10% off €35 OR 15% off €45

00h 00m 00s

Code:HOLLAND

10% off €35 OR 15% off €45

00h 00m 00s

Code:HOLLAND

Shop now

Redeem instore | T&Cs Apply

Find a store Help

My H&B

Basket

Explore related topics

Stress & Anxiety

6 of the best ingredients to help manage stress

25/03/20249 min read

Written byLaura Harcourt

Reviewed byHeeral Patel

Feeling overwhelmed and stressed out? Discover our six top picks of the best vitamins and other ingredients for stress management.

Explore related topics

Stress & Anxiety

Stress is an inevitable part of life. From demanding deadlines to money worries, it's a universal experience that affects us all at some point.

While moderate stress can be a normal response to challenges, prolonged or excessive stress can have a negative impact on our physical and mental well-being. In this article, we’ll be looking at the vitamins, minerals, herbs, and amino acids that have demonstrated their potential in supporting the body's response to stress.

Six of the best ingredients to help manage stress

1. Vitamin B

Vitamin B refers to a group of eight water-soluble vitamins: B1 (Thiamine), B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic Acid), vitamin B6 (Pyridoxine), vitamin B7 (Biotin), vitamin B9 (Folate) and vitamin B12 (Cobalamin).²

This family of B vitamins is crucial for maintaining a healthy nervous system and promoting energy production.³ Vitamin B also play key roles in metabolism, cortisol regulation, energy production and various other important processes in the body, including the stress response and overall well-being.^4,5,6

2. Ashwagandha

Ashwagandha* is an adaptogenic herb that’s been used for centuries in Ayurvedic practice to manage stress and enhance overall wellbeing.⁷

Some small studies have shown ashwagandha to reduce the levels of cortisol, the primary stress hormone, although further research needs to be done.⁶ Elevated cortisol levels are associated with the body's "fight or flight" response to stress.⁸

Ashwagandha is also believed to enhance the activity of GABA (gamma-aminobutyric acid) receptors, a neurotransmitter that promotes relaxation.⁹

3. Rhodiola

Another adaptogen! Rhodiola (Rhodiola rosea) is a herb that’s been used in traditional medicine for centuries to help with symptoms associated with stress, such as fatigue, exhaustion, and mild anxiety.¹⁰

While the exact mechanisms of how Rhodiola works aren’t fully understood yet, early-stage studies have shown promising results on Rhodiola’s potential effects on helping reduce the impact of stress.¹¹ Like many of these herbal remedies, further research is needed to confirm these favourable outcomes.

Rhodiola is thought to influence the body's stress response system, including the hypothalamic-pituitary-adrenal (HPA) axis.¹² This modulation may help regulate the release of stress hormones, such as cortisol, which play a role in the body's fight-or-flight response to stress.¹³

Rhodiola is known to increase the production of adenosine triphosphate (ATP), the primary energy-carrying molecule in cells.¹⁴

4. Saffron

Saffron, a delicate spice harvested from crocus flowers, has been studied for its potential to help with stress and mood-related issues. While the mechanisms through which saffron may affect stress aren‘t fully understood, several studies suggest that it may have a positive impact on stress levels.¹⁶

Safr’Inside™ is a stable, clinically studied Saffron extract that has demonstrated potential in 20 healthy men to modulate biological stress response and improve psychological reaction to stressors.¹⁷

5. Magnesium

If you’ve been on TikTok lately, you may have seen the flood of creators raving about the amazing results that they’ve seen from taking magnesium (magnesium glycinate in particular). While you can’t always believe everything you see on social media, there’s some truth to this.¹⁸

It plays a role in the nervous system and normal muscle function relaxation, all elements that make up your stress response.¹⁹

With over one in ten adults living in the UK currently not meeting the Lower Reference Nutrient Intake (LRNI) for magnesium, it’s no surprise that we’re seeing magnesium increase in popularity.²⁰

6. Bach’s Rescue Remedy

Another stress-busting antidote that has been getting a lot of attention online is BachTM flower remedies, including the infamous Rescue Remedy drops. They can be used as a type of alternative helping people get through stressful times.

These ‘remedies’ were developed by Dr. Edward Bach in the early 20th century and are based on the belief that emotional imbalances can contribute to physical and mental health issues, including stress.²³

Complementary stress solutions

There are other ingredients that fall into this category that we couldn’t ignore, but there might not be quite as much compelling evidence for, including:

Omega 3 Fatty Acids

These healthy fats are thought to support brain function, potentially aiding in stress management.²¹ Omega-3s can influence neurotransmitter production and receptor function, possibly contributing to a more stable mood, according to one double-blind randomised trial in 33 participants.²²

Taurine

Taurine is an amino acid naturally found in the human body. It plays a role in various physiological processes, including the regulation of neurotransmitters and calming effects on the central nervous system.²³

Some research suggests that taurine may have stress-relief potential by promoting relaxation.²⁴ While more studies are needed to confirm its specific stress-alleviating mechanisms, anecdotal evidence suggests that taurine could be effective in promoting a sense of calm and mental well-being.

