Stress
Supplements studied for stress.
Overview
Ashwagandha has the strongest evidence among supplements studied for stress, with high effect-size, evidence, and trust ratings across seven trials. Doses of 240–1000 mg daily for eight to 12 weeks may reduce stress feelings and cortisol levels, though not every study found benefit over placebo.
Theanine, Rhodiola, Kava, and GABA show more limited support. Theanine (medium ratings) may lower stress scores and improve sleep in some people, especially around stressful events. Rhodiola (medium ratings) reduced stress and improved functioning in adults with general stress or burnout. Kava and GABA carry low ratings, with only small or inconclusive trials. See the heatmap and evidence reviews below for evidence across 16 supplements.
Effect graph
Relevant supplements
Relevant supplements sorted by DEX Score.
| Ashwagandha | ★★★★★ | High |
| Theanine | ★★★★★ | Medium |
| Rhodiola | ★★★★★ | Medium |
| Valerian | ★★★★★ | Low |
| Multivitamin | ★★★★★ | Low |
| Kava | ★★★★★ | Low |
| Tyrosine | ★★★★★ | Low |
| Tongkat Ali | ★★★★★ | Low |
| Probiotics | ★★★★★ | Low |
| Panax Ginseng | ★★★★★ | Low |
| Melatonin | ★★★★★ | Low |
| Lysine | ★★★★★ | Low |
| Lecithin | ★★★★★ | Low |
| Green Tea | ★★★★★ | Low |
| GABA | ★★★★★ | Low |
| Eleuthero | ★★★★★ | Low |
| Bacopa | ★★★★★ | Low |
Studies
Find individual evidence reviews for supplements sorted by DEX Score.
17 supplements for and rated at least stars. All purchase bands. No minimum star filter.
AshwagandhaView supplement →
Consider purchase·★★★★★
How we scored this▸
- Taking ashwagandha by mouth, between 240 mg and 1000 mg daily for 8 to 12 weeks, may help reduce feelings of stress and lower stress-related hormone (cortisol) levels.
- Different types of ashwagandha root extracts taken at doses like 240 mg, 300 mg twice a day, or 500 mg with added piperine have shown benefits in adults with stress or mental health conditions.
- In one study in overweight adults, ashwagandha reduced stress from before treatment but was not better than a placebo.
- Taking 500 mg twice daily may also help prevent weight gain related to stress.
- Some college students felt better about handling stress, though their stress test scores did not change much.
Browse 7 studies·1 meta-analysis
RCTA standardized Ashwagandha root extract alleviates stress, anxiety, and improves quality of life in healthy adults by modulating stress hormones: Results from a randomized, double-blind, placebo-controlled study2023n=27
In adults under pandemic-related stress, ashwagandha root extract 500 mg/day for 60 days reduced stress and anxiety and lowered cortisol while improving sleep quality versus placebo.
- Effect
- Benefit
- Duration
- 60 days
- Dose
- 500 mg/day
- Population
- Healthy adults
- Participants
- 27
MetaDoes Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials2022n=1,002
A meta-analysis of 12 studies including 1002 participants (aged 25 to 48 yrs) found that ashwagandha significantly reduced stress level (SMD: -1.75, 95% CI: -2.29 to -1.22, P = 0.005, I 2 = 83.1%) and anxiety (SMD: -1.55, 95% CI: -2.37 to -0.74; P = 0.005, I 2 = 93.8%) compared to placebo, with low certainty. There was a beneficial effect on stress at doses of 300-600 mg/day and non-linear benefit for anxiety up to a dose of 12,000 mg/day.
- Effect
- Benefit
- Dose
- 600 mg/day
- Participants
- 1,002
- Ages
- 25–48
RCTEfficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study2021
In stressed adults over 90 days, sustained-release ashwagandha 300 mg/day improved CANTAB memory, lowered perceived stress and cortisol, and improved sleep versus placebo.
