Condition

Stress

Stress is the body's response to demands or threats, and when it lingers, cortisol stays high and can bring fatigue, anxiety and poor sleep. Ashwagandha has the strongest evidence among the supplements looked at, and reviews of several trials found anxiety symptoms improved, with lemon balm and rhodiola showing similar gains. Much of this evidence is moderate, and the rhodiola trials were small, so the results are encouraging but not firm.

Sources: PMID 39083548; PMID 19718255; PMID 34449930

Updated 30 September 2026
How we grade
3 studies cited
Stress protocol

Supplements studied: 25
Medicines and peptides: 1
Graded outcomes: 25
Trials: 34
People studied: 5,934

Evidence by supplement

Strong
Moderate
Limited
Very limited

25 supplements

Kava

Kava: outcomes studied for Stress
Grade	Outcome	Effect	Size	Studies	People
	Anxiety Symptoms Moderate Improvement	Improves (the measure goes down)	Moderate effect	7 studies	198 people
Studies that measured anxiety symptoms Kava extract for treating anxietyCochrane Database Syst Rev · PMID 12535473 Clinical efficacy of kava extract WS 1490 in sleep disturbances associated with anxiety disorders. Results of a multicenter, randomized, placebo-controlled, double-blind clinical trialJ Affect Disord · PMID 14706720 Kava treatment in patients with anxietyPhytother Res · PMID 15162364 and 4 more on the Kava page
	Stress Signs and Symptoms	Improves (the measure goes down)		2 studies	24 people
Studies that measured stress signs and symptoms Kava and valerian in the treatment of stress-induced insomniaPhytother Res · PMID 11536390 Effect of kava and valerian on human physiological and psychological responses to mental stress assessed under laboratory conditionsPhytother Res · PMID 11807960
	Sleep Quality	Improves (the measure goes up)			24 people

Ashwagandha

Ashwagandha: outcomes studied for Stress
Grade	Outcome	Effect	Size	Studies	People
	Anxiety Symptoms Moderate Improvement	Improves (the measure goes down)	Moderate effect	5 studies	540 people
Studies that measured anxiety symptoms A double-blind, placebo-controlled evaluation of the anxiolytic efficacy ff an ethanolic extract of withania somniferaIndian J Psychiatry · PMID 21407960 Naturopathic care for anxiety: a randomized controlled trial ISRCTN78958974PLoS One · PMID 19718255 Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis.Hum Psychopharmacol · PMID 39083548 and 2 more on the Ashwagandha page
	Blood glucose Small Improvement	Improves (the measure goes down)	Small effect	1 study	130 people
Studies that measured blood glucose Hypoglycemic, diuretic and hypocholesterolemic effect of winter cherry (Withania somnifera, Dunal) rootIndian J Exp Biol · PMID 11116534
	Stress Signs and Symptoms	Improves (the measure goes down)		3 studies	482 people
Studies that measured stress signs and symptoms Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trialsPhytother Res · PMID 36017529 A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adultsIndian J Psychol Med · PMID 23439798 Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical StudyCureus · PMID 32021735
	Condition-Related Fatigue	Improves (the measure goes down)		1 study	130 people
Studies that measured condition-related fatigue A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha ( Withania somnifera) in Aging, Overweight MalesAm J Mens Health · PMID 30854916
	Cortisol	Improves (the measure goes down)		1 study	254 people
Studies that measured cortisol An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled studyMedicine · PMID 31517876
	Heart Rate	Improves (the measure goes down)		1 study	182 people
	High-density lipoprotein (HDL)	Improves (the measure goes up)		1 study	130 people
	Insomnia Signs and Symptoms	Improves (the measure goes down)		1 study	130 people
	Blood Pressure	Improves (the measure goes down)			182 people
	Body Temperature	Improves (the measure goes up)			52 people
	C-Reactive Protein (CRP)	Improves (the measure goes down)			130 people
	Depression Symptoms	Improves (the measure goes down)			64 people
	Dry Mouth Symptoms	Improves (the measure goes down)			130 people
	Irritability	Improves (the measure goes down)			130 people
	Low-density lipoprotein (LDL)	Improves (the measure goes down)			130 people
	Serum DHEA	Improves (the measure goes up)			130 people
	Sleep Quality	Improves (the measure goes up)			60 people
	Social Functioning	Improves (the measure goes up)			64 people
	Subjective Well-Being	Improves (the measure goes up)			52 people
	Total cholesterol	Improves (the measure goes down)			130 people
	Triglycerides	Improves (the measure goes down)			130 people
	vLDL-C	Improves (the measure goes down)			130 people
	Weight	Improves (the measure goes down)			52 people
	Fatigue Symptoms	Changes; see studies			130 people

Lavender

Anxiety Symptoms: improves
Blood Pressure: improves
Cortisol: improves

Lavender: outcomes studied for Stress
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
	Blood Pressure	Improves (the measure goes down)		1 study	372 people
Studies that measured blood pressure The effects of lavender oil inhalation on emotional states, autonomic nervous system, and brain electrical activityJ Med Assoc Thai · PMID 22612017
	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

Lemon Balm

Anxiety Symptoms: improves
Depression Symptoms: improves

Lemon Balm: outcomes studied for Stress
Grade	Outcome	Effect	Size	Studies	People
	Anxiety Symptoms Large Improvement	Improves (the measure goes down)	Large effect	2 studies	435 people
Studies that measured anxiety symptoms Effects of lozenge containing lavender oil, extracts from hops, lemon balm and oat on electrical brain activity of volunteersEur J Med Res · PMID 15546807 The effects of lemon balm (Melissa officinalis L.) on depression and anxiety in clinical trials: A systematic review and meta-analysisPhytother Res · PMID 34449930
	Depression Symptoms	Improves (the measure goes down)		1 study	435 people
Studies that measured depression symptoms The effects of Melissa officinalis supplementation on depression, anxiety, stress, and sleep disorder in patients with chronic stable anginaClin Nutr ESPEN · PMID 29908682

