Your morning sets the tone for everything. And if you’re relying on caffeine to get going, your body might be asking for something better. Here’s a simple routine to try:

• Eat some mango – refreshing, natural energy, and easy to grab on the go
• Take Ashwagandha – helps you feel awake and alert, reduces stress, AND helps you sleep better at night. Yes, really.
• Walk outside for 10 minutes – fresh air and movement first thing in the morning does more than you think. Small habits. Big difference.
• And if you want to take it a step further, our Energy Formula has ashwagandha and more to boost your focus, mental clarity, and energy – all without artificial stimulants or the crash that comes with coffee. Natural energy that actually lasts.

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There are millions of people that struggle to get enough sleep every night. Some people have difficulty falling asleep, while others find it difficult to fall back asleep after waking up at night. Then there are those who toss and turn until they cannot take it anymore, so they take a sleep aid of some sort to get some shut-eye. In this article, we will break down the best natural supplements for sleep. With that information, you can make more informed, educated decisions about which ones are right for you. 

What Are Great Sleep Supplements?

Well, this is dependent on the root cause of your sleep troubles. Valerian root, magnesium, melatonin, L-theanine, and glycine are among the most researched supplements. Researchers note that they may help improve sleep quality, relaxation, and nighttime recovery. Natural sleep supplements work to help you:

• Reduce nighttime wakings
• Stay asleep longer
• Calm stress-related insomnia
• Fall asleep more easily
• Improve deep sleep
• Reset circadian rhythm

Sleep is not just downtime, people. Sleep is an essential component of life that affects almost every system in the body. Sleep affects everything from brain and immune function to hormonal balance and metabolic health. In fact, a 2023 study found that sleep fragmentation significantly increased nighttime cortisol levels by 27%. That demonstrates how poor sleep can quickly throw off stress hormones. Additionally, quality sleep helps the brain stabilize and integrate new information. Sleep deprivation, on the other hand, can weaken executive function due to disruption of the prefrontal cortex. 

10 Natural Sleep Supplements

There is no one-size-fits-all recommendation because everyone is different. Ultimately, the best supplement will depend on the root issue, such as stress, nutrient deficiency, or circadian rhythm disruption. Here are some of the most effective, well-researched natural supplements to help improve sleep. 

Ashwagandha

If you have stress-related insomnia, this adaptogenic herb may be the right choice for you because it helps to lower cortisol levels. Ashwagandha also supports resilience to stress and may improve overall sleep quality and sleep onset, especially for people with sleep issues driven by anxiety. 

Chamomile 

Typically consumed in tea form, chamomile contains apigenin, which is a compound that binds to calming receptors in the brain. It is ideal for people who are sensitive to stronger sleep supplements and offers gentle, mild relaxation. Incorporate chamomile tea into your relaxing bedtime routine. 

Magnesium

Research suggests that magnesium is one of the most important minerals for calming the nervous system. It works to regulate GABA, a neurotransmitter that promotes relaxation. If you want to use magnesium for sleep, it comes in forms like magnesium threonate and magnesium glycinate. Those two options are especially effective sleep supplements that may help reduce nighttime wakings and improve overall sleep quality. 

Passion Flower

If you experience anxiety or restlessness about sleep, passion flower may be the right natural sleep aid for you. It is a calming herb that has been traditionally used to promote relaxation. More recent research indicates that it may increase GABA levels in the brain. Passion flower can be especially helpful for people with nervous tension and mild insomnia. 

L-theanine

L-theanine works to promote calm without sedation because it increases alpha brain waves associated with a relaxed but alert state. Even though it occurs naturally in green tea, it does help reduce racing thoughts and mental overstimulation. Combine it with magnesium for enhanced effects. 

Ginseng

Ginseng is an adaptogenic herb just like ashwagandha, so it helps the body cope with stress. It may help improve sleep in an indirect way by supporting resilience and reducing fatigue. Most people who take ginseng find that it works best if taken earlier in the day.