- Effect
- Benefit
- Duration
- 90 days
- Dose
- 300 mg/day
- Population
- Adults
- Ages
- 20–55
RCTAdaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study2019n=58
An 8-week study of 58 participants found that aqueous-extract ashwagandha (250 mg/day or 600 mg/day) significantly reduced serum cortisol and perceived stress levels compared to placebo. More reliable benefits were found in the 600 mg/day dose group. Ashwagandha significantly improved sleep quality compared to placebo.
- Effect
- Benefit
- Duration
- 8 weeks
- Dose
- 250 mg/day
- Population
- Adults
- Participants
- 58
- Ages
- 18–55
RCTAn investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study2019n=60
A 60-day study including 60 participants found that ashwagandha (240 mg/day Shoden) significantly reduced anxiety (Hamilton Anxiety Rating Scale, P = 0.04) compared to placebo. There was a trend to benefit for DASS-21 scores (Self-Reported Depression, Anxiety & Stress Scales, P = 0.96) that was not statistically significant. Ashwagandha significantly reduced morning cortisol (P < 0.001) and DHEA-S (P = 0.004). There was a trend towards increased testosterone in males only.
- Effect
- Benefit
- Duration
- 60 days
- Dose
- 240 mg/day
- Population
- Healthy adults
- Participants
- 60
- Ages
- 18–65
RCTBody Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled Trial2017n=52
In chronically stressed adults, standardized ashwagandha root extract reduced body weight and stress-related eating versus placebo over 8 weeks and was well tolerated.
- Effect
- Benefit
- Duration
- 8 weeks
- Dose
- 300 mg
- Population
- Adults
- Participants
- 52
RCTA prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults2012n=64
In 64 adults with chronic stress, high-concentration ashwagandha root extract 300 mg twice daily for 60 days lowered stress scores and cortisol and improved quality of life versus placebo.
- Effect
- Benefit
- Duration
- 60 days
- Dose
- 600 mg/day
- Population
- Adults
- Participants
- 64
- Ages
- 18–54
TheanineView supplement →
Consider purchase·★★★★★
How we scored this▸
- L-theanine may help reduce stress and tension in some people, especially when taken before stressful events or during stressful periods.
- Studies show it can lower stress scores, reduce stress hormones, and improve sleep quality.
- However, not all research shows clear benefits, and some people may not feel less anxious right away.
- Sometimes L-theanine is taken with other ingredients like magnesium and vitamins, which might work together to reduce stress.
- More research is needed.
Browse 9 studies·1 meta-analysis
RCTSafety and Efficacy of AlphaWave® L-Theanine Supplementation for 28 Days in Healthy Adults with Moderate Stress: A Randomized, Double-Blind, Placebo-Controlled Trial2024n=15
A 28-day randomized double-blind placebo-controlled trial showing that AlphaWave® L-theanine significantly reduced perceived stress and improved mood without adverse effects. A manufacturer-funded study of 30 healthy adults with moderate stress found that L-theanine (400 mg/day) reduced perceived stress by 17.98% after 28 days.
- Effect
- Benefit
- Duration
- 28 days
- Dose
- 400 mg/day
- Population
- Healthy adults
- Participants
- 15
- Ages
- 18–65
RCTEffect of a Combination of Magnesium, B Vitamins, Rhodiola, and Green Tea (L-Theanine) on Chronically Stressed Healthy Individuals-A Randomized, Placebo-Controlled Study2022n=51
In chronically stressed adults, magnesium-B-vitamin-rhodiola-green tea reduced DASS stress scores versus placebo over 28 days.
- Effect
- Benefit
- Duration
- 28 days
- Dose
- 150 mg
- Population
- Adults
- Participants
- 51
- Ages
- 18–65
RCTEffect of Combined Ingestion of L-Theanine and L-Arginine for Short-Term Psychological Stress in Young Adults: A Randomized Placebo-Controlled Study2022n=120
A randomized placebo-controlled study showing that combined L-theanine and L-arginine significantly reduced short-term psychological stress in young adults. A study of 120 healthy young adults undertaking a stress-loading test (Uchida-Kraepelin performance test) given 1) 200 mg L-theanine or 2) 200 mg L-theanine + 50 mg arginine prior to a stressful mental test found that both treatments led to reductions in markers of stress (salivary alpha-amylase activity) 15-min after the test when compared to placebo. The combined treatment trended towards greater reductions in stress as measured by salivary alpha-amylase levels but this was not statistically significant.
