Stress & Mood

Overview

Chronic stress depletes neurotransmitters and the endocrine system (HPA axis).
Certain supplements act as natural regulators: they promote relaxation, stabilize mood, and reinforce mental resilience without causing drowsiness.

Key Players

1. Ashwagandha (Withania somnifera)

• The most researched adaptogen.
• Reduces cortisol, improves sleep, motivation, and emotional stability.

Typical dose: 300–600 mg/day (KSM-66® or Sensoril®).
Evidence: high.

2. Rhodiola rosea

• Arctic adaptogen with anti-fatigue and anti-stress effects.
• Improves mental endurance and focus under pressure.

Typical dose: 200–400 mg/day (≥3% rosavins).
Evidence: moderate to high.

3. 5-HTP (5-Hydroxytryptophan)

• Serotonin precursor supporting mood and sleep regulation.
• May help with emotional eating and mild depression.

Typical dose: 50–200 mg/day.
Evidence: moderate.
⚠️ Do not combine with antidepressants (risk of serotonin syndrome).

4. Magnesium (bisglycinate or malate)

• Regulates nervous system response to stress and muscle tension.
• Deficiency increases anxiety and fatigue.

Typical dose: 200–400 mg/day.
Evidence: high.
💡 Bisglycinate is the most gentle form for digestion.

5. L-Theanine

• Amino acid from green tea promoting relaxation without drowsiness.
• Combined with caffeine, enhances calm focus.

Typical dose: 100–200 mg/day.
Evidence: moderate.

6. GABA (Gamma-Aminobutyric Acid)

• Inhibitory neurotransmitter promoting relaxation and restful sleep.

Typical dose: 250–500 mg/day.
Evidence: limited (bioavailability varies).

Natural Synergies

🟢 Proven Benefits

• Reduces stress and mild anxiety symptoms.
• Improves emotional resilience and sleep quality.
• Stabilizes serotonin and cortisol levels.
• Supports focus under mental pressure.

🟡 Still Under Study

• Effects vary depending on baseline stress levels.
• Few studies examine multiple adaptogens in combination.
• Long-term effects (>6 months) remain under investigation.

🔴 What It Doesn’t Do

• Does not replace medical treatment for severe depression.
• Not an immediate-acting anxiolytic.
• Should not be combined without supervision with SSRIs or benzodiazepines.

⚠️ Risks & Interactions

• Consult a healthcare professional if you are taking antidepressants or anxiolytics.
• May potentiate the effects of certain calming or sedative medications.

✅ Quality Tips

• Choose standardized and titrated extracts (rosavins, withanolides).
• Prefer products tested for purity and absence of heavy metals.
• Avoid underdosed or vague “relax blends.”
• Combine with healthy habits: deep breathing, regular sleep, and gentle physical activity.

Sources

• https://ods.od.nih.gov/
• https://www.canada.ca/en/health-canada.html
• https://examine.com/supplements/
• https://pubmed.ncbi.nlm.nih.gov/
• PubMed — Adaptogens and Stress Resilience
• Examine.com — Ashwagandha & Rhodiola Reviews
• NIH/ODS — Magnesium and Brain Health