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Five Effective Supplements To Manage Stress (so that you can thrive)

This blog post will cover five effective supplements to manage stress so you can thrive more in your daily life. 

Stress is a major cause for inflammation and digestive issues in a woman's body.  

As a woman in your midlife years (45-55+), you may find that your body is not responding as well to stress like before.   This is why you may benefit by adding some stress supplements to your day.

I know personally, that being overtired can cause a stress on my adrenals and it will take all morning to get going.  That is not a good sign.  

This is why having effective supplements to manage stress can really help make a difference either in the form of foods, capsules, or powders.

Consequently, when your body is stressed, it gets depleted of vitamins A,C,E and B along with minerals zinc, selenium, calcium, magnesium, iron, potassium, sulfur and molybdenum.

Vitamins B&C are the main vitamins for combatting stress and are easily drained from your body when stressed.


mushrooms - Photo by Paula from Pexels

For example, You can get your B vitamins from foods such as beef, eggs, whole grains, mushrooms (such as cremini and button), and green leafy vegetables.

In addition, Vitamin C rich foods include berries, citrus fruits, green vegetables, asparagus, avocados, lemons, onions, tomatoes, sweet peppers, broccoli and cabbage

sweet peppers

Sweet Peppers - Photo by Nick Collins from Pexels


almonds, pumpkin seeds and cranberries

Magnesium is also easily depleted under stress.  You may find that you sleep better when you take it as a supplement or eat more magnesium-rich foods.  It is best to take away from other minerals for better absorption.

You can get magnesium from many foods including nuts, seeds, black strap molasses, apples, fresh greens, apricots and rice. 

Therefore, picking the right stress supplement for you can often help in a noticeable way.

However, you may want to try a magnesium capsule or powder before bed. Sometimes I will put a half teaspoon of magnesium bisglycinate in my herbal tea before bed so I will fall asleep easier.  This type of magnesium absorbs better and does not cause loose stools.  

Finally, you may prefer to take it in a capsule rather than a powder depending on your preference and amount needed.  Talk to your healthcare practitioner for guidance if needed.


Adaptogens are supplements that help support the adrenals.   They can be available in food form like Goji Berries and also as powders.

The dictionary defines an adaptogen as “any of various natural substances used in herbal medicine to normalize and regulate systems of the body.”

In other words, adaptogens help to support adrenal function whether or not they are underactive or overactive.


For example, Ashwagandha is a berry.  It lowers cortisol levels and helps to support your thyroid.  It can be taken in a capsule or powder form.  

I often suggest the capsule because the powder has a very strong bitter taste.  You can use the powder in small amounts in a smoothie.

Ashwagandha Chia Smoothie

green smoothie
  • 1 scoop protein powder of choice
  • 1–2 tbsp coconut oil
  • 1–2 tbsp ground chia seeds
  • 1/2–1 tsp ashwagandha powder
  • 2 cups spinach
  • 2 cups unsweetened coconut milk
  • 1/4 cup frozen raspberries

Place ingredients in a blender and blend until smooth.

Licorice Root

My other favorite adaptogen for stress is licorice root,  It takes pressure off of the adrenals by preventing the breakdown of cortisol.  This helps the adrenals to not produce cortisol so often. 

Licorice root may help increase your energy and endurance.  You can take it as a supplement or tea.  However the supplement form is more effective and stronger.

However, if you have high blood pressure, you will need to take the deglycyrrhizinated form called DGL .

Equally important, when taking stress supplements, you want to pick the one that best suits your situation.

Once you try one and finish it, you can always try another. 

So there you have it.  Five effective suppplements to manage stress so that your can thrive.  These include but not limited to vitamins B, C, magnesium, ashwaghanda and licorice root.

Additionally, you can get a more complete guide on stress hormone balancing supplements in the free guide below.


Balch, Phyllis A., Prescription for Nutritional Healing 5th Edition, (2010)

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