- Effect
- Benefit
- Dose
- 200 mg/day theanine
- Population
- Young adults
- Participants
- 120
- Avg age
- ~22
RCTA Randomized, Triple-Blind, Placebo-Controlled, Crossover Study to Investigate the Efficacy of a Single Dose of AlphaWave® L-Theanine on Stress in a Healthy Adult Population2021
A triple-blind crossover study found that a single 200 mg dose of AlphaWave L-theanine increased frontal alpha power and reduced salivary cortisol during acute mental stress versus placebo.
- Effect
- Benefit
- Dose
- 200 mg/day
- Population
- Healthy adults
- Ages
- 19–60
Systematic reviewThe Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review2020n=250
A meta-analysis of 9 studies (n = 250, Sample size range = 12 to 48) found that 200-400 mg/day L-theanine may reduce stress and anxiety in people exposed to stressful conditions by reducing levels of glutamate and increasing alpha wave activity in the brain. There is not enough evidence from larger, high quality studies suggesting L-theanine reduces stress in people with chronic conditions.
- Effect
- Benefit
- Dose
- 400 mg/day
- Participants
- 250
RCTAnti-stress effect of theanine on students during pharmacy practice: positive correlation among salivary α-amylase activity, trait anxiety and subjective stress2013n=20
An RCT of 20 students found that 400 mg/day L-theanine for 10 days during pharmacy practice significantly reduced subjective stress and salivary α-amylase versus placebo.
- Effect
- Benefit
- Duration
- 10 days
- Dose
- 400 mg/day
- Participants
- 20
RCTEffects of L-theanine or caffeine intake on changes in blood pressure under physical and psychological stresses2012n=14
A cross-over study of 14 participants found that L-theanine reduced tension-anxiety compared to placebo during a high-stress event. In participants whose blood pressure increased by more than average due to stressful mental task completion, L-theanine significantly inhibited blood pressure increases.
- Effect
- Benefit
- Population
- Adults
- Participants
- 14
- Avg age
- 22.8±2.1
RCTL-Theanine reduces psychological and physiological stress responses2007n=12
A clinical study showing that L-theanine lowered psychological stress scores and decreased physiological markers such as heart rate and immunological stress responses. A study including 12 male undergraduate students found that L-theanine (200 mg) reduced salivary immunoglobulin A (s-IgA) and heart rate in response to acute stress. L-theanine may have anti-stress effects by playing an antagnoistic role in the binding of L-glutamic acid to glutamate receptors in cortical neurons, but this mechanism was not examined in this study.
- Effect
- Benefit
- Dose
- 200 mg
- Participants
- 12
RCTThe acute effects of L-theanine in comparison with alprazolam on anticipatory anxiety in humans2004n=16
An RCT of 16 healthy volunteers found that 200 mg L-theanine showed mild relaxing effects at baseline but neither L-theanine nor 1 mg alprazolam reduced anticipatory anxiety under induced stress.
- Effect
- No Benefit
- Dose
- 1 mg
- Population
- Healthy adults
- Participants
- 16
RhodiolaView supplement →
Consider purchase·★★★★★
How we scored this▸
- Early research shows that rhodiola extract may help reduce feelings of stress. Adults with general stress who took a specific rhodiola extract (Vitango, 200 mg twice a day before meals) for four weeks felt less stressed and reported better daily functioning. In college students with anxiety, taking 200 mg twice daily for two weeks helped lower stress, anxiety, anger, confusion, and negative mood compared to those who did not take it. Adults experiencing burnout who used the same dose for 12 weeks reported feeling less stressed, less tired, and more satisfied sexually, though this study did not include a comparison group.
