Here in the UK, you really can’t run from stress. Between packed Tube rides, long workdays, and the unreliable weather, it’s no surprise many of us feel mentally and physically drained. Stress creeps in through every facet of life, ruining our sleep, skin, mood, etc. in its wake.
That’s where natural support can really help. More and more people are turning to supplements for anxiety, specifically natural sources, as a gentle way to manage the everyday pressures life throws at us. So we’ve come up with some ingredients and herbs that should be part of your daily routine if you’re looking to reduce the effects of stress.
The Science of Stress
Stress is basically how your body reacts when it senses danger or pressure. You know that “fight or flight” instinct you feel when you’re in danger in a stressful situation? That’s your body’s stress mechanism. Your emotion-processing house (amygdala) signals the hypothalamus to release hormones – mainly adrenaline and cortisol – that would help us respond to a stressor. These lead to increased heart rate and blood pressure, and that’s what culminates into feelings of anxiety.
Thankfully, nature provides. There are several natural ways to eliminate stress. Some of the best supplements to reduce cortisol include natural ingredients and nutrients that can combat stress.
Top Ingredients that Fight Stress
There are certain ingredients to pay attention to when looking for supplements for anxiety and stress.
1. Magnesium: This mineral can control our neurotransmitters and nurture a calm environment in the body. It helps regulate cortisol levels, reducing stress, thereby also promoting better sleep. Another effect of stress is muscle tension. Magnesium plays a role in relaxing muscle tissues, so it can give us a physical feeling of relaxation. Look for magnesium stress tablets and supplements, or you can get your fill from foods:
• Leafy greens (spinach, kale)
• Nuts and seeds (almonds, cashews, flaxseeds, chia seeds, pumpkin seeds)
• Soy foods (milk, tofu)
• Whole grains (wheats, oats, barley)
• Fruits like avocado, bananas
• Fatty fish like salmon, mackerel
• Dark chocolate (for that sweet tooth!)
2. Melatonin: This “hormone of darkness” is released when it’s dark, signalling the body that it’s time to sleep. People mostly take melatonin as a sleep aid for this reason, but you can get melatonin stress relief tablets to induce a state of calm in the body, thus reducing anxiety levels.
3. L-theanine: This is a non-protein amino acid that’s mostly found in tea leaves. It’s been shown to reduce stress and anxiety (1). That’s why having that cup of tea or coffee can really make you feel at ease sometimes – it’s l-theanine working its magic! It not only reduces drowsiness but also relaxes the mind. And it improves our focus and attention levels so we can better attend to our tasks. So your morning cup of tea is actually a scientific stress-buster.
Most stress relief tablets and supplements include these ingredients for their effects on reducing stress.
Herbal Remedies for Stress Reduction
Or you could incorporate some more natural and everyday ways to eliminate stress. Specific herbs are really good and effective for reducing the symptoms and effects of stress. Some of them can even be made into teas to enjoy their benefits more deliciously!
1. Ashwagandha: This plant, also called Indian ginseng, has sedative properties. It has long been used in traditional Indian medicine as an adaptogen, which means it helps the body adapt to and regulate the effects of stress. It reduces stress and anxiety by lowering cortisol levels (2). Recommendations for ashwagandha vary, but a dosage of 250–500 mg per day for about a month or two is commonly recommended. You can take it as a supplement, or even add a bit of powdered extract to a smoothie, and enjoy.
2. Valerian: This is already a well-known herbal remedy across Europe and the UK, used for its calming and sleep-promoting effect. It reduces stress by modulating GABA receptors in the brain, which play a key role in relaxation and anxiety control. Valerian eases mild anxiety and tension, making it a popular natural choice for those looking to unwind after a long day. So you can prepare valerian tea with its root, and let its earthy taste ground you to a calmer and more peaceful mental state.
3. Lavender: Lavender is a familiar favourite in the UK, found in gardens, essential oils, and even teas. Inhaling or applying lavender oil can help reduce anxiety and promote relaxation. Lavender supplements and teas are also commonly used to support emotional balance. Lavender tea made from its flowers not only tastes good with its floral and aromatic scent, but it’s also perfect for calming nerves and promoting relaxation. It could be your daily evening drink after a long day.
