efficiently.

Signs of B vitamin deficiency include persistent fatigue, mood swings, confusion, poor memory, and tingling sensations in the hands or feet. If these symptoms arise, or if stress levels are consistently high, consulting a healthcare provider about B-complex supplementation is a prudent step for optimal mental and physical well-being (NIH Office of Dietary Supplements).

14. Lavender

Lavender (Lavandula angustifolia) is widely recognized for its calming and soothing properties, making it a popular natural remedy for reducing anxiety and promoting relaxation. The active compounds in lavender, such as linalool and linalyl acetate, are believed to interact with neurotransmitter systems in the brain to help decrease nervous system activity and ease symptoms of stress and anxiety (NCBI). Lavender’s gentle effects have led to its use in a variety of wellness practices around the world.

Lavender is most commonly used in aromatherapy, where inhaling its essential oil can quickly induce a sense of calm. Several studies have found that lavender aromatherapy can reduce anxiety in both clinical and everyday settings. Oral lavender supplements, such as capsules containing lavender oil, have also been shown to promote relaxation and improve sleep, though they should be used with care and under professional guidance (Sleep Foundation).

For safe use, add a few drops of lavender essential oil to a diffuser, bath, or pillow, or consider a standardized oral supplement if recommended by a healthcare provider. Avoid ingesting essential oil directly, and always perform a patch test before applying to the skin to prevent irritation.

15. Melatonin

Melatonin is a hormone naturally produced by the pineal gland in the brain, primarily responsible for regulating the sleep-wake cycle. Its secretion increases in the evening, signaling the body to prepare for rest. Adequate sleep is essential for stress management, as chronic sleep deprivation can exacerbate anxiety, lower resilience, and disrupt mood regulation. Supplementing with melatonin has been shown to improve sleep onset, duration, and quality, which in turn can help reduce stress levels and promote emotional balance (NCBI).

Natural sources of melatonin include certain foods such as tart cherries, walnuts, and tomatoes, though the amounts are considerably lower than those found in supplements. Melatonin supplements are available in various forms, including tablets, gummies, and liquid, making it easy to tailor dosing to individual needs. They are most commonly used to address insomnia, jet lag, or shift work-related sleep disturbances (Sleep Foundation).

For best results, melatonin should be taken 30 minutes to an hour before bedtime, with typical doses ranging from 0.5 to 5 mg. It’s important to use the lowest effective dose and consult a healthcare provider, especially for long-term use or when combined with other medications.

16. Holy Basil (Tulsi)

Holy basil, also known as tulsi (Ocimum sanctum), is a revered adaptogenic herb in Ayurvedic medicine, recognized for its ability to help the body adapt to stress and restore balance. The plant contains bioactive compounds such as eugenol, ursolic acid, and rosmarinic acid, which have been shown to modulate the stress response by lowering cortisol levels and enhancing the body’s resilience to physical and emotional stressors (NCBI).

Research on holy basil demonstrates promising effects on stress markers and mood. Clinical trials have found that regular consumption of holy basil extract can significantly reduce symptoms of anxiety, improve mood, and decrease levels of perceived stress (NCBI). The herb is also noted for its anti-inflammatory and antioxidant properties, which contribute to overall well-being and support the nervous system during periods of chronic stress.

Holy basil can be prepared as a tea by steeping fresh or dried leaves in hot water, or it can be consumed in capsule or tincture form for more concentrated benefits. For optimal results, incorporate tulsi tea into a daily self-care routine or follow supplement dosing guidelines recommended by a healthcare provider.

17. L-Tryptophan

L-tryptophan is an essential amino acid critical for the production of serotonin, a neurotransmitter that influences mood, sleep, and stress resilience. Once consumed, tryptophan is converted in the brain to serotonin, which helps regulate emotional well-being and promote relaxation. Serotonin is also a precursor to melatonin, further linking tryptophan to healthy sleep patterns, which are essential for stress management (NCBI).

Dietary sources of tryptophan include turkey, chicken, eggs, cheese, nuts, seeds, soy products, and bananas. While a balanced diet can provide adequate amounts for most people, certain circumstances—such as chronic stress, restrictive diets, or sleep disturbances—may increase the body’s need for tryptophan. In such cases, supplementation can be considered to help support mood and improve sleep quality (NIH Office of Dietary Supplements).

For optimal effectiveness, L-tryptophan supplements are best taken in the evening, about 30-60 minutes before bedtime, to support serotonin and melatonin production. Typical doses range from 250 to 425 mg. As with all supplements affecting neurotransmitters, it is important to consult a healthcare provider, especially for those taking antidepressant medications.

18. Passionflower

Passionflower (Passiflora incarnata) is a traditional herbal remedy known for its calming and anxiolytic properties. The plant contains flavonoids and alkaloids that interact with the gamma-aminobutyric acid (GABA) system in the brain, promoting relaxation and reducing symptoms of anxiety and stress. Clinical studies have shown that passionflower can help decrease anxiety levels and improve sleep quality, making it a popular choice for individuals seeking natural stress relief (NCBI).

Passionflower is commonly consumed as a tea, made by steeping dried leaves and flowers in hot water, which offers a gentle and soothing effect. For those seeking a more concentrated dose, passionflower extract is available in capsule, tablet, and tincture forms. Extracts typically provide standardized levels of active compounds, ensuring consistency and potency compared to herbal teas.