- Rhodiola has also been tested as part of a combination product with magnesium, green tea extract, and B vitamins. In chronically stressed adults, this combination taken daily for four weeks reduced stress more than placebo, but it is unclear how much of the effect is due to rhodiola.
Browse 5 studies
RCTEffect of a Combination of Magnesium, B Vitamins, Rhodiola, and Green Tea (L-Theanine) on Chronically Stressed Healthy Individuals-A Randomized, Placebo-Controlled Study2022n=51
In chronically stressed adults, magnesium-B-vitamin-rhodiola-green tea reduced DASS stress scores versus placebo over 28 days.
- Effect
- Benefit
- Duration
- 28 days
- Dose
- 150 mg
- Population
- Healthy adults
- Participants
- 51
- Ages
- 18–65
Open-labelMulticenter, open-label, exploratory clinical trial with Rhodiola rosea extract in patients suffering from burnout symptoms2017n=120
An open-label burnout trial found Rhodiola rosea improved stress resistance and burnout symptoms, supporting larger randomized follow-up studies.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 400 mg/day
- Population
- Patients with the burnout syndrome
- Participants
- 120
- Ages
- 30–60
RCTThe Effects of Rhodiola rosea L. Extract on Anxiety, Stress, Cognition and Other Mood Symptoms2015
In 101 stressed adults, Rhodiola rosea WS 1375 200 mg twice daily for 4 weeks improved stress, fatigue, and disability scores in an open-label trial.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 400 mg/day
- Population
- Adults
Open-labelTherapeutic effects and safety of Rhodiola rosea extract WS® 1375 in subjects with life-stress symptoms--results of an open-label study2012n=101
In 101 adults with life-stress symptoms, Rhodiola WS 1375 200 mg twice daily for 4 weeks improved stress and fatigue scores.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 400 mg/day
- Population
- Adults
- Participants
- 101
RCTA randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue2008n=30
In 60 adults with stress-related fatigue, SHR-5 Rhodiola rosea improved fatigue, concentration, and stress symptoms versus placebo.
- Effect
- Benefit
- Duration
- 28 days
- Dose
- 576 mg/day SHR-5 extract
- Population
- Adults
- Participants
- 30
- Ages
- 20–55
KavaView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- A small study in healthy people suggests that taking one dose of kava (LI 150, Lichtwer Pharma, 120 mg) might help reduce the body’s reaction to mental stress.
Browse 3 studies
RCTKava-Kava administration reduces anxiety in perimenopausal women2003n=19
In perimenopausal women, kava 100–200 mg/day for 3 months reduced anxiety and climacteric symptoms more than calcium alone, with significant anxiety decline versus controls (P<0.009).
- Effect
- Benefit
- Duration
- 3 months
- Dose
- 100 mg/day
- Population
- Women
- Participants
- 19
Clinical trialEffect of kava and valerian on human physiological and psychological responses to mental stress assessed under laboratory conditions2002n=18
In 54 healthy adults, 7 days of kava or valerian reduced systolic blood pressure reactivity to mental stress versus baseline; valerian also lowered heart rate reactivity.
- Effect
- Benefit
- Duration
- 7 days
- Population
- Healthy adults
- Participants
- 18
The correlation between cancer incidence and kava consumption2000
Ecological comparison across Pacific Island nations suggested higher traditional kava consumption correlates with lower age-standardized cancer incidence, though causality was not established.
MultivitaminView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Taking multivitamins with high amounts of B vitamins daily for about 1 to 3 months can help reduce feelings of stress and mild anxiety in healthy adults.
- However, multivitamins with low amounts of B vitamins do not seem to affect stress.
Browse 1 study·1 meta-analysis
MetaEffects of vitamin and mineral supplementation on stress, mild psychiatric symptoms, and mood in nonclinical samples: a meta-analysis2013
A meta-analysis found vitamin and mineral supplementation produced small reductions in stress and mild psychiatric symptoms in non-clinical populations.
- Effect
- Benefit
- Population
- Healthy adults
ValerianView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Small studies suggest valerian might help reduce stress and anxiety during mental tasks or public speaking when taken in moderate doses for a week.
