The Best Supplements for Relieving Stress and Boosting Your Mood, According to Experts

The 24/7 news cycle, being too connected thanks to smartphones, demands at work and home, the fear of developing “cortisol face”—it’s no wonder that nearly 50% of Americans report that they frequently experience stress, according to a recent Gallup poll. And while there’s no shame in seeking out professional help, vitamins for stress can seem more appealing (or at the very least more accessible) than pharmaceutical options. The good news is that supplements for stress really can work.

Vogue’s Favorite Supplements for Relieving Stress and Boosting Mood

• Best Overall: immy Daily Supplement, $39
• Best Ashwagandha: Moon Juice SuperYou Daily Stress Management Supplement, $49
• Best Rhodiola: Make Time Wellness Make Time For Rhodiola Vitamin Gummies, $30
• Best Extra Strength: OLLY Ultra Strength Goodbye Stress Softgels, $19
• Best Drink Mix: Recess Mood Calming Magnesium Blend Drink Mix Powder Sampler Pack, $29
• Best Vitamin D: Metagenics Vitamin D3 5000 + K, $31
• Best Fiber: Bio.me Daily Prebiotic Fiber, $35
• Best Tasting: Goli Nutrition Ashwagandha Gummies, $15

Sometimes, vitamins for stress work by simply fixing a nutritional deficiency you didn’t know you had. “For example, low levels of vitamin D are associated with depression and fatigue,” says registered dietician Mia Syn. “Those with low levels of certain B vitamins often experience fatigue, anxiety, and difficulty managing stress.” Having poor gut health can also go hand in hand with an uneasy mind, says naturopathic physician and registered dietician Dr. Jaime Schehr. “Your gut microbiome is responsible for the production of neurotransmitters including serotonin and dopamine, both of which regulate mood,” she explains. “Therefore, the health of your gut is paramount to normal production of these neurotransmitters.”

Beyond treating vitamin deficiencies and rebalancing your gut, you can look to supplements that contain adaptogens, plants that have been used in ancient remedies worldwide that are now being studied by Western medicine. “Adaptogens may provide temporary relief from acute stressors by helping balance the body’s response and promote relaxation,” says Syn. Below, we share some of our tried-and-true supplements and vitamins for stress and improving mood, plus insights into the most effective ingredients to look for, supported by experts and data.

In This Article

• How do vitamins help relieve stress and boost your mood?
• How to Choose the Best Supplements for Stress
• Meet the Experts

Best Overall: Immy Daily Supplement

• Why We Love It: This innovative (and tiny!) supplement features just three ingredients—beeswax, extra virgin olive oil, and a strain of bacteria known as M. aurum Aogashima, which helps reduce inflammation in the gut. This helps both your immune system and your mood—the gut-brain axis plays an enormous role in anxiety, depression, and stress. “In a trial, Mycolicibacteria demonstrated benefits to quality of life, including dealing with stress by improved coping behavior,” says Syn. You simply take one a day, every day to replenish the strain in your body and tame inflammation. We especially like that because it’s not a vitamin or adaptogen, there’s no risk of negative interaction between Immy and other medications.
• Key Ingredients: Mycolicbacterium aurum Aogashima
• Form: Softgel capsules
• Dose: One daily
• Number of Servings: 30

Best Ashwagandha: Moon Juice SuperYou Daily Stress Management Supplement

• Why We Love It: The star herb in this supplement is ashwagandha, which is shown to reduce levels of cortisol (also known as the stress hormone) as well as anxiety and restlessness. The ayurvedic adaptogen is supported by three others, including shatavari—an herb proven to have antidepressant activity. Fans of this supplement notice a significant improvement to their mood almost immediately after taking it, finding that they’re less reactive to typical stress triggers and even losing weight with consistent use (remember, chronically high levels of cortisol often leads to weight gain).
• Key Ingredients: Ashwagandha, amla, rhodiola, shatavari
• Form: Capsules
• Dose: Two daily
• Number of Servings: 30

Best Rhodiola: Make Time Wellness Make Time For Rhodiola Vitamin Gummies

• Why We Love It: We’re consistently impressed by this brand’s gummies—though they’re clean and sugar free, you’d never guess it by their tasty fruity flavor, these rhodiola treats included. Rhodiola is proven to relieve stress and all its symptoms (including fatigue and impaired concentration). While some stress-relieving supplements can have something of a sedative effect, these just calm you down without dulling your energy levels.
• Key Ingredients: Rhodiola
• Form: Gummies
• Dose: Two daily
• Number of Servings: 30

