Chronic stress is a modern epidemic. Our bodies evolved to handle acute stressors (running from predators) but not the constant low-grade stress of modern life (work deadlines, financial pressure, information overload). This guide examines how stress affects your body and which supplements can help.
Understanding the Stress Response
The HPA Axis
When you perceive stress, your brain activates the Hypothalamic-Pituitary-Adrenal (HPA) axis:
- Hypothalamus releases CRH (corticotropin-releasing hormone)
- Pituitary releases ACTH (adrenocorticotropic hormone)
- Adrenal glands release cortisol and adrenaline
- This prepares your body to fight or flee
Cortisol: The Double-Edged Sword
Cortisol is essential for survival but problematic when chronically elevated:
Healthy cortisol functions:
- Mobilizes energy for immediate use
- Enhances short-term cognitive function
- Regulates inflammation
- Follows a daily rhythm (high in morning, low at night)
Chronic high cortisol effects:
- Increased abdominal fat storage
- Muscle breakdown
- Immune suppression
- Sleep disruption
- Memory and cognitive impairment
- Anxiety and depression
- Blood sugar dysregulation
- Accelerated aging
What Are Adaptogens?
Adaptogens are herbs that help the body "adapt" to stress. They were named in 1947 by Soviet scientist Nikolai Lazarev, who defined them as substances that:
- Are non-toxic and safe for extended use
- Help the body resist various stressors
- Have a normalizing effect (balance, not just push in one direction)
Modern research has validated several traditional adaptogens.
Evidence-Based Stress Supplements
Ashwagandha (Withania somnifera)
Evidence Level: Strong
Perhaps the most researched adaptogen with consistent stress-reducing effects:
- Reduced cortisol levels (14-27% in studies)
- Decreased anxiety symptoms
- Improved sleep quality
- Enhanced resilience to stress
- Possible testosterone support in men
Dosing: 300-600mg standardized extract (KSM-66 or Sensoril) daily
Rhodiola Rosea
Evidence Level: Good
Known as "golden root" with particular benefits for:
- Fatigue reduction
- Mental performance under stress
- Physical endurance
- Burnout symptoms
Dosing: 200-600mg standardized extract daily
Relora (Magnolia/Phellodendron)
Evidence Level: Moderate
Relora is a patented combination of Magnolia bark and Phellodendron that has shown:
- Reduced cortisol levels
- Decreased stress-related eating
- Improved mood and relaxation
- Reduced waist circumference in stressed adults
Particularly useful for stress-related weight gain and cortisol-driven eating.
Phosphatidylserine (PS)
Evidence Level: Moderate
A phospholipid that has shown:
- Blunted cortisol response to exercise stress
- Improved cognitive function under stress
- Reduced perception of stress
Dosing: 100-300mg daily
L-Theanine
Evidence Level: Good
Promotes calm alertness without sedation:
- Increases alpha brain waves (relaxation)
- Reduces anxiety
- Improves focus
- Works quickly (within 30-60 minutes)
Dosing: 100-200mg as needed or daily
Magnesium
Evidence Level: Good
Often depleted by stress, magnesium deficiency worsens anxiety:
- Calms the nervous system
- Reduces physical tension
- Supports healthy sleep
- Required for over 300 enzymatic reactions
Dosing: 200-400mg daily (glycinate form for relaxation)
B-Complex Vitamins
Evidence Level: Moderate
B vitamins are depleted by stress and support nervous system function:
- B5 (pantothenic acid) supports adrenal function
- B6 needed for neurotransmitter production
- B12 deficiency associated with anxiety and depression
Anti-Inflammatory Support
Chronic stress increases inflammation, which worsens stress—a vicious cycle. Anti-inflammatory supplements can help break this cycle:
Curcumin
Curcumin 2000 provides potent anti-inflammatory support that may:
- Reduce inflammatory markers
- Improve mood (studies show benefits for depression)
- Support overall stress resilience
Omega-3 Fatty Acids
- Anti-inflammatory effects
- Support brain health and mood
- May reduce anxiety
Building Your Stress Support Protocol
For General Stress Resilience
- Ashwagandha 300mg twice daily
- Magnesium glycinate 300mg evening
- B-complex vitamin
For High Cortisol/Weight Gain
- Relora as directed
- Ashwagandha 300mg twice daily
- Phosphatidylserine 100-200mg
For Acute Anxiety
- L-Theanine 200mg as needed
- Magnesium 200-400mg
- Lavender (oral or aromatherapy)
For Burnout/Fatigue
- Rhodiola 200-400mg morning
- Ashwagandha 300mg twice daily
- B-complex with extra B12
Lifestyle Foundations
Supplements support but don't replace foundational stress management:
Essential Practices
- Sleep: 7-9 hours nightly (cortisol regulation depends on it)
- Exercise: Regular physical activity reduces stress hormones
- Mind-body practices: Meditation, deep breathing, yoga
- Social connection: Strong relationships buffer stress
- Nature exposure: Time outdoors reduces cortisol
- Limit caffeine: Can amplify stress response
- Limit alcohol: Disrupts sleep and HPA axis
When to Seek Professional Help
Consult a healthcare provider if you experience:
- Persistent anxiety or depression
- Symptoms of adrenal dysfunction
- Significant sleep disruption
- Physical symptoms (heart palpitations, digestive issues)
- Stress affecting relationships or work
- Thoughts of self-harm
Conclusion
Chronic stress is manageable with the right approach. Adaptogens like ashwagandha and rhodiola, combined with targeted supplements like Relora for cortisol management, can significantly improve stress resilience. Build on a foundation of good sleep, regular exercise, and stress-reducing practices for best results.
Remember that supplements support your body's stress response—they work best as part of a comprehensive stress management strategy, not as a substitute for addressing root causes.