Lavender

Widely used in aromatherapy, lavender has powerful calming effects. It may help reduce anxiety, calm the mind, and improve overall sleep quality. Lavender exists in supplement form, but you can also consume it as a tea or use lavender essential oil. A few drops of lavender essential oil under your pillow at night may promote a sense of calm and help you fall asleep. 

Glycine

Glycine is an amino acid that works to lower core body temperature, a key signal for initiating sleep. Some say that glycine helps them fall asleep faster and experience more sound, restorative sleep. 

Valerian Root

If you have mild insomnia or anxiety, valerian root may come to your aid. For centuries, people have used valerian root in herbal remedies to promote a sense of calm. Some research suggests that Valeria root may increase GABA levels in the brain. It tends to work best when you take it consistently over time, not just once in a while.

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Longevity is a term that can refer to lifespan, or lifespan and health-span. The internet has no shortage of articles supplying you with tips and tricks that tell you how to increase your longevity. Truly, why not? Most people want to live longer, especially if there is a possibility to harness the vitality of younger years at an older age. Longevity also comes with a happiness bonus, as feeling and looking younger tends to make people a lot happier. 

A 2025 McKinsey report found that up to 60% of people regard healthy aging as a top priority. Many supplements claim to promote longevity or reverse aging, but that isn’t always the case. Many health experts are divided on what really works to promote longevity. Some experts believe that some supplements are more context-dependent, or depend on a person’s specific needs. Although the consensus for the perfect longevity supplement is not yet determined, health experts believe the following supplements may offer some help. 

Omega-3s

The research on omega-3s for longevity is limited, but some clinical trials suggest that they may slow biological aging (the age of cells) by up to four months. That is especially true when you take omega-3 supplements in conjunction with vitamin D and regular exercise. Omega-3s offer anti-inflammatory properties and support cardiovascular health. Most people do not get enough omega-3s in their diet, so supplementing may help meet daily requirements. Health experts note that although fish oil benefits healthy aging, it does not slow aging or offer longevity benefits. 

Vitamin D

Research confirms that low vitamin D levels can increase the risk of age-related illnesses, such as dementia, Alzheimer’s disease, cancer, and Parkinson’s disease. Daily supplementation with about 2,000 I.U. of vitamin D may help slow the way cells age. Considering nearly 40% of Americans are vitamin D deficient, a daily supplement may help longevity and overall health. At this time, the data and research is still emerging on whether or not vitamin D is beneficial for its longevity benefits. 

Magnesium

Low magnesium levels are more common in old age and may increase inflammation and free radical damage as a result. Both inflammation and an overabundance of free radicals are associated with age-related illness and the general aging process. Taking a magnesium supplement may help you maintain optimal magnesium levels, which can contribute to healthy aging. Some animal studies indicate that magnesium can improve longevity, but that research does not exist in humans yet. A magnesium supplement may benefit longevity because it is relatively low risk with positive data supporting its usage. 

Protein Supplements

Muscle loss is a natural part of the aging process, and that can affect physical function. It may also increase the risk of hospitalization (as a result of falling) and lead to loss of independence. Studies suggest that combining a protein supplement with an active lifestyle can help older adults build and retain muscle mass. Adding protein to your meal, especially plant protein, has been linked to a greater chance of healthy aging. People consume far less protein than they need to maintain or gain muscle mass. Although sarcopenia (age-related loss of muscle mass) is slow, silent, and it begins earlier than you think. 

Some longevity supplements are overhyped, especially resveratrol, ashwagandha, berberine, and NAD. Those supplements may help other aspects of your health, but there is little to no evidence that they improve mechanisms involved with aging and longevity.

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Maintaining a healthy brain can improve your ability to retain and recall information, problem solve, focus, and connect with others on an emotional level. As you age, your risk of developing Alzheimer’s disease, dementia, or other cognitive disorders increases. To help reduce the risk of developing these conditions, we outline integral supplements to support brain health in this article. 

