Best Supplements for Stress: Reducing Stress Levels

According to the American Psychological Association, two-thirds of Americans experience stress, which can negatively affect their health. When stress becomes constant, our bodies suffer mentally, physically, and emotionally. So, do supplements for stress reduction really help†?

Exercise remains one of the most powerful ways to reduce stress naturally. In fact, if exercise were available in supplement form, it would be hard to beat. Something as simple as a 10-minute walk can help reduce cortisol levels and encourage the body’s natural relaxation response.

Maintaining a healthy diet is also important, but certain key supplements for stress reduction can help manage the body’s stress response†.

Summary: Stress can affect both physical and mental well-being, but certain nutrients may help support the body’s natural stress response.† Some of the most popular supplements for stress relief include melatonin for sleep support, magnesium for relaxation, B vitamins for energy and mood, omega-3s for a healthy inflammatory response, CoQ10 for cardiovascular health, and probiotics and fiber for gut health.† Regular exercise, mindfulness practices, and a nutrient-rich diet remain essential foundations for managing everyday stress.†

Best Supplements for Stress Relief†

Melatonin: Using Sleep to Lower Stress Levels

One of the best ways to support a healthy stress response is by getting consistent, quality sleep. Adequate sleep helps the body recover from the day, supports memory and learning, promotes muscle repair, and can make everyday responsibilities feel more manageable. Melatonin is a hormone produced by the body’s pineal gland, which helps control sleep cycles. The body naturally produces melatonin on its own when our body temperature drops.

Stress and sleep are closely connected, making melatonin one of the best supplements for stress relief†. Bottom line, you’re more likely to feel stressed if you don’t get enough sleep. Research shows melatonin can improve sleep quality and promote a sense of calm and relaxation†. Some studies have also explored the relationship between melatonin and mood†.

Melatonin supplements support your body’s natural production of the sleep hormone, which may help improve sleep quality and support a healthier stress response†.

Although melatonin is primarily used to support healthy sleep patterns, its calming effects may help encourage relaxation when everyday stress makes it difficult to unwind.† (Cooper Complete has fast-acting melatonin to support people who have difficulty falling asleep† and time-release melatonin to help people who fall asleep easily but then find they wake and have a problem returning to sleep†. Each Cooper Complete Quick release melatonin product has 3 mg of melatonin; Cooper Complete Prolonged Release Melatonin has 5 mg of melatonin. Low Dose Melatonin contains 1 mg of melatonin.)

Magnesium: Regulating the Stress Response

Magnesium is involved in healthy muscle, nerve, and cardiovascular function.† It helps support normal blood vessel relaxation and circulation, which may contribute to muscle comfort and promote a calm, relaxed feeling throughout the body.† It may also help support restful sleep.† As an essential mineral involved in relaxation and nervous system function, magnesium may help support the body’s response to everyday stress.†

Yet, research shows more than half of Americans don’t get enough daily magnesium from their diet, making supplementation a helpful option for some.

Magnesium plays an important role in the body’s response to stress and supports healthy nervous system function†. Without sufficient magnesium, the nerve cells can become over-reactive, causing a person to become highly sensitive, irritable, and unable to relax†.

Low magnesium levels during stressful times can also cause energy depletion and fatigue†.

(The Cooper Complete line contains several Magnesium supplements, Magnesium Glycinate and Cognitive Health Magnesium L-Threonate, both known for their gentleness on the digestive system and low risk of laxative side effects†. Magnesium Glycinate supports relaxation and overall health†, while Magnesium L-Threonate is especially well-suited for cognitive function and stress-related brain health†.)

Magnesium in Cooper Complete Multivitamins
Multivitamin	Original Multi	Basic One Multi
Magnesium	660 mg	200 mg

B Vitamins: Improving Mood and Energy†

B vitamins are water-soluble and are important for cell metabolism. They include eight B vitamins:

• B1 (thiamin)
• B2 (riboflavin)
• B3 (niacin)
• B5 (pantothenic acid)
• B6 (pyridoxine)
• B7 (biotin)
• B9 (folic acid)
• B12 (cobalamin)

While all B vitamins play an integral part, vitamin B12, also known as “the memory vitamin,” plays the biggest role in brain health†. B12 deficiencies may cause mental confusion and make it difficult to cope with stress†. That’s because B12 is significant in the creation of melatonin and the mood hormone serotonin†.

B vitamins are found in a wide variety of foods, making it possible for many people to get adequate amounts through their diet. However, supplementation can help address deficiencies or support individuals with increased nutritional needs.† For example, people who avoid animal products such as meat, fish, poultry, and dairy may be at greater risk for vitamin B12 deficiency because this vitamin is found naturally only in foods of animal origin.

Further, it’s estimated that 10-30 percent of adults age 50 and older have difficulty absorbing vitamin B12 due to decreased stomach acid†. Proton-pump inhibitors (such as Prilosec OTC®, Nexium®, and Prevacid®), H2 blockers (such as Tagamet®, Pepcid AC®, Zantac 360°™ (famotidine)), and regular use of other antacids slow or decrease stomach acid. Hence, it’s crucial to disclose over-the-counter usage with your physician so that your B12 level can be regularly checked. (Cooper has a Vitamin B12 (methylcobalamin) product for people who need to augment their diet with vitamin B12.)