Theanine

Anxiety Symptoms: improves
Attention: improves
Executive Function: improves

Theanine: outcomes studied for Stress
Grade	Outcome	Effect	Size	Studies	People
	Anxiety Symptoms Small Improvement	Improves (the measure goes down)	Small effect	2 studies	51 people
Studies that measured anxiety symptoms L-Theanine reduces psychological and physiological stress responsesBiol Psychol · PMID 16930802 The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review.Plant Foods Hum Nutr · PMID 31758301
	Attention	Improves (the measure goes up)		4 studies	30 people
Studies that measured attention L-theanine and caffeine in combination affect human cognition as evidenced by oscillatory alpha-band activity and attention task performanceJ Nutr · PMID 18641209 A double-blind, placebo-controlled study evaluating the effects of caffeine and L-theanine both alone and in combination on cerebral blood flow, cognition and moodPsychopharmacology · PMID 25761837 L-theanine improves neurophysiological measures of attention in a dose-dependent manner: a double-blind, placebo-controlled, crossover study.Nutr Neurosci · PMID 32777998 and 1 more on the Theanine page
	Executive Function	Improves (the measure goes up)		3 studies	30 people
Studies that measured executive function Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled TrialNutrients · PMID 31623400 Caffeine and theanine exert opposite effects on attention under emotional arousalCan J Physiol Pharmacol · PMID 28044450 Effects of l-Theanine on Cognitive Function in Middle-Aged and Older Subjects: A Randomized Placebo-Controlled StudyJ Med Food · PMID 33751906
	Sleep Quality	Improves (the measure goes up)		2 studies	30 people
Studies that measured sleep quality The effects of L-theanine consumption on sleep outcomes: A systematic review and meta-analysis.Sleep Med Rev · PMID 40056718 The effects of L-theanine (Suntheanine®) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD): a randomized, double-blind, placebo-controlled clinical trialAltern Med Rev · PMID 22214254
	Cortisol	Improves (the measure goes down)		1 study	30 people
Studies that measured cortisol Serum levels of brain-derived neurotrophic factor and cortisol to sulfate of dehydroepiandrosterone molar ratio associated with clinical response to L-theanine as augmentation of antipsychotic therapy in schizophrenia and schizoaffective disorder patientsClin Neuropharmacol · PMID 21617527
	Heart Rate	Improves (the measure goes down)		1 study	12 people
	Salivary Alpha-Amylase	Improves (the measure goes up)		1 study	20 people
	Stress Signs and Symptoms	Improves (the measure goes down)		1 study	71 people
	Cognition	Improves (the measure goes up)			30 people
	Depression Symptoms	Improves (the measure goes down)			30 people
	Mood	Improves (the measure goes up)			30 people
	Motor Speed	Improves (the measure goes up)			30 people
	Sleep Disturbance Signs and Symptoms	Improves (the measure goes down)			30 people
	Sleep Duration	Improves (the measure goes up)			30 people
	Sleep Latency	Improves (the measure goes down)			30 people
	Verbal Fluency	Improves (the measure goes up)			30 people
	Verbal Memory	Improves (the measure goes up)			30 people
	Working Memory	Improves (the measure goes up)			30 people

Magnolia Bark (Magnolia officinalis)

Cortisol Reduction: improves

Magnolia Bark (Magnolia officinalis): outcomes studied for Stress
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Cortisol Reduction RCT (n=56, 4 weeks): Relora (magnolia+phellodendron 250mg 3x/day) reduced salivary cortisol exposure by 18% (p<0.05) vs placebo in moderately stressed subjects. Evening cortisol levels particularly reduced.	Improves (the measure goes down)	Moderate effect

Rhodiola Rosea

Anxiety Symptoms: improves
Depression Symptoms: improves
Cortisol: improves

Rhodiola Rosea: outcomes studied for Stress
Grade	Outcome	Effect	Size	Studies	People
	Anxiety Symptoms Small Improvement	Improves (the measure goes down)	Small effect		198 people
	Depression Symptoms	Improves (the measure goes down)		4 studies	200 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
	Cortisol	Improves (the measure goes down)		3 studies	60 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
	Social Functioning	Improves (the measure goes up)		1 study	118 people
Studies that measured social functioning Rhodiola rosea in Subjects with Prolonged or Chronic Fatigue Symptoms: Results of an Open-Label Clinical TrialComplement Med Res · PMID 28219059
	Stress Signs and Symptoms	Improves (the measure goes down)		1 study	258 people
Studies that measured stress signs and symptoms The influence of adaptogens on ultraweak biophoton emission: a pilot-experimentPhytother Res · PMID 19170145
	Attention	Improves (the measure goes up)			120 people
	Fatigue Symptoms	Improves (the measure goes down)			258 people
	Libido	Improves (the measure goes up)			118 people
	Reaction Time	Improves (the measure goes up)			80 people
	Sexual Function	Improves (the measure goes up)			118 people
	Sleep Deprivation Symptoms	Improves (the measure goes down)			80 people
	Sleep Quality	Improves (the measure goes up)			80 people
	Subjective Well-Being	Improves (the measure goes up)			118 people
	Vigor/Activity	Improves (the measure goes up)			80 people

Saffron

Anxiety Symptoms: improves
Depression Symptoms: improves
Sleep Quality: improves

Saffron: outcomes studied for Stress
Grade	Outcome	Effect	Size	Studies	People
	Anxiety Symptoms Small Improvement	Improves (the measure goes down)	Small effect	6 studies	128 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	128 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
	Sleep Quality	Improves (the measure goes up)		1 study	128 people
Studies that measured sleep quality affron ® a novel saffron extract (Crocus sativus L.) improves mood in healthy adults over 4 weeks in a double-blind, parallel, randomized, placebo-controlled clinical trialComplement Ther Med · PMID 28735826
	Mood	Improves (the measure goes up)			128 people
	Stress Signs and Symptoms	Improves (the measure goes down)			128 people

Probiotics

Cognition
Sleep Quality: improves

Probiotics: outcomes studied for Stress
Grade	Outcome	Effect	Studies	People
	Cognition Mixed effect		4 studies	44 people
Studies that measured cognition Gaba-producing lactobacilli boost cognitive reactivity to negative mood without improving cognitive performance: A human Double-Blind Placebo-Controlled Cross-Over study.Brain Behav Immun · PMID 39163908 The effect of probiotics on select cognitive domains in mild cognitive impairment and Alzheimer's disease: A systematic review and meta-analysis.J Alzheimers Dis Rep · PMID 40034358 Efficacy of probiotic supplementation in influencing cognitive function in Alzheimer's disease: A systematic review and meta-analysis.J Food Sci · PMID 40709497 and 1 more on the Probiotics page
	Sleep Quality	Improves (the measure goes up)	1 study	55 people
Studies that measured sleep quality Impact of probiotics on sleep quality and mood states in patients with insomnia: a systematic review and meta-analysis.Front Microbiol · PMID 40740336