Although the supplements in this article may support a healthy brain, they alone will not fight off cognitive disorders. That said, taking supplements may help to fill in any nutritional gaps in your diet and boost overall cognition. And while certain nutrients may play a role in cognitive function, there isn’t evidence supporting their efficacy for improving brain health. Read on to learn about supplements and nutrients that support brain health.

Choline

Choline helps the Brian make acetylcholine, a neurotransmitter involved with memory, cell signaling, cognition, and mood. One study monitored choline intake via diet and supplements and the cognitive function in people over the age of 60. Study authors noted that choline intake of 188-399 milligrams (mg) per day reduced the risk of low cognitive function by about 50%. The recommended daily intake (RDI) of choline in adults 550 mg for males and lactating persons, 450 mg for pregnant persons, and 425 mg for females. You can find choline in potatoes, shiitake mushrooms, broccoli, egg yolks, Brussels sprouts, kidney beans, quinoa, peanuts, and cruciferous vegetables. 

Ginkgo Biloba

This is a popular supplement in Traditional Chinese Medicine (TCM). According to smaller studies, ginkgo leaf extract may improve brain function and memory in people with age-related cognitive decline. More extensive studies are necessary in order to arrive at the same conclusion. Research in healthy adults found that ginkgo biloba may improve attentiveness, recognition, information processing, and memory. Most of the studies confirming these findings have been small, so more studies are necessary to determine the full effects of ginkgo biloba on brain health. 

Omega-3 Fatty Acids

In addition to reducing inflammation and supporting heart health, omega-3 fatty acids may encourage better cognitive function. Fatty acids work to build cells and exhibit anti-inflammatory and antioxidant properties. Various studies indicate that including omega-3 fatty acids in your diet or supplement routine may help boost brain health. In fact, diets high in omega-3s have been associated with a lower risk of dementia and Alzheimer’s disease. Although you can take an omega-3 supplement, you can consume fatty fish, soybeans, nuts, seeds, and other foods to get your daily fill of omega-3s.

Caffeine

This stimulant wakes you up and helps promote energy. Researchers note that consuming caffeinated beverages, such as coffee or black/green tea, helps improve alertness and cognitive capacity. Caffeine doesn’t affect mental performance or accuracy, and there are no long-term benefits for brain health. Ideally, keep your caffeine doses between 50 to 260 mg per day. Generally speaking, one cup of black coffee contains 95 to 200 mg of caffeine. 

Ashwagandha 

This popular adaptogenic herb may be beneficial for certain brain-related conditions, such as anxiety, stress, insomnia, alertness, and aging. One study observed people between the ages of 65 and 80 who took 600 mg of ashwagandha per day for 12 weeks. Researchers observed that the participants who took ashwagandha improved sleep quality, mental alertness, and overall wellbeing. More research is still necessary to understand the full brain-boosting benefits of this nutrient. Before taking ashwagandha, consider how this product may interact with medications or the central nervous system. 

Magnesium

This essential mineral is found in many foods and supplements. Magnesium plays many important roles in the body, one of which is assisting with the transmission of signals through nerves and the brain. Some evidence suggests that low magnesium levels increase the risk of cognitive impairment and neurological diseases. More research is necessary to determine if higher magnesium intake in people over age 60 can improve cognitive function. As of now, there is conflicting evidence on this matter. You can increase magnesium intake by taking supplements or eating leafy vegetables, nuts, seeds, whole grains, and some other fruits and vegetables.

Theanine

Theanine is a natural amino acid commonly found in tea. It may help improve mental performance, especially when combined with caffeine. Green tea, for example, contains both caffeine and theanine, the winning one-two punch. A small study found that a one-time 100-mg dose of theanine improved attention. That said, participants who received a 200-mg dose of theanine daily for four weeks saw no improvements in memory, motor speed, or decision skills. For this reason, more research is still necessary on how theanine may improve cognitive skills.

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Before you ask, no, this is not milk from the moon. Moon milk is a fun term from Ayurvedic medicine that is essentially warm milk with spices and honey. Typically, people consume it before bed to help fall asleep faster and sleep more soundly. You can make moon milk with any milk and combination of spices or sweetener. Typically, though, moon milk has a striking color that results from the different spices and adaptogenic herbs.