Best Extra Strength: Olly Ultra Strength Goodbye Stress Softgels

• Why We Love It: Olly’s sleep supplements (both the OG gummies and the extra strength soft-gels) are long-standing staples of our evening routine, so we were thrilled to try these potent stress fighters, too. As it happens, they pair quite well with melatonin, as they contain GABA, which plays a role in balancing the nervous system. By taking these soft-gels before bed, we’ve found that we’re able to fall asleep faster, feel more rested upon waking, and are calmer throughout the day (all benefits backed by studies of oral GABA supplementation). Additionally, they contain ashwagandha, soothing lemon balm, and L-theanine, a calming amino acid found in many other stress-relieving and sleep-improving supplements.
• Key Ingredients: GABA, L-theanine, lemon balm, ashwagandha
• Form: Softgels
• Dose: Two daily
• Number of Servings: 30

Best Drink Mix: Recess Mood Calming Magnesium Blend Drink Mix Powder Sampler Pack

• Why We Love It: Sometimes, you just don’t want to swallow a pill, which is why we appreciate these little packets of powdered supplements from Recess. Traveling with full-sized cans from the brand isn’t always feasible, so keeping a few sachets tucked in our bag is an easy way to consume it when needed. One pouch transforms a glass of water into the brand’s signature calm-boosting beverage—an electrolyte drink with added benefits courtesy of stress-relieving magnesium (50% of your daily value), L-theanine, and passionflower. We’re particularly fond of the citrus flavor, which we’ve added to seltzer and even smoothies, but you can add the unflavored option into your morning cup of coffee to help counteract any caffeine jitters.
• Key Ingredients: Magnesium L-threonate, L-theanine, passionflower, electrolytes
• Form: Powder
• Dose: As desired
• Number of Servings: 15 packets

Best Vitamin D: Metagenics Vitamin D3 5000 + K

• Why We Love It: If you’ve noticed a dip in your mood, especially during winter, there’s a chance you have a vitamin D deficiency. “Vitamin D is one of the most under-reported vitamin deficiencies and is responsible for symptoms like anxiety, seasonal and general depression, and low-performing immunity,” warns Joe Baczewski, RN and founder of LIVation in Madison, CT. He notes that it’s critical to seek out a vitamin D supplement that also features vitamin K. “Vitamin K is the shuttle molecule that helps vitamin D go where it needs to, whether it’s to immune support, bone maintenance, or neurological support,” he explains. In addition to vitamin K, this supplement boasts a hefty dose of vitamin D—a must for those who live in climates that are especially cold and dark in wintertime—encased in one of the smallest capsules we’ve found.
• Key Ingredients: Vitamin D, vitamin K
• Form: Softgels
• Dose: Once daily
• Number of Servings: 60

Best Fiber: Bio.me Daily Prebiotic Fiber

• Why We Love It: Most of us could stand to have more regular bowel movements—and as it turns out, fiber does so much more than that. “Dietary fiber, especially soluble fiber such as the partially hydrolyzed guar gum found in Bio.me’s Daily Prebiotic Fiber, helps lower systemic inflammation by supporting healthy gut bacteria and regulating immune response,” explains Dr. Schehr. “Reducing inflammation is directly linked to better emotional well-being and improved stress management.” This product is especially beneficial for those using GLP-1 agonists as it helps improve nutrient absorption in the gut—drugs like Ozempic and Wegovy alter GI function and can cause deficiencies.
• Key Ingredients: Partially hydrolyzed guar gum, resistant potato starch
• Form: Powder
• Dose: One tablespoon daily
• Number of Servings: 30

Best Tasting: Goli Nutrition Ashwagandha Gummies

• Why We Love It: These are basically fruit snacks with perks, as they contain adaptogens as well as sugar. So, if you’re looking to eat candy but feel a little virtuous about it, look no further than these delectable berry-flavored gummies, which are infused with vitamin D and ashwagandha to help you unwind. They’re perfect for “tricking” yourself into doing something to improve your mood with very little effort.
• Key Ingredients: Ashwagandha, vitamin D
• Form: Gummies
• Dose: Two daily
• Number of Servings: 30

There are many vitamins and nutrients that are clinically proven to help reduce stress and its related side effects. While we encourage you to speak to a naturopathic doctor or other wellness expert in your life for a more tailored recommendation, these ingredients came up frequently in conversation with the professionals featured in this article.