- One product combining valerian and lemon balm also lowered anxiety in stressful situations, but taking too much of this combination might actually increase anxiety.
- More research is needed to understand these effects.
Browse 3 studies
RCTAnxiolytic effects of a combination of Melissa officinalis and Valeriana officinalis during laboratory induced stress2006n=24
A crossover study of 24 healthy adults found 600 mg Melissa officinalis plus valerian reduced anxiety during laboratory stress, while 1800 mg increased anxiety and impaired Stroop performance.
- Effect
- Benefit
- Dose
- 1800 mg
- Population
- Healthy adults
- Participants
- 24
Clinical trialEffect of kava and valerian on human physiological and psychological responses to mental stress assessed under laboratory conditions2002n=18
In 54 healthy adults, 7 days of kava or valerian reduced systolic blood pressure reactivity to mental stress versus baseline; valerian also lowered heart rate reactivity.
- Effect
- Benefit
- Duration
- 7 days
- Population
- Healthy adults
- Participants
- 18
RCTThe effects of valerian, propranolol, and their combination on activation, performance, and mood of healthy volunteers under social stress conditions1998
A controlled trial of valerian, propranolol, and their combination under social stress was identified, but the available abstract contained insufficient detail to report specific outcomes.
- Effect
- Benefit
- Population
- Healthy adults
BacopaView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- There is limited research on how Bacopa monnieri (BM), a traditional Ayurvedic herb, helps with anxiety, depression, relaxation, or stress, besides its known benefits for improving thinking skills.
- A recent study with 17 healthy volunteers tested a specific BM extract to see how it affected brain function and mood after one and two hours.
- The results showed that BM improved certain thinking tasks and helped reduce stress hormones in saliva, which may explain its calming effects.
- Some mood improvements were also noted.
- More research with larger groups and in less stressful settings is needed to confirm these benefits.
Browse 1 study
RCTAn acute, double-blind, placebo-controlled cross-over study of 320 mg and 640 mg doses of Bacopa monnieri (CDRI 08) on multitasking stress reactivity and mood2013
A double-blind, placebo-controlled crossover study investigating the acute effects of two doses (320 mg and 640 mg) of standardized Bacopa monnieri extract (CDRI 08) on stress, mood, and cognitive performance under multitasking conditions. The study found reduced heart rate and subjective stress reactivity, suggesting acute adaptogenic potential.
- Effect
- Benefit
- Dose
- 320 mg/day
- Population
- Healthy adults
EleutheroView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- In one study of stressed adults, taking 120 mg of eleuthero daily for 8 weeks did not improve fatigue, alertness, or stress.
- Another small study in women with long-term stress found that 270 mg of ADAPT-232, which contains eleuthero, rhodiola, and schisandra, improved focus and mental speed compared with placebo.
- It is not known if this effect was due to eleuthero, the other herbs, or the combination.
Browse 2 studies
RCTDouble-blind, placebo-controlled, randomised study of single dose effects of ADAPT-232 on cognitive functions2013n=20
In 40 stressed women, a single 270 mg ADAPT-232 dose significantly improved attention, speed, and accuracy on the d2 test within 2 hours versus placebo.
- Effect
- Benefit
- Dose
- 270 mg
- Population
- Women
- Participants
- 20
- Ages
- 20–68
RCTNo benefit adding eleutherococcus senticosus to stress management training in stress-related fatigue/weakness, impaired work or concentration, a randomized controlled study2013n=144
In 144 adults with stress-related fatigue over 8 weeks, adding 120 mg/day eleuthero to stress management training did not provide additional benefit on most outcomes versus training alone.
- Effect
- No Benefit
- Duration
- 8 weeks
- Dose
- 120 mg/day
- Population
- Adults
- Participants
- 144
GABAView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is unclear if taking GABA by mouth helps reduce feelings of stress.
- Early studies gave doses of 100 to 200 mg before stressful tasks and found no clear change in how stressed people felt compared to placebo, even though brain-wave measurements suggested some calming effects.