Cardamom moon milk obviously contains cardamom, which is a fragrant spice that is truly exotic. It is rich in antioxidants and helps improve digestive function. Besides cardamom, this moon milk contains ashwagandha, an adaptogen that works to regulate hormones, mitigate inflammation, and reduce stress. Although these herbs are highly beneficial, they do not provide the signature blueish hue that you see in the picture. In order to get that color, you need butterfly pea flower powder.

Butterfly pea flower powder has a dreamy blue color that works in harmony with ashwagandha and cardamom. According to health experts, butterfly pea flower helps reduce anxiety, stress levels, and may aid sleep. Not only does it provide a good dose of antioxidants, but it may also act as a natural aphrodisiac. It primarily helps relax the mind and body, just like the other ingredients in this moon milk, so we hope it helps you relax and fall asleep.

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Not only is ashwagandha mentioned to treat aging, stress and improve fertility. It can also boost testosterone levels in males. The root of the plant is said to support erectile dysfunction, increase libido, and enhance sexual pleasure.

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We are living in the revolution of the healthy cup of coffee. We are also living in a time when coffee has never been more unhealthy. People add creamers, whipped cream, artificial sweeteners, sugar, syrups, and more to their coffee without considering the consequences. Pumpkin spice lattes, for example, aren’t doing your waistline or gut bacteria any favors. The same goes for matcha lattes and Frappuccinos. 

There are many studies that indicate drinking coffee has some health benefits, which you can learn about by clicking here. That doesn’t give people an excuse to knock back five to seven cups of coffee per day, but it does mean that what you put in your body matters. If coffee has several health benefits, why not build on them by sneaking some extra nutrients into your morning cup? Below, you’ll find several healthy ways to make your cup of coffee healthier than ever!

Add Coconut Oil

You don’t have to subscribe to the keto diet in order to add some coconut oil to your coffee. Believe it or not, coconut oil can be an excellent substitute for those artificially sweetened creamers. A tablespoon of coconut oil in your coffee helps to both sweeten your coffee and provide you with lots of monounsaturated fatty acids. These fatty acids may help improve cognitive function and heart health, but more research is still needed in these fields. 

Bring On The Ashwagandha 

Looking to add more adaptogens to your diet? Sprinkling some ashwagandha powder in your coffee may be the health hack you need in your life. Because ashwagandha has a powerful flavor, you may want to add some coconut oil or cinnamon powder to your coffee as well. Adaptogens were primarily used in Ayurvedic medicine, but they are becoming a popular health trend. Health experts say that adaptogens like ashwagandha work to help reduce stress, increase physical stamina, and combat feelings of anxiety. 

Could It Be Cardamom? 

Dubbed the “queen of spices,” cardamom has a rich, warm flavor profile and an even richer history in medicinal applications. Ancient civilizations used cardamom to fight everything from gum infections to tuberculosis. While adding some cardamom to your cup of coffee won’t be a DIY cure for anything, it may help your body fight off pathogens. A recent study confirmed that cardamom exhibits antimicrobial properties, fighting off bacteria like E. coli. It may also help freshen your breath, counteracting pesky coffee breath. 

Add Some Cacao

We are referring to cacao powder, not cocoa powder. Cacao powder is unsweetened and pure cacao, which contains lots of antioxidants, vitamins, and minerals. Nutritional studies suggest that including a significant amount of cacao in your diet may offer anti-inflammatory protection, in addition to protection against risk factors of cancer. Cacao also adds some fiber to your cup of coffee. Keep in mind that it does contain a small amount of caffeine, so it may intensify the buzz of your caffeine high. 

Call On The Collagen

Health bloggers and health experts alike agree that a spoonful of collagen powder in your coffee can do wonders for your health. Collagen is a fibrous protein that exists in bodily tissues, bones, skin, muscles, and tendons. According to studies, collagen comprises one-third of total body protein, giving bodily tissues strength and elasticity. As people age, they produce less collagen, so adding a little scoop to your coffee may be a great starting place in your anti-aging plan. Supplementing with collagen may help you improve skin elasticity, enhancing skin hydration and reducing the early signs of aging. 

