Natural Supplements for Stress Relief
A simple guide to stress-support supplements—what they do, who they’re best for, and how to build a calmer routine without overdoing it.
Editorial Insight
Health Nutrition Hacks Team
Multidisciplinary nutrition editors + RDs
Our team of nutrition experts and health professionals dedicated to bringing you evidence-based nutrition advice.
Supplements won’t remove stress from your life—but some may help support a calmer baseline when paired with sleep, nutrition, and simple routines. The key is to start with one option, use it consistently, and track how you feel. [1][2]
Best for
Busy mind, tension, wind-down routines
Start with
One supplement + one habit
Timing
Day calm vs night wind-down
Friendly reminder: This article is educational and not medical advice. If you’re pregnant/nursing, have a medical condition, or take medications, consult a qualified professional.
How to pick a stress supplement (without stacking 6 things)
Start with:
- one main goal (daytime calm, nighttime wind-down, or stress resilience)
- one supplement for 2–3 weeks
- one simple habit (walk, breathing, bedtime consistency)
Related reading: Magnesium Glycinate Benefits
6 natural supplements people use for stress support
1) Magnesium glycinate (night routine)
NIH ODS notes magnesium supports muscle and nerve function and is required for energy production. [3]
2) L-theanine (calm focus)
Often used for calm focus during the day.
3) Ashwagandha (stress resilience)
NCCIH notes ashwagandha may be safe short-term (up to 3 months) but includes important cautions, including avoiding use during pregnancy and rare liver injury reports. [1]
4) Rhodiola (stress-related fatigue)
NCCIH notes rhodiola is possibly safe short-term (up to 12 weeks) and lists possible side effects like insomnia and dizziness. [2]
5) Lemon balm (gentle wind-down)
Often used as tea or capsules for evening routines.
6) Chamomile tea (simple habit)
A routine-builder that pairs well with an earlier bedtime.
Product picks
Best for nighttime wind-down
Commonly used in evening routines to support relaxation and muscle comfort. Start low and stay consistent.
Daytime calm focus
Often used for calm focus during the day. A good pick if stress feels like a busy mind.
Popular resilience option
Common daily option for stress support. Review safety cautions and avoid during pregnancy. [1]
Tea-based wind-down
A gentle nightly routine cue. Pair with lower lights and a consistent bedtime.
Beginner mistakes to avoid
- starting 3 supplements at once
- taking rhodiola late in the day if it affects sleep [2]
- assuming “natural” means risk-free
- ignoring pregnancy and medication cautions [1][2][3]
Simple stress routine (7 days)
Daytime reset
- • 10-minute walk
- • 2-minute slow breathing
- • Protein-forward lunch
Night wind-down
- • Dim lights 30 minutes before bed
- • Tea or magnesium routine
- • Same bedtime most nights
Calm plan
Choose one supplement + one habit this week
Keep it simple: consistency is what makes routines work.
FAQ
What’s the best natural supplement for stress?
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It depends on your goal. Many people start with magnesium glycinate for night routines or L-theanine for calm focus.
Is ashwagandha safe?
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NCCIH notes it may be safe short-term but includes cautions (including avoiding use during pregnancy and rare liver injury reports). [1]
Can rhodiola affect sleep?
+
NCCIH lists insomnia as a possible side effect; many people prefer taking it earlier in the day. [2]
References
Editorial Insight
Health Nutrition Hacks Team
Multidisciplinary nutrition editors + RDs
Our team of nutrition experts and health professionals dedicated to bringing you evidence-based nutrition advice.
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