Maca Root

Some people believe Maca Root can help the body cope with the physical and emotional toll of stress.²⁵ Maca is rich in amino acids and antioxidants, which can promote balance in the body, potentially leading to reduced stress levels.²⁶

While scientific research on maca's stress-relief properties is ongoing, many individuals have reported feeling more relaxed and energised after adding maca into their dietary and wellness routines.

The final say

While a little bit of stress can give you that boost you need to power through an exam or business meeting, if you’re in a high-stress state for a prolonged period of time, it could have a detrimental effect on your health.

Some of our favourite ingredients for tackling stress include ashwagandha, rhodiola, and Rescue Remedy.

*This product is not suitable if you are pregnant, breastfeeding, taking any medications, or have endocrine disorders, liver or heart problems, or clinical depression. This product is not intended for use by persons under the age of 18.

Disclaimer

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any products.

Sources

1. NHS Choices. Dealing with stress [Internet]. 2023 [cited 2023 Nov 7]. Available from: https://www.nhs.uk/every-mind-matters/mental-health-issues/stress/

2. NHS Choices. B vitamins and folic acid - Vitamins and minerals [Internet]. 2023 [cited 2023 Nov 6]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/

3. Carlos-Alberto Calderón-Ospina, Nava-Mesa MO. B Vitamins in the nervous system: Current knowledge of the biochemical modes of action and synergies of thiamine, pyridoxine, and cobalamin. CNS Neuroscience & Therapeutics [Internet]. 2019 Sep 6 [cited 2023 Nov 6];26(1):5–13. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6930825/

4. Hanna M, Jaqua E, Van Long Nguyen, Clay J. B Vitamins: Functions and Uses in Medicine. The Permanente Journal [Internet]. 2022 Jun 1 [cited 2023 Nov 6];26(2):89–97. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9662251/

5. Stachowicz M, Lebiedzińska A. The effect of diet components on the level of cortisol. European Food Research and Technology [Internet]. 2016 Sep 3 [cited 2023 Nov 6];242(12):2001–9. Available from: https://link.springer.com/article/10.1007/s00217-016-2772-3

6. Anne Laure Tardy, Etienne Pouteau, Márquez D, Çetin Yılmaz, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients [Internet]. 2020 Jan 16 [cited 2023 Nov 6];12(1):228–8. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/

7. Jaysing Salve, Pate S, Debnath K, Deepak Langade. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus [Internet]. 2019 Dec 25 [cited 2023 Nov 6]; Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/

8. Mahmut Çay, Cihat Uçar, Deniz Şenol, Furkan Cevirgen, Davut Özbağ, Zühal Altay, et al. The Effect of Cortisol Level Increasing Due to Stress in Healthy Young Individuals on Dynamic and Static Balance Scores. İstanbul Kuzey Klinikleri [Internet]. 2017 Jan 1 [cited 2023 Nov 7]; Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6371989/

9. Sindgi Vasudeva Murthy, Syeda Nishat Fathima, Mote R. Hydroalcoholic Extract of Ashwagandha Improves Sleep by Modulating GABA/Histamine Receptors and EEG Slow-Wave Pattern in In Vitro - In Vivo Experimental Models. Journal of Food Science and Nutrition [Internet]. 2022 Mar 31 [cited 2023 Nov 7];27(1):108–20. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9007714/

10. Rhodiola [Internet]. NCCIH. NCCIH; 2016 [cited 2023 Nov 7]. Available from: https://www.nccih.nih.gov/health/rhodiola

11. Stress management and the role of Rhodiola rosea: a review. International Journal of Psychiatry in Clinical Practice [Internet]. 2018 [cited 2023 Nov 6]; Available from: https://www.tandfonline.com/doi/full/10.1080/13651501.2017.1417442

12. Lopresti AL, Smith SJ, Drummond PD. Modulation of the hypothalamic–pituitary–adrenal (HPA) axis by plants and phytonutrients: a systematic review of human trials. Nutritional Neuroscience [Internet]. 2021 Mar 2 [cited 2023 Nov 7];25(8):1704–30. Available from: https://pubmed.ncbi.nlm.nih.gov/33650944/

13. Emilija Ivanova Stojcheva, José Carlos Quintela. The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions—Encouraging Clinical Evidence. Molecules [Internet]. 2022 Jun 17 [cited 2023 Nov 6];27(12):3902–2. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9228580/

14. Lu Y, Deng B, Xu L, Liu H, Yong Jung Song, Lin F. Effects of Rhodiola Rosea Supplementation on Exercise and Sport: A Systematic Review. Frontiers in Nutrition [Internet]. 2022 Apr 7 [cited 2023 Nov 7];9. Available from: https://www.frontiersin.org/articles/10.3389/fnut.2022.856287/full

15. Siddiqui J, Saleh MSM, Nur S, Siti Hajar Zamri, Mohd, Ibrahim M, et al. Saffron (Crocus sativus L.): As an antidepressant. Journal of Pharmacy and Bioallied Sciences [Internet]. 2018 Jan 1 [cited 2023 Nov 7];10(4):173–3. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266642/

