The Best Supplements for Anxiety, Depression, and Stress

Stress, anxiety, and depression affect millions of people daily. While chiropractic care, movement, nutrition, sleep, and community are foundational, supplements can also support the nervous system, balance neurotransmitters, and promote resilience.

Below is a guide with dosages, timing, and—most importantly—how each supplement works in the brain and body.

1. Omega-3 Fatty Acids

• How much: 1,000–2,000 mg EPA + DHA daily

• When: With meals containing fat

• Brain & Body Effect: Omega-3s (especially EPA) reduce brain inflammation, improve cell membrane fluidity, and enhance serotonin and dopamine signaling. This helps regulate mood, reduce anxiety, and support cognitive clarity.

2. Vitamin D

• How much: 1,000–2,000 IU daily (adjust if deficient)

• When: Morning with food

• Brain & Body Effect: Vitamin D acts like a hormone, binding to receptors in the brain involved in mood regulation. It supports serotonin synthesis and helps reduce depressive symptoms, especially in those with low levels.

3. B Vitamins (B-Complex)

• How much: Balanced complex with at least 50 mcg B12 + 400 mcg folate

• When: Morning or early afternoon

• Brain & Body Effect: B vitamins are co-factors in the production of neurotransmitters like serotonin, dopamine, and GABA. They also help regulate homocysteine levels, which, when elevated, are linked to depression and cognitive decline.

4. Magnesium

• How much: 200–400 mg (glycinate or citrate forms)

• When: Evening or before bed

• Brain & Body Effect: Magnesium calms overactive neurons by regulating NMDA and GABA receptors. It helps lower cortisol, reduces muscle tension, and improves sleep quality—making it powerful against both stress and anxiety.

5. L-Theanine

• How much: 200–400 mg

• When: Morning or during stressful times

• Brain & Body Effect: L-theanine increases alpha brain waves, which promote a calm but alert state. It also boosts GABA, serotonin, and dopamine while lowering excitatory neurotransmitters like glutamate.

6. Probiotics

• How much: 10–20 billion CFU daily

• When: Morning, before food

• Brain & Body Effect: Gut microbes produce neurotransmitters (like serotonin and GABA) and regulate the gut-brain axis. Balanced gut flora reduces systemic inflammation, which can improve mood and lower anxiety.

7. 5-HTP (5-Hydroxytryptophan)

• How much: 100–300 mg

• When: Evening

• Brain & Body Effect: 5-HTP is a direct precursor to serotonin. It supports mood regulation, reduces anxiety, and may improve sleep by also supporting melatonin production.

8. Ashwagandha

• How much: 300–600 mg standardized extract

• When: Morning or early afternoon

• Brain & Body Effect: Ashwagandha is an adaptogen that lowers cortisol and balances the HPA (hypothalamic-pituitary-adrenal) axis. It supports GABA activity, reduces anxiety, and improves resilience under stress.

9. Rhodiola Rosea

• How much: 200–400 mg standardized extract

• When: Morning or early afternoon

• Brain & Body Effect: Rhodiola reduces fatigue by enhancing dopamine and norepinephrine activity in the brain. It helps improve focus, stamina, and mood while protecting neurons from oxidative stress.

10. St. John’s Wort

• How much: 300 mg 2–3 times daily

• When: With meals

• Brain & Body Effect: Inhibits reuptake of serotonin, dopamine, and norepinephrine—similar to how some antidepressants work. Supports mood but can strongly interact with medications.

11. GABA (Gamma-Aminobutyric Acid)

• How much: 250–750 mg

• When: Evening or before stressful events

• Brain & Body Effect: GABA is the brain’s main inhibitory neurotransmitter. Supplemental GABA may help quiet overactive neurons, reduce anxious thoughts, and promote relaxation.

12. Valerian Root

• How much: 400–600 mg before bed

• When: 30–60 minutes before sleep

• Brain & Body Effect: Enhances GABA signaling and calms overactive neurons. Valerian reduces anxiety and improves deep sleep quality.

13. Passionflower

• How much: 200–500 mg or 1 cup tea

• When: Evening or before stressful events

• Brain & Body Effect: Increases GABA activity in the brain, quieting mental chatter. Supports relaxation and can reduce insomnia and anxiety.

14. Tyrosine

• How much: 500–2,000 mg

• When: Morning or before stressful tasks (empty stomach)

• Brain & Body Effect: Tyrosine is a precursor to dopamine, norepinephrine, and epinephrine. It helps with focus, alertness, and motivation, especially under stress or fatigue.

Key Takeaways

• Supplements don’t work in isolation. They’re most effective when layered into a holistic lifestyle that includes nervous system regulation, exercise, whole foods, sleep, and mindfulness.

• Start small, track results. Introduce one supplement at a time and notice how your body and mind respond.

• Consult your provider. Especially if you take prescription medications or have existing conditions.

When the brain and body are nourished, balanced, and supported, healing happens more naturally—and resilience becomes your baseline.