Turn Up The Heat

No need to put that cup of coffee in the oven; rather, add a dash or two of cayenne pepper to your morning brew. Not only does it help wake up your taste buds, but it also gives your body an extra dose of nutrients. Cayenne has demonstrated an ability to soothe an upset stomach, improve circulatory function, and even reduce general pain. Some researchers say that it affects appetite and may accelerate metabolism. Recent research even found that cayenne may fight against heart disease and enhance the digestive process. 

Baking Soda

Seems odd to add baking soda to your morning brew, doesn’t it? Well, if you look at it purely as a base, adding it to coffee can counteract the acidic effects. Baking soda is alkaline, so mixing a small amount into your coffee may help to neutralize coffee’s naturally occurring acids. This makes coffee a lot easier on your stomach, but drinking too much baking soda on a regular basis may have negative side effects. If coffee tends to bother your stomach, you can add a small amount here and there to give your stomach a helping hand.

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The stress of modern life can take a toll on the body. It isn’t healthy to live in a constant state of panic or fear, yet many people feel this way. How do you come up for air and take that much needed deep breath? There are many breathing techniques, exercises, self-care tips, and mindfulness practices that people use to help reduce anxiety, but certain teas may have the same effect. 

Could reducing anxiety be as simple as brewing a cup of affordable tea and sipping it on the couch? Since ancient times, various civilizations have used herbal teas to boost overall health and reduce stress and anxiety. To this day, certain teas may help lower stress hormones and improve sleep. It’s all about finding the tea that works best for you, as each person may have a different response to the teas in this article. 

Some teas have the power to calm the mind and body, which is beneficial for people who live with anxiety. Other teas tend to be better for overall health or specific health conditions. Some of the primary benefits of drinking different teas, especially herbal teas, include:

• Soothing upset stomach
• Improving sleep 
• Aiding with blood pressure reduction
• Reducing severity of menstrual cramps
• Relieving nausea

If you want to help naturally reduce stress and anxiety, consider experimenting with the following teas. 

Lemon Balm Tea

Since the 16th century, people have used lemon balm for its mild sedative effects. Even the word “balm” means “soothing” or “restorative.” Lemon balm belongs to the same family as mint, and it is quite common in European, Mediterranean, and certain Asian countries. A December 2021 review found that drinking lemon balm tea helped lower rates of depression and anxiety symptoms. Additional preliminary research supports the fact that lemon balm may be able to reduce nervousness and abdominal pain, two common symptoms of anxiety.

Lavender Tea

According to a 2020 study, lavender tea was able to reduce scores of anxiety and depression in older adults. It has the ability to calm the mind and body without a sedative effect. Even though there are more than 40 species of lavender, English and French varieties typically end up in teas. A steaming cup of lavender tea may help induce a calming effect, which may contribute to more restful sleep. For this reason, many sleep experts recommend that people with anxiety and insomnia drink lavender tea. 

Green Tea

It may seem odd to include a tea that contains caffeine on a list of teas that help reduce anxiety. Research suggests that green tea helps to calm the mind, protect the cardiovascular system, energize the central nervous system, and slow the aging process. The compound L-theanine, which is prominent in green tea, exhibits anti-anxiety effects. L-theanine may also increase levels of dopamine, a neurotransmitter that’s associated with pleasure. Perhaps this explains the reason why it makes people feel alert, but also stress-free. 

Ashwagandha Root Tea

If you need a tea to help reduce stress and anxiety, ashwagandha root tea may become a staple in your tea rotation. It has a long history of use in traditional Ayurvedic medicine, primarily because it’s an adaptogenic herb. Adaptogens are certain herbs or substances that help stabilize physiological processes. Several studies found that ashwagandha may effectively reduce stress, anxiety, and sleep issues. In fact, it’s one of the leading herbs for improving sleep quality. Additionally, one study found that taking ashwagandha root extract for 8 weeks helped reduce stress and anxiety levels. Ashwagandha may be able to lower cortisol, the stress hormone, by 25%. Click here to learn more about this impressive herb.

