In today’s fast-paced world, stress and anxiety have become everyday struggles. While lifestyle changes, such as exercise, meditation, and sleep, play an essential role in stress management, natural supplements can also support your nervous system and help you find calm. Natural supplements can be powerful allies in managing stress and anxiety. Whether you’re looking for immediate relaxation or long-term resilience, these 10 options offer a safe and effective way to support your wellbeing. Always start with small doses and monitor how your body responds. Pair them with lifestyle changes for the best results.This is not medical advice; always talk to your medical doctor before starting any new supplement protocol.
If you’re looking for a holistic way to ease stress and anxiety, consider these 10 powerful natural supplements.
1. Magnesium
How It Helps: Magnesium is a crucial mineral that supports relaxation, nerve function, and muscle health. Many people are deficient in magnesium, which can contribute to stress, anxiety, and muscle tension. How to Use: Magnesium glycinate or citrate is best absorbed. Take it before bed for relaxation and better sleep.
2. Ashwagandha
How It Helps: Ashwagandha is an adaptogenic herb known for balancing cortisol, the stress hormone. It helps your body adapt to stress and improves resilience against anxiety. How to Use: Take 300-600 mg daily for optimal results. It can be taken in capsule or powder form.
3. L-Theanine
How It Helps: This amino acid, commonly found in green tea, promotes relaxation without drowsiness. It increases alpha brain waves associated with a calm yet alert state. How to Use: Take 200-400 mg daily, especially before stressful events or bedtime.
4. Rhodiola Rosea
How It Helps: Another powerful adaptogen, Rhodiola Rosea, helps combat fatigue, enhances mood, and reduces cortisol levels. How to Use: Take 200-400 mg daily, ideally in the morning, to boost energy and mental clarity.
5. GABA (Gamma-Aminobutyric Acid)
How It Helps: GABA is a neurotransmitter that inhibits overactivity in the brain, helping you feel more relaxed and reducing racing thoughts. How to Use: Take 250-750 mg per day. It is best taken in the evening to promote relaxation and sleep.
6. Valerian Root
How It Helps: Valerian root is commonly used for insomnia and anxiety. It has natural sedative properties that help you relax. How to Use: Take 300-600 mg before bedtime to aid sleep and reduce anxiety.
7. Passionflower
How It Helps: This herb supports the nervous system and has been shown to reduce symptoms of generalized anxiety disorder. How to Use: Can be taken as tea, tincture, or capsules (250-500 mg daily).
8. 5-HTP (5-Hydroxytryptophan)
How It Helps: 5-HTP is a precursor to serotonin, the “feel-good” neurotransmitter. It helps boost mood and reduce stress. How to Use: Take 50-200 mg per day. Best taken with a meal.
9. Chamomile
How It Helps: Chamomile is a well-known herbal remedy that calms the nervous system and promotes relaxation. How to Use: Drink chamomile tea or take 300-500 mg of extract before bed.
10. Omega-3 Fatty Acids
How It Helps: In fish oil, omega-3s reduce inflammation and support brain health, improving stress resilience and mood. How to Use: Take 1,000-2,000 mg daily of a high-quality fish oil supplement.
How to Choose the Right Supplement for You
Not all supplements work the same for everyone. Consider the following when choosing one:
Stress type: If you have high cortisol, adaptogens like Ashwagandha may help. If you struggle with sleep, Valerian or Passionflower could be better.
Dosage & quality: Look for third-party-tested supplements to ensure purity.
Consult your medical doctor before starting: Always check for interactions with medications.
Lifestyle Changes to Support Natural Supplements
While these supplements are helpful, they work best when combined with healthy habits:
Exercise regularly to release endorphins.
Practice mindfulness with meditation and deep breathing.
Prioritize sleep to allow your body to recover from stress.
Eat a balanced diet rich in whole foods to support neurotransmitter function.
Final Thoughts
Instead of guessing what you need to reduce your stress and anxiety, the best approach is to get tested.
Neurotransmitter testing can be highly beneficial for someone dealing with stress and anxiety, as it provides a comprehensive analysis of neurotransmitter imbalances that could be contributing to their symptoms.
