Stress is an increasingly concerning health issue, with nearly half — 49 percent — of American adults reporting significant daily stress, according to the American Psychological Association. Chronic stress can significantly harm both our mental and physical health, yet it often gets dismissed as an inevitable part of life.
“Stress is a normal part of being human,” says Anika Christ, RD, CPT, senior director of nutrition and weight loss at Life Time. “But I think, with our lifestyles today, many of us have too much on our plates for our bodies to be resilient against the stress. It’s something we often just don’t think about or deal with until it gets to be too much.”
The good news is that there are strategies to help counteract the common effects of stress on the body. One of those is the use of supplements as part of a broader healthy-living routine, as nutrition can influence how our bodies respond to stress.
“We often don’t realize how much of an effect stress has on what’s going on in our body metabolically,” Christ explains. “When we’re under significant stress, we have increased needs for certain nutrients. We’re also more likely to experience cravings. I often hear people say, ‘I have these cravings that just don’t go away,’ or ‘Even though I eat perfect macros and I got my workout in, I just want sugar.’ That’s usually a stress response.”
When we’re well nourished, our bodies are also better equipped to manage stress and recover from its effects. With this in mind, Christ recommends addressing stress with a nutritional mindset. “I’m always going to advise focusing on whole foods first,” she says. “However, supplements can also be a powerful tool to fill in nutrient gaps that we can’t get from diet alone or to support some of the common effects of stress, such as feeling ‘wired and tired.’”
These are Christ’s top recommendations for supplements to support your body through stress.
1. Protein Powder
Christ’s first recommendation is to increase your protein consumption. In addition to focusing on protein-rich foods, Christ suggests supplementing with protein powder to boost your intake.
“Stress can be catabolic in the body, meaning it can break down muscle tissue,” she says. “When we’re getting enough protein, it can help nourish the body when it’s not doing well, while also helping to regulate some of the other symptoms, such blood sugar dips or cravings. Protein powder is nonnegotiable for me — it’s an easy way to up my protein intake no matter what my stress level is.” (Learn more: “Which Protein Powder Is Right for You?”)
2. Greens Powder
Under stress, our bodies need more antioxidants. Stress increases the production of harmful free radicals in the body, causing oxidative stress and damage at the cellular level. Antioxidants help neutralize this.
“Antioxidants are mostly found in plants, like fruits, especially berries, and certain vegetables,” says Christ. “I recommend a daily greens powder, like LTH Greens, for an easy boost of plant-powered nutrition. This supplement specifically can also support the gut with probiotics and digestive enzymes — high cortisol and stress can sometimes cause gut issues.” (Learn more: “Should You Use a Greens Supplement?”)
3. Magnesium
Magnesium is another go-to supplement that Christ recommends to clients, especially when they’re experiencing stress.
“One critical supplement that’s missing from a lot of people’s regimens is magnesium,” she says. “And when our bodies are under stress, we’re depleting even more magnesium. Magnesium is involved in over 400 different reactions in the body — it’s so important to get enough. Supplementing with magnesium can also help our bodies relax and aid in more restful sleep.” (Learn more: “Magnesium: Health Benefits and Best Ways to Supplement.”)
4. Relora®
Certain nutrients, including adaptogens, can help a stressed body by sending specific signals to dampen the stress response. Relora® is an adaptogenic supplement blend that’s designed to help the body manage stress and regulate cortisol levels.
“Relora® actually helps reduce the stress response so we feel more at ease,” says Christ. “It’s not fixing the root cause, but it helps provide relief so we can focus on reducing stress and supporting our bodies more holistically through nutrition and sleep. On LT Shop, you can find Relora® blended with B vitamins in the Thorne Craving and Stress Support blend.” (Learn more: “A Guide to Relora®.”)
5. L-Theanine
If you’re feeling anxious, L-theanine is an amino acid known for promoting relaxation and reducing stress without causing drowsiness.
“L-theanine can be especially helpful before bed if you’re feeling wired or can’t relax,” says Christ. “Our LTH Relax supplement has L-theanine, vitamin B6, 5-HTP, GABA, and botanical extracts to help ease mental tension, promote relaxation, and encourage natural sleep cycles without next-day grogginess. When you’re sleeping better, your body is better able to handle stress.” (Learn more: “What Are the Benefits of L-Theanine?”)
