Vitamins for Stress: 8 Great Options Recommended by Experts

Mar 04, 2025

The best vitamins and supplements for stress help support physical well-being and aid relaxation. Some of the best supplements for stress include melatonin, ashwagandha, L-theanine, and more.

Everyone has stressors in life, with factors related to job pressure, money, health, and relationships tending to be the most common.

Stress can be acute or chronic and can lead to fatigue, headaches, upset stomach, nervousness, and irritability or anger.

Exercising regularly, getting enough sleep, and eating a nutritious diet are some of the best ways to better equip your body to handle stress, but several vitamins and supplements can also help.

Here are the seven best vitamins and supplements that may help you manage stress. We describe how each ingredient may help manage stress, based on current research.

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Ritual’s Stress Relief supplement combines three ingredients known for their effects on stress: ashwagandha, L-Theanine, and saffron.

Ashwagandha (80 mg)

Ashwagandha (Withania somnifera) is an adaptogenic herb native to India, where it has been used in Indian Ayurveda, one of the world’s oldest medicinal systems.

In a 2017 study on the stress-relieving effects of ashwagandha, researchers randomized 60 individuals with mild stress to receive 240 milligrams (mg) of a standardized ashwagandha extract or a placebo daily for 60 days.

Compared with the placebo, supplementing with ashwagandha was associated with a greater reductions anxiety. Ashwagandha was also linked to a 23% reduction in morning levels of cortisol, a stress hormone.

L-theanine (200 mg)

L-theanine is an amino acid most commonly found in tea leaves.

Researchers have studied it for its ability to promote relaxation and reduce stress without having sedative effects.

One high quality study in 30 people found that taking 200 mg of L-theanine per day significantly improved depression symptoms, sleep quality, cognitive function, and stress compared to a placebo.

In a 2024 study, 30 adults with moderate stress took either 400 mg of L-theanine or a placebo daily for 28 days. Participants taking the L-theanine showed greater decreases on lab-based stress scales than the placebo group, alongside reduced levels of light sleep.

Saffron (28 mg)

Saffron is thought to have calming benefits. Some evidence exists to support the use of saffron for managing anxiety and stress.

In a 2020 study, 56 participants took 30 mg of saffron daily over 8 weeks. They self-reported lower levels of depression and improved social relationships. There was also an improvement in one of the markers of resilience to stress.

A 2022 review found that safranal, a component of saffron, has similar effects to diazepam, a common anxiety medication. Both bind to specific gamma-aminobutyric acid (GABA) receptors in the brain, blocking certain signals from the nervous system that are related to anxiety.

However, a meta-analysis from 2019 concluded that, though saffron may have some benefits for anxiety management, existing evidence was lacking in size and quality. Further studies are necessary to confirm the effects of saffron on stress.

Ritual vitamins are third-party tested, vegan-friendly, and free from GMOs.

Women-Founded

Women-Founded

Rhodiola (Rhodiola rosea) is an herb that grows in regions of Russia and Asia.

It has long been known as an adaptogen — an herb thought to stimulate your body’s stress response system to increase stress resistance.

The adaptogenic properties of rhodiola are linked to two of the herb’s potent active components: rosavin and salidroside.

A 2022 review found that rhodiola supplementation may reduce stress and fatigue, as well as anxiety and depression, though research in humans is limited.

Similarly, a 2020 review of five studies focusing on rhodiola supplementation and mood disorders found evidence that it could improve the symptoms of mild depression and anxiety.

If you’re interested in trying rhodiola, HUM Nutrition Big Chill is one of the best options.

The supplement contains a clinically researched effective dose of 500 mg of R. rosea extract per serving. It’s also third-party tested and free of artificial sweeteners and colors.

Melatonin is a natural hormone that regulates your body’s circadian rhythm, or sleep-wake cycle.

Levels of the hormone increase in the evening when it’s dark to promote sleep and decrease in the morning when it’s light to promote wakefulness.

Some research suggests that because stress is linked to insomnia, supplementing with melatonin may help.

One review of 7 high quality studies involving 205 people investigated the effectiveness of melatonin for managing secondary sleep disorders, which are those that result from another condition, such as stress or depression.

The researchers concluded that melatonin decreased the time it took people to fall asleep and increased total sleep time but did not significantly affect sleep quality as compared with a placebo.