Peppermint Tea

Many people enjoy peppermint tea because of the minty taste and relaxation properties. People commonly consume peppermint tea to help soothe upset stomach and sore throat as well. Peppermint tea contains menthol, a compound in the mint plant that is a natural muscle relaxant and calming agent. You can brew fresh mint leaves in hot water or steep a bag of peppermint tea in hot water; both will yield the same benefits. Lastly, one study found that inhaling peppermint aroma effectively reduced pain and anxiety.

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Great sleep is one of the hallmarks of vibrant health, but it’s something that many people often overlook. Sleep experts suggest that adults aged 18-60 get between seven to nine hours of sleep every night. A full seven hours, though, is not always easy to come by. 

It’s quite common for people to get cozy in bed and immediately feel wide awake. This is an unfortunate reality and it can seem like there’s no antidote or magical potion that immediately puts you in a state of deep sleep. That being said, health experts have identified certain beverages that contribute to a deeper state of relaxation. When the body is in a more relaxed state, it’s much easier to fall asleep. If you want to drive off to dreamland with ease, consider drinking the following beverages before bed. 

Passionflower Tea

Researchers in Mexico conducted an animal study to determine the effects of passionflower on sleep. The results indicated that rats injected with passionflower extract experienced a significant increase in total sleep time. No other human studies have confirmed these findings yet, but many anecdotal reports claim that passionflower tea helps people fall asleep.

Golden Milk

Golden milk, or a turmeric latte, before bed may help to promote a sense of calm. Warm milk, however, may not be appetizing because it can cause digestive discomfort. If you are sensitive to dairy products, consider dairy-free golden milk. Turmeric is rich in curcumin, a compound that may reduce inflammation, relieve anxiety, and alleviate effects of sleep deprivation. You can sweeten the beverage with Manuka honey to further reduce inflammation and promote gut health, which may aid your sleep.

Tart Cherry Juice

Cherries are stone fruits that can be tart or sweet, depending on the variety. Cherries contain tryptophan, which is an amino acid that’s a precursor to melatonin, a hormone that helps regulate when you fall asleep and wake up. Tart cherries tend to contain more melatonin, which is why their juice is better than the sweet varieties. In fact, tart cherries have up to six times more melatonin than sweeter cherries. One study observed 30 participants who consumed cherry-based juice twice daily. The results indicated that the juice improved nightly sleep and reduced the number of nighttime awakenings. Another study found that people who drank eight ounces of tart cherry juice twice a day for two weeks slept an additional 84 minutes, compared to the group who consumed a placebo drink.

Valerian Tea

It’s common to find valerian in health food stores, but you can also purchase it online. The most widely used part is the root, which is popular in herbal remedies for insomnia. Valerian shows promise for its ability to relieve insomnia and improve overall sleep quality. One study found that 30% of postmenopausal women who took 530 milligrams (mg) of valerian twice daily for four weeks reported better sleep quality. Valerian root may help enhance sedation and you shouldn’t mix it with drugs or alcohol because of that reason. Additionally, pregnant or nursing women and children under the age of three should avoid valerian. 

Ashwagandha Tea

Ashwagandha is a medicinal herb popular in Ayurveda treatments. Extracts and teas often include the root, berries, and leaves of the plant, all of which may help relieve stress, anxiety, and even arthritis. In human studies, ashwagandha exhibited the potential to help the body wind down and prepare for sleep. A study on mice identified triethylene glycol, an active compound in ashwagandha, to induce sleep when consumed in large doses. You can typically find ashwagandha in powder form, but it also comes in the form of tea and supplements. 