Cocoa Extract

Adrenaline: worsens
Blood Viscosity: improves
Noradrenaline: improves

Cocoa Extract: outcomes studied for Stress
Grade	Outcome	Effect	Size	Studies	People
	Adrenaline Small Decrease	Worsens (the measure goes down)	Small effect	2 studies	65 people
Studies that measured adrenaline Dark chocolate intake buffers stress reactivity in humansJ Am Coll Cardiol · PMID 24681134 Effects of dark chocolate consumption on the prothrombotic response to acute psychosocial stress in healthy menThromb Haemost · PMID 25208561
	Blood Viscosity	Improves (the measure goes up)			65 people
	Noradrenaline	Improves (the measure goes up)			65 people

Patchouli

CNS activity: improves

Patchouli: outcomes studied for Stress
Grade	Outcome	Effect	Size	Studies	People	Studies list
	CNS activity Small Decrease	Improves (the measure goes down)	Small effect	1 study	43 people
Studies that measured cns activity Effects of fragrance inhalation on sympathetic activity in normal adultsJpn J Pharmacol · PMID 12499579

B Vitamins

Perceived Stress: improves

B Vitamins: outcomes studied for Stress
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Perceived Stress Meta-analysis: SMD 0.23 (0.02-0.45, p=0.03) benefit for stress	Improves (the measure goes down)	Small effect		958 people

Tongkat Ali

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

Tongkat Ali: outcomes studied for Stress
Outcome	Effect	Size	Studies	People
Cortisol Small Decrease	Improves (the measure goes down)	Small effect		63 people
Testosterone	Improves (the measure goes up)		4 studies	63 people
Stress Signs and Symptoms	Changes; see studies			63 people

Bacopa Monnieri

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

Bacopa Monnieri: outcomes studied for Stress
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
Stress Signs and Symptoms	Changes; see studies		1 study	17 people
Attention	Improves (the measure goes up)			17 people

PQQ

Fatigue Symptoms: improves
Pain: improves
Sleep Quality: improves

PQQ: outcomes studied for Stress
Outcome	Effect	Size	People
Fatigue Symptoms Small Improvement	Improves (the measure goes down)	Small effect	17 people
Pain	Improves (the measure goes down)		17 people
Sleep Quality	Improves (the measure goes up)		17 people
Stress Signs and Symptoms	Improves (the measure goes down)		17 people

Alcohol

Cortisol
Testosterone: improves
Estrogen: changes; see studies

Alcohol: outcomes studied for Stress
Outcome	Effect	Size	Studies	People
Cortisol No effect on cortisol		NoneNo effect	1 study	8 people
Testosterone	Improves (the measure goes up)		5 studies	8 people
Estrogen	Changes; see studies			8 people
Prolactin	Improves (the measure goes up)			8 people

Phosphatidylserine

Blood Lactate (Exercise)
Cortisol: improves
Growth Hormone: improves

Phosphatidylserine: outcomes studied for Stress
Outcome	Effect	Size	Studies	People
Blood Lactate (Exercise) No effect		NoneNo effect	1 study	9 people
Cortisol	Improves (the measure goes down)		1 study	9 people
Growth Hormone	Improves (the measure goes up)			9 people
Prolactin	Improves (the measure goes up)			9 people

Laughter Yoga

Subjective Well-Being
Stress Signs and Symptoms

Laughter Yoga: outcomes studied for Stress
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Subjective Well-Being No effect		NoneNo effect	1 study	83 people
	Stress Signs and Symptoms No effect		NoneNo effect		83 people

Kanna

Reaction Time
Stress Signs and Symptoms: improves

Kanna: outcomes studied for Stress
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Reaction Time No effect		NoneNo effect		15 people
	Stress Signs and Symptoms	Improves (the measure goes down)		1 study	15 people

GABA

Stress Markers: improves

GABA: outcomes studied for Stress
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Stress Markers Limited evidence for stress reduction	Improves (the measure goes down)	Small effect		80 people

Melatonin

Adrenaline
Anxiety Symptoms: improves
Alertness: improves

Melatonin: outcomes studied for Stress
Outcome	Effect	Size	Studies	People
Adrenaline No effect		NoneNo effect		50 people
Anxiety Symptoms	Improves (the measure goes down)		1 study	50 people
Alertness	Improves (the measure goes up)			50 people
Attention	Improves (the measure goes up)			50 people
Cortisol	Improves (the measure goes down)			50 people
Memory	Improves (the measure goes up)			50 people
Noradrenaline	Improves (the measure goes up)			50 people

L-Tyrosine

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

L-Tyrosine: outcomes studied for Stress
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
Blood Pressure	Improves (the measure goes down)			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 Stress
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Anxiety Symptoms	Improves (the measure goes down)		5 studies	60 people

DHEA

Stress Signs and Symptoms: improves

DHEA: outcomes studied for Stress
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Stress Signs and Symptoms	Improves (the measure goes down)		1 study	48 people

Magnesium

Stress Signs and Symptoms: improves

Magnesium: outcomes studied for Stress
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Stress Signs and Symptoms	Improves (the measure goes down)		1 study	264 people

Prescription medicines and peptides studied, for context

These are not supplements. Most need a prescription, and some are research compounds with no approved use. They are listed so the supplement evidence above can be read against them.