Passionflower is generally regarded as safe when used in recommended amounts for short durations. Possible side effects include drowsiness, dizziness, or mild digestive upset. It’s advisable to avoid combining passionflower with sedatives or anti-anxiety medications unless under medical supervision. Pregnant or breastfeeding women should consult a healthcare provider before use (Sleep Foundation).

19. Selenium

Selenium is a trace mineral with potent antioxidant properties, crucial for protecting cells from oxidative stress and supporting immune and thyroid function. By neutralizing free radicals, selenium helps to reduce inflammation, which can be elevated during periods of chronic stress. Additionally, selenium is involved in the synthesis of selenoproteins that support brain health and mood regulation. Studies have linked optimal selenium levels with reduced risk of anxiety and depression, highlighting its importance in mental well-being (NCBI).

Brazil nuts are one of the richest natural sources of selenium, with a single nut often providing well above the daily recommended intake. Other dietary sources include seafood, eggs, sunflower seeds, and whole grains. While most people can meet their selenium needs through diet, those with limited access to selenium-rich foods or absorption issues may benefit from supplementation. Selenium supplements are widely available, but dosing should be approached with care, as excessive intake can lead to toxicity.

Deficiency is rare but can occur in individuals with restrictive diets, certain digestive disorders, or living in regions with selenium-poor soil. The recommended dietary allowance for adults is 55 mcg per day (NIH Office of Dietary Supplements). Always consult a healthcare provider before starting selenium supplements to avoid adverse effects.

20. Phosphatidylserine

Phosphatidylserine is a phospholipid found in high concentrations within brain cell membranes, where it plays a vital role in maintaining cellular structure, fluidity, and communication between neurons. This compound is essential for healthy cognitive function and has garnered attention for its potential in reducing the effects of stress, particularly by modulating cortisol, the primary stress hormone. Research suggests phosphatidylserine supplementation can help lower elevated cortisol levels following physical or mental stress, leading to improved mood, sharper cognition, and faster recovery from stressors (NCBI).

Several clinical studies found that phosphatidylserine, when taken regularly, may help blunt cortisol spikes and improve symptoms of stress-induced fatigue and mental decline. For example, supplementation has been shown to support memory and attention, particularly during periods of elevated stress or in older adults (NCBI).

Phosphatidylserine is present in small amounts in foods such as soybeans, egg yolks, and organ meats, but supplements provide a more concentrated and standardized dose. Typical recommendations range from 100 to 300 mg per day. As with any supplement, it is best to consult a healthcare provider before starting, especially for those with underlying health conditions or taking medications.

21. Ginseng

Ginseng is a renowned adaptogenic herb widely used for its ability to enhance the body’s resilience to physical and psychological stress. The two most common types are Asian ginseng (Panax ginseng) and American ginseng (Panax quinquefolius). Both varieties contain ginsenosides, the active compounds responsible for ginseng’s stress-modulating and energy-boosting effects, but they differ slightly in their specific properties and potency (NCBI).

Asian ginseng is generally considered more stimulating and is traditionally used to enhance stamina, mental performance, and resistance to stress. In contrast, American ginseng is seen as more calming and better suited for reducing fatigue and supporting relaxation. Clinical studies suggest that both types may help regulate the hypothalamic-pituitary-adrenal (HPA) axis, thereby balancing cortisol levels and improving mood during periods of chronic stress (Mount Sinai).

Ginseng can be consumed as a tea, capsule, or tincture. For stress management, standardized extracts are recommended, with typical doses ranging from 200 to 400 mg daily. Prolonged use should be monitored by a healthcare provider, as ginseng may interact with certain medications and is not recommended for individuals with high blood pressure or hormone-sensitive conditions.

22. Licorice Root

Licorice root (Glycyrrhiza glabra) is a traditional herbal remedy commonly used to support adrenal function and manage stress by influencing cortisol metabolism. The active compound, glycyrrhizin, helps prolong the half-life of cortisol in the body, which can support energy levels and resistance to stress, particularly during periods of adrenal fatigue and exhaustion (NCBI). Licorice root is often incorporated into adaptogenic blends for its synergistic stress-modulating effects.

Licorice root can be consumed as a tea or in more concentrated extract forms, such as capsules or tinctures. Tea made from dried licorice root is milder and suitable for occasional use, while extracts provide standardized doses of glycyrrhizin, making them more appropriate for targeted supplementation under professional guidance. The choice between tea and extract depends on the desired potency and individual sensitivity.

Despite its benefits, licorice root should be used with caution. Prolonged or excessive intake can lead to side effects such as high blood pressure, low potassium levels, and fluid retention. Individuals with hypertension, heart disease, or kidney conditions should avoid licorice root or use only deglycyrrhizinated licorice (DGL) under medical supervision (Mount Sinai).

23. Lemon Balm

Lemon balm (Melissa officinalis) is a fragrant herb in the mint family renowned for its calming and mood-enhancing properties. Traditionally used to ease anxiety, nervousness, and insomnia, lemon balm contains compounds such as rosmarinic acid and flavonoids that influence the GABA system in the brain, resulting in a gentle tranquilizing effect. This action helps promote emotional balance and can be especially beneficial for alleviating mild stress and tension (NCBI).

