Top Supplements for Stress and Anxiety to Try in 2025

Feeling Overwhelmed? Here's How Nature Can Help You Find Your Calm

In our demanding world, feelings of stress and anxiety are increasingly common, impacting everything from our sleep quality to our daily focus. While lifestyle foundations like diet and exercise are fundamental, targeted nutritional support can be a powerful ally in restoring mental balance. This guide is designed to explore the most effective, science-backed supplements for stress and anxiety, moving beyond generic advice to provide a detailed, actionable roundup. We will help you understand how nature's most potent remedies can help you reclaim a sense of calm and control.

This comprehensive listicle offers a deep dive into ten powerful options that can help manage symptoms of anxiety and fortify your resilience against daily pressures. For each supplement, we will examine the scientific mechanisms behind its calming effects, provide practical guidance on safe dosages, and discuss how to integrate it effectively into your wellness routine. Whether you are a professional seeking enhanced mental clarity, a fitness enthusiast aiming to improve recovery, or simply looking to soothe a racing mind, this article provides the specific, reliable information you need to make an informed choice. Our goal is to equip you with the knowledge to navigate natural solutions and find what truly works for your mental wellbeing.

1. Ashwagandha

A cornerstone of Ayurvedic medicine, Ashwagandha (Withania somnifera) is a powerful adaptogenic herb renowned for its ability to enhance the body's resilience to stress. It works by modulating the hypothalamic-pituitary-adrenal (HPA) axis, our central stress response system. The active compounds, called withanolides, help regulate cortisol, the primary stress hormone. When cortisol levels are chronically high, they can lead to feelings of anxiety, fatigue, and burnout. By helping to balance these levels, Ashwagandha is one of the most effective supplements for stress and anxiety, promoting a sense of calm and well-being.

How to Use Ashwagandha Effectively

To maximise its benefits, consistency is key. Clinical trials have demonstrated significant results with specific standardised extracts. For instance, studies on KSM-66 Ashwagandha showed a notable 27.9% reduction in serum cortisol levels, while Sensoril extract was linked to a 62% decrease in stress symptoms among stressed adults. For those managing the physical and mental demands of a high-pressure job, incorporating Ashwagandha can be a game-changer. You can learn more about managing professional pressures and how adaptogens fit into a wider strategy.

For a quick reference, the infographic below summarises the key data points for using Ashwagandha effectively.

These key takeaways highlight that a consistent, appropriate dosage is crucial for achieving clinically proven cortisol reduction.

Practical Tips for Integration

• Dosage: Start with 300–600mg daily.
• Standardisation: Choose high-quality, standardised extracts like KSM-66 or Sensoril to ensure consistent potency and efficacy.
• Timing: Take with a meal to aid absorption and prevent stomach upset. If you find it causes drowsiness, take it in the evening. If it feels energising, take it in the morning.
• Cycling: To maintain its effectiveness long-term, consider cycling your usage. A common protocol is taking it for 8–12 weeks, followed by a 2–4 week break.

2. L-Theanine

L-Theanine is a unique amino acid found almost exclusively in tea leaves (Camellia sinensis), responsible for the calming yet alert state many tea drinkers experience. It promotes relaxation without causing drowsiness by directly influencing brain function. L-Theanine increases alpha brain waves, which are associated with a state of "wakeful relaxation," and helps to modulate key neurotransmitters like GABA, serotonin, and dopamine. This rebalancing act helps to quiet an overactive mind, making L-Theanine one of the most effective supplements for stress and anxiety when you need to remain focused and productive.

How to Use L-Theanine Effectively

L-Theanine’s ability to induce calm focus has made it a staple in nootropic circles and for those managing performance-related stress. Clinical studies using patented forms like Suntheanine have shown a significant reduction in stress responses. This amino acid is also popular in functional beverages and is often recommended by medical professionals for managing test anxiety. Its synergy with other brain-boosting compounds is well-documented; for instance, combining it with certain medicinal mushrooms can amplify cognitive benefits. You can explore the benefits of Lion's Mane mushroom and how it complements a stress-reduction regimen.

