Condition

Mental Resilience

Mental resilience is the ability to adapt to stress and bounce back from adversity, supported by steady stress-hormone regulation, stable mood, and clear thinking under pressure. Ashwagandha, which is thought to calm the body's stress-hormone system, has the strongest evidence overall, and a small trial found rhodiola improved attention. That rhodiola result came from only 60 people, so the evidence for it is limited, and most other options have moderate evidence at best.

Sources: PMID 23439798; PMID 32021735

Supplements studied: 19
Graded outcomes: 16
Trials: 32
People studied: 6,528

Evidence by supplement

Strong
Moderate
Limited
Very limited

19 supplements

Lavender

Lavender: outcomes studied for Mental Resilience
Grade	Outcome	Effect	Size	Studies	People
	Anxiety Symptoms Moderate Improvement	Improves (the measure goes down)	Moderate effect	4 studies	1,893 people
Studies that measured anxiety symptoms How Strong is the Evidence for the Anxiolytic Efficacy of Lavender?: Systematic Review and Meta-analysis of Randomized Controlled Trials.Asian Nurs Res · PMID 31743795 Ambient odors of orange and lavender reduce anxiety and improve mood in a dental officePhysiol Behav · PMID 16095639 The effects of lavender scent on dental patient anxiety levels: a cluster randomised-controlled trialCommunity Dent Oral Epidemiol · PMID 19968674 and 1 more on the Lavender page
	Cortisol	Improves (the measure goes down)		1 study	2,102 people
Studies that measured cortisol Lavender bath oil reduces stress and crying and enhances sleep in very young infantsEarly Hum Dev · PMID 18053656
	Heart Rate	Improves (the measure goes down)			372 people

Saffron

Saffron: outcomes studied for Mental Resilience
Grade	Outcome	Effect	Size	Studies	People
	Anxiety Symptoms Small Improvement	Improves (the measure goes down)	Small effect	6 studies	76 people
Studies that measured anxiety symptoms Crocus sativus L. versus Citalopram in the Treatment of Major Depressive Disorder with Anxious Distress: A Double-Blind, Controlled Clinical TrialPharmacopsychiatry · PMID 27701683 The effects of alcoholic extract of saffron (Crocus satious L.) on mild to moderate comorbid depression-anxiety, sleep quality, and life satisfaction in type 2 diabetes mellitus: A double-blind, randomized and placebo-controlled clinical trialComplement Ther Med · PMID 30477839 A double-blind, randomized and placebo-controlled trial of Saffron (Crocus sativus L.) in the treatment of anxiety and depressionJ Complement Integr Med · PMID 27101556 and 3 more on the Saffron page
	Depression Symptoms	Improves (the measure goes down)		18 studies	76 people
Studies that measured depression symptoms Crocus Sativus L. (saffron) versus sertraline on symptoms of depression among older people with major depressive disorders-a double-blind, randomized intervention studyPsychiatry Res · PMID 31669837 Saffron improved depression and reduced homocysteine level in patients with major depression: A Randomized, double-blind studyAvicenna J Phytomed · PMID 29387573 Crocus sativus L. (petal) in the treatment of mild-to-moderate depression: a double-blind, randomized and placebo-controlled trialPhytomedicine · PMID 16979327 and 15 more on the Saffron page
	Memory	Improves (the measure goes up)			76 people

Fish Oil

Anxiety Symptoms: improves
Depression Symptoms: improves
Inflammation: improves

Fish Oil: outcomes studied for Mental Resilience
Grade	Outcome	Effect	Size	Studies	People
	Anxiety Symptoms Small Improvement	Improves (the measure goes down)	Small effect	1 study	68 people
Studies that measured anxiety symptoms Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trialBrain Behav Immun · PMID 21784145
	Depression Symptoms	Improves (the measure goes down)		14 studies	68 people
Studies that measured depression symptoms The effect of omega 3 fatty acid supplementation on premenstrual syndrome and health-related quality of life: a randomized clinical trialJ Psychosom Obstet Gynaecol · PMID 28707491 Effect of maternal docosahexaenoic acid supplementation on postpartum depression and information processingAm J Obstet Gynecol · PMID 12748510 Omega-3 fatty acids for a better mental state in working populations - Happy Nurse Project: A 52-week randomized controlled trialJ Psychiatr Res · PMID 29627596 and 11 more on the Fish Oil page
	Inflammation	Improves (the measure goes down)		4 studies	68 people
Studies that measured inflammation Effects of marine omega-3 fatty acids on serum systemic and vascular inflammation markers and oxidative stress in hemodialysis patientsAnn Nutr Metab · PMID 21757893 Influence of very long-chain n-3 fatty acids on plasma markers of inflammation in middle-aged menProstaglandins Leukot Essent Fatty Acids · PMID 18403189 Effects of omega-3 fatty acids on postprandial triglycerides and monocyte activationAtherosclerosis · PMID 23017356 and 1 more on the Fish Oil page