4. Chamomile: This is another traditional remedy for stress and mild anxiety. Chamomile extract can help reduce symptoms of anxiety and improve sleep quality. It also has anti-inflammatory and digestive benefits. Its gentle, soothing properties make it suitable for daily use. Prepare a cup of chamomile tea in the evening and stir in a bit of honey – it’s a soothing combo that can help calm your nerves and promote better sleep.
5. Lemon Balm: This one is widely grown in the UK, and traditionally used for reducing stress, improving mood, and enhancing cognitive function. Clinical studies have shown that lemon balm extract can help reduce symptoms of anxiety and promote a sense of calm, especially when consumed as a tea or supplement.
These herbal remedies, rooted in both tradition and emerging scientific evidence, offer gentle support for stress reduction and relaxation – perfect for modern life in the UK.
Other Foods for Stress Reduction
While natural supplements can be helpful, certain everyday foods also play a powerful role in reducing stress and supporting mental well-being.
1. Berries such as strawberries, blueberries, and raspberries are rich in vitamin C and antioxidants, which help regulate cortisol and protect the body from stress-related damage.
2. Fatty fish such as salmon and tuna are excellent sources of omega-3 fatty acids, which lower anxiety and improve mood by helping to regulate stress hormones like cortisol and adrenaline.
3. Chia seeds, flaxseed, and walnuts are plant-based options rich in omega-3s that can be easily added to salads or smoothies.
4. Nuts and seeds, including almonds, pistachios, and sunflower seeds, provide healthy fats, protein, and important micronutrients like vitamin E and magnesium, all of which contribute to balanced mood and reduced stress.
5. Wole grain foods like oats, beans, and green peas are fiber-rich and help stabilize blood sugar levels, preventing the energy crashes that can trigger irritability and anxiety.
6. Fermented foods like kimchi and yogurt offer additional support; they promote a healthy gut, which impacts our mental health.
Including these foods regularly in your diet can naturally complement stress-reducing supplements and help you feel calmer and stress-less every day.
Daily Lifestyle Habits That Complement Supplements
While supplements for anxiety, such as magnesium, melatonin, valerian, etc., can play a supportive role in managing stress, their benefits are maximised when paired with healthy daily habits. Here are some lifestyle practices that work hand-in-hand with supplements to promote better mental well-being:
1. Stay Active: Regular physical activity is a proven way to reduce anxiety and regulate your mood. Even low-effort or fun exercises like brisk walking, cycling, or dancing can make a difference.
2. Priorities Sleep: Quality sleep is essential for mental health. Aim for 7 to 9 hours of quality sleep each night and try to stick to a regular bedtime routine to support your body’s natural rhythm. Also limit your screen time at night. Letting your body rest adequately will support its systems and regulate internal stress better.
3. Eat a Balanced Diet: Nutrition plays a crucial role in mental health. Eating regular, balanced meals rich in whole grains, fruits, vegetables, healthy fats, and protein supports your brain and body. Staying hydrated and limiting caffeine can also help manage anxiety symptoms.
Supplements can only be so effective. But taking a holistic approach that includes these healthy lifestyle habits can have a significant impact on reducing stress and anxiety.
Final Thoughts
In the end, managing stress in today’s fast-paced lifestyle is about finding balance – understanding how your body responds to pressure, and supporting it with the right tools. Combining appropriate supplements with mindful lifestyle choices and self-care is a holistic natural way to combat stress. But remember to always consult your healthcare provider before starting new supplements, especially if you have existing health conditions or take medication.
FAQs
Q1. What supplement is good for anxiety?
Magnesium supplements are recommended for anxiety. Magnesium helps control neurotransmitter activity and soothes the nervous system, which can help ease anxiety symptoms.
Q2. What supplements lower cortisol?
Ashwagandha has been shown to lower cortisol levels. These stress-reducing effects make it a good supplement for stress and anxiety control.
Q3. How to reduce stress naturally?
To naturally reduce stress, try to create a healthy routine involving a nutritious diet, better and more restful sleep, and regular exercise. Also try some herbal teas that are known for reducing stress, like chamomile, lavender, valerian, etc.
Q4. Which herbal tea is good for stress?
Chamomile and lavender teas are good stress-busters, as both herbs are famous for promoting relaxation and reducing stress.