1 medicine or peptide

DSIP (Delta Sleep-Inducing Peptide)

Stress Tolerance: improves
Cortisol Modulation: improves

DSIP (Delta Sleep-Inducing Peptide): outcomes studied for Stress
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Stress Tolerance Moderate Improvement	Improves (the measure goes down)	Moderate effect	3 studies	78 people
	Cortisol Modulation Small Effect	Improves (the measure goes down)	Small effect	3 studies	40 people

What the published studies found

27 automated readings

Automated reading of the published studies (Decosa evidence engine), for outcomes Dr. Grey has not graded yet. It is not a Dr. Grey grade and does not change one. How it is read

Ashwagandha: stress
The best available review (2022, 12 studies, 1,002 people) found a large improvement in stress. That review studied adults aged 25 to 48 years. 8 of the 10 studies read agree; 2 found no clear difference. The evidence is limited.
10 studies counted of 10 read: 5 reviews and 5 trials (355 people in the trials).
1. Meta-analysis, 2022; 12 studies, 1,002 people; adults aged 25 to 48 years: improves (the review the verdict rests on). Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trialsPubMed 36017529
2. Meta-analysis, 2026; 22 studies: improves. Effects of ashwagandha (Withania somnifera) on mental health in adults: A systematic review and dose-response meta-analysis of randomized controlled trialsPubMed 41644067
3. Meta-analysis, 2025; 6 studies, 488 people: no clear difference. Dual impact of Ashwagandha: Significant cortisol reduction but no effects on perceived stress - A systematic review and meta-analysisPubMed 40746175
4. Meta-analysis, 2024; 9 studies, 558 people; patients with psychosomatic disorders related to stress and anxiety: improves. significant effect of Ashwagandha formulations on the Perceived Stress Scale Effects of Ashwagandha (Withania Somnifera) on stress and anxiety: A systematic review and meta-analysisPubMed 39348746
5. Systematic review, 2023; 9 studies: improves. WS supplementation decreases cortisol secretion with no significant adverse effects. Effects of Withania somnifera on Cortisol Levels in Stressed Human Subjects: A Systematic ReviewPubMed 38140274
6. Randomised trial, 2026; 141 people; healthy adults with moderate stress and anxiety: improves. A proprietary herbal extract of ashwagandha root for stress and anxiety in healthy adults: a randomized, double-blind, three-arm, placebo-controlled efficacy and safety studyPubMed 41815853
7. Randomised trial, 2026; 60 people; patients with stress, anxiety, and pre-existing hypertension: improves. PSS scores decreased by 26.94%, 50.77%, and 30.47% Safety and efficacy of ashwagen (a standardized withania somnifera extract) in stress and anxiety with hypertension and associated cardiometabolic risk factors: a randomized, placebo-controlled trialPubMed 42105298
8. Randomised trial, 2025; 100 people; adults aged 19-65 years: improves. ARE showed significant improvements (P < 0.05) in PSS Efficacy and safety of Ashwagandha (Withania somnifera) root extract on stress and weight management in adults: a prospective, randomized, double-blind, placebo-controlled studyPubMed 41635453
9. Randomised trial, 2023; 54 people; healthy adults with mild to moderate symptoms: improves. PSS, GAD-7, and QOL scores improved significantly A standardized Ashwagandha root extract alleviates stress, anxiety, and improves quality of life in healthy adults by modulating stress hormones: Results from a randomized, double-blind, placebo-controlled studyPubMed 37832082
10. Randomised trial, 2023; overweight or mildly obese adults aged 40-75: no clear difference. improvements were not significantly different to the placebo group Exploring the efficacy and safety of a novel standardized ashwagandha (Withania somnifera) root extract (Witholytin®) in adults experiencing high stress and fatigue in a randomized, double-blind, placebo-controlled trialPubMed 37740662
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Bacopa Monnieri: stress
The 3 studies read (128 people in all) mostly found an improvement in stress. The evidence is limited.
Side effects: 1 of the 2 studies that reported on them found more with Bacopa Monnieri (digestive complaints and headaches).
3 studies counted of 11 read: 3 trials (128 people in the trials).
1. Randomised trial, 2025; 87 people; healthy adults with self-reported memory and attention problems: improves. greater reductions in overall self-reported stress reactivity The Effects of a Bacopa monnieri Extract (Bacumen®) on Cognition, Stress, and Fatigue in Healthy Adults: A Randomized, Double-Blind, Placebo-Controlled TrialPubMed 41091332
2. Crossover trial, 2014; 17 people; seventeen healthy volunteers: improves. PubMed 23788517PubMed 23788517
3. Crossover trial, 2013; 24 people; twenty-four healthy volunteers: no clear difference. treatments had no effect upon cardiovascular activity or in attenuating task-induced ratings of stress and … PubMed 23281132PubMed 23281132
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Bacopa Monnieri: anxiety
The studies read are too weak to tell whether Bacopa Monnieri changes anxiety. The evidence is very weak.
2 studies counted of 9 read: 2 trials (93 people in the trials).
1. Crossover trial, 2014; 17 people; healthy volunteers: improves. PubMed 23788517PubMed 23788517
2. Randomised trial, 2002; 76 people; adults aged 40 to 65 years: no clear difference. Questionnaire measures of everyday memory function and anxiety levels were also unaffected. Chronic effects of Brahmi (Bacopa monnieri) on human memoryPubMed 12093601
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Citrulline: stress
The best available review (2023, 7 studies) found little or no difference in stress. The evidence is moderate.
1 study counted of 11 read: 1 review.
1. Meta-analysis, 2023; 7 studies: no clear difference (the review the verdict rests on). did not influence inflammatory biomarkers and oxidative stress Absence of Effects of L-Arginine and L-Citrulline on Inflammatory Biomarkers and Oxidative Stress in Response to Physical Exercise: A Systematic Review with Meta-AnalysisPubMed 37111214
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Coenzyme Q10: stress
The best available review (2026, 14 studies, 433 people) found a small improvement in stress. 5 of the 6 studies read agree; 1 found mixed results. The evidence is moderate.
6 studies counted of 10 read: 5 reviews and 1 trial (69 people in the trials).
1. Meta-analysis, 2026; 14 studies, 433 people: improves (the review the verdict rests on). reduced blood malondialdehyde concentration (standardized mean difference: -0.289 Effects of coenzyme Q10 analogs on oxidative stress, muscle, and metabolism after exercise: A meta-analysis and systematic reviewPubMed 41657017
