Chronic stress does real damage. Elevated cortisol messes with sleep, weight, immunity, even your brain. The good news? A few supplements have solid evidence for bringing stress hormones back to normal. Not magic pills. But real support.
The Heavy Hitters
This adaptogen has over 20 human trials behind it. The numbers are consistent: cortisol drops 14-28% in stressed adults. It works by regulating your HPA axis, the system that controls stress response. Takes a couple weeks to kick in, but the effect is real.
Here's the thing about magnesium: stress depletes it, and being low makes you more stressed. Vicious cycle. About 50% of Americans don't get enough. Glycinate form is gentle on the stomach and the glycine adds extra calming effect.
Found in green tea, but you'd need 10 cups for a therapeutic dose. L-theanine promotes alpha waves in your brain. That's the relaxed-but-alert state. No drowsiness. Works well with caffeine if you want calm energy.
Worth Considering
Another adaptogen, but different from ashwagandha. Rhodiola is more energizing. Studies show it helps with burnout and mental fatigue. Good choice if stress is making you exhausted rather than wired.
PS blunts cortisol response to both physical and mental stress. Athletes use it to manage exercise-induced cortisol. Less studied than ashwagandha, but interesting data.
Daily Stress Support Stack
Cover your bases without going overboard.
| Ingredient | Dose | When |
|---|---|---|
| Ashwagandha (KSM-66) | 300mg | Morning with food |
| Magnesium Glycinate | 300-400mg | Evening |
| L-Theanine | 100-200mg | As needed for acute stress |
Beyond Supplements
- •Sleep is non-negotiable. Poor sleep spikes cortisol.
- •Exercise helps, but overtraining makes stress worse
- •Caffeine after 2pm keeps cortisol elevated
- •The stress response evolved for short-term threats. Address the source when you can.
Note: Chronic high stress affects health in real ways. If you're overwhelmed, these supplements support but don't replace addressing root causes or professional help.