What Actually Works for Stress?
Stress supplements are a huge category. Adaptogens, chill pills, calm blends. Some have real research. Most don't. Here's what actually helps reduce cortisol and perceived stress.
TL;DR
Best evidence: Ashwagandha (KSM-66), Rhodiola rosea, Magnesium. Moderate evidence: L-theanine, Phosphatidylserine. Doesn't work: Most "stress blends," GABA supplements, random herbs without research.
Strong Evidence
Reduces cortisol by 20-30%, lowers perceived stress
Note: Most studied adaptogen. Don't use if thyroid issues.
Reduces fatigue and perceived stress
Note: Best for stress-related fatigue. Morning dosing.
Calms nervous system, reduces stress response
Note: Most people are low. Glycinate form is calming.
Moderate Evidence
Promotes calm without sedation
Note: Safe for daily or situational use.
May blunt cortisol response to stress
Note: Better studied for cognitive function than stress.
Adaptogenic effects, may reduce stress symptoms
Note: Traditional use, growing research base.
Doesn't Work / Overhyped
Doesn't cross blood-brain barrier in meaningful amounts
Note: Your brain makes its own. Oral GABA is pointless.
Usually underdosed versions of effective ingredients
Note: Check doses. They're almost always too low.
Evidence is weak and inconsistent
Note: Quality varies wildly. Research is limited.
Real Talk
Chronic stress is a lifestyle problem that supplements can't fully solve. Ashwagandha and rhodiola can take the edge off, but if your life is chaotic, no pill will fix that. Address the source of stress when possible.
What Else Actually Helps
- Exercise. proven stress reducer
- Sleep. stress and poor sleep feed each other
- Breathing exercises. activate parasympathetic system
- Social connection. isolation worsens stress
- Address root causes. can you change what's stressing you?
The Bottom Line
Ashwagandha is the gold standard. Rhodiola for stress-related fatigue. Magnesium if you're deficient (most are). Skip the expensive "calm blends."
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About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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