Do you find yourself stressed out at work? Some research shows B complex vitamins are linked to improved mood and can specifically help lower stress levels in the workplace†. In this small study, 60 participants completed a 90-day double-blind, placebo-controlled trial in which personality, work demands, mood, anxiety, and strain were assessed. After statistically controlling for differences in personality and work demands, the vitamin B groups reported significantly lower personal stress and strain than the placebo group, which did not receive the B vitamins†.

B Vitamins in Cooper Complete Multivitamins

As stress levels increase, it can be increasingly difficult to prioritize healthy eating, so a good multivitamin can help provide nutritional support when your diet isn’t quite perfect.† A quality multivitamin can help fill in some of those nutritional gaps.†

See the chart below for a side-by-side comparison of the B vitamins in Cooper Complete multivitamins as well as the B vitamins in Cooper Complete Advanced B Complex.

B Vitamins in Cooper Complete Multivitamins and Advanced Vitamin B Complex
B VITAMIN	Advanced B Complex	Original Multi	Basic One Multi
Thiamin (B1)	50 mg	3 mg	1.5 mg
Riboflavin (B2)	50 mg	10 mg	2 mg
Niacin (B3)	50 mg	20 mg	20 mg
Vitamin B6	50 mg	10 mg	10 mg
Folic Acid (B9)	680 mcg DFE (400 mcg L-5-MTHF)	333 mcg DFE (200 mcg L-5-MTHF)	333 mcg DFE (200 mcg L-5-MTHF)
B12 (Methylcobalamin)	500 mcg	400 mcg	400 mcg
Biotin (B7)	75 mcg	300 mcg	–
Pantothenic Acid (B5)	50 mg	10 mg	10 mg

Omega-3: Decreasing Stress-Related Inflammation†

Because physical and emotional well-being are closely connected, nutrients that support a healthy inflammatory response may also help support the body’s response to everyday stress.† Omega-3 fatty acids are among the most widely studied nutrients in this area.†

The hormone cortisol helps regulate the inflammatory response in the body. When cortisol isn’t working correctly, inflammation can get out of control. Long periods of stress can alter the effectiveness of cortisol. Chronic stress can disrupt cortisol function, potentially leading to increased inflammation†. Inflammation is a contributing factor in the development of many chronic conditions†.

Research suggests eicosapentaenoic (EPA) fatty acids may help support a healthy response to stress and healthy cortisol balance†. The Cooper Complete line has a traditional softgel and a liquid omega 3.

Coenzyme Q10 (CoQ10): Supporting Circulation and Stress Relief†

Cardiovascular health and overall well-being are closely connected. CoQ10 plays an important role in cellular energy production and supports healthy heart and blood vessel function.† By helping support normal circulation and healthy blood flow, CoQ10 may contribute to overall cardiovascular wellness.†

Because physical health can influence how we feel day to day, supporting healthy cardiovascular function may also be an important part of maintaining overall resilience and well-being.†

Fiber and the Microbiome: Mood and Gut Connection†

The gut and brain are closely connected through what is often referred to as the gut-brain axis. Research suggests that the bacteria that make up the gut microbiome can influence the production of certain signaling molecules and may play a role in overall mood and well-being. In fact, approximately 95% of the body’s serotonin is produced in the gastrointestinal tract.

Studies have also found associations between higher dietary fiber intake and lower levels of psychological distress.† Despite these potential benefits, most Americans fall short of the recommended daily intake of fiber. Increasing consumption of vegetables, fruits, nuts, seeds, whole grains, and legumes can help support a healthy gut microbiome, and a fiber supplement may be a convenient way to help bridge nutritional gaps.†

Probiotic: The Gut-Brain Axis and Stress†

Emerging research suggests probiotics may help support mood, cognitive function, and the body’s response to everyday stress through their effects on the gut-brain axis.†

A healthy gut microbiome starts with providing beneficial bacteria the support they need to thrive. Fermented foods and probiotic supplements can help support a balanced microbiome, while adequate fiber intake provides the fuel these beneficial bacteria need to flourish.† Together, they can play an important role in supporting overall health and well-being.†

Lifestyle Support for Managing Stress

Mindfulness, Movement, and Diet

There is no single solution for managing stress. Instead, the most effective approach is often a combination of healthy habits, including regular movement, mindfulness practices, and a nutrient-rich diet filled with a variety of colorful fruits and vegetables.† When dietary intake falls short, supplements can help provide additional nutritional support as part of an overall wellness plan.†

Talk With Your Doctor

As a reminder, your physician understands your health profile best, so it’s important to talk with your doctor to decide which supplements for stress are best suited to your individual needs†.

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About the Author: Jill Turner is the President of Cooper Complete® Nutritional Supplements, where she oversees product development and customer experience. She enjoys writing about vitamins, supplements, and preventive health to help consumers make informed, science-backed decisions.