Chamomile Tea

Chamomile is a common go-to tea when you have a sore throat or runny nose. It’s comforting and helps reduce inflammation and cold symptoms. Other research noted that chamomile tea may be a helpful sleep tonic. One study, in particular, found that adults aged 60 and up who consumed 400 mg of chamomile extract for 28 consecutive days improved sleep quality. Another study monitored 80 women who experienced poor sleep. After drinking chamomile tea daily for two weeks, the subjects experienced a significant improvement in sleep. 

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Where there is a negative symptom, there is a supplement to address it. Vitamins, minerals, and other supplements are more popular than ever. They can affect mood, performance, focus, and even stress levels. In fact, there are supplements that help to naturally reduce stress, and it helps to know what they are and how they affect the body.

Most people don’t go a single day without experiencing some level of stress, no matter how minute it may be. Juggling a child’s schedule with your own, planning projects at work, or dealing with the arrival of family members can elevate stress levels. In the case of the world in which we live, the ever-changing landscape of COVID-19 can increase stress. When stress levels are too high, though, it can be harmful to the body. 

Chronic stress or high stress levels can impair immune function and increase the risk of high blood pressure, inflammation, stroke, and heart attack. According to the National Institute of Mental Health, chronic stress negatively affects all aspects of a person’s health. People need to address stress and not simply sweep it under the rug. “Shrugging it off” isn’t the mindset people should have about stress. 

How Can Supplements Help?

While a healthy diet, regular exercise, proper sleep, and healthy communication can regulate stress levels, they aren’t always enough. Either that, or people simply cannot adhere to the type of regimen that naturally reduces stress. This is where supplements enter the equation. Both vitamins and minerals help the body perform optimally, but it’s important to get the dosage right. You may have to discuss what supplements to take and how much of them you need with a nutritionist or doctor before you start taking them freely. The following supplements may improve stress or help the body cope with it. 

L-theanine

L-theanine is an amino acid that naturally exists in green tea. Despite being in a caffeinated tea, L-theanine has anti-stress and relaxing effects on the body. A 2019 study in the Nutrients journal monitored adults who consumed 200 milligrams (mg) of L-theanine or a placebo every night for one month. The results indicated that the L-theanine group saw an improvement in sleep, depression, stress, and anxiety. 

Valerian Root

Although this is a common herbal remedy for insomnia and anxiety, valerian root also helps to reduce stress. Valerian root contains a number of beneficial plant compounds, including isovaleric acid and valerenic acid. According to research studies, valerian interacts with gamma-aminobutyric acid (GABA), which is a chemical messenger in the brain and nervous system that aids with nerve signal regulation. Valerenic acid inhibits the breakdown of GABA, which increases feelings of calm or relaxation. You can consume valerian root tea or take it as a supplement.

Lemon Balm

Many healers incorporated this lemon-scented herb in various herbal remedies during the Middle Ages. Now, it regularly grows around the world and has been used as a mild sedative or calming agent. A 2019 study followed 80 people who underwent coronary artery bypass surgery. Half the group received 500 mg of lemon balm three times daily, while the other group received a placebo. At the end of the study, the lemon balm group improved sleep quality by 54% and reduced anxiety by 49%. Lemon balm is commonly made into a tea, but supplements are also available. 

Magnesium

Some nutritionists refer to magnesium as the forgotten mineral because many people fail to consume enough via their diet. The body uses magnesium in various processes, including muscle and nerve function and protein synthesis. Several research studies indicated that magnesium helps to relieve mild anxiety. A 2017 review of 18 studies found that magnesium not only lowered stress levels, but also aided with anxiety reduction. More research is still necessary to determine how effective it is at lowering stress levels. You can readily find magnesium in nuts, seeds, leafy greens, whole grains, and legumes.

Ashwagandha

Ashwagandha is an adaptogenic herb, meaning it enhances the body’s resilience to physical and mental stress. It’s native to India, where it was popularly used in Ayurveda. One study monitored 60 patients with mild stress. Half the group took 240 mg of ashwagandha and the other half took a placebo daily for 60 days. The results found that people experienced lower levels of stress, anxiety, and depression. A review of five studies determined that ashwagandha was beneficial for people who needed help managing stress, anxiety, and fatigue. 

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