The Top 5 Supplements for Chronic Stress

There is strong evidence that Theanine improves stress signs and symptoms, with Examine.com rating the evidence as grade A. Theanine as a supplement is a amino acid derived from tea plant, commonly taken as capsule or powder. Studies typically use 100–200mg.

L-theanine is an amino acid found naturally in green tea leaves. It promotes alpha brain wave activity, which is associated with a calm, focused mental state, without causing drowsiness. It is one of the gentlest options available and is well tolerated by most people. It comes as a capsule or powder and can be taken during the day or before bed.

There is strong evidence that Ashwagandha improves cortisol, with Examine.com rating the evidence as grade A. Ashwagandha as a supplement is a herb derived from plant root, commonly taken as capsule or powder. Studies typically use 300–600mg.

Ashwagandha is a root herb that has been used in traditional Indian medicine for thousands of years. It reduces the amount of cortisol — the hormone the body releases under pressure — resulting in a calmer stress response. Most people notice a difference after two to four weeks of regular use. It is usually taken as a capsule once or twice a day.

There is good evidence that Vitamin C improves cortisol, with Examine.com rating the evidence as grade B. Vitamin C as a supplement is a vitamin derived from dietary (also synthesised), commonly taken as tablet or capsule or powder. Studies typically use 250–1000mg.

Vitamin C is a water-soluble vitamin and antioxidant that is essential for many processes in the body. It is well known for its role in immune function and is known to reduce the duration of the common cold when taken regularly. It also plays a central role in collagen production, which supports skin, joints, and connective tissue. It can support iron absorption from plant-based foods and may help to reduce exercise-related muscle soreness. It is found in citrus fruits, peppers, and berries, and is available as a tablet, capsule, or powder.

There is good evidence that Caffeine improves cortisol, with Examine.com rating the evidence as grade B. Caffeine as a supplement is a stimulant derived from naturally occurring (coffee / tea), commonly taken as capsule or powder or drink. Studies typically use 3–6mg per kg bodyweight.

Caffeine is a naturally occurring stimulant found in coffee, tea, and cacao. It is one of the most researched performance-enhancing compounds available, known to improve endurance, strength, power output, and reaction time during exercise. It also improves alertness and reduces perceived effort, making hard training feel more manageable. It is available as a capsule or powder, though most people obtain it from coffee or pre-workout drinks. Effects are dose-dependent and tolerance builds with regular use, so cycling off periodically helps to maintain its effectiveness.

There is good evidence that Rhodiola Rosea improves stress signs and symptoms, with Examine.com rating the evidence as grade B. Rhodiola Rosea as a supplement is a herb derived from plant root, commonly taken as capsule (standardised extract). Studies typically use 200–600mg.

Rhodiola rosea is a root herb that grows in cold, mountainous regions of Europe and Asia. It is known to help the body cope with physical and mental stress, reducing fatigue and improving mood and attention. It can also support exercise performance by reducing perceived effort and the muscle damage associated with intense training. Effects on mental clarity and stress tend to be noticed within a few days to a couple of weeks. It is usually taken as a standardised extract capsule in the morning.