Randomized controlled trials have found doses as small as 0.5 mg per night to be effective.

Though melatonin is a natural hormone, supplementing with it does not affect your body’s production of it. Melatonin is also non-habit-forming, but it’s best to start with the lowest dose possible and work up to a higher dose if necessary.

If you find that you’re having trouble sleeping as a result of stress and you’re interested in trying a melatonin supplement, Life Extension IR/XR Magnesium is a great option.

The supplement contains a total of 1.5 mg of immediate-release and extended-release melatonin, which may help you fall asleep and stay asleep through the night.

Life Extension is a trusted company that manufactures its supplements according to standards that exceed those established by the FDA. The company’s raw materials are also third-party tested.

However, while some Life Extension supplements are third-party tested, its Melatonin IR/XR is not.

Magnesium is an essential mineral that your body uses in more than 300 different biochemical reactions.

It’s involved in numerous aspects of healthy bodily function, including DNA synthesis, nerve and muscle function, and blood sugar and blood pressure regulation.

Magnesium is found mostly in nuts and seeds, green leafy vegetables, and fish.

Research shows that magnesium may be involved in stress management, particularly for people who don’t get enough magnesium in their diet.

One older study in 100 people found that people who supplemented with 400 mg of magnesium per day for 90 days had increased heart rate variability (HRV) compared with a control group.

Some studies have linked low HRV to depression, sleep disturbances, and stress.

Another high quality trial assessed the effects of daily supplementation of 300 mg of magnesium and 30 mg of vitamin B6 for 8 weeks in 264 people with low magnesium levels.

Researchers in this study noted that participants who received magnesium alone had similar decreases in stress scores to those who received magnesium and vitamin B6.

However, people with stress that was categorized as “severe” or “extremely severe” saw more improvement when taking both magnesium and vitamin B6.

SFI Health Magnesium Glycinate Complex is a great magnesium supplement because it contains 100 mg magnesium glycinate, a form of magnesium that may be easier for the body to absorb than other commonly used supplemental magnesium forms, such as magnesium citrate.

Alongside the Ritual Stress Relief capsules, Klaire Labs offers a supplement for stress relief containing ashwagandha.

Similarly to rhodiola, ashwagandha is thought to enhance your body’s resilience to physical and mental stress.

A 2022 review of twelve studies examining the effects of ashwagandha on anxiety and stress observed that people who supplemented with ashwagandha extract scored significantly better on tests measuring levels of stress and anxiety.

Klaire Labs Ashwagandha Extract provides 300 mg of ashwagandha extract per 1-capsule serving, and it’s free from artificial additives and major allergens.

Klaire Labs prides itself on producing high quality, research-backed supplements. Its products are manufactured in CGMP-compliant facilities, though the products are not third-party tested.

Like the Ritual Stress Relief capsules, Pure Encapsulations produces a supplement containing L-theanine, an amino acid known for its stress relieving properties.

L-theanine is well-tolerated and safe when used as a supplement for relaxation at its effective dose, which is 200 mg to 400 mg per day in capsule form.

Pure Encapsulations L-Theanine contains 400 mg of L-theanine per 2-capsule serving. It’s vegan-friendly and certified gluten-free.

Pure Encapsulations works with several third-party labs to ensure quality control, including Silliker, Intertek, Eurofins, and Advanced Laboratories.

B-complex vitamin supplements usually contain all eight B vitamins.

These vitamins play an important role in metabolism by transforming the food you eat into usable energy. B vitamins are also essential for heart and brain health.

Food sources of B vitamins include grains, meats, legumes, eggs, dairy products, and leafy greens.

A 2021 survey showed a link between higher B vitamin intake and lower prevalence of depression, anxiety, and stress.

A review of 12 high quality trials noted that daily B vitamin supplementation for at least 4 weeks may help significantly decrease stress and improve mood.

While there are several great B-complex supplements, MegaFood Balanced B Complex is a great option.

Each serving contains at least 100% of the Daily Value for all eight B vitamins in forms that are easy for the body to absorb, such as folate in the form of 5-methyl tetrahydrofolate instead of folic acid.

Plus, the supplement is easy to digest and can be taken on an empty stomach.

Vitamin D is sometimes called the “sunshine vitamin” because your body can make it after sun exposure. It’s not naturally found in large amounts in many foods, and many people don’t get enough in their diet.