• M. aurum Aogashima: The main ingredient in Immy, this beneficial bacteria is derived from soil and has helped humans for eons by reducing chronic inflammation. As society has shifted to more urban living (when was the last time you played in the dirt?), we encounter the bacteria and its benefits far less frequently. “Years of research indicates that it can positively impact the immune system, diminish chronic inflammation via the gut-brain axis, lower pro-inflammatory markers, and increase stress resilience,” says Syn.
• Fiber: Considering the importance of your gut-brain axis in regulating stress, you want to make sure you’re giving your gut the support it needs. “Fiber stands out as one of the most extensively studied agents for maintaining a healthy gut microbiome, with substantial evidence supporting its effectiveness and a very low risk profile,” says Dr. Schehr. Fiber is food for your gut microbiome, helping them produce short-chain fatty acids that can reduce inflammation, in turn reducing stress. When paired with adequate protein, fiber intake can also help regulate your blood sugar. “Drastic fluctuations in blood sugar promote the release of stress hormones including cortisol and adrenaline, which can exacerbate feelings of irritability, fatigue, and anxiety,” adds Dr. Schehr.
• Magnesium: This is a key element that our bodies need hundreds of different cellular processes. “It’s most commonly absorbed dietarily from vegetables, but overfarming has led to many of our vegetables—organic and everything in between—to not have the same level of nutrients for healthy body support,” explains Baczewski. He notes that deficiencies aren’t always reflected in bloodwork, but you can keep an eye out for low magnesium symptoms like anxiety, muscle spasms, restless legs, inability to stay asleep, or headaches. “The best-absorbed magnesium supplements are magnesium chelate and magnesium glycinate,” he says. Dr. Schehr adds that magnesium supports your body’s production of melatonin: “Improved sleep quality is crucial for managing stress effectively,” she says.
• Ashwagandha: Ashwagandha is a shrub that grows throughout South Asia, the Middle East, and parts of Africa. It’s an adaptogen, meaning it helps the body manage stress and restore balance, explains Syn. There are clinical trials documenting ashwagandha’s efficacy in improving stress, anxiety, and sleep.
• L-theanine: This amino acid is naturally found in green tea and some mushrooms. “It stimulates the production of alpha brain waves, which are associated with a relaxed but alert state,” says Dr. Schehr, which means it can help reduce feelings of stress and anxiety without dulling your mental clarity or focus. “It may also reduce the activation of the sympathetic nervous system, which is responsible for the ‘fight-or-flight’ response,” she adds. “By promoting parasympathetic activity—the ‘rest-and-digest’ system—it helps the body manage stress more effectively.”
• Rhodiola: This is another adaptogenic plant, more specifically a type of succulent, which grows in cold, high-altitude areas. Studies show that it can help relieve stress, fatigue, and burnout as well as support cardiovascular and reproductive health with its antioxidant function.
• Vitamin D: As mentioned, vitamin D is a common deficiency in the United States, with studies showing that it’s especially deficient in Black and Hispanic individuals. You’re also more likely to experience a vitamin D deficiency if you live somewhere with a cold winter, as our body synthesizes the nutrient with the help of sun exposure. Vitamin D is responsible for a lot of bodily functions, but most notably bone health and cognitive health. “If you live in an area like New England, regular supplementation is absolutely necessary,” says Baczewski. “Typical recommendation for oral supplementation is 2,000 to 5,000 units per day, but I encourage closer to 5,000 units if the client is in colder climates.”

It’s important to remember that unlike pharmaceutical products, supplements aren’t regulated by the FDA. “The quality of supplements matters, and as a consumer, it can be difficult to accurately assess their quality,” warns Dr. Schehr. She recommends looking for specific certifications that can indicate higher manufacturing standards and provide reassurance about the product’s safety and efficacy. This includes United States Pharmacopeia (USP) Verified, ISO certification, Non-GMO Project Verified, and allergen-free certifications. You should also speak to your provider before trying any new supplements, especially if you are on certain drugs, including those that treat depression, anxiety, or heart conditions. “Your healthcare provider can help assess any potential interactions or contraindications based on your personal health history,” says Syn.

Once you’ve found reputable brands, seek out a supplement designed to address your main concern. Dr. Schehr recommends introducing one supplement at a time to clearly assess its effectiveness. “If you're dealing with chronic or complex stress symptoms, consulting an expert is essential to determine the best approach,” she adds. And ultimately, know that you can’t expect a supplement to be a complete cure. While it’s often easier said than done, you’ll have to do some work on your own to help alleviate stressors in your daily life. “For any stress support supplement to be truly effective, it must be paired with proactive stress management,” explains Dr. Schehr. “This includes eating a nutritious diet, avoiding stimulants, establishing a solid sleep routine, and incorporating calming practices such as meditation or breathwork.”

• Mia Syn is a registered dietician, author, and on-air expert in New York, NY.
• Dr. Jaime Schehr is a naturopathic, registered dietitian, and the Assistant Director of Academic Integrative Family Medicine at the Institute for Family Health of Mount Sinai in New York, NY.
• Joe Baczewski is a registered nurse and the co-founder of LIVation, a wellness clinic in Madison, CT.