Key Takeaways:
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Some supplements work within hours, while others take weeks for noticeable results.
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Consistency is key. Take supplements at approximately the same time daily.
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Give supplements time to build up in your system before deciding if they work for you.
Stress isn’t going anywhere, but the way we handle it can make all the difference. Real life is busy, unpredictable, and sometimes overwhelming.
From adaptogens that help you stay steady to nutrients that support mood and energy, there are smart, science-backed ways to give your system a little backup. Consider this your cheat sheet for supplements that actually earn a spot in your daily routine.
What Is Stress?
Stress is your body’s built-in alarm system. It’s the reason you slam the brakes before a car swerves into your lane or suddenly find the energy to hit a tight deadline.
In short bursts, stress can be useful. It flips on your “fight or flight” mode, releasing hormones like cortisol and adrenaline. Your heart rate climbs, your senses sharpen, and your body gears up to react and protect you.
The trouble starts when that system never fully powers down. Instead of spiking and then settling, long-term stress keeps your body in a constant state of alert.
The same stress hormones stay in circulation, your nervous system stays on high, and the line between “emergency mode” and everyday life starts to blur.
Why Is It Important To Manage Stress?
When stress sticks around, it shows up everywhere. You might toss and turn at night, wake up feeling like you barely slept, or find it harder to focus on even simple tasks. Sugar and caffeine start calling your name because you’re looking for any quick energy boost. Small annoyances suddenly feel like major offenses, whether it’s your inbox filling up faster than you can clear it, your partner forgetting to switch the laundry, or the stranger blocking the grocery aisle.
Physically, chronic stress leaves your body running at a higher gear than it’s meant to. Your heart’s working harder, your muscles never fully relax, and your digestion can go off track. Over time, that constant “on” state chips away at your resilience.
The more it lingers, the harder it is to bounce back, which is why finding ways to reset isn’t just nice, it’s necessary.
What Supplements Can Support Stress Levels?
One way to help your body reset? The right supplements. But not all are created equal — some actually target the systems that stress affects most, while others are more hype than help.
The key is knowing which ingredients have real science behind them, so you can choose options that fit into your life and actually make a difference.
1. Adaptogens
Think of adaptogens as nature’s “reset helpers.” They’re a unique group of plants and herbs that help your body adapt to stress by supporting the systems that stress tends to throw off, like your adrenal glands, nervous system, and immune function. Instead of forcing your body in one direction, adaptogens work toward balance.
Popular examples include ashwagandha, rhodiola, and holy basil, all of which have been studied for their ability to support mood, energy, and resilience over time.
That’s why you’ll find adaptogens in several of our Doses. We blend them with other functional ingredients so you get stress support in a way that actually fits into your day.
2. Magnesium
If stress has you feeling tense, magnesium might be worth a closer look. This mineral plays a role in over 300 processes in your body, but it’s especially known for helping muscles relax, supporting healthy nerve function, and keeping your sleep cycles on track.
Not all magnesium is the same, though. Forms like magnesium glycinate or citrate tend to be easier for your body to absorb and gentler on your stomach. You can get magnesium from foods like leafy greens, nuts, and seeds, but many people still fall short of their daily needs. Whether you add more magnesium-rich foods to your plate or choose a supplement, it’s one of those nutrients that can quietly make a big difference in how your body handles stress and recovers from it.
3. B Vitamins
When stress sticks around, your body chews through B vitamins more quickly — and since these vitamins are key for turning food into energy, that can leave you feeling sluggish.
The B-vitamin family (B6, B12, thiamine, riboflavin, folate, and more) also plays a major role in keeping your nervous system running smoothly, which makes them especially important when you’re under pressure.
B vitamins help support the production of neurotransmitters like serotonin and dopamine — the chemicals that influence mood, focus, and motivation. They’re found in a variety of foods, from leafy greens and legumes to poultry, fish, and eggs, but they’re water-soluble, meaning your body doesn’t store them in large amounts.
If you’re feeling extra drained, stressed, or foggy, topping up your B vitamins through diet or a quality supplement can help your body keep energy levels steadier and mood more balanced, even on the busiest days.
4. Omega-3 Fatty Acids
When it comes to stress and mood, omega-3 fatty acids are worth the hype. These healthy fats are crucial for brain function, helping maintain the structure of brain cells and supporting communication between them.
You’ll find omega-3s in fatty fish like salmon, sardines, and mackerel, but if seafood isn’t your thing, high-quality fish oil or algae-based supplements can help you meet your needs. Algae is a great plant-based source, making it an option for vegans and vegetarians.
Keeping omega-3s in your routine gives your brain what it needs to stay sharp, resilient, and adaptable.
5. L-Theanine
If stress makes your mind feel like it’s running 15 tabs at once, L-theanine might be your new best friend.
This amino acid, found naturally in green tea, helps promote relaxation without making you sleepy. It works by boosting alpha brain waves, which are linked to a more relaxed, alert state, and supporting neurotransmitters that help keep mood and focus steady.
Many people like pairing L-theanine with caffeine (like in tea or certain supplements) because it smooths out the jittery edge that coffee can bring.
The result is a more balanced kind of alertness — focused enough to tackle your to-do list, but relaxed enough not to feel wound up. Whether you sip it in tea or take it as a supplement, it’s a gentle but effective tool for keeping mental tension in check.
What Are Some Other Ways To Support Stress Levels?
Supplements can be a game-changer, but they’re even more effective when paired with simple, everyday habits that help your body reset.
Building short breaks into your day can calm your nervous system and help you come back more focused. Getting outside, especially in natural light, supports your circadian rhythm and can make it easier to wind down at night.
Movement matters too, and it doesn’t have to be intense. A quick walk, some light stretching, or dancing around your kitchen can help burn off extra tension hormones. Don’t underestimate the power of connection, too — whether it’s talking to a friend, petting your dog, or sharing a laugh, feeling supported can help buffer the effects of stress.
The Bottom Line
Stress will always be part of life, but the way your body responds to it can change. The supplements on this list are proven tools that work best as part of a consistent routine, alongside other habits that help you feel balanced.
At Dose, we make that consistency easier. Our blends combine clean, functional ingredients in ways that fit seamlessly into real life, so you can focus on living it.
FAQs
When should you talk to a healthcare provider about stress?
If stress is disrupting your sleep, relationships, work, or daily functioning, it’s worth checking in with a healthcare provider. They can help rule out other causes and guide you toward strategies that fit your specific needs.
Can stress symptoms be different for everyone?
Absolutely. For some, stress shows up as muscle tension or stomach issues. For others, it’s racing thoughts, forgetfulness, or irritability. Paying attention to your own patterns can help you spot when stress is creeping in before it hits full force.
Can you take multiple stress-support supplements at once?
Generally, yes, but it’s best to make sure they complement each other and fit your overall health needs. Some ingredients work well together, while others might overlap or be unnecessary in high amounts. A healthcare provider or dietitian can help tailor a safe combo.
Sources:
Stress: What It Is, Symptoms, Management & Prevention | Cleveland Clinic
What are adaptogens and should you be taking them? | UCLA Health
Magnesium | Health Professional Fact Sheet
B Vitamins and the Brain: Mechanisms, Dose and Efficacy | PMC