You’ve heard it said that stress is the modern world’s most common cause of death, and you know that even mild stress can have a negative impact on your body and mind. So why aren’t you taking measures to reduce these harmful effects? In this post, we’ll go over the vitamins and supplements that have been scientifically proven to help improve mental health, reduce anxiety, and manage your response to stressors. As an added bonus for those looking for something more natural than pharmaceuticals or just want another option: holistic treatments like yoga can also provide relief from acute anxiety symptoms.


Magnesium is an essential mineral that plays a role in more than 300 biochemical reactions, including those involved in the production of ATP—the body’s energy source. Magnesium is also critical for regulating your blood pressure and blood sugar levels.

Magnesium has been shown to reduce anxiety, nervousness and irritability. In fact, researchers have found that magnesium supplements may be as effective as prescription medications like Xanax, Valium and Klonopin in reducing stress-related symptoms.

You can find magnesium in many foods such as nuts, greens (kale), legumes (beans) and whole grains such as quinoa or brown rice—but it’s easier on your wallet if you take a supplement!


Theanine is an amino acid found in green tea. It is considered to be one of the most important ingredients in keeping the body calm, focused and relaxed. Theanine has been shown to reduce stress, anxiety, depression and enhance sleep quality.

It can help balance dopamine levels which are associated with mood regulation as well as improve memory by increasing brain plasticity (the brain’s ability to change).

The recommended dose for adults is 150 mg per day taken 30 minutes before bedtime or on an empty stomach

B Vitamins

B vitamins are essential for the production of energy, and deficiencies can cause fatigue, irritability and depression. They’re also water soluble: the body doesn’t store them, so you need to replenish your supply every day.

The best sources of B vitamins are meat (especially liver), eggs, dairy products, whole grains and leafy green vegetables like spinach or kale. However, these foods often lose their B vitamin content during cooking or processing.

Vitamin C

Vitamin C is one of the more well-known vitamins, and for good reason: it’s been shown to reduce stress and improve your mood. Vitamin C is an antioxidant which means it helps protect your cells from damage caused by free radicals—the unstable molecules that cause inflammation in the body. It also plays an important role in immune function and helps keep skin healthy by supporting collagen production (collagen is the protein that keeps skin firm).

In addition to these health benefits, research has shown that vitamin C can be useful for reducing anxiety associated with physical symptoms such as fatigue or muscle soreness after exercise (1). Additionally, some experts believe that taking vitamin C may help people who suffer from chronic stress or anxiety disorders like depression because they feel less stressed out overall when they take this supplement regularly (2).

The recommended amount of vitamin C differs based on age but typically ranges between 75mg-1000mg per day depending on what other medications one might be taking at once time(3).

Adaptogenic herbs like Rhodiola and ashwagandha

Adaptogens are herbs that help the body adapt to stress, which is why they’re so useful in reducing anxiety. Rhodiola and ashwagandha are two of the most well-known adaptogens, and you can take them in a pill or capsule form.

Rhodiola is a root extract that’s been used for centuries by the Chinese to help with fatigue, depression, sleep issues and cognitive function. The root contains chemical compounds called rosavins and salidrosides that work together to protect your body from physical stressors like exercise or being cold. In addition to increasing energy levels under conditions of physical exertion (like working out), this herb also increases mental clarity so you can concentrate better on tasks at hand – whether it be filing paperwork at work or reading up on how to do something new with your craft supplies.

A spoonful of vitamins and supplements a day can do wonders for your stress levels.

A spoonful of vitamins and supplements a day can do wonders for your stress levels. Here are some of the best options:

  • Magnesium: This mineral is known as the “relaxation mineral.” It’s also been shown to improve sleep quality, which can make your day more pleasant overall. Make sure you’re getting enough by eating leafy greens, nuts and seeds, avocados, bananas, sweet potatoes and halibut (but not red meat).
  • Theanine: An amino acid found in green tea that has been shown to reduce anxiety and stress levels. You can find it in pill form or enjoy it hot as part of your morning routine!
  • B Vitamins: These important nutrients help your body make serotonin—the feel-good neurotransmitter—as well as energize you so you don’t get tired during stressful times. Look for them in foods like salmon fillets or turkey breast!


Learning how to control stress is something that everyone should work on. Unfortunately, some people don’t know where to start or what tools are available for them. In this article, we’ve covered some of the best vitamins and supplements for stress relief—and there are plenty of others out there! Remember though, your diet is important too. Make sure you keep eating healthy foods like fruits and veggies while taking any supplement regimen so your body has all the nutrients it needs to fight off anxiety and depression symptoms effectively (which will hopefully make it easier than ever before).