2. Systematic review, 2023: improves. Alleviating effects of coenzyme Q10 supplements on biomarkers of inflammation and oxidative stress: results from an umbrella meta-analysisPubMed 37614320
3. Systematic review, 2022; 21 studies: mixed results. increased the levels of antioxidant enzymes Discovering the Potential Value of Coenzyme Q10 in Oxidative Stress: Enlightenment From a Synthesis of Clinical Evidence Based on Various PopulationPubMed 35910386
4. Meta-analysis, 2021; 17 studies, 972 people: improves. decreased malondialdehyde (SMD -1.02 mmol/L, 95% CI -1.60 to -0.44 Diabetes, Age, and Duration of Supplementation Subgroup Analysis for the Effect of Coenzyme Q10 on Oxidative Stress: A Systematic Review and Meta-AnalysisPubMed 33866314
5. Meta-analysis, 2020; 19 studies: improves. CoQ10 increased the levels of TAC The effect of coenzyme Q10 supplementation on oxidative stress: A systematic review and meta-analysis of randomized controlled clinical trialsPubMed 32328242
6. Randomised trial, 2024; 69 people; patients with moderate and severe depression: improves. serum levels of nitric oxide and total thiol groups significantly decreased and increased Discovering the Potential Value of Coenzyme Q10 as an Adjuvant Treatment in Patients With DepressionPubMed 38684047
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Creatine: stress
Mixed or unclear: two readings of the studies disagreed. One reading found little or no difference for stress, the other an improvement. The question is open.
1 study counted of 9 read: 1 trial (103 people in the trials).
1. Randomised trial, 2026; 103 people; community-dwelling older adults: improves. Creatine alone reduced F2-iso and TNF-α Effects of high-load, velocity-intentional variable resistance training combined with creatine supplementation on neuroplasticity, oxidative stress, inflammation, physical function, cognitive performance and quality of life in older adults: A randomized, double-blind, placebo-controlled trialPubMed 41941966
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Curcumin: stress
The studies disagree. The best available review (2026, 21 studies) found an improvement in stress, while 1 of the 5 studies read found mixed results. The evidence is very weak.
Side effects: 1 of the 4 studies that reported on them found more with Curcumin (nephrotoxicity).
5 studies counted of 9 read: 5 reviews.
1. Systematic review, 2026; 21 studies; hemodialysis patients and immunosuppressive drug users: improves (the review the verdict rests on). demonstrated antioxidant and anti-inflammatory benefits in HD patients Effects of turmeric and curcumin in patients on dialysis or using immunosuppressive agents: a systematic reviewPubMed 42047771
2. Systematic review, 2026; 20 studies; various clinical populations including metabolic syndrome, diabetes, cardiovascular disease: improves. 12 showed improvements in oxidative stress markers Curcumin-piperine supplementation modulates inflammation, oxidative stress, and cardiometabolic risk: a systematic review of randomized controlled trialsPubMed 42232574
3. Meta-analysis, 2025; 13 studies: mixed results. The Effects of Curcumin Plus Piperine Co-administration on Inflammation and Oxidative Stress: A Systematic Review and Meta-analysis of Randomized Controlled TrialsPubMed 38561618
4. Systematic review, 2021; 12 studies, 631 people; patients with renal diseases: improves. favorable effects on renal diseases, particularly in terms of inflammation and oxidative stress The Use of Curcumin for the Treatment of Renal Disorders: A Systematic Review of Randomized Controlled TrialsPubMed 34331699
5. Meta-analysis, 2019; 17 studies; individuals with diseased conditions: improves. Curcumin significantly reduced MDA [SMD -0.46 Curcumin reduces malondialdehyde and improves antioxidants in humans with diseased conditions: a comprehensive meta-analysis of randomized controlled trialsPubMed 31724938
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Fish Oil: stress
The studies disagree. The best available review (2026, 11 studies) found little or no difference in stress, while 2 of the 4 studies read found an improvement. The evidence is very weak.
4 studies counted of 11 read: 3 reviews and 1 trial (47 people in the trials).
1. Meta-analysis, 2026; 11 studies; patients with diabetes: no clear difference (the review the verdict rests on). Effectiveness of ω-3 Supplementation on Biochemical, Clinical, and Inflammatory Parameters in Patients with Diabetes: A Systematic Review and Meta-analysisPubMed 42602626
2. Systematic review, 2026; 9 studies; patients with schizophrenia: improves. improvements in negative symptoms and stress-related measures Adjunctive nutritional interventions in schizophrenia: A systematic review of randomised clinical trialsPubMed 42547027
3. Meta-analysis, 2021; 10 studies, 610 people; women with polycystic ovary syndrome: improves. Efficacy of omega-3 polyunsaturated fatty acids on hormones, oxidative stress, and inflammatory parameters among polycystic ovary syndrome: a systematic review and meta-analysisPubMed 34488386
4. Randomised trial, 2024; 47 people; healthy male adults: no clear difference. nor for stress-induced changes in KYN metabolites and mood No Effects of Omega-3 Supplementation on Kynurenine Pathway, Inflammation, Depressive Symptoms, and Stress Response in Males: A Placebo-Controlled TrialPubMed 39519577
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Ginger (Zingiber officinale): stress
The studies disagree. The best available review (2021, 12 studies) found an improvement in stress, while 1 of the 6 studies read found mixed results. The evidence is very weak.
6 studies counted of 10 read: 3 reviews and 3 trials (142 people in the trials).
1. Meta-analysis, 2021; 12 studies: improves (the review the verdict rests on). significantly decrease malondialdehyde (MDA) levels (SMD: -0.69; 95% CI: -1.26, -0.12; I2 = 85.8%) compared … Effect of ginger (Zingiber officinale) supplementation on oxidative stress parameters: A systematic review and meta-analysisPubMed 33458848
2. Meta-analysis, 2021; 11 studies: improves. Effects of ginger supplementation on biomarkers of oxidative stress: A systematic review and meta-analysis of randomized controlled trialsPubMed 34620306
3. Meta-analysis, 2020; 25 studies: mixed results. statistically significant effect of ginger on serum CRP The effects of ginger supplementation on markers of inflammatory and oxidative stress: A systematic review and meta-analysis of clinical trialsPubMed 32147845
