8 Vitamins for Stress and Boosting Your Mood

• M. aurum Aogashima: The main ingredient in Immy, this beneficial bacteria is derived from soil and has helped humans for eons by reducing chronic inflammation. As society has shifted to more urban living (when was the last time you played in the dirt?), we encounter the bacteria and its benefits far less frequently. “Years of research indicates that it can positively impact the immune system, diminish chronic inflammation via the gut-brain axis, lower pro-inflammatory markers, and increase stress resilience,” says Syn.
• Fiber: Considering the importance of your gut-brain axis in regulating stress, you want to make sure you’re giving your gut the support it needs. “Fiber stands out as one of the most extensively studied agents for maintaining a healthy gut microbiome, with substantial evidence supporting its effectiveness and a very low risk profile,” says Dr. Schehr. Fiber is food for your gut microbiome, helping them produce short-chain fatty acids that can reduce inflammation, in turn reducing stress. When paired with adequate protein, fiber intake can also help regulate your blood sugar. “Drastic fluctuations in blood sugar promote the release of stress hormones including cortisol and adrenaline, which can exacerbate feelings of irritability, fatigue, and anxiety,” adds Dr. Schehr.
• Magnesium: This is a key element that our bodies need hundreds of different cellular processes. “It’s most commonly absorbed dietarily from vegetables, but overfarming has led to many of our vegetables—organic and everything in between—to not have the same level of nutrients for healthy body support,” explains Baczewski. He notes that deficiencies aren’t always reflected in bloodwork, but you can keep an eye out for low magnesium symptoms like anxiety, muscle spasms, restless legs, inability to stay asleep, or headaches. “The best-absorbed magnesium supplements are magnesium chelate and magnesium glycinate,” he says. Dr. Schehr adds that magnesium supports your body’s production of melatonin: “Improved sleep quality is crucial for managing stress effectively,” she says.
• Ashwagandha: Ashwagandha is a shrub that grows throughout South Asia, the Middle East, and parts of Africa. It’s an adaptogen, meaning it helps the body manage stress and restore balance, explains Syn. There are clinical trials documenting ashwagandha’s efficacy in improving stress, anxiety, and sleep.
• L-theanine: This amino acid is naturally found in green tea and some mushrooms. “It stimulates the production of alpha brain waves, which are associated with a relaxed but alert state,” says Dr. Schehr, which means it can help reduce feelings of stress and anxiety without dulling your mental clarity or focus. “It may also reduce the activation of the sympathetic nervous system, which is responsible for the ‘fight-or-flight’ response,” she adds. “By promoting parasympathetic activity—the ‘rest-and-digest’ system—it helps the body manage stress more effectively.”
• Rhodiola: This is another adaptogenic plant, more specifically a type of succulent, which grows in cold, high-altitude areas. Studies show that it can help relieve stress, fatigue, and burnout as well as support cardiovascular and reproductive health with its antioxidant function.
• Vitamin D: As mentioned, vitamin D is a common deficiency in the United States, with studies showing that it’s especially deficient in Black and Hispanic individuals. You’re also more likely to experience a vitamin D deficiency if you live somewhere with a cold winter, as our body synthesizes the nutrient with the help of sun exposure. Vitamin D is responsible for a lot of bodily functions, but most notably bone health and cognitive health. “If you live in an area like New England, regular supplementation is absolutely necessary,” says Baczewski. “Typical recommendation for oral supplementation is 2,000 to 5,000 units per day, but I encourage closer to 5,000 units if the client is in colder climates.”

How to Choose the Best Supplements for Stress

It’s important to remember that unlike pharmaceutical products, supplements aren’t regulated by the FDA. “The quality of supplements matters, and as a consumer, it can be difficult to accurately assess their quality,” warns Dr. Schehr. She recommends looking for specific certifications that can indicate higher manufacturing standards and provide reassurance about the product’s safety and efficacy. This includes United States Pharmacopeia (USP) Verified, ISO certification, Non-GMO Project Verified, and allergen-free certifications. You should also speak to your provider before trying any new supplements, especially if you are on certain drugs, including those that treat depression, anxiety, or heart conditions. “Your healthcare provider can help assess any potential interactions or contraindications based on your personal health history,” says Syn.

Once you’ve found reputable brands, seek out a supplement designed to address your main concern. Dr. Schehr recommends introducing one supplement at a time to clearly assess its effectiveness. “If you’re dealing with chronic or complex stress symptoms, consulting an expert is essential to determine the best approach,” she adds. And ultimately, know that you can’t expect a supplement to be a complete cure. While it’s often easier said than done, you’ll have to do some work on your own to help alleviate stressors in your daily life. “For any stress support supplement to be truly effective, it must be paired with proactive stress management,” explains Dr. Schehr. “This includes eating a nutritious diet, avoiding stimulants, establishing a solid sleep routine, and incorporating calming practices such as meditation or breathwork.”

Meet the Experts

• Mia Syn is a registered dietician, author, and on-air expert in New York, NY.
• Dr. Jaime Schehr is a naturopathic, registered dietitian, and the Assistant Director of Academic Integrative Family Medicine at the Institute for Family Health of Mount Sinai in New York, NY.
• Joe Baczewski is a registered nurse and the co-founder of LIVation, a wellness clinic in Madison, CT.