Several clinical studies have demonstrated lemon balm’s ability to improve mood, reduce anxiety, and enhance cognitive performance. For example, research has shown that both single doses and short-term use can lead to significant improvements in calmness and alertness, as well as reductions in anxiety and stress (NCBI). Lemon balm is often included in teas, tinctures, capsules, and combined herbal blends for stress support.

For practical use, lemon balm tea can be enjoyed throughout the day or evening, while capsules or tinctures offer a more concentrated option. Typical doses range from 300 to 600 mg of extract, taken up to three times daily. While lemon balm is generally considered safe, consulting a healthcare provider is recommended for long-term use or for those taking thyroid medications.

24. B12 (Cobalamin)

Vitamin B12, or cobalamin, is a water-soluble vitamin essential for nerve cell health, red blood cell formation, and DNA synthesis. It plays a critical role in maintaining the integrity of the nervous system and supporting mental well-being, making it particularly important for managing stress and preventing mood disturbances. A deficiency in B12 can lead to symptoms such as fatigue, memory problems, irritability, and even depression (NCBI).

Vitamin B12 is found naturally in animal-based foods such as meat, fish, eggs, and dairy. For individuals following a vegetarian or vegan diet, fortified foods such as plant-based milks, breakfast cereals, and nutritional yeast can provide an alternative source. However, B12 absorption from food is dependent on intrinsic factor, a protein produced in the stomach, and absorption can decline with age or in those with certain digestive disorders. In such cases, B12 supplements—available as tablets, sublingual lozenges, or injections—are often recommended for effective absorption (NIH Office of Dietary Supplements).

Signs of deficiency can be subtle and include persistent fatigue, tingling in the hands or feet, poor memory, and emotional changes. Early recognition and supplementation are key to supporting nerve function and overall stress resilience.

25. Folate (B9)

Folate, also known as vitamin B9, is a water-soluble B vitamin that plays a vital role in DNA synthesis, cell division, and especially in the synthesis of neurotransmitters such as serotonin, dopamine, and norepinephrine. These neurotransmitters are essential for regulating mood, emotional balance, and the body’s response to stress. Low folate levels have been associated with an increased risk of depression, anxiety, and cognitive difficulties, highlighting its importance in mental well-being (NCBI).

Folate is abundant in leafy green vegetables, legumes, citrus fruits, avocados, and fortified grains. While a varied diet can provide adequate folate for most individuals, certain populations—such as pregnant women, people with digestive disorders, and those consuming excessive alcohol—are at higher risk for deficiency. The synthetic form of folate, folic acid, is commonly used in supplements and fortified foods to help prevent deficiencies.

For stress management and optimal nervous system function, adults are advised to consume at least 400 mcg of dietary folate equivalents (DFE) daily (NIH Office of Dietary Supplements). Folate supplements can be especially beneficial for those with increased needs. As with all B vitamins, consulting a healthcare provider before starting supplementation is recommended, particularly for individuals taking medications that affect folate metabolism.

26. Coenzyme Q10

Coenzyme Q10 (CoQ10) is a fat-soluble antioxidant naturally present in every cell, where it is essential for the production of adenosine triphosphate (ATP)—the primary energy currency of the body. By supporting mitochondrial function and cellular energy production, CoQ10 helps maintain physical stamina and resilience, which are often compromised during periods of chronic stress and fatigue. Additionally, its antioxidant properties help protect cells from oxidative damage caused by prolonged stress (NCBI).

CoQ10 is available in two forms: ubiquinone (the oxidized form) and ubiquinol (the reduced, more bioavailable form). While both are effective, ubiquinol is more easily absorbed and may be preferable for older adults or individuals with higher oxidative stress. Natural dietary sources include fatty fish, organ meats, and whole grains, but the amounts in food are relatively low compared to supplements.

Research indicates that CoQ10 supplementation can help reduce symptoms of fatigue and improve overall quality of life in individuals experiencing stress or chronic fatigue syndrome (NCBI). Typical doses range from 100 to 300 mg daily. As always, it’s best to consult a healthcare provider to determine the most appropriate form and dosage for individual needs.

27. L-Tyrosine

L-tyrosine is a non-essential amino acid that serves as a precursor to key neurotransmitters, including dopamine, norepinephrine, and epinephrine. These neurotransmitters are critical for cognitive performance, mood regulation, and the body’s ability to adapt to acute and chronic stress. During periods of intense mental or physical stress, the body’s reserves of tyrosine can become depleted, potentially impairing focus, motivation, and stress resilience (NCBI).

Several clinical studies have explored the effects of L-tyrosine supplementation on stress adaptation, particularly in challenging environments such as cold, sleep deprivation, or multitasking scenarios. Results suggest that L-tyrosine may help support working memory, vigilance, and mental performance under stress, likely by replenishing neurotransmitter stores when demand is high (NCBI). However, its effects are most pronounced during acute stress rather than everyday stressors.

L-tyrosine is found in protein-rich foods such as chicken, turkey, fish, dairy products, nuts, and seeds. Supplements are typically used in doses ranging from 500 to 2,000 mg taken before stressful activities. Individuals with thyroid conditions or those on certain medications should consult a healthcare provider before using L-tyrosine supplements.

