Highest effect
Magnesium
Mineral
Impact
Highest effect
Typical dose:200–400 mg / day
Magnesium is essential for regulating the HPA axis, the body's central stress response system. It helps to control the release of cortisol and acts as a natural calcium channel blocker, which calms nerve activity and reduces feelings of anxiety and muscle tension.
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Omega-3
Fatty Acid
Impact
Highest effect
Typical dose:1000–2000 mg / day
Omega-3s, particularly EPA and DHA, are integral to neuronal membrane health, which supports effective neurotransmitter signaling. Clinical evidence shows they can lower levels of the stress hormone cortisol and reduce inflammatory markers associated with anxiety and mood disorders.
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High effect
Ashwagandha
Botanical
Impact
High effect
Typical dose:300–600 mg / day
Ashwagandha works by modulating the HPA axis and reducing serum cortisol. Users often report a tangible sense of calm, improved resilience to daily stressors, and better sleep quality, making it a powerful tool for managing chronic stress.
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Glycine
Amino Acid
Impact
High effect
Typical dose:1000–3000 mg / day
Glycine acts as a calming neurotransmitter in the central nervous system. When taken before bed, it has been shown to lower core body temperature and help people fall asleep faster and reach deep sleep sooner, which is crucial for stress recovery.
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Rhodiola
Botanical
Impact
High effect
Typical dose:200–600 mg / day
Rhodiola rosea helps balance the body's stress-response system, particularly by influencing levels of neurotransmitters like serotonin and dopamine. It is highly effective for enhancing energy, focus, and endurance during periods of high stress.
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Theanine
Amino Acid
Impact
High effect
Typical dose:100–200 mg / day
This amino acid, commonly found in green tea, can cross the blood-brain barrier and influence neurotransmitter levels. It enhances GABA, serotonin, and dopamine, leading to a quick-acting reduction in mental and physical stress while improving focus.
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Vitamin B6
Vitamin
Impact
High effect
Typical dose:25–100 mg / day
Vitamin B6 is critical for the synthesis of GABA, serotonin, and dopamine. Stress rapidly depletes B-vitamins, and ensuring adequate levels via a B-complex helps support adrenal function, energy metabolism, and a balanced mood.
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Zinc
Mineral
Impact
High effect
Typical dose:15–30 mg / day
Zinc is involved in the synthesis and regulation of numerous hormones and neurotransmitters. Adequate zinc levels are necessary for balancing the HPA axis, and deficiency can lead to an exaggerated cortisol response to stressors.
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Situational effect
5-HTP
Amino Acid
Impact
Situational effect
Typical dose:50–100 mg / day
5-Hydroxytryptophan bypasses the rate-limiting step in serotonin production. This can help elevate levels of this key neurotransmitter, potentially improving mood, reducing anxiety, and promoting better sleep, but should be used with caution and awareness of potential interactions.
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Apigenin
Other
Impact
Situational effect
Typical dose:25–50 mg / day
Apigenin acts as a mild sedative by binding to specific receptors in the brain (benzodiazepine receptors), which reduces anxiety without the side effects of stronger medications. It is particularly effective for unwinding from stress in the evening.
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Bacopa
Botanical
Impact
Situational effect
Typical dose:300–500 mg / day
Bacopa monnieri works by enhancing communication between brain cells and modulating neurotransmitter systems. While its effects are more gradual, it is excellent for improving memory and focus that has been impaired by long-term stress.
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Taurine
Amino Acid
Impact
Situational effect
Typical dose:500–2000 mg / day
Taurine helps increase the activity of GABA, the primary inhibitory neurotransmitter. This can lead to a reduction in anxiety and help mitigate some of the physiological symptoms of stress, such as an elevated heart rate.
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Valerian
Botanical
Impact
Situational effect
Typical dose:300–600 mg / day
Valerian root contains compounds that interact with GABA receptors in the brain. This interaction helps to calm the nervous system, reduce the time it takes to fall asleep, and improve sleep quality for those whose minds race at night due to stress.
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