Soy Lecithin

Cortisol: improves
Heart Rate: improves
Stress Signs and Symptoms: improves

Soy Lecithin: outcomes studied for Mental Resilience
Grade	Outcome	Effect	Size	Studies	People
	Cortisol Small Decrease	Improves (the measure goes down)	Small effect		80 people
	Heart Rate	Improves (the measure goes down)		1 study	80 people
Studies that measured heart rate Effects of soy lecithin phosphatidic acid and phosphatidylserine complex (PAS) on the endocrine and psychological responses to mental stressStress · PMID 15512856
	Stress Signs and Symptoms	Improves (the measure goes down)			80 people

Cannabis

Aggression: improves
Cortisol: improves
Testosterone: improves

Cannabis: outcomes studied for Mental Resilience
Grade	Outcome	Effect	Size	Studies	People
	Aggression Small Improvement	Improves (the measure goes up)	Small effect		61 people
	Cortisol	Improves (the measure goes down)		1 study	61 people
Studies that measured cortisol 1 -tetrahydrocannabinol, synhexyl and marijuana extract administered orally in man: catecholamine excretion, plasma cortisol levels and platelet serotonin contentPsychopharmacologia · PMID 5523370
	Testosterone	Improves (the measure goes up)		1 study	61 people
Studies that measured testosterone Subjective aggression during alcohol and cannabis intoxication before and after aggression exposurePsychopharmacology · PMID 27422568

Bacopa Monnieri

Alertness: improves
Cortisol: changes; see studies
Stress Signs and Symptoms: changes; see studies

Bacopa Monnieri: outcomes studied for Mental Resilience
Grade	Outcome	Effect	Size	Studies	People
	Alertness Small Improvement	Improves (the measure goes up)	Small effect		17 people
	Cortisol	Changes; see studies		1 study	17 people
Studies that measured cortisol An acute, double-blind, placebo-controlled cross-over study of 320 mg and 640 mg doses of Bacopa monnieri (CDRI 08) on multitasking stress reactivity and moodPhytother Res · PMID 23788517
	Stress Signs and Symptoms	Changes; see studies		1 study	17 people
Studies that measured stress signs and symptoms An acute, double-blind, placebo-controlled crossover study of 320 mg and 640 mg doses of a special extract of Bacopa monnieri (CDRI 08) on sustained cognitive performancePhytother Res · PMID 23281132
	Attention	Improves (the measure goes up)			17 people

Clary sage

Cortisol: improves
Heart Rate: improves

Clary sage: outcomes studied for Mental Resilience
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Cortisol Small Decrease	Improves (the measure goes down)	Small effect		34 people
	Heart Rate Small Decrease	Improves (the measure goes down)	Small effect		34 people

Yohimbine

Anxiety Symptoms: worsens
Cortisol: changes; see studies
Heart Rate: changes; see studies

Yohimbine: outcomes studied for Mental Resilience
Grade	Outcome	Effect	Size	Studies	People
	Anxiety Symptoms ADVERSE: Significant increase in anxiety	Worsens (the measure goes up)	Moderate effect		24 people
	Cortisol	Changes; see studies		1 study	24 people
Studies that measured cortisol Pharmacologically induced alcohol craving in treatment seeking alcoholics correlates with alcoholism severity, but is insensitive to acamprosateNeuropsychopharmacology · PMID 21289601
	Heart Rate	Changes; see studies		1 study	24 people
Studies that measured heart rate Psychological and neuroendocrine responses to social stress and to the administration of the alpha-2-receptor antagonist, yohimbine, in highly trained endurance athletes in comparison to untrained healthy controlsPharmacopsychiatry · PMID 21710402