4. Randomised trial, 2026; 45 people; pregnant women with stress and gingivitis: improves. significantly reduced cortisol and LF concentrations The Impact of Ginger Mouthwash on Pregnant Women with Stress and Gingivitis by Measuring Different Salivary Biomarker LevelsPubMed 41984428
5. Randomised trial, 2023; 51 people; healthy adults aged 18 to 30 years: no clear difference. No differences between ginger and placebo groups Effect of Ginger Root Powder on Gastrointestinal Bacteria Composition, Gastrointestinal Symptoms, Mental Health, Fatigue, and Quality of Life: A Double-Blind Placebo-Controlled TrialPubMed 37690779
6. Randomised trial, 2019; 46 people; patients with active mild to moderate ulcerative colitis: improves. Zingiber officinale and oxidative stress in patients with ulcerative colitis: A randomized, placebo-controlled, clinical trialPubMed 30935515
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Ginkgo Biloba: stress
Too few usable studies were found to tell whether Ginkgo Biloba changes stress. 10 studies were read and none could be counted.
Side effects: 1 of the 4 studies that reported on them found more with Ginkgo Biloba (bleeding).
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Iron: stress
Mixed or unclear: two readings of the studies disagreed. One reading found evidence too weak to tell for stress, the other a worse result. The question is open.
Harm reported: the studies read found a worse result for stress with Iron. One abstract says: "Markers of oxidative stress were also significantly altered, with higher malondialdehyde (MDA: 3.9 ± 0.7 µmol/L vs. 2.4 ± 0.5 µmol/L)" Talk to a doctor or pharmacist before taking it for this.
1 study counted of 9 read: 1 review.
1. Meta-analysis, 2014; 34 studies, 2,658 people; hemodialysis patients with functional iron deficiency anemia: unclear: evidence too weak to tell (the review the verdict rests on). significant increases in plasma malonyldialdehyde level Efficacy and safety of intravenous iron therapy for functional iron deficiency anemia in hemodialysis patients: a meta-analysisPubMed 24513913
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Lavender: stress
The best available review (2024, 20 studies) found a large improvement in stress. That review studied patients scheduled for surgical procedures. 7 of the 8 studies read agree; 1 found no clear answer. The evidence is moderate.
8 studies counted of 10 read: 5 reviews and 3 trials (146 people in the trials).
1. Meta-analysis, 2024; 20 studies; patients scheduled for surgical procedures: improves (the review the verdict rests on). The anxiety level of the experimental group to which lavender oil was applied before the … Effect of Lavender Oil on Preoperative Anxiety: Systematic Review and Meta-analysisPubMed 37966400
2. Systematic review, 2024; 6 studies, 413 people; pregnant women in second or third trimester: improves. Efficacy of Lavender Essential Oil in Reducing Stress, Insomnia, and Anxiety in Pregnant Women: A Systematic ReviewPubMed 39685078
3. Meta-analysis, 2022; 21 studies, 1,595 people: improves. The effect of lavender on stress in individuals: A systematic review and meta-analysisPubMed 35429599
4. Meta-analysis, 2021; 34 studies; people with sleep problems: improves. A systematic literature review and meta-analysis of the clinical effects of aroma inhalation therapy on sleep problemsPubMed 33655928
5. Meta-analysis, 2012; 15 studies: unclear: evidence too weak to tell. favour lavender over controls for at least one relevant outcome Is lavender an anxiolytic drug? A systematic review of randomised clinical trialsPubMed 22464012
6. Randomised trial, 2024; 45 people; term newborns aged 1-5 days: improves. Neonatal Pain and Stress Rating Scale scores of the newborns in the lavender massage group … Effects of Aromatherapy on Pain, Stress, and Behaviors of Newborns: A Randomized Controlled TrialPubMed 39480678
7. Crossover trial, 2021; 9 people; healthy adults: improves. α-amylase (p < 0.05) and CgA (p < 0.01) levels significantly decreased Influences of Lavender Essential Oil Inhalation on Stress Responses during Short-Duration Sleep Cycles: A Pilot StudyPubMed 34356287
8. Randomised trial, 2016; 92 people; healthy adults: improves. lavender but not placebo aromas significantly benefited post-stress performance Aroma Effects on Physiologic and Cognitive Function Following Acute Stress: A Mechanism InvestigationPubMed 27355279
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Lemon Balm: stress
The studies disagree on whether Lemon Balm changes stress. Of the 4 studies read, 2 found no clear difference and 2 found an improvement. The evidence is very weak.
4 studies counted of 11 read: 4 trials (364 people in the trials).
1. Randomised trial, 2026; 106 people; healthy young adults with moderate subjective stress: no clear difference. no changes in overall calmness emerged The acute effects of Zensera™ (Melissa officinalis L.) extract on mood and cognitive performance during cognitive overload: a randomised placebo-controlled, double-blind study in healthy young adults with moderate subjective stressPubMed 41782777
2. Randomised trial, 2025; 86 people; infertile women undergoing in vitro fertilization: improves. statistically significant difference was observed between the 2 groups The effect of inhalation aromatherapy with lemon balm essential oil on perceived stress in infertile women undergoing in vitro fertilization: An RCTPubMed 40959130
3. Randomised trial, 2023; 100 people; healthy adults with moderate depression, anxiety, or stress: improves. significant improvements in the depressive mood, anxiety, stress The possible "calming effect" of subchronic supplementation of a standardised phospholipid carrier-based Melissa officinalis L. extract in healthy adults with emotional distress and poor sleep conditions: results from a prospective, randomised, double-blinded, placebo-controlled clinical trialPubMed 37927585
4. Randomised trial, 2021; 72 people; acute coronary syndrome patients in emergency department: no clear difference. no significant differences between the mean changes in stress Effect of aromatherapy with Melissa essential oil on stress and hemodynamic parameters in acute coronary syndrome patients: A clinical trial in the emergency departmentPubMed 34247027
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Magnesium: stress
Mixed or unclear: two readings of the studies disagreed. One reading found an improvement for stress, the other evidence too weak to tell. The question is open.
4 studies counted of 9 read: 4 reviews.
1. Meta-analysis, 2025; 28 studies: unclear: evidence too weak to tell (the review the verdict rests on). no conclusive impact on oxidative stress biomarkers was observed Unlocking the Power of Magnesium: A Systematic Review and Meta-Analysis Regarding Its Role in Oxidative Stress and InflammationPubMed 40563371