Practical Tips for Integration

• Dosage: A typical dose is 100–200mg. For more acute stress or to aid sleep, dosages up to 400mg are sometimes used.
• Standardisation: Look for high-quality, pharmaceutical-grade sources like Suntheanine for proven purity and efficacy.
• Timing: For faster absorption and a more pronounced effect, take it on an empty stomach. Its effects are generally felt within 30–60 minutes and last for 4–6 hours, so it can be taken as needed throughout the day.
• Stacking: For enhanced focus without jitters, combine 100–200mg of L-Theanine with 50–100mg of caffeine. This combination is popular for work, studying, or even gaming.

3. Magnesium

Magnesium is an essential mineral, often referred to as nature's relaxation mineral, involved in over 300 enzymatic reactions. Its role in the nervous system is particularly crucial for managing stress and anxiety. Magnesium helps regulate neurotransmitters that promote calm, such as GABA, and acts as a natural calcium channel blocker, preventing over-excitation of nerve cells. Low magnesium levels are commonly linked with increased stress, anxiety, and sleep disturbances, making adequate intake vital for a balanced mood. By supporting the parasympathetic nervous system, magnesium is a foundational supplement for stress and anxiety.

How to Use Magnesium Effectively

The form of magnesium you choose significantly impacts its effectiveness. Highly bioavailable, chelated forms like magnesium glycinate are particularly effective for anxiety, as the glycine component also has calming properties. Sleep clinics often recommend magnesium glycinate or L-threonate to patients with insomnia due to its ability to cross the blood-brain barrier. Many functional medicine practitioners advocate for magnesium supplementation as a first-line approach for clients dealing with chronic stress, migraines, and muscle tension. As an essential mineral, ensuring you have optimal levels can provide widespread benefits, and you can learn more about trace minerals and their importance for overall health.

Practical Tips for Integration

• Dosage: Aim for 200–400mg of elemental magnesium per day.
• Form: Choose highly absorbable chelated forms like glycinate, L-threonate, or malate for nervous system support. Avoid magnesium oxide, which has poor absorption and is primarily used as a laxative.
• Timing: Take it in the evening or about an hour before bedtime to promote relaxation and improve sleep quality.
• Absorption: Taking magnesium with food can help prevent potential stomach upset. Start with a lower dose and gradually increase to assess digestive tolerance.
• Topical Use: For targeted muscle tension relief, consider using topical magnesium oil or sprays directly on the affected area.

4. GABA (Gamma-Aminobutyric Acid)

Known as the brain's primary inhibitory neurotransmitter, GABA (Gamma-Aminobutyric Acid) plays a crucial role in calming the nervous system. Its main function is to reduce neuronal excitability, effectively putting the brakes on an overactive mind and promoting a state of relaxation. While there is ongoing debate about how effectively oral GABA supplements cross the blood-brain barrier, emerging research suggests it may exert its calming effects through the enteric nervous system, or the gut-brain axis. This interaction makes it a key contender among supplements for stress and anxiety, especially for those whose symptoms manifest both mentally and physically.

How to Use GABA Effectively

GABA's effectiveness is often linked to its timing and form. For instance, Japanese studies have demonstrated significant stress-reducing effects from GABA-enriched fermented foods, suggesting a gut-mediated pathway. Clinically, it has been used to lower stress markers in patients before dental procedures, showcasing its potential for acute, situational anxiety. Many people also report improved sleep quality and reduced sleep latency after taking GABA, making it a dual-purpose supplement for managing both daytime stress and nighttime restlessness. By supporting the body's natural "off switch," GABA helps create a feeling of tranquillity.

Practical Tips for Integration

• Dosage: Begin with a lower dose of around 250–500mg and increase to 750mg if needed.
• Source: Look for high-quality, pharmaceutical-grade or naturally fermented sources, such as PharmaGABA, for potentially superior absorption and efficacy.
• Timing: Take on an empty stomach 30–60 minutes before a stressful event or before bedtime to aid sleep.
• Synergy: Combine with co-factors like Vitamin B6 and magnesium, as they are essential for the body's own natural production of GABA.
• Form: Consider sublingual (under the tongue) forms, which may offer better bioavailability by bypassing initial digestion in the gut.

5. Rhodiola Rosea

Originating from the cold, mountainous regions of Europe and Asia, Rhodiola rosea is a highly-regarded adaptogenic herb with a long history of use for combating fatigue and enhancing resilience. Its power lies in its active compounds, rosavins and salidroside, which help to balance the body's stress-response system. By influencing key neurotransmitters like serotonin and dopamine and regulating the HPA axis, Rhodiola helps to improve mental performance and mood, particularly during periods of acute stress. This makes it one of the premier supplements for stress and anxiety, especially when accompanied by fatigue.

How to Use Rhodiola Rosea Effectively

To get the most out of Rhodiola, timing and standardisation are crucial. It's known for its stimulating properties, which can provide a clean energy boost without the jitteriness of caffeine. Clinical trials using specific extracts like SHR-5 have shown a 20% improvement in stress-related symptoms. Its effectiveness is recognised in high-pressure environments; for example, it's used by medical students during intense exam periods and by shift workers to better adapt to irregular sleep schedules, demonstrating its capacity to support cognitive function under duress.

Practical Tips for Integration

• Dosage: A typical dose is between 200–400mg per day.
• Standardisation: Look for high-quality extracts standardised to contain at least 3% rosavins and 1% salidroside for proven efficacy.
• Timing: Take on an empty stomach, preferably in the morning or 30-60 minutes before a mentally demanding task. Avoid taking it after 2 PM to prevent potential sleep interference.
• Cycling: To maintain its stimulating benefits long-term, consider a cycling protocol, such as taking it for 4–6 weeks followed by a 1–2 week break.

6. Passionflower

A gentle yet effective herbal remedy, Passionflower (Passiflora incarnata) is a climbing vine traditionally used to soothe anxiety and improve sleep. This plant works by influencing the brain's neurotransmitter systems, specifically by increasing the levels of gamma-aminobutyric acid (GABA). GABA acts as a natural brake on brain activity, helping to reduce feelings of restlessness and nervousness. By enhancing this calming neurotransmitter, Passionflower helps to quiet an overactive mind, making it one of the most reliable herbal supplements for stress and anxiety, particularly for those prone to worry or circular thinking.

How to Use Passionflower Effectively

Passionflower’s calming properties are well-documented, with some clinical studies showing its effectiveness to be comparable to oxazepam, a prescription anti-anxiety medication, but with fewer side effects. It is often used in European healthcare settings to ease pre-operative anxiety and is a key ingredient in many herbal sleep formulations. For those looking for a daily ritual to manage mild anxiety, a cup of passionflower tea can provide a gentle, relaxing effect without causing significant drowsiness, making it suitable for daytime use.

Practical Tips for Integration

• Dosage: For acute stress, take 250–500mg of a standardised extract 30 minutes before a stressful event. For ongoing anxiety, this can be taken two to three times daily.
• Standardisation: Look for extracts standardised to contain at least 3.5% flavonoids to ensure you are getting a potent and effective product.
• Forms: Passionflower is available as a capsule, tincture, or dried herb for tea. Brewing 1-2 teaspoons of the dried herb makes a soothing tea for mild relief.
• Synergy: Combine it with other calming herbs like lemon balm or chamomile for an enhanced soothing effect.

7. Valerian Root

Valerian root (Valeriana officinalis) is one of the most well-researched herbal sedatives, with a history spanning over 2,000 years as a natural remedy for anxiety, restlessness, and insomnia. Its effectiveness stems from compounds like valerenic acid, which interact with the brain's GABA (gamma-aminobutyric acid) system. GABA is an inhibitory neurotransmitter that calms nerve activity, so by enhancing GABA signalling, valerian helps to quieten the mind, reduce feelings of anxiety, and promote restful sleep. This mechanism makes it a powerful supplement for stress and anxiety, particularly when symptoms disrupt your sleep cycle.

How to Use Valerian Root Effectively

The sedative properties of valerian are well-documented, with some clinical trials suggesting its effects can be comparable to small doses of benzodiazepines for easing anxiety. It is widely recognised and used in European healthcare; for instance, Germany's Commission E has officially approved it for treating sleep disorders. Similarly, menopause clinics often recommend it to manage the sleep disruption and anxiety associated with hormonal changes. For those whose stress manifests as evening restlessness or an inability to "switch off" at night, valerian offers a reliable, non-habit-forming alternative to conventional sleep aids.

Practical Tips for Integration

• Dosage: For anxiety and sleep support, aim for 300–600mg taken 30 to 60 minutes before bedtime.
• Standardisation: Choose extracts standardised to contain 0.5–0.8% valerenic acid to ensure consistent potency and a reliable calming effect.
• Timing: Due to its sedative nature, it is best taken in the evening. Avoid driving or operating heavy machinery after taking your dose.
• Consistency: While it can offer acute relief, valerian may be more effective for chronic stress and sleep issues when taken regularly over several weeks.

8. 5-HTP (5-Hydroxytryptophan)

A direct precursor to serotonin, 5-HTP (5-Hydroxytryptophan) is a naturally occurring amino acid that plays a pivotal role in mood regulation. Sourced from the seeds of the African plant Griffonia simplicifolia, it uniquely bypasses the typical rate-limiting step in serotonin production by easily crossing the blood-brain barrier. This allows it to directly increase the synthesis of serotonin, the neurotransmitter often called the “feel-good” chemical, which is crucial for managing anxiety, sleep, and overall emotional balance. By boosting serotonin levels, 5-HTP is one of the most direct supplements for stress and anxiety, offering a pathway to improved mood and calm.

How to Use 5-HTP Effectively

The effectiveness of 5-HTP is well-documented, especially for conditions intertwined with low serotonin. Clinical studies have demonstrated its potential in reducing the frequency and severity of panic attacks. Furthermore, integrative psychiatrists often use it to support patients tapering off SSRI medications, while sleep clinics may recommend it to individuals struggling with both anxiety and insomnia. Its ability to address multiple symptoms makes it a valuable tool for those seeking comprehensive relief from the impacts of chronic stress.

Practical Tips for Integration

• Dosage: Begin with a low dose of 50–100mg daily, taken on an empty stomach to enhance absorption. You can gradually increase to a maintenance dose of 100–300mg per day if needed.
• Cofactors: For optimal conversion to serotonin, consider taking it alongside vitamin B6 and magnesium, which act as essential cofactors in the metabolic pathway.
• Timing: For sleep support, take your dose in the evening. For general mood support throughout the day, split your total dose into two or three smaller amounts.
• Safety First: Crucially, never combine 5-HTP with prescription antidepressants (like SSRIs or MAOIs) without strict medical supervision due to the risk of serotonin syndrome, a potentially life-threatening condition. Always choose a pharmaceutical-grade product from a reputable supplier.

9. Chamomile

Chamomile (Matricaria chamomilla) is a widely respected and gentle herb celebrated for its calming properties. Often associated with a soothing bedtime tea, its benefits for stress and anxiety are backed by significant research. The primary active compound, a flavonoid called apigenin, binds to specific receptors in the brain (benzodiazepine receptors) to produce mild sedative and anxiety-reducing effects, but without the risk of dependency. This mechanism makes chamomile one of the most reliable and well-tolerated supplements for stress and anxiety, particularly for those seeking mild, consistent support.

How to Use Chamomile Effectively

The versatility of chamomile allows it to be integrated easily into daily routines. For example, clinical trials have demonstrated that long-term use of high-quality chamomile extract can significantly reduce moderate-to-severe symptoms of generalised anxiety disorder (GAD). Its gentle nature also makes it suitable for a wide range of people, from children in paediatric hospitals needing help with sleep to elderly individuals in geriatric facilities seeking evening relaxation. Many digestive clinics also recommend it for soothing stress-related gut issues, showcasing its broad therapeutic action.

Practical Tips for Integration

• Dosage: For mild anxiety, drink 1-2 cups of strong chamomile tea daily. For more potent effects, take 220–1100 mg of a standardised extract.
• Standardisation: For capsules or tinctures, look for extracts standardised to at least 1.2% apigenin to ensure you are receiving a clinically effective dose.
• Timing: Use throughout the day as needed for generalised anxiety, or take about 30–45 minutes before bedtime to support restful sleep.
• Preparation: When brewing tea, cover the mug and steep for 10–15 minutes. This prevents the volatile oils from escaping and maximises the extraction of active compounds.

10. Holy Basil (Tulsi)

Revered in India as the "Queen of Herbs," Holy Basil (Ocimum tenuiflorum), or Tulsi, is a cornerstone of Ayurvedic tradition celebrated for its profound adaptogenic effects. It supports the body's natural stress response by helping to normalise cortisol levels, protecting vital organs and tissues from chemical and metabolic stress. Its active compounds, including eugenol and caryophyllene, are thought to contribute to its ability to alleviate anxiety and improve mood. As one of the most cherished supplements for stress and anxiety, Tulsi offers a gentle yet effective way to restore balance and foster a state of calm resilience.

How to Use Holy Basil Effectively

Consistency is paramount to unlocking the full benefits of this sacred herb. Clinical studies have highlighted its efficacy; one trial demonstrated that individuals taking a standardised holy basil extract experienced a 39% reduction in general stress symptoms compared to a placebo. This makes it particularly useful for those navigating persistent daily pressures. For instance, integrative medicine practitioners often recommend Tulsi for adrenal support, and it's frequently served as a tea in yoga studios to enhance relaxation and mindfulness.

Practical Tips for Integration

• Dosage: For extracts, aim for 300–600mg taken twice daily. As a tea, drinking 2–3 cups throughout the day provides gentle, ongoing support.
• Standardisation: Look for high-quality, organic, full-spectrum extracts or whole-leaf preparations to ensure a comprehensive profile of active compounds.
• Timing: For optimal absorption, it is best taken between meals.
• Consistency: Use consistently for at least 4–6 weeks to fully gauge its effects on your stress levels and overall well-being. It can be safely combined with other adaptogens.

Top 10 Stress & Anxiety Supplement Comparison

A New Chapter in Stress Management: The Oji Shilajit Approach

Navigating the extensive landscape of supplements for stress and anxiety can feel overwhelming, yet as we have explored, nature offers a powerful and diverse toolkit. We've delved into a variety of potent botanicals and compounds, from the cortisol-regulating prowess of Ashwagandha and Rhodiola Rosea to the serene, calming effects of L-Theanine and Chamomile. Each one presents a unique mechanism for restoring balance to a system under pressure.

The central theme is clear: managing stress is not just about alleviating symptoms but also about building profound resilience from within. Supplements like Magnesium address foundational nutrient deficiencies that can exacerbate anxiety, while others like GABA and 5-HTP directly support the neurotransmitter systems responsible for mood and relaxation. Realising that these natural allies can be integrated into a holistic wellness strategy empowers you to take proactive control over your mental wellbeing.

Your Actionable Path to Calm and Clarity

The journey to effective stress management is personal, but it begins with informed action. To truly integrate these insights, consider the following steps:

• Prioritise and Personalise: Review the supplements discussed. Which symptoms resonate most with you? If racing thoughts disrupt your sleep, Valerian Root or Passionflower might be a good starting point. If daytime fatigue and an inability to cope with pressure are your main concerns, adaptogens like Ashwagandha or Holy Basil could be more suitable.
• Start with One: Resist the urge to try everything at once. Select one supplement that aligns with your primary needs and introduce it at a low, consistent dose. Keep a simple journal to track your mood, energy levels, and sleep quality to objectively assess its impact over several weeks.
• Consult a Professional: Before beginning any new supplement regimen, it is crucial to consult with your GP or a qualified healthcare professional. This is especially important if you have pre-existing health conditions, are pregnant or breastfeeding, or are taking any prescription medications, as interactions can occur.
• Embrace a Holistic View: Remember, supplements are powerful tools, but they work best as part of a comprehensive stress management plan. Complement their use with mindful practices, regular physical activity, a balanced diet, and adequate sleep to create a synergistic effect that supports your entire system.

The Power of a Simplified, Synergistic Solution

While individual supplements offer targeted support, the real magic often lies in synergy. Managing multiple bottles and dosages can be inconvenient and costly. This is where a thoughtfully formulated, all-in-one product can streamline your routine and enhance overall efficacy.

A comprehensive solution like Oji Shilajit is designed to address stress from multiple angles. It starts with a foundation of pure Shilajit, a potent resin packed with over 85 essential minerals and fulvic acid to support cellular energy and resilience. This is then combined with powerful adaptogens like Ashwagandha to directly buffer the body's cortisol response, and Lion's Mane to fortify cognitive function and mental clarity under pressure. This multi-pronged approach doesn't just mask symptoms; it nourishes your body, balances your hormones, and builds a sustainable defence against the pressures of modern life.

Ready to simplify your wellness routine and harness the combined power of nature’s most effective stress-fighters? Discover how Oji Shilajit can support your journey to mental clarity and sustained vitality.

Explore the benefits and begin your new chapter in stress management at Oji Shilajit today.