Rhodiola Rosea

Alertness: improves
Attention: improves
Depression Symptoms: improves

Rhodiola Rosea: outcomes studied for Mental Resilience
Grade	Outcome	Effect	Size	Studies	People
	Alertness Small Improvement	Improves (the measure goes up)	Small effect		26 people
	Attention Small Improvement	Improves (the measure goes up)	Small effect		60 people
	Depression Symptoms	Improves (the measure goes down)		4 studies	60 people
Studies that measured depression symptoms The Effects of Rhodiola rosea L. Extract on Anxiety, Stress, Cognition and Other Mood SymptomsPhytother Res · PMID 26502953 Rhodiola rosea (SHR-5), Part I: a proprietary root extract of Rhodiola rosea is found to be effective in the treatment of stress-related fatigueHolist Nurs Pract · PMID 24503750 Rhodiola rosea versus sertraline for major depressive disorder: A randomized placebo-controlled trialPhytomedicine · PMID 25837277 and 1 more on the Rhodiola Rosea page
	Cognition	Improves (the measure goes up)		3 studies	220 people
Studies that measured cognition A randomized trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental workPhytomedicine · PMID 12725561 A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimenPhytomedicine · PMID 10839209 Rhodiola rosea in stress induced fatigue--a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night dutyPhytomedicine · PMID 11081987
	Cortisol	Improves (the measure goes down)		3 studies	86 people
Studies that measured cortisol Effects of Rhodiola rosea supplementation on mental performance, physical capacity, and oxidative stress biomarkers in healthy menJ Sport Health Sci · PMID 30450257 A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatiguePlanta Med · PMID 19016404 The effects of an acute dose of Rhodiola rosea on endurance exercise performanceJ Strength Cond Res · PMID 23443221
	Stress Signs and Symptoms	Improves (the measure goes down)		1 study	30 people
	Creatine Kinase	Changes; see studies			26 people
	Fatigue Symptoms	Improves (the measure goes down)			250 people
	Growth Hormone	Improves (the measure goes up)			26 people
	Heart Rate	Improves (the measure goes down)			26 people
	Oxidative Stress Biomarkers	Improves (the measure goes down)			26 people
	Processing Accuracy	Improves (the measure goes up)			121 people
	Reaction Time	Improves (the measure goes up)			26 people
	Subjective Well-Being	Improves (the measure goes up)			161 people
	Testosterone	Improves (the measure goes up)			26 people

Branched-Chain Amino Acids

Cortisol
Heart Rate: changes; see studies
Fatigue Symptoms: changes; see studies

Branched-Chain Amino Acids: outcomes studied for Mental Resilience
Grade	Outcome	Effect	Size	Studies	People
	Cortisol No effect		NoneNo effect	1 study	12 people
Studies that measured cortisol Effects of branched-chain amino acids supplementation on physiological and psychological performance during an offshore sailing raceEur J Appl Physiol · PMID 18704484
	Heart Rate	Changes; see studies		1 study	12 people
Studies that measured heart rate Influence of ingesting a solution of branched-chain amino acids on perceived exertion during exerciseActa Physiol Scand · PMID 9124069
	Fatigue Symptoms	Changes; see studies			12 people
	Processing Accuracy	Improves (the measure goes up)			12 people

Phosphatidylserine

Heart Rate
Stress Signs and Symptoms: improves

Phosphatidylserine: outcomes studied for Mental Resilience
Grade	Outcome	Effect	Size	Studies	People
	Heart Rate No effect		NoneNo effect	1 study	16 people
Studies that measured heart rate Soybean-derived phosphatidylserine improves memory function of the elderly Japanese subjects with memory complaintsJ Clin Biochem Nutr · PMID 21103034
	Stress Signs and Symptoms	Improves (the measure goes down)		1 study	16 people
Studies that measured stress signs and symptoms Influence of phosphatidylserine on cognitive performance and cortical activity after induced stressNutr Neurosci · PMID 18616866

Gotu Kola

Heart Rate
Subjective Well-Being: improves

Gotu Kola: outcomes studied for Mental Resilience
Grade	Outcome	Effect	Size	Studies	People
	Heart Rate No effect		NoneNo effect	1 study	12 people
Studies that measured heart rate A double-blind, placebo-controlled study on the effects of Gotu Kola (Centella asiatica) on acoustic startle response in healthy subjectsJ Clin Psychopharmacol · PMID 11106141
	Subjective Well-Being	Improves (the measure goes up)			12 people

