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6 Supplements to Reduce your Anxiety and Stress

In our blog titled “What you need to know about cortisol- the stress hormone?” we discussed the ill effects of chronic stress on the body. These ill effects include decreased metabolism, depression, insomnia, memory issues among other problems. In the blog we also discussed how we can balance the cortisol levels and manage stress. One of the ways we touched upon to fight stress is to take natural supplements.

In this blog we will discuss in detail different supplements available to reduce your stress. Let’s dive in.

1. Lemon Balm

Lemon balm (Melissa officinalis), a member of the mint family, is considered a calming herb. It was used as far back as the Middle Ages to reduce stress and anxiety, promote sleep and relieve indigestion. Consisting of terpenes, tannins and eugenol, rubbing the leaves results in the smell of tart and sweet, like lemons. Scientific research has shown anti-stress and anti-anxiety properties of lemon balm. It acts mainly by increasing the release of GABA (a chemical messenger in the brain) to reduce anxiety.

As per Health Canada, a minimum of 400 mg of dried herb top of lemon balm per day needs to be ingested to show its calming effects.

2. Theanine

L-theanine is an amino acid, identified in tea leaves by Japanese scientists in 1949. It is also found in small amounts in Bay Bolete mushrooms. Research indicates that L-theanine promotes relaxation without drowsiness by boosting levels of relaxing chemicals like GABA and lowering s levels of “excitatory” brain chemicals.

As per Health Canada, a minimum of 200 mg of L-theanine per day is needed to show its relaxation effects on the body.

3. Panax ginseng

Panax ginseng also known as Asian ginseng, Chinese ginseng,] or Korean ginseng, is a species of plant whose root is the original source of ginseng. It is a perennial plant that grows in the mountains of East Asia. Ginseng has been used as an adaptogen to treat illness, both as a tonic and as a rejuvenator. Recent findings have revealed that ginseng is involved in adjusting the hypothalamic–pituitary–adrenal axis and controlling hormones, thus producing beneficial effects on the heart and brain.

As per Health Canada, a minimum of 200 mg of dry extract of panax ginseng per day is needed to show its effects on stress.

4. Rhodiola rosea (Rhodiola)

Rhodiola is an herb that grows in the cold, mountainous regions of Europe and Asia. Its roots are considered adaptogens, meaning they help your body adapt to stress when consumed. Rhodiola is also known as arctic root or golden root, and its scientific name is Rhodiola rosea. A 2008 study at the UCLA Anxiety Disorders Program suggests rhodiola can aid patients diagnosed with generalized anxiety disorder (GAD). Rhodiola, however, may have stimulant-like effects and without knowing a patient's biochemical status, rhodiola can worsen their symptoms of anxiety.

As per Health Canada, a maximum of 680 mg of standardised extract of rhodiola can be given per day to relieve symptoms of stress.

5. Valerian

Valerian is an herb and is native to Europe and parts of Asia but also grows in North America. Medicine is made from the root. Valerian is most commonly used for sleep disorders, especially the inability to sleep (insomnia) and promotes relaxation and reduces anxiety. Although valerian is a common traditional medicine used for treating insomnia, there is no good evidence it is effective for this purpose. Valerian is not helpful in treating restless leg syndrome or anxiety. There is insufficient evidence for efficacy and safety of valerian for anxiety disorders.

As per Health Canada, a minimum of 300 mg of valerian extract is needed to show its sedating and anxiolytic effects.

6. St. John’s Wort

St. John’s wort or Hypericum perforatum is a wild-growing plant with yellow flowers and is one of the most widely used natural supplements in the world. A lot of research has been done on its ability to reduce anxiety associated with stress. One of the mechanisms hypothesised is that it keeps the chemical messengers working more effectively in the brain.

As per Health Canada, a minimum of 600 mg of standardised extract of St. John’s wort is needs to be consumed daily to show its anti stress effects.

Refine Naturals™ Stress product unique multiple ingredient formula helps fight stress and promotes relaxation. At Refine Naturals, we realize that not all natural health supplements are created equal. We have concentrated our expertise in choosing quality and evidence based medicinal as well as non-medicinal ingredients. We keep our labels and marketing practices compliant to advertising standards, so as to never mislead consumers in their decision making.

At Refine Naturals™, we believe “You Deserve Better than FINE!”


  • Lee, S., & Rhee, D. K. (2017). Effects of ginseng on stress-related depression, anxiety, and the hypothalamic-pituitary-adrenal axis. Journal of ginseng research, 41(4), 589–594.
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  • Lopes Sakamoto F, Metzker Pereira Ribeiro R, Amador Bueno A, Oliveira Santos H. Psychotropic effects of L-theanine and its clinical properties: From the management of anxiety and stress to a potential use in schizophrenia. Pharmacol Res. 2019;147:104395.doi:10.1016/j.phrs.2019.104395
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