Best Supplements for Stress and Anxiety

A practical calming option when the goal is to feel less wired without heavy sedation.

Best for

Daytime calm or pre-sleep tension

Dosage

100-200 mg

Timing

30-60 minutes before a stressful task, with caffeine, or before bed; with or without food.

More relevant for ongoing stress than one-off anxious moments, with important safety caveats.

Best for

Chronic stress load

Dosage

300-600 mg standardized extract

Timing

With food to reduce stomach upset; evening is often best if it makes you drowsy, otherwise any consistent time works.

Useful when low intake, muscle tension, or sleep disruption overlap with stress.

Best for

Tension and sleep overlap

Dosage

200-350 mg elemental magnesium

Timing

With food if GI-sensitive; evening can help if your goal is sleep, but consistency matters more than timing.

A mood-focused herbal pick with a calmer profile than many stronger sedating botanicals.

Best for

Mild anxious tension

Dosage

80 mg

Timing

Oral: once daily with food; Aromatherapy: diffuse 30-60 minutes before bedtime or during acute stress.

More relevant when stress shows up as nighttime rumination or difficulty winding down.

Best for

Evening rumination

Dosage

400-800 mg

Timing

30-60 minutes before bedtime for sleep; for anxiety, split into morning and evening doses with food.