Stress Reduction

Nutrients connected to Stress Reduction

A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.

• L-theaninePreliminary or mixed

  Some trials found a modest drop in stress after a dose, but much of it came from lower-quality studies.

• AshwagandhaPreliminary or mixed

  Meta-analyses of small trials found lower perceived-stress scores than placebo, but the certainty of the evidence was rated low and the products studied differ.

• HopsPreliminary or mixed

  Traditional-use status for mild mental stress; a small 4-week pilot found lower stress scores than placebo.

• Lemon balmPreliminary or mixed

  Accepted in the EU for mild stress on traditional-use grounds; clinical evidence is limited.

• RhodiolaPreliminary or mixed

  Promoted for stress; the EU allows a traditional claim for relief of stress symptoms. Trial evidence is small and mixed.

• Lemon verbenaPreliminary or mixed

  One placebo-controlled trial of a purified extract reported less perceived stress. It is a single trial, so more research is needed.

• Holy basil (tulsi)Preliminary or mixed

  Two placebo-controlled trials in stressed adults reported lower stress scores. The trials were small and used specific extracts.

• Rose Oil (Otto and Absolute)Preliminary or mixed

  The same review reported lower stress symptoms with rose aromatherapy.

• Bergamot OilPreliminary or mixed

  Small trials of bergamot scent report lower stress scores; a 2017 review calls the studies small and low quality.

• Patchouli OilPreliminary or mixed

  One randomized trial in 50 emergency nurses found lower self-reported stress after inhaling patchouli oil than after almond oil alone; small, short, and scent is hard to blind.

• Lemon Balm TeaPreliminary or mixed

  The EU committee accepts melissa leaf for mild stress symptoms on the basis of long use; this is a regulatory category and no trial of the tea for stress was found.

• Hops TeaPreliminary or mixed

  EU traditional-use approval for mild mental stress (long use, not trials). No trial of the tea.

• Linden Flower TeaPreliminary or mixed

  EU traditional-use approval for mild mental stress (long use, not trials). No human trial of the tea found.

• GABA supplementsPreliminary or mixed

  A systematic review of 14 placebo-controlled trials found limited evidence of stress benefits from oral GABA; the studies were small and did not test standard supplements.

• Asian ginsengLab or animal research only

  Called an adaptogen in traditional use, but no source read shows trial benefit for stress.

• JiaogulanPreliminary or mixed

  One 8-week trial of a leaf extract in stressed healthy adults lowered one anxiety score more than placebo; other measures did not differ.

• Tongkat aliPreliminary or mixed

  One 4-week industry-funded trial found lower salivary cortisol and less tension; not confirmed independently.

• Baikal skullcapPreliminary or mixed

  A 15-day trial of a combination supplement reported lower mood-disturbance and anxiety scores in stressed adults; the root alone is not proven.

• Magnolia barkPreliminary or mixed

  One small trial of a magnolia and phellodendron blend found lower cortisol and perceived stress; another found no cortisol change. Blend only, small trials.

• PhellodendronPreliminary or mixed

  A branded magnolia plus phellodendron blend was linked to lower saliva cortisol and stress scores in one trial but not in an earlier pilot. Not shown for the bark alone.

• Rose petalsPreliminary or mixed

  Stress scores fell with inhaled rose oil in a 2025 review; heterogeneity was moderate.

• Oat straw (milky oats)Preliminary or mixed

  Traditional EU use for mild stress; one trial found a lower skin-sweat response to a lab stressor at the highest dose, but mood did not change.

• MatchaPreliminary or mixed

  A small matcha trial and a mindful-tea trial showed lower stress, but the second had no tea-free comparison for matcha itself.

• Lemon Verbena TeaPreliminary or mixed

  EU traditional use for mild stress symptoms; no tea trial found.

• Yuzu OilPreliminary or mixed

  Small inhaled-scent studies in healthy women found lower stress markers; short, one group, not fully blinded.

• Oat Straw TeaPreliminary or mixed

  EU traditional use for mild stress symptoms. No trial of the tea itself; extract trials are mixed and small.

• EuglenaPreliminary or mixed

  One 12-week trial reported better autonomic balance and psychological scores under a mental workload task.

• B-Complex FormulasPreliminary or mixed

  A review of 16 trials found a small stress benefit with three or more B vitamins; effects on depression and anxiety were not clear.

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