Mood & Mental Health
Anxiety & Stress
Adaptogens and nervines that lower cortisol, calm the vagus nerve, and steady mood.
Prevention
Key nutrients: Magnesium, B-complex (especially B6 & B12), omega-3 EPA/DHA, zinc, L-theanine.
Eat regularly: Leafy greens, oily fish (salmon, sardines), eggs, pumpkin seeds, dark chocolate, oysters, green tea, fermented foods.
Daily movement, breathwork, and stable blood sugar prevent stress reactivity.
01
Ashwagandha
HerbStrong evidence300–600 mg KSM-66 extract daily lowers cortisol and perceived stress.
02
L-theanine
OtherStrong evidence200 mg from green tea or supplement promotes calm alertness.
03
Lemon balm
HerbModerate evidenceTea or 300 mg extract eases nervous tension within an hour.
04
Rhodiola rosea
HerbModerate evidence200–400 mg standardized extract for stress-related fatigue.
05
Magnesium
MineralStrong evidenceGlycinate form supports GABA activity and relaxation.
06
Kali Phosphoricum 6X (tissue salt)
MineralTraditional useSchüssler 'nerve salt' — 4 tablets 2–3× daily for nervous exhaustion, anxiety, irritability, and stress-related fatigue.
A note of caution. Natural doesn't mean risk-free. Herbs and supplements can interact with medications, affect pregnancy, or worsen certain conditions. Speak with a qualified clinician before starting a new regimen, especially if you take prescriptions.