2. Meta-analysis, 2022; 4 studies, 198 people; pregnant women with gestational diabetes mellitus: improves. altered oxidative stress markers TAC ( μ ^ = 1.09 Effect of magnesium supplementation on pregnancy outcome in gestational diabetes mellitus patients: A meta-analysis of randomized controlled trialsPubMed 36249983
3. Systematic review, 2020; 16 studies; domestic pigs: mixed results. Is Magnesium Supplementation an Effective Nutritional Method to Reduce Stress in Domestic Pigs? A Systematic ReviewPubMed 33511164
4. Systematic review, 2017; 14 studies; women aged 18 years and over: mixed results. The impact of essential fatty acid, B vitamins, vitamin C, magnesium and zinc supplementation on stress levels in women: a systematic reviewPubMed 28178022
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Melatonin: stress
The best available review (2026, 10 studies) found an improvement in stress. That review studied patients with chronic kidney disease. 4 of the 5 studies read agree; 1 found mixed results. The evidence is moderate.
5 studies counted of 10 read: 4 reviews and 1 trial (49 people in the trials).
1. Systematic review, 2026; 10 studies; patients with chronic kidney disease: improves (the review the verdict rests on). The effect of melatonin supplementation on lipid profile, oxidative stress, inflammatory marker, and sleep quality in patients with chronic kidney disease: a GRADE assessed meta-analysisPubMed 41727206
2. Systematic review, 2024; 10 studies, 485 people: improves. Melatonin increased superoxide dismutase in nine studies, glutathione peroxidase in seven studies, and catalase in … Antioxidant Actions of Melatonin: A Systematic Review of Animal StudiesPubMed 38671887
3. Meta-analysis, 2020; 12 studies: mixed results. significant increase in total antioxidant capacity (TAC) Effect of melatonin supplementation on oxidative stress parameters: A systematic review and meta-analysisPubMed 33007423
4. Meta-analysis, 2020; 15 studies: improves. Effects of melatonin supplementation on oxidative stress: a systematic review and meta-analysis of randomized controlled trialsPubMed 33185572
5. Randomised trial, 2026; 49 people: improves. decrease in malondialdehyde, advanced oxidation protein products Benefits of 12-week self-paced training combined with melatonin supplementation on oxidative stress, inflammation, hyperlipidemia, and body composition in multiple sclerosis patients: A randomized controlled trialPubMed 42217742
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Omega-3 Fatty Acids: stress
The studies read do not show a clear benefit for stress. One reading found mixed results, a second reading of the same search found little or no difference. The evidence is very weak.
4 studies counted of 11 read: 4 reviews.
1. Meta-analysis, 2026; 11 studies; patients with diabetes: no clear difference (the review the verdict rests on). Pooled analyses showed no significant effects on triglycerides, low-density or high-density lipoprotein cholesterol, glycated hemoglobin, … Effectiveness of ω-3 Supplementation on Biochemical, Clinical, and Inflammatory Parameters in Patients with Diabetes: A Systematic Review and Meta-analysisPubMed 42602626
2. Meta-analysis, 2026; 41 studies; athletes and individuals undergoing exercise: improves. delayed-onset muscle soreness (standardized mean difference = -0.4 to -0.7) were significantly and moderately reduced Effects of Omega-3 Supplementation on Inflammation and Recovery in Sports: A Meta-AnalysisPubMed 41891174
3. Systematic review, 2026; individuals with anxiety and depression: improves. modest benefits of omega-3 supplementation for anxiety severity From Plate to Mind: Scientific Perspectives on Foods That May Influence Anxiety and DepressionPubMed 42123920
4. Meta-analysis, 2021; 13 studies; patients with chronic kidney disease: improves. omega-3 FAs supplementation significantly decrease TC (SMD: -0.26; 95% CI: - 0.51, - 0.02; I2 … Effect of omega-3 fatty acids supplementation on cardio-metabolic and oxidative stress parameters in patients with chronic kidney disease: a systematic review and meta-analysisPubMed 33933009
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Panax Ginseng (Korean Ginseng): stress
Mixed or unclear: two readings of the studies disagreed. One reading found evidence too weak to tell for stress, the other an improvement. The question is open.
Possible harm: 1 study read reported a worse result for stress with Panax Ginseng (Korean Ginseng). One abstract says: "These data suggest that chronic American ginseng supplementation at the given dose can cause an oxidative stress in postmenopausal women" Check the studies below, and ask a doctor or pharmacist if this applies to you.
2 studies counted of 11 read: 2 trials (90 people in the trials).
1. Randomised trial, 2017; 65 people; healthy medical school students: improves. Panax Ginseng led to significant reduction in MDA serum levels Eustress and Malondialdehyde (MDA): Role of Panax Ginseng: Randomized Placebo Controlled StudyPubMed 29062371
2. Randomised trial, 2009; 25 people; postmenopausal women: worsens. The ginseng supplemented group displayed a higher resting plasma glutathione disulfide (GSSG) concentration and lower … American ginseng supplementation induces an oxidative stress in postmenopausal womenPubMed 19828907
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Peppermint: stress
The studies read are too weak to tell whether Peppermint changes stress. They lean toward an improvement, which is not enough to claim one. The evidence is very weak.
1 study counted of 9 read: 1 trial.
1. Randomised trial, 2026; patients with acute coronary syndrome: improves. stress levels (from 25.00 ± 5.14 to 17.18 The Impact of Peppermint Oil Aromatherapy on Hemodynamic Parameters, Anxiety, and Stress in Patients With Acute Coronary Syndrome: A Randomized Clinical TrialPubMed 42253765
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Probiotics: stress
The best available review (2026, 12 studies, 3,350 people) found a small improvement in stress. That review studied healthy working adults. All 4 studies read agree. The evidence is moderate.
4 studies counted of 11 read: 3 reviews and 1 trial (75 people in the trials).
1. Meta-analysis, 2026; 12 studies, 3,350 people; healthy working adults: improves (the review the verdict rests on). statistically significant positive effect on subclinical psychological outcomes Probiotic intake and mental health in healthy working adults: a systematic review and meta-analysis of randomized controlled trialsPubMed 41501907
2. Systematic review, 2026; 6 studies, 180 people; exercised individuals and athletes: improves. occasional reductions in stress, anxiety, and fatigue The effect of probiotic and synbiotic supplementation on sleep parameters in exercised population: a systematic review and synthesis without meta-analysis (SWiM) of randomized controlled trialsPubMed 42184272
3. Meta-analysis, 2020; 11 studies, 577 people: improves. probiotic supplementation increased total antioxidant capacity (TAC) The Effects of Supplementation with Probiotic on Biomarkers of Oxidative Stress in Adult Subjects: a Systematic Review and Meta-analysis of Randomized TrialsPubMed 30666617
4. Randomised trial, 2026; 75 people; healthy older adults aged 55-70: improves. showing a significant between-group advantage over the placebo Pediococcus acidilactici PA53 Improves Emotional Well-Being and Gut Health While Modulating Microbiota Composition in Older Adults: A Randomized, Double-Blind, Placebo-Controlled TrialPubMed 42235825
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Resveratrol: stress
The studies read are too weak to tell whether Resveratrol changes stress. The evidence is very weak.
5 studies counted of 8 read: 3 reviews and 2 trials (153 people in the trials).
1. Meta-analysis, 2024; 6 studies, 533 people: unclear: evidence too weak to tell (the review the verdict rests on). The efficacy of resveratrol supplementation on inflammation and oxidative stress in type-2 diabetes mellitus patients: randomized double-blind placebo meta-analysisPubMed 39872318
2. Systematic review, 2026; 22 studies; periodontal disease patients and animal models: improves. improved inflammatory and oxidative stress markers Contribution of Resveratrol on Periodontal Disease Control and Treatment: A Systematic ReviewPubMed 42384081
3. Systematic review, 2019; 29 studies: improves. suppressing effects for RSV on the production of AGEs The impact of resveratrol on toxicity and related complications of advanced glycation end products: A systematic reviewPubMed 31185146
4. Randomised trial, 2025; 56 people; women with polycystic ovary syndrome: improves. significantly reduced TOS and oxidative stress index Beneficial Role of Resveratrol on Oxidative Stress in Women with Polycystic Ovary Syndrome: A Randomized Controlled TrialPubMed 40877487
5. Randomised trial, 2023; 97 people; older adults with type 2 diabetes: improves. statistically significant increase (p < 0.05) in total antioxidant capacity Effect of Resveratrol on Markers of Oxidative Stress and Sirtuin 1 in Elderly Adults with Type 2 DiabetesPubMed 37108584
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Rhodiola Rosea: stress
Mixed or unclear: two readings of the studies disagreed. One reading found mixed results for stress, the other an improvement. The question is open.
Possible harm: 1 study read reported a worse result for stress with Rhodiola Rosea. One abstract says: "SDS and SAS scores of patients in the rhodiola treatment group increased after treatment （P<0.05）." Check the studies below, and ask a doctor or pharmacist if this applies to you.
5 studies counted of 11 read: 2 reviews and 3 trials (20 people in the trials).
1. Systematic review, 2026; 5 studies; healthy individuals and patients with stress-related disorders: improves (the review the verdict rests on). Clinical evidence for the adaptogenic effects of Withania somnifera and Rhodiola rosea - A systematic review with molecular interpretation of psychometric outcomesPubMed 41906501
2. Systematic review, 2025; 26 studies, 668 people: mixed results. increases in total antioxidant capacity (TAC; 6 studies; ES = 0.59, p < 0.05) The effect of Rhodiola rosea supplementation on endurance performance and related biomarkers: a systematic review and meta-analysisPubMed 41080184
3. Randomised trial, 2026; female C57BL/6 mice exposed to chronic mild stress: improves. significant reduction in serum corticosterone levels Rhodiola rosea L. roots powder strongly reduces anxiety and corticosterone level induced by chronic stress in a murine modelPubMed 41559802
4. Randomised trial, 2018; 20 people; twenty young healthy men: no clear difference. magnitude of all these changes was similar Influence of Rhodiola rosea on the heat acclimation process in young healthy menPubMed 28873320
5. Randomised trial, 2000; foreign students during a stressful examination period: improves. improvement in the SHR-5 group was seen in physical fitness, mental fatigue 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 regimenPubMed 10839209
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Saffron: stress
The studies disagree. The best available review (2025, 17 studies) did not settle it for stress, while 4 of the 6 studies read found an improvement. The evidence is very weak.
6 studies counted of 11 read: 3 reviews and 3 trials (459 people in the trials).
1. Meta-analysis, 2025; 17 studies; patients with type 2 diabetes mellitus: unclear: evidence too weak to tell (the review the verdict rests on). malondialdehyde (MDA) (SMD: -0.36; 95% CI: -0.65 to -0.07 Effect of Saffron (Crocus sativus) Supplementation on Oxidative Stress, Inflammatory Indices, and Renal and Liver Function Parameters in Patients With Type 2 Diabetes Mellitus: A GRADE-Assessed Systematic Review and Meta-analysis of Randomized Clinical TrialsPubMed 39657222
2. Systematic review, 2023; 16 studies, 934 people: improves. Effect of saffron supplementation on oxidative stress markers (MDA, TAC, TOS, GPx, SOD, and pro-oxidant/antioxidant balance): An updated systematic review and meta-analysis of randomized placebo-controlled trialsPubMed 36817799
3. Systematic review, 2022; 31 studies; diabetes mellitus patients, animals, and in vitro systems: improves. decreased oxidative stress indices in diabetes mellitus The potential role of saffron (Crocus Sativus L.) and its components in oxidative stress in diabetes mellitus: A systematic reviewPubMed 35331485
4. Randomised trial, 2026; 92 people; patients with Parkinson's disease: improves. distress (adjusted mean difference: -4.40 and 95% CI: -8.43, -0.37; PANCOVA = 0.03) The effect of saffron supplementation on indices of oxidative stress, inflammation, mental health, and quality of life in patients with Parkinson's disease: a randomized, triple-blind, placebo-controlled clinical trialPubMed 41439298
5. Randomised trial, 2025; 202 people; adults with subclinical depressive symptoms: no clear difference. However, in the other secondary outcomes, there was no evidence of between-group differences. An Examination into the Effects of a Saffron Extract (Affron) on Mood and General Wellbeing in Adults Experiencing Low Mood: