These supplements regulate cortisol, calm the nervous system, protect the brain from burnout, stabilize mood, and restore stress-depleted nutrients. Together, they target both the emotional and physical biology of chronic stress.


1. Magnesium

Magnesium calms the nervous system, relaxes muscles, stabilizes heart rhythm, and lowers cortisol activity.


When to take: Evening or before bed.

Best for stress with anxiety, insomnia, jaw clenching, muscle tension, heart palpitations, and restless legs.


2. Ashwagandha

Ashwagandha lowers cortisol, improves stress resilience, and protects the brain from emotional exhaustion.


When to take: Evening or divided morning and evening.

Best for chronic stress, burnout, emotional overwhelm, sleep disruption, and stress-related fatigue.



3. Omega-3 Fatty Acids

Omega-3 Fatty Acids reduce stress-induced brain inflammation and support emotional regulation and mood stability.


When to take: Morning or midday with a fat-containing meal.

Best for stress with mood swings, irritability, low mood, anxiety, and inflammatory tension.


4. Vitamin D

Vitamin D supports serotonin production, immune-stress balance, and emotional resilience under chronic pressure.


When to take: Morning with a fat-containing meal.

Best for stress with low mood, fatigue, frequent infections, seasonal depression, and low energy.


5. L-Theanine

L-Theanine promotes calm alertness without sedation and reduces racing thoughts.


When to take: Morning or during high-stress moments.

Best for stress with restlessness, panic sensations, overstimulation, and caffeine sensitivity.


6. Zinc

Zinc stabilizes neurotransmitter function, immune resilience, and stress-related hormone shifts.


When to take: Midday or evening with food.

Best for stress with frequent illness, acne flares, hair thinning, emotional sensitivity, and slow healing.


7. Probiotics

Probiotics regulate the gut-brain axis, lower inflammation-linked anxiety, and stabilize mood through microbial balance.


When to take: Morning on an empty stomach or before bed.

Best for stress with bloating, IBS, hormonal acne, sugar cravings, and anxiety linked to digestion.


8. GABA

GABA directly quiets nervous system overactivation and reduces physical anxiety symptoms.


When to take: Evening or during acute stress episodes.

Best for stress with panic symptoms, chest tightness, racing heart, tense breathing, and overwhelm.