Browse 2 studies
RCTOral intake of γ-aminobutyric acid affects mood and activities of central nervous system during stressed condition induced by mental tasks2012n=63
In a crossover RCT of 63 adults under mental stress, 100 mg oral GABA reduced alpha-to-beta EEG ratio and improved mood measures versus dextrin placebo during stress tasks.
- Effect
- Benefit
- Dose
- 100 mg/day
- Population
- Adults
- Participants
- 63
Clinical trialRelaxation and immunity enhancement effects of gamma-aminobutyric acid (GABA) administration in humans2006n=13
In two human studies, oral GABA increased alpha waves and decreased beta waves on EEG (suggesting relaxation), and blunted stress-induced immune changes in acrophobic subjects crossing a suspended bridge.
- Effect
- Benefit
- Dose
- 2 g/day
- Participants
- 13
Green TeaView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Early research suggests that taking 300 mg of a green tea extract called Teavigo for 7 days can reduce stress and help people feel calmer compared to a placebo.
Browse 1 study
RCTAcute neurocognitive effects of epigallocatechin gallate (EGCG)2012
In a crossover RCT, a single 300 mg dose of EGCG modulated self-reported mood and brain activity measures in healthy adults versus placebo.
- Effect
- Benefit
- Dose
- 300 mg/day
- Population
- Healthy adults
LecithinView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- There is not enough evidence to determine if lecithin has any benefit for acute stress.
Browse 1 study
RCTEffects of soy lecithin phosphatidic acid and phosphatidylserine complex (PAS) on the endocrine and psychological responses to mental stress2004n=20
In 20 adults under acute stress, 400 mg/day soy lecithin phosphatidic acid and phosphatidylserine complex blunted ACTH/cortisol and anxiety responses versus placebo.
- Effect
- Benefit
- Dose
- 400 mg/day
- Population
- Adults
- Participants
- 20
LysineView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Early research suggests that adding lysine to wheat may help lower stress in women and reduce anxiety in men typically consuming cereal-based diets in lower-income communities.
Browse 1 study
RCTLysine fortification reduces anxiety and lessens stress in family members in economically weak communities in Northwest Syria2004
A double-blind RCT in economically disadvantaged Syrian households found lysine-fortified wheat flour reduced chronic anxiety scores and cortisol stress responses, especially in males.
- Effect
- Benefit
- Population
- Adults
MelatoninView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Early research suggests that taking 3 mg of melatonin about one hour before a stressful event may slightly improve memory performance compared with not taking it.
Browse 1 study
RCTMelatonin improves memory acquisition under stress independent of stress hormone release2009n=27
In 27 healthy men under psychosocial stress, melatonin 3 mg improved memory acquisition under stress independent of cortisol or catecholamine changes versus placebo.
- Effect
- Benefit
- Dose
- 3 mg
- Population
- Men
- Participants
- 27
Panax GinsengView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It’s unclear whether taking Panax ginseng helps with stress.
- In one small study, people with work-related stress who took a high-ginsenoside Panax ginseng extract (HRG80) every day for 14 days felt slightly less stressed and showed better attention and memory than those taking a placebo.
- But a regular Panax ginseng product with fewer ginsenosides didn’t help.
- Another study in men found that taking 2000 mg of Panax ginseng daily for 8 weeks didn’t improve stress levels compared to placebo.
Browse 2 studies
RCTThe effects of Korean Red Ginseng on stress-related neurotransmitters and gene expression: A randomized, double-blind, placebo-controlled trial2023n=44
In 87 stressed men, Korean red ginseng for 8 weeks preserved epinephrine levels and attenuated serotonin and cortisol changes under stress versus placebo in subgroup analyses.
- Effect
- Benefit
- Duration
- 8 weeks
- Dose
- 2 g
- Population
- Men
- Participants
- 44
- Ages
- 35–60
RCTEfficacy of Panax ginseng Meyer Herbal Preparation HRG80 in Preventing and Mitigating Stress-Induced Failure of Cognitive Functions in Healthy Subjects: A Pilot, Randomized, Double-Blind, Placebo-Controlled Crossover Trial2020
A crossover pilot in 50 tired adults found hydroponic red ginseng improved cognitive processing and perceived stress versus placebo and traditional white ginseng after single and repeated doses.