Vitamin C

Adrenocorticotropic Hormone
Cortisol: improves
Blood Flow: improves

Vitamin C: outcomes studied for Mental Resilience
Outcome	Effect	Size	Studies	People
Adrenocorticotropic Hormone No effect		NoneNo effect		22 people
Cortisol	Improves (the measure goes down)		5 studies	22 people
Blood Flow	Improves (the measure goes up)		4 studies	21 people
Blood glucose	Improves (the measure goes down)		3 studies	22 people
Insulin	Changes; see studies			22 people
Osteocalcin	Improves (the measure goes up)			22 people

Theanine

Alertness
Executive Function: improves
Anxiety Symptoms: improves

Theanine: outcomes studied for Mental Resilience
Outcome	Effect	Size	Studies	People
Alertness No effect		NoneNo effect		38 people
Executive Function	Improves (the measure goes up)		3 studies	38 people
Anxiety Symptoms	Improves (the measure goes down)		2 studies	39 people
Subjective Well-Being	Improves (the measure goes up)		2 studies	52 people
Cortisol	Improves (the measure goes down)		1 study	38 people
Stress Signs and Symptoms	Improves (the measure goes down)		1 study	9 people
Vigor/Activity	Improves (the measure goes up)			14 people

L-Tyrosine

Working Memory: improves
Heart Rate: improves
Depression Symptoms: improves

L-Tyrosine: outcomes studied for Mental Resilience
Outcome	Effect	Size	Studies	People
Working Memory	Improves (the measure goes up)		6 studies	23 people
Heart Rate	Improves (the measure goes down)		5 studies	101 people
Depression Symptoms	Improves (the measure goes down)		1 study	78 people
Anger Small Detriment	Worsens (the measure goes up)	Small effect		78 people
Attention	Improves (the measure goes up)			23 people
Cortisol	Improves (the measure goes down)			78 people
Fatigue Symptoms	Improves (the measure goes down)			78 people
Processing Accuracy	Improves (the measure goes up)			23 people
Stress Signs and Symptoms	Improves (the measure goes down)			23 people
Subjective Well-Being	Improves (the measure goes up)			23 people
Vigor/Activity	Improves (the measure goes up)			78 people

Cannabidiol (CBD)

Anxiety Symptoms: improves

Cannabidiol (CBD): outcomes studied for Mental Resilience
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Anxiety Symptoms	Improves (the measure goes down)		5 studies	48 people

Kava

Stress Signs and Symptoms: improves

Kava: outcomes studied for Mental Resilience
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Stress Signs and Symptoms	Improves (the measure goes down)		2 studies	54 people

Lemon Balm

Anxiety Symptoms: improves
Depression Symptoms: improves
Stress Signs and Symptoms: improves

Lemon Balm: outcomes studied for Mental Resilience
Outcome	Effect	Size	Studies	People
Anxiety Symptoms	Improves (the measure goes down)		2 studies	435 people
Depression Symptoms	Improves (the measure goes down)		1 study	435 people
Stress Signs and Symptoms	Improves (the measure goes down)		1 study	18 people
Alertness Moderate Detriment	Worsens (the measure goes down)	Moderate effect		18 people

Omega-3 Fatty Acids

Anxiety Symptoms: improves

Omega-3 Fatty Acids: outcomes studied for Mental Resilience
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Anxiety Symptoms	Improves (the measure goes down)		2 studies	2,189 people

Key findings

Anxiety SymptomsLavenderImproves (the measure goes down)
CortisolSoy LecithinImproves (the measure goes down)
AggressionCannabisImproves (the measure goes up)

Safety notes in the studies

ADVERSE: Significant increase in anxiety

The Mental Resilience (Stress Adaptation) protocol

2 primary supplements · 5 supporting supplements

Ashwagandha300–600 mg standardized extract (KSM-66 or Sensoril) daily
Rhodiola Rosea200–600 mg standardized extract (3% rosavins, 1% salidroside) daily

See the full protocol

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Studies cited

3 studies from PubMed

Auditory driving of the autonomic nervous system: Listening to theta-frequency binaural beats post-exercise increases parasympathetic activation and sympathetic withdrawalFront Psychol · PMID 25452734
A prospective, randomised, controlled study examining binaural beat audio and pre-operative anxiety in patients undergoing general anaesthesia for day case surgeryAnaesthesia · PMID 16115248
Effectiveness of binaural beats in reducing preoperative dental anxietyBr J Oral Maxillofac Surg · PMID 28325532