16. Jackson PA, Forster J, Khan J, Pouchieu C, Dubreuil S, Gaudout D, et al. Effects of Saffron Extract Supplementation on Mood, Well-Being, and Response to a Psychosocial Stressor in Healthy Adults: A Randomized, Double-Blind, Parallel Group, Clinical Trial. Frontiers in Nutrition [Internet]. 2021 Feb 1 [cited 2023 Nov 6];7. Available from: https://www.frontiersin.org/articles/10.3389/fnut.2020.606124/full

17. Pouchieu C, Line Pourtau, Brossaud J, Gaudout D, Jean‐Benoît Corcuff, Capuron L, et al. Acute Effect of a Saffron Extract (Safr’InsideTM) and Its Main Volatile Compound on the Stress Response in Healthy Young Men: A Randomized, Double Blind, Placebo-Controlled, Crossover Study. Nutrients [Internet]. 2023 Jun 27 [cited 2023 Nov 6];15(13):2921–1. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10346743/

18. Neil Bernard Boyle, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. Nutrients [Internet]. 2017 Apr 26 [cited 2023 Nov 7];9(5):429–9. Available from: https://www.mdpi.com/2072-6643/9/5/429

19. Jing L. Dietary magnesium and calcium intake and risk of depression in the general population: A meta-analysis - Bingrong Li, Jing Lv, Weijing Wang, Dongfeng Zhang, 2017 [Internet]. Australian & New Zealand Journal of Psychiatry. 2017 [cited 2023 Nov 6]. Available from: https://journals.sagepub.com/doi/full/10.1177/0004867416676895

20. Botturi, Ciappolino V, Delvecchio G, Boscutti A, Viscardi B, Brambilla P. The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review. Nutrients [Internet]. 2020 Jun 3 [cited 2023 Nov 7];12(6):1661–1. Available from: https://www.mdpi.com/2072-6643/12/6/1661

21. Pickering G, Mazur A, Trousselard M, Przemysław Bieńkowski, Yaltsewa N, Amessou M, et al. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients [Internet]. 2020 Nov 28 [cited 2023 Nov 7];12(12):3672–2. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761127/

22. Derbyshire E. Micronutrient Intakes of British Adults Across Mid-Life: A Secondary Analysis of the UK National Diet and Nutrition Survey. Frontiers in Nutrition [Internet]. 2018 Jul 19 [cited 2023 Nov 7];5. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6060686/

23. Porcar-Castell C, Esmel-Esmel N. The effect of Bach flower remedies on quality of life and sleep in hospital professionals during the Covid-19 pandemic. TMR Integrative Nursing [Internet]. 2021;5(6):195–202. Available from: https://www.tmrjournals.com/public/articlePDF/20211224/66647adfa4dbbef59a2b9f004ce91b79.pdf

24. View of Bach flower remedies: a systematic review of randomised clinical trials [Internet]. Smw.ch. 2023 [cited 2023 Nov 7]. Available from: https://smw.ch/index.php/smw/article/view/1167/1218

25. Dighriri IM, Alsubaie AM, Hakami FM, Dalal Hamithi, Maryam Mohammed Alshekh, Khobrani FA, et al. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus [Internet]. 2022 Oct 9 [cited 2023 Nov 7]; Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9641984/

26. DiNicolantonio JJ, O’Keefe JH. The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders. Nutrients [Internet]. 2020 Aug 4 [cited 2023 Nov 7];12(8):2333–3. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468918/

27. Madison AA, Belury MA, Andridge R, Renna ME, M. Rosie Shrout, Malarkey WB, et al. Omega-3 supplementation, and stress reactivity of cellular aging biomarkers: an ancillary substudy of a randomized, controlled trial in midlife adults. Molecular Psychiatry [Internet]. 2021 Apr 20 [cited 2023 Nov 6];26(7):3034–42. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8510994/

28. Armborst D, Metzner C, Alteheld B, Bitterlich N, Rösler D, Siener R. Impact of a Specific Amino Acid Composition with Micronutrients on Well-Being in Subjects with Chronic Psychological Stress and Exhaustion Conditions: A Pilot Study. Nutrients [Internet]. 2018 Apr 29 [cited 2023 Nov 6];10(5):551–1. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986431/

29. Schaffer SW, Ha Won Kim. Effects and Mechanisms of Taurine as a Therapeutic Agent. Biomolecules & Therapeutics [Internet]. 2018 May 1 [cited 2023 Nov 7];26(3):225–41. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5933890/

30. Ai Z, Cheng A, Yu YT, Yu L, Jin W. Antidepressant-Like Behavioral, Anatomical, and Biochemical Effects of Petroleum Ether Extract from Maca (Lepidium meyenii) in Mice Exposed to Chronic Unpredictable Mild Stress. Journal of Medicinal Food [Internet]. 2014 May 1 [cited 2023 Nov 7];17(5):535–42. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4025608/

31. Gonzales GF. Ethnobiology and Ethnopharmacology of Lepidium meyenii (Maca), a Plant from the Peruvian Highlands. Evidence-based Complementary and Alternative Medicine [Internet]. 2012 Jan 1 [cited 2023 Nov 7];2012:1–10. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3184420/