One of vitamin D’s main functions is to help your body absorb more calcium, but researchers have found that it’s also involved in other processes, such as reducing inflammation and promoting immune function.

It may also help with stress reduction, especially in people who have a vitamin D deficiency.

In one small high quality study in 86 people who did not have vitamin D deficiency, researchers found that those who consumed 1,600 IU of vitamin D daily for about 4 months throughout winter didn’t experience the dip in vitamin D levels that typically occurs as a result of getting less sun exposure during these months.

They also found that those in the control group, who received a placebo, had a longer period of stress following a stressful situation than those in the vitamin D group.

Other high quality studies in women noted that taking 50,000 IU of vitamin D every 2 weeks, when paired with either probiotics or omega-3 supplements, helped improve depression, anxiety, and stress (probiotics) and anxiety and sleep (omega-3s).

Just keep in mind that it’s best to get your vitamin D levels checked by a healthcare professional before taking vitamin D supplements. As interest in vitamin D supplementation has grown, vitamin D toxicity has become much more common.

Nature Made Vitamin D3 is one of the best vitamin D supplements because it contains 2,000 IU of vitamin D3 — the active form of vitamin D, also known as calcitriol. Many Nature Made supplements are USP certified.

Here’s a quick look at how our top picks compare:

There’s a lot of noise when it comes to supplements for stress. To help you identify products that are worth purchasing, we first considered the types of ingredients included.

All the ingredients featured were selected using the following criteria:

In addition to ingredients, we considered the following factors when selecting products:

Every brand and product on our list has been vetted to ensure that it aligns with Healthline’s brand integrity standards and approach to well-being. Each product in this article:

Here are some factors to keep in mind when shopping for supplements to help with stress:

As an alternative to supplements for stress, you may want to consider CBD for stress relief. CBD is an increasingly popular and accessible choice for managing low level stress, anxiety, and insomnia. We tried and rated the best CBD products for stress.

Supplements alone may not be sufficient for moderate to severe stress. Counseling or therapy are more effective solutions and are widely accessible thanks to the rise of telehealth services. These services allow you to have online or virtual consultations with licensed therapists. We reviewed the best online therapy services.

B vitamins and vitamin D may help with stress. However, these may be helpful only for people who have low levels of these vitamins and cannot meet their needs through diet alone.

B vitamins and vitamin D may help with stress. However, these may be helpful only for people who have low levels of these vitamins and cannot meet their needs through diet alone.

You may have inadequate levels of B vitamins, vitamin D, or magnesium if you’re feeling stressed. However, this is not the case for everyone.

The best way to know for sure is to ask a healthcare professional for a blood test or purchase a home micronutrient testing kit to check your blood levels of these nutrients.

You may have inadequate levels of B vitamins, vitamin D, or magnesium if you’re feeling stressed. However, this is not the case for everyone.

The best way to know for sure is to ask a healthcare professional for a blood test or purchase a home micronutrient testing kit to check your blood levels of these nutrients.

Kava is a supplement made from the roots of the Piper methysticum plant. It has a long history of use for relieving stress and anxiety in traditional herbal medicine, and research suggests that it does offer some stress-relieving benefits.

However, researchers have also noted rare cases of liver damage arising from kava use.

Not enough information is available about these episodes to allow researchers to confidently create dosing or safety guidelines. For this reason, we recommend avoiding kava and choosing alternatives that have a better safety profile.

Kava is a supplement made from the roots of the Piper methysticum plant. It has a long history of use for relieving stress and anxiety in traditional herbal medicine, and research suggests that it does offer some stress-relieving benefits.

However, researchers have also noted rare cases of liver damage arising from kava use.

Not enough information is available about these episodes to allow researchers to confidently create dosing or safety guidelines. For this reason, we recommend avoiding kava and choosing alternatives that have a better safety profile.

Several vitamins and other supplements, including Rhodiola rosea, melatonin, vitamin D, and ashwagandha, have been linked to reduced stress symptoms.

L-theanine, B-complex vitamins, and magnesium may also help increase your body’s resistance to life’s stressors.

Always consult a healthcare professional before trying a new supplement, especially if you’re taking other medications or if you’re pregnant or planning to become pregnant.

If stress continues to be a problem in your life, consider speaking with a medical professional or therapist about possible solutions.