- Effect
- Benefit
- Duration
- 12 days
- Population
- Healthy adults
ProbioticsView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Probiotics have insufficient evidence for Stress.
Browse 2 studies
RCTBifidobacterium adolescentis SBT2786 Improves Sleep Quality in Japanese Adults with Relatively High Levels of Stress: A Randomized, Double-Blind, Placebo-Controlled Study2024n=65
In 126 Japanese adults, Bifidobacterium adolescentis SBT2786 increased sleep duration and improved mood; stressed subgroup reported better sleepiness and daytime restfulness.
- Effect
- Benefit
- Population
- Adults
- Participants
- 65
- Ages
- 30–59
RCTGaba-producing lactobacilli boost cognitive reactivity to negative mood without improving cognitive performance: A human Double-Blind Placebo-Controlled Cross-Over study2024
In 44 moderately stressed adults, a GABA-producing probiotic blend for 12 weeks reduced cognitive reactivity to negative mood without improving cognitive performance.
- Effect
- Benefit
- Duration
- 12 weeks
- Population
- Healthy adults
- Avg age
- ~29
Tongkat AliView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Evidence is insufficient for this condition for Stress.
Browse 1 study
RCTEffect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects2013n=63
An RCT of 63 moderately stressed adults found that 200 mg/day Tongkat Ali for 4 weeks reduced cortisol 16%, increased testosterone 37%, and improved tension, anger, and confusion versus placebo.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 200 mg/day
- Population
- Adults
- Participants
- 63
TyrosineView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Evidence is insufficient for this condition for Stress.
Browse 2 studies
RCTThe catecholamine neurotransmitter precursor tyrosine increases anger during exposure to severe psychological stress2014n=36
An RCT of 78 military personnel found that 300 mg/kg tyrosine during SERE stress training increased anger ratings but did not alter most mood, cortisol, or heart rate responses.
- Effect
- No Benefit
- Dose
- 300 mg/kg
- Population
- Adults
- Participants
- 36
- Avg age
- 25±4
Controlled trialTreatment with tyrosine, a neurotransmitter precursor, reduces environmental stress in humans1989
A crossover study found that 100 mg/kg tyrosine significantly reduced symptoms, adverse moods, and performance impairments during 4.5 hours of cold and hypoxia exposure in stress-sensitive subjects.
- Effect
- Benefit
- Dose
- 100 mg/kg
Evidence visualised
Same ratings as above, aggregated so you can see coverage and imbalance.
| Supplement | DEX | Studies | Meta-analyses | Share |
|---|---|---|---|---|
| Theanine | ★★★★★72% | 9 | 1 | 20% |
| Ashwagandha | ★★★★★76% | 7 | 1 | 16% |
| Rhodiola | ★★★★★68% | 5 | 0 | 11% |
| Kava | ★★★★★48% | 3 | 0 | 7% |
| Valerian | ★★★★★48% | 3 | 0 | 7% |
| Eleuthero | ★★★★★44% | 2 | 0 | 5% |
| GABA | ★★★★★44% | 2 | 0 | 5% |
| Panax Ginseng | ★★★★★44% | 2 | 0 | 5% |
| Probiotics | ★★★★★44% | 2 | 0 | 5% |
| Tyrosine | ★★★★★44% | 2 | 0 | 5% |
| Bacopa | ★★★★★44% | 1 | 0 | 2% |
| Green Tea | ★★★★★44% | 1 | 0 | 2% |
| Lecithin | ★★★★★44% | 1 | 0 | 2% |
| Lysine | ★★★★★44% | 1 | 0 | 2% |
| Melatonin | ★★★★★44% | 1 | 0 | 2% |
| Multivitamin | ★★★★★48% | 1 | 1 | 2% |
| Tongkat Ali | ★★★★★44% | 1 | 0 | 2% |