28. Chamomile

Chamomile (Matricaria chamomilla or Matricaria recutita) is a well-known herb celebrated for its gentle, soothing effects on the mind and body. Traditionally used as a calming remedy, chamomile contains bioactive compounds such as apigenin, which bind to benzodiazepine receptors in the brain, promoting relaxation and reducing anxiety symptoms. This natural sedative action makes chamomile a popular choice for those seeking relief from stress and tension (NCBI).

Clinical research supports chamomile’s efficacy for mild to moderate anxiety and sleep disturbances. A randomized controlled trial found that chamomile extract significantly reduced anxiety scores among participants with generalized anxiety disorder compared to placebo (NCBI). Other studies have shown improvements in sleep quality, particularly for individuals experiencing stress-related insomnia.

Chamomile is most commonly consumed as an herbal tea, which can be enjoyed throughout the day or before bedtime as part of a relaxing routine. For those seeking a more concentrated effect, chamomile is also available in capsule and liquid extract forms. Chamomile is generally safe, though individuals with allergies to the daisy family should use caution and consult a healthcare provider if needed.

29. Iron

Iron is a vital mineral required for the production of hemoglobin, the protein in red blood cells that transports oxygen throughout the body. Adequate iron levels are essential for maintaining energy, cognitive performance, and emotional stability—factors that can be negatively affected by stress or fatigue. Iron deficiency, even in its mild form, can lead to symptoms such as tiredness, poor concentration, irritability, and increased susceptibility to stress (NCBI).

Animal-based foods such as red meat, poultry, and fish contain heme iron, which is readily absorbed by the body. Plant-based sources—like lentils, beans, spinach, and fortified grains—provide non-heme iron, which is less efficiently absorbed but can be enhanced by consuming vitamin C-rich foods alongside. Vegetarians, vegans, and women of reproductive age are at greater risk of deficiency and may need to pay special attention to their iron intake (NIH Office of Dietary Supplements).

While iron supplements can correct deficiencies, they should only be used under medical supervision, as excess iron intake can cause gastrointestinal distress and, in severe cases, organ damage. It is important to confirm iron deficiency through blood tests before initiating supplementation, and to follow recommended dosages carefully.

30. Vitamin E

Vitamin E is a fat-soluble antioxidant that plays a crucial role in protecting cells from oxidative damage caused by free radicals, which are often elevated during periods of chronic stress. By neutralizing oxidative stress, vitamin E helps maintain cellular health and supports the nervous system. Emerging research links oxidative stress to increased risk of anxiety and mood disturbances, suggesting that adequate vitamin E status may contribute to emotional resilience and stress management (NCBI).

Natural food sources of vitamin E include nuts (such as almonds and hazelnuts), seeds, spinach, sunflower oil, and avocados. Consuming a varied diet rich in these foods is the best way to ensure adequate intake and benefit from vitamin E’s antioxidant properties. For individuals with dietary restrictions or increased needs—such as those with malabsorption disorders—supplements are available, typically in the form of alpha-tocopherol. However, high-dose vitamin E supplementation should be approached with caution, as excessive intake can interfere with blood clotting and interact with certain medications (NIH Office of Dietary Supplements).

For most people, meeting vitamin E needs through whole foods is preferable. If supplementation is considered, it is important to consult a healthcare provider to determine the appropriate dosage and avoid potential adverse effects.

31. Cordyceps

Cordyceps is a genus of medicinal fungi renowned for its adaptogenic properties, which help the body adapt to various stressors and support overall vitality. Traditionally used in Chinese medicine, cordyceps is believed to enhance physical performance, combat fatigue, and boost energy by supporting mitochondrial function and increasing ATP production. These benefits are particularly valuable during periods of chronic stress, which can sap energy reserves and reduce resilience (NCBI).

Research on cordyceps has demonstrated its potential to improve exercise performance, increase resistance to stress, and reduce fatigue. Some studies found that supplementation may help regulate the body’s stress response and improve oxygen utilization, making it a popular choice among athletes and individuals experiencing high physical or mental demands (NCBI). Cordyceps’ antioxidant and anti-inflammatory effects may also contribute to its stress-busting power.

Cordyceps is available in several supplement forms, including capsules, powders, and tinctures, often standardized to contain specific concentrations of active compounds such as cordycepin. Typical dosages range from 500 to 1,500 mg daily. As with other adaptogens, it’s advisable to consult a healthcare provider before starting cordyceps, especially for individuals with autoimmune conditions or those taking immunosuppressive medications.

32. Schisandra Berry

Schisandra berry (Schisandra chinensis) is an adaptogenic fruit traditionally used in Chinese and Russian medicine to enhance the body’s capacity to cope with physical and emotional stress. The berries contain lignans and other active compounds that help regulate the hypothalamic-pituitary-adrenal (HPA) axis, balancing cortisol levels and improving resilience during times of chronic stress (NCBI). Schisandra is also prized for its ability to support liver function and boost overall vitality.

In traditional use, schisandra is considered a “five-flavor fruit,” offering benefits for energy, stamina, and mental clarity. It has been used by athletes and those in high-stress professions to increase endurance and reduce the negative effects of fatigue and overexertion. Schisandra’s adaptogenic properties make it a valuable ally for those seeking natural stress relief, improved focus, and emotional stability.

