Vitamins that help with stress include vitamin D, C, and B complex. Other potentially helpful supplements include ashwagandha, L-theanine, magnesium, melatonin, and ginseng.

Modern lifestyles can be high-pressure, so stress has become an inevitable part of many people’s lives. From demanding jobs and academic pressures to personal responsibilities and unforeseen challenges, stressors are everywhere, and their impact on mental and physical health is significant.

While lifestyle changes, such as regular exercise, a balanced diet, and adequate sleep, are fundamental in managing stress, specific vitamins and supplements can also alleviate its effects.

Vitamins such as B complex, C, and D and natural supplements such as ashwagandha, magnesium, and ginseng may support stress management and promote overall well-being.

This article explains which vitamins and other supplements can help manage stress.

Vitamins on a table in sunlightShare on Pinterest
Raymond Forbes LLC/Stocksy

Proper nutrition is vital for keeping the body running smoothly. Studies highlight the critical role of diet in maintaining physical health and emotional balance.

A well-balanced diet can significantly impact mental health and well-being through various mechanisms, including:

Nutrients support the brain’s composition, structure, and function, helping it work better and reduce stress. They also affect hormones and brain chemicals that control mood and stress.

Supplementing with essential micronutrients, such as vitamins and minerals, may offer additional health benefits in addition to eating a balanced diet.

Learn more about vitamins.

The body can make its own vitamin D when exposed to ultraviolet (UV) light from the sun. It is also present in a few foods, but many people do not eat enough of these in their diet.

Adequate vitamin D levels have links to lower levels of stress and improved mood, particularly in people with vitamin D deficiency.

In a 2020 study of 86 participants without vitamin D deficiency, researchers found that those who took 1,600 international units daily for about 4 months during winter maintained stable vitamin D levels despite reduced sun exposure. Additionally, the control group, which received a placebo, experienced more prolonged periods of stress after stressful situations than the group who received vitamin D.

Learn more about vitamin D.

The vitamin B complex includes:

The body requires all these B vitamins to function optimally, but vitamins B12 and B6 may specifically support mental health and reduce stress.

A 2022 study showed that emotional issues and mental disorders were significantly more likely to occur in nurses with lower B6 and B12 intake.

Learn more about vitamin B complex.

Vitamin C is well-known for its immune-boosting properties. However, it also plays a significant role in managing stress by reducing cortisol levels in the body. Cortisol is a stress hormone that controls mood, motivation, and fear.

This vitamin is a powerful antioxidant that protects the body from oxidative stress resulting from free radicals. Oxidative stress can damage cells and has links to heart disease, cancer, and other chronic diseases.

Learn more about vitamin C.

Ashwagandha is an adaptogenic herb that people have used for centuries in Ayurvedic medicine to combat stress and anxiety. It helps the body adapt to stress by modulating the hypothalamic-pituitary-adrenal (HPA) axis, which regulates stress response.

In a 2019 study, 60 participants with mild stress received either 240 milligrams (mg) of ashwagandha extract or a placebo daily for 60 days. The ashwagandha group experienced significant reductions in stress, anxiety, and depression. They also had a 23% reduction in morning cortisol levels.

Learn more about ashwagandha.

L-theanine is an amino acid found in green tea. It enhances the production of calming chemical messengers such as GABA, serotonin, and dopamine, reducing stress and improving focus and concentration.

A 2019 study found that higher intakes of L-theanine help people relax and cope with stressful situations. However, this research only involved 30 individuals.

Learn more about L-theanine.

Magnesium is an essential mineral that supports many bodily functions, including muscles and nerves, controlling blood sugar, and regulating blood pressure. Furthermore, it plays a crucial role in the body’s stress response by regulating the release of stress hormones.

Magnesium deficiency can lead to an increase in stress and anxiety. In turn, stress may accelerate magnesium loss, resulting in a vicious circle.

Learn more about magnesium.

Melatonin is a hormone that the pineal gland produces to regulate the sleep-wake cycle.

A 2019 review of studies on a total of 205 participants found that melatonin supplements decreased the time it took to fall asleep and increased total sleep time. However, it had no significant effect on sleep quality compared to a placebo.

Insomnia has links to stress, and adequate sleep is essential for mental well-being. Therefore, melatonin’s positive effects on sleep can help the body cope with stress.

Learn more about melatonin.

Ginseng is an adaptogenic herb known for its antioxidant and stress-relieving properties. By regulating the HPA axis, ginseng helps control cortisol levels, diminishing negative responses to stress.

Beyond everyday use, ginseng may help conditions with links to excess cortisol, such as depression, asthma, high blood pressure, and post-traumatic stress disorder.

Learn more about ginseng.

Certain vitamins, minerals, and herbs may help manage stress and improve overall mental health. Vitamin D, C, and B complex, ashwagandha, L-theanine, magnesium, melatonin, and ginseng are potentially valuable examples.

People should consult a healthcare professional before adding these nutrients to their diet to ensure they are suitable.