Here’s how it can help:
1. Identifies Key Neurotransmitter Imbalances
Measures levels of serotonin, dopamine, GABA, norepinephrine, epinephrine, glutamate, and more, which are crucial for mood regulation.
Helps determine if anxiety is linked to low GABA (inhibitory/calming) or high glutamate (excitatory/stimulating) levels.
2. Guides Targeted Supplementation & Treatment
If low serotonin is detected → explore 5-HTP, tryptophan, or vitamin B6 to enhance production.
If low dopamine is present → explore L-tyrosine to improve motivation and focus.
If GABA is low, targeted GABA supplementation or L-theanine can provide calming effects.
3. Helps Address the Root Cause of Anxiety
Adrenal stress connection: Measures catecholamines (epinephrine, norepinephrine) to assess the impact of chronic stress.
Gut-brain link: Neurotransmitters like serotonin are heavily influenced by gut health, helping guide diet and probiotic support.
4. Personalized Approach Over Guesswork
Rather than trial-and-error with supplements and medications, it allows for precision-based interventions to balance neurotransmitters efficiently.
5. Supports Long-Term Nervous System Regulation
Identifies whether stress and anxiety stem from excess excitatory signals (like high glutamate) or inhibited calming pathways (like low GABA or serotonin).
Guides dietary, lifestyle, and supplement choices that support nervous system balance over time.
Why I recommend pairing the Neurotransmitter Test with an Organic Acid test:
The Organic Acid Test (OAT) is a powerful tool for assessing underlying causes of stress and anxiety, providing a biochemical snapshot of key metabolic pathways that influence brain function, neurotransmitter balance, gut health, and energy production.
Key Benefits of the Organic Acid Test for Stress & Anxiety
1. Identifies Neurotransmitter Imbalances
Measures dopamine, serotonin, and norepinephrine metabolites to assess neurotransmitter function.
Low serotonin markers may indicate a need for 5-HTP, tryptophan, or B6 to support mood stability.
Low dopamine markers can reveal tyrosine or phenylalanine deficiencies, affecting motivation and focus.
2. Detects Gut Dysbiosis & Candida Overgrowth
High Arabinose (Candida marker) or HPHPA (Clostridia bacteria) can interfere with dopamine metabolism, increasing anxiety and mood instability.
Elevated oxalates can drive neuroinflammation and impair neurotransmitter function.
Identifying gut imbalances allows for targeted antimicrobial support and probiotic interventions.
3. Assesses Mitochondrial Function & Energy Production
Anxiety and chronic stress are often linked to mitochondrial dysfunction and low ATP (energy) levels.
The OAT measures Krebs cycle intermediates (citric acid, aconitic acid, succinic acid) to determine energy efficiency.
Supporting CoQ10, B vitamins, and magnesium can improve energy levels and nervous system resilience.
4. Screens for Nutrient Deficiencies That Affect Mood
Low B6, B12, folate, and biotin can impair neurotransmitter synthesis.
Low vitamin C, glutathione, and CoQ10 can contribute to oxidative stress and anxiety.
Helps guide targeted supplementation to restore balance.
5. Evaluates Oxidative Stress & Detox Pathways
Chronic stress and anxiety may be worsened by high oxidative stress.
Elevated 2-hydroxybutyric acid suggests glutathione depletion, leading to inflammation and poor detoxification.
Supporting glutathione, NAC, and detox pathways can improve stress resilience.
6. Assesses Fatty Acid & Amino Acid Metabolism
Imbalanced fatty acid metabolism can lead to neuroinflammation and anxiety.
Low amino acid levels indicate poor protein digestion and neurotransmitter synthesis issues.
7. Provides a Personalized, Root-Cause Approach
Rather than guessing, the OAT allows for a precision-based approach to correcting underlying metabolic, gut, and nutrient imbalances contributing to anxiety.
A Conventional Blood Test (CBC) at the doctor’s office is not going to provide any real answers to your stress and anxiety. You cannot get this personalized insight into how your body is functioning and what imbalances support the optimal wellness of your mind and body.
This is where the functional medicine approach shines.
All you have to decide is if you think your health and well-being are worth the investment.
Tags: 10-natural-supplements-for-stress-anxiety, functional medicine lab testing, GABA, L-theanine, magnesium, mental health, neurotransmitter test, organic acid test, Total Wellness Empowerment
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