Clinical trials have begun to validate these traditional uses. Studies show that schisandra supplementation may reduce fatigue, improve mental performance, and enhance mood during stressful situations (NCBI). Schisandra is commonly available as powders, capsules, and tinctures. Typical dosages range from 500 to 1,500 mg daily. As always, consultation with a healthcare professional is recommended for individualized dosing and safety.

33. 5-HTP

5-Hydroxytryptophan (5-HTP) is a naturally occurring compound that serves as an intermediate in the synthesis of serotonin, a neurotransmitter critical for mood regulation, emotional balance, and stress resilience. Unlike tryptophan, which must first be converted into 5-HTP, supplementation with 5-HTP provides a more direct route for increasing serotonin levels in the brain. As serotonin is closely linked to feelings of well-being, 5-HTP is often used to help manage symptoms of stress, anxiety, and even sleep disturbances (NCBI).

While both tryptophan and 5-HTP can support serotonin production, 5-HTP supplements may offer a faster and more predictable increase in serotonin levels. However, the effectiveness and safety of 5-HTP for stress and mood disorders vary between individuals, and results can depend on dosage and underlying health conditions.

It is important to note that excessive serotonin can lead to a potentially serious condition known as serotonin syndrome, especially when 5-HTP is combined with other serotonergic medications or supplements. Signs of serotonin syndrome include confusion, rapid heart rate, and muscle rigidity. Use 5-HTP only under the guidance of a healthcare provider, particularly if you are taking antidepressants or other mood-related medications (Medical News Today).

34. Saffron

Saffron (Crocus sativus) is a prized spice known not only for its culinary uses but also for its mood-lifting and anxiolytic properties. The active compounds in saffron, such as crocin and safranal, are believed to influence neurotransmitters like serotonin and dopamine, supporting emotional balance and resilience to stress. Saffron has a long history in traditional medicine for alleviating symptoms of low mood and promoting mental well-being (NCBI).

Recent clinical research supports saffron’s effectiveness in reducing symptoms of anxiety and depression. Several randomized controlled trials have demonstrated that saffron supplementation can significantly improve mood and decrease anxiety levels, often with results comparable to conventional antidepressants but with fewer side effects (NCBI). Its ability to reduce oxidative stress and inflammation may further enhance its mood-enhancing benefits.

Saffron is usually consumed as an extract in capsule or tablet form for therapeutic purposes. Safe dosing in clinical studies typically ranges from 15 to 30 mg daily. While saffron is generally well tolerated, very high doses can be toxic. Always consult a healthcare provider before starting saffron supplements, especially if you are pregnant or taking medication.

35. Methylated Multivitamins

Methylated multivitamins are specially formulated supplements that provide B vitamins—such as folate (as 5-methyltetrahydrofolate) and B12 (as methylcobalamin)—in their bioactive, “methylated” forms. This is particularly beneficial for individuals with genetic variations, such as MTHFR mutations, which can impair the body’s ability to convert standard forms of folate and B12 into their usable states. Proper methylation is essential for neurotransmitter synthesis, DNA repair, and detoxification, all of which contribute to resilience against stress (NCBI).

Standard multivitamins often contain folic acid and cyanocobalamin, which require enzymatic conversion in the body. Those with methylation issues may not efficiently utilize these forms, potentially resulting in suboptimal stress response, fatigue, or mood imbalances. In contrast, methylated multivitamins bypass these conversion steps, providing the body with nutrients it can immediately put to use.

When selecting a multivitamin, review the ingredient label for methylated forms such as methylfolate and methylcobalamin. These products are increasingly available and may be especially helpful for those with a family history of mood disorders or chronic stress. Consulting with a healthcare provider or registered dietitian can help identify the most suitable formula based on individual health status and genetic factors (NCBI).

36. Polyphenols

Polyphenols are a diverse group of plant compounds known for their strong antioxidant and anti-inflammatory effects, which help protect cells from damage caused by oxidative stress. Oxidative stress is linked to a range of health issues, including anxiety, depression, and impaired stress resilience. By neutralizing free radicals, polyphenols support brain health, promote balanced mood, and may enhance the body’s ability to manage stress (NCBI).

Foods rich in polyphenols include berries (such as blueberries, strawberries, and blackberries), dark chocolate, green tea, red wine, nuts, seeds, and colorful vegetables. Research has found that regular consumption of polyphenol-rich foods can reduce symptoms of anxiety and depression, improve cognitive performance, and lower markers of inflammation and oxidative stress (NCBI). For example, studies suggest that flavonoids in berries and catechins in green tea may specifically benefit mood and stress management.

Dietitians recommend including a variety of polyphenol-rich foods in the diet for optimal mental and physical health. Aim for a colorful plate at each meal, and consider swapping out processed snacks for fruits, nuts, and dark chocolate. Whole foods, rather than supplements, are the preferred source for maximum benefit and bioavailability.

37. Potassium

Potassium is a vital mineral and electrolyte that plays a critical role in nerve transmission, muscle contraction, and maintaining fluid balance in the body. Proper potassium levels are essential for the healthy functioning of the nervous system, which is heavily involved in the body’s stress response. By supporting optimal nerve signal transmission and counteracting the effects of sodium, potassium can help regulate blood pressure and may contribute to a calmer, more balanced mood (NCBI).

Potassium is abundant in many whole foods, with bananas, oranges, potatoes, sweet potatoes, spinach, beans, and avocados being particularly rich sources. Most people can meet their daily potassium needs through a balanced diet, and food sources are preferred for their superior bioavailability and safety. Potassium supplements are available but should only be used under medical supervision, as excessive intake can lead to dangerous imbalances in heart and muscle function (NIH Office of Dietary Supplements).

Individuals with kidney disease or those taking certain blood pressure medications must be especially cautious with potassium intake, as impaired kidney function can lead to hyperkalemia (high potassium levels), which is potentially life-threatening. Always consult a healthcare provider before using potassium supplements or making significant dietary changes if you have kidney concerns.

38. Glycine

Glycine is a non-essential amino acid that functions as a calming neurotransmitter in the central nervous system. It helps regulate nerve impulses and promotes relaxation by modulating excitatory signals in the brain and spinal cord. Glycine is also involved in the synthesis of serotonin, further supporting mood balance and the body’s ability to cope with stress. Research shows that glycine supplementation can have anxiolytic effects and support restorative sleep, making it a valuable tool for stress management (NCBI).

Glycine is commonly included in natural sleep aids due to its ability to lower core body temperature and facilitate the onset of sleep. Clinical studies have found that taking 3 grams of glycine before bedtime can improve subjective sleep quality, reduce fatigue, and enhance mental performance the next day, especially for individuals experiencing stress-related sleep disturbances (Sleep Foundation).

Glycine is available as a dietary supplement in powder or capsule form and is also found in protein-rich foods like meat, fish, dairy, and gelatin. For practical application, mix glycine powder in water or a calming herbal tea about 30-60 minutes before sleep. Always consult a healthcare provider before starting new supplements, particularly for those with underlying health conditions.

39. Bacopa Monnieri

Bacopa monnieri, also known as water hyssop, is an adaptogenic herb traditionally used in Ayurvedic medicine to enhance cognitive function and resilience to stress. Its active compounds, called bacosides, are believed to support neurotransmitter balance, protect brain cells from oxidative damage, and improve communication between neurons. As a result, bacopa is often used to address cognitive stress—mental fatigue, forgetfulness, and difficulty concentrating—that can arise during prolonged or intense periods of stress (NCBI).

Clinical research supports bacopa’s positive effects on memory, learning, and information processing. Several studies have found that regular supplementation with bacopa extract can improve working memory, speed of information recall, and reduce anxiety levels in both healthy adults and those experiencing cognitive stress (NCBI). Benefits typically appear after consistent use for at least 6-12 weeks.

Bacopa monnieri may be particularly beneficial for students, professionals, or anyone facing high mental demands or chronic stress. It is available in capsule, tablet, and liquid extract forms, with typical doses ranging from 300 to 600 mg of standardized extract daily. As with all herbal supplements, consult a healthcare provider before use, especially if taking other medications.

40. Niacin (B3)

Niacin, also known as vitamin B3, is a water-soluble vitamin essential for the health of the nervous system, energy metabolism, and DNA repair. It plays a pivotal role in converting food into usable energy, supporting neurotransmitter synthesis, and maintaining the integrity of nerve cells. These functions are especially important during periods of stress, as chronic stress can increase nutrient demands and compromise nervous system function. Low niacin levels have been linked to irritability, fatigue, brain fog, and even mood disturbances (NCBI).

Niacin is abundant in a variety of foods, including poultry, fish, beef, peanuts, legumes, and fortified grains. Most people can meet their needs through a balanced diet, but supplementation may be considered for those with increased requirements or limited dietary intake. Niacin supplements are available in several forms, including nicotinic acid and niacinamide, each with slightly different properties and effects.

One well-known side effect of high-dose niacin supplementation, especially with nicotinic acid, is “niacin flush”—a temporary reddening and warming of the skin. While generally harmless, this sensation can be uncomfortable. To minimize flushing, start with a low dose and gradually increase, or opt for niacinamide, which does not cause flushing (NIH Office of Dietary Supplements). Consult a healthcare provider for guidance on appropriate dosing.

41. Astaxanthin

Astaxanthin is a potent antioxidant belonging to the carotenoid family, naturally found in microalgae, salmon, krill, and shrimp. Its unique molecular structure allows it to effectively neutralize free radicals, providing robust protection against oxidative stress—a key factor in both mental stress and skin aging. Astaxanthin’s antioxidant properties are considered significantly stronger than those of vitamin E and other carotenoids, making it a valuable nutrient for cellular health (NCBI).

Research has shown that astaxanthin supplementation can reduce markers of inflammation and oxidative stress, potentially supporting the body’s resilience during periods of psychological or environmental stress. Additionally, studies have reported benefits for skin health, including improved moisture retention, elasticity, and protection against UV-induced damage—effects that may be especially important for individuals experiencing stress-related skin concerns (NCBI).

Astaxanthin is available as a dietary supplement in softgel or capsule form, typically sourced from the microalga Haematococcus pluvialis. Natural food sources such as wild salmon and shellfish can also contribute to intake, though supplements offer more concentrated doses. As with all supplements, consult a healthcare provider to determine appropriate dosing and ensure safety.

42. Maca Root

Maca root (Lepidium meyenii) is an adaptogenic plant native to the high Andes of Peru, traditionally used to enhance stamina, energy, and resilience to stress. Its adaptogenic properties stem from bioactive compounds like macamides and macaenes, which help balance the body’s stress response and support hormonal regulation. Maca is often recommended for those experiencing fatigue, mood swings, or reduced vitality due to chronic stress (NCBI).

Emerging research suggests that maca root may support mood and emotional well-being. For example, studies have found that maca supplementation can improve symptoms of anxiety and depression, particularly in postmenopausal women and individuals subjected to high-stress environments. These benefits are thought to be related to maca’s influence on neurotransmitter balance and its antioxidant activity, which protects brain cells from stress-induced damage (NCBI).

Maca root is available in several forms, including powder, capsules, and extracts. The powder can be easily added to smoothies, oatmeal, or baked goods for a mild, nutty flavor. Recommended daily doses typically range from 1.5 to 3 grams. As with other herbal remedies, it’s best to start with a lower dose and consult a healthcare provider, especially if you have hormone-sensitive conditions.

43. Kava

Kava (Piper methysticum) is a traditional plant native to the South Pacific, valued for its calming and anxiolytic effects. The active compounds, kavalactones, interact with the GABA system in the brain, promoting relaxation, reducing anxiety, and easing muscle tension without impairing mental clarity. Kava has long been used in cultural ceremonies to foster social harmony and alleviate stress (NCBI).

Traditionally, kava is prepared as a beverage made from ground root and water, consumed in social or ritual contexts for its calming influence. In recent years, kava has become available as supplements in capsules, tinctures, and standardized extracts targeting stress and anxiety relief. While supplements offer convenience and controlled dosing, they may lack some of the full-spectrum effects of traditional preparations.

Despite its benefits, kava should be used with caution. Excessive or prolonged use has been linked to serious liver toxicity, leading to restrictions or bans in some countries (FDA). It is important to use only high-quality, water-extracted kava products and to avoid combining kava with alcohol or other hepatotoxic substances. Always consult a healthcare provider before starting kava, especially if you have liver conditions or take medications.

44. Resveratrol

Resveratrol is a polyphenolic compound best known for its potent antioxidant properties and its presence in the skin of red grapes, red wine, berries, and peanuts. As an antioxidant, resveratrol helps protect brain and body cells from oxidative stress, which is often elevated during periods of chronic stress and linked to accelerated aging and increased risk of mood disorders. Its neuroprotective effects and potential to modulate inflammation make it a promising nutrient for supporting mental well-being (NCBI).

Red wine is frequently cited as a dietary source of resveratrol, but the actual concentration in a typical glass is relatively low compared to the doses used in clinical research. For those seeking more substantial antioxidant benefits, resveratrol supplements derived from grape skin or Japanese knotweed provide higher, standardized amounts. These supplements are available in capsule and tablet forms and are often combined with other antioxidants for synergistic effects (Healthline).

While resveratrol is generally considered safe at recommended doses (typically 100-500 mg per day), high intakes may interact with blood thinners or certain medications. Individuals should consult a healthcare provider before starting supplementation, particularly if they have underlying health conditions or take prescription drugs.

45. Inositol

Inositol is a naturally occurring carbohydrate, sometimes referred to as vitamin B8, that is crucial for cell membrane structure and cell signaling within the brain. It plays a significant role in neurotransmitter function, particularly for serotonin, dopamine, and GABA—all vital for mood regulation and the body’s response to stress. By supporting healthy communication between brain cells, inositol may help alleviate symptoms of anxiety and promote emotional balance (NCBI).

Numerous studies have investigated inositol’s effects on anxiety disorders, including panic disorder, obsessive-compulsive disorder, and generalized anxiety. Evidence suggests that high-dose inositol supplementation (usually 12-18 grams per day) can significantly reduce anxiety symptoms, with results comparable to certain prescription medications but with fewer side effects (NCBI). Inositol may also offer benefits for mood stabilization and stress-related sleep disturbances.

Inositol occurs naturally in fruits, beans, grains, and nuts, but therapeutic doses are best achieved via supplements, available as powder or capsules. Powders can be easily mixed into water or juice. As always, consult a healthcare provider before starting inositol supplementation, especially if you are pregnant, breastfeeding, or taking other medications.

46. Reishi Mushroom

Reishi mushroom (Ganoderma lucidum) is a revered adaptogen in traditional Chinese medicine, valued for its calming properties and ability to support the body’s resilience to physical and psychological stress. The mushroom contains triterpenes, polysaccharides, and other bioactive compounds that help modulate the stress response, promote relaxation, and support healthy sleep. Reishi is often used to foster a sense of calm and emotional balance, making it a popular supplement for those coping with chronic stress or anxiety (NCBI).

In addition to its adaptogenic effects, reishi is well-researched for its immune-supportive properties. Studies have shown that reishi supplementation can enhance the activity of white blood cells, improve immune function, and reduce markers of inflammation. These benefits are particularly relevant during times of heightened stress, when immune defenses may be compromised (NCBI).

Reishi is available as capsules, powders, and liquid extracts. It can be added to teas, smoothies, or soups for daily stress support. For optimal results, use standardized extracts and follow dosing recommendations on the product label. As with other adaptogens, consult a healthcare provider before starting reishi, especially if you have autoimmune conditions or are taking immunosuppressive medications.

47. Taurine

Taurine is a sulfur-containing amino acid that plays a crucial role in neurotransmission, osmoregulation, and the modulation of calcium signaling in the brain. It has been shown to support the balance of neurotransmitters, particularly GABA and glutamate, which are vital for mood regulation and managing the body’s stress response. Taurine’s calming effects on the nervous system make it a promising nutrient for reducing anxiety and supporting cognitive function during stress (NCBI).

While taurine is naturally present in foods like meat, fish, and dairy, it is also commonly added to energy drinks. However, energy drinks often contain high levels of caffeine and sugar, which can counteract taurine’s calming benefits and may contribute to jitteriness or increased stress. For those looking to harness taurine’s stress-reducing properties, pure taurine supplements in capsule or powder form provide a safer and more controlled option (Healthline).

Taurine supplementation is generally considered safe for most adults when used at recommended doses (up to 3,000 mg per day). It is best to avoid excessive intake and to consult a healthcare provider before starting, especially for individuals with kidney disease or those taking medications that affect electrolyte balance.

48. Calcium

Calcium is a vital mineral best known for its role in building and maintaining strong bones and teeth, but it is equally essential for nerve signaling, muscle contraction, and the regulation of heart rhythms. In the context of stress and mood, calcium ions play a key part in neurotransmitter release and nerve impulse transmission within the brain and nervous system. Adequate calcium intake helps maintain emotional balance and can reduce symptoms of irritability, anxiety, and muscle tension that may arise during periods of stress (NCBI).

Dairy products such as milk, yogurt, and cheese are widely recognized as rich and highly bioavailable sources of calcium. However, for those who are lactose intolerant or follow a vegan diet, non-dairy sources—such as fortified plant milks, leafy green vegetables (like kale and bok choy), almonds, tofu, and sesame seeds—can also provide significant amounts. The bioavailability of calcium from non-dairy sources varies, with some plant foods containing oxalates or phytates that can reduce absorption (NIH Office of Dietary Supplements).

Calcium deficiency is most common in postmenopausal women, older adults, and individuals with restricted diets. Deficiency can contribute to muscle cramps, fatigue, and heightened stress sensitivity. Supplementation may be necessary for those unable to meet needs through diet, but excessive intake should be avoided as it can lead to kidney stones or impaired absorption of other minerals.

49. Copper

Copper is an essential trace mineral that supports numerous enzymatic reactions in the body, including those involved in the synthesis of neurotransmitters such as dopamine and norepinephrine. These neurotransmitters are critical for optimal nervous system function, emotional regulation, and the body’s response to stress. Copper also plays a role in antioxidant defense by enabling the activity of superoxide dismutase, an enzyme that protects nerve cells from oxidative damage (NCBI).

Dietary sources of copper include shellfish (particularly oysters), organ meats, nuts (such as cashews and almonds), seeds, whole grains, dark chocolate, and legumes. A varied diet generally provides adequate copper for most individuals, as only small amounts are required daily. The recommended dietary allowance for adults is 900 micrograms per day (NIH Office of Dietary Supplements).

While copper deficiency is rare, it can occur in individuals with malabsorption disorders or those on very restrictive diets, leading to fatigue, neurological symptoms, and impaired stress adaptation. Conversely, excessive copper intake from supplements can be toxic, causing gastrointestinal distress and liver damage. Supplementation should only be considered under medical supervision and after confirming deficiency through laboratory testing.

50. Spirulina

Spirulina is a blue-green algae celebrated for its dense micronutrient profile, offering a rich source of protein, B vitamins, iron, magnesium, and antioxidants such as phycocyanin. These nutrients are essential for supporting energy production, nervous system health, and the body’s ability to withstand physical and psychological stress. Spirulina’s combination of vitamins, minerals, and phytochemicals can help combat oxidative stress and promote overall resilience (NCBI).

Spirulina is available in powder and tablet forms, allowing for flexible dosing and easy incorporation into smoothies, juices, or meals. The powder form is preferred by those who enjoy blending it into beverages or recipes, while tablets offer a convenient, portable option for those who prefer not to taste the algae’s distinctive earthy flavor. Both forms provide similar nutritional benefits, so the choice depends largely on personal preference and lifestyle.

Emerging research suggests that spirulina supplementation may improve markers of immune function, reduce fatigue, and protect against stress-induced damage at the cellular level (NCBI). Its antioxidant and anti-inflammatory properties make it especially attractive for individuals seeking natural support for stress resilience. As always, choose high-quality spirulina from reputable sources to avoid contamination and consult a healthcare provider before starting new supplements.

Conclusion

The urgency of managing stress cannot be overstated, given its widespread impact on mental and physical health. While a diverse array of vitamins, minerals, and herbal supplements may help support the body’s resilience, professional guidance is crucial for safe and effective use. A registered dietitian or healthcare provider can help assess individual needs, recommend appropriate supplements, and screen for nutrient deficiencies or interactions (Academy of Nutrition and Dietetics). As a practical next step, consider a comprehensive health evaluation and bloodwork before starting new supplements, and focus on a balanced diet rich in whole foods. Personalized, informed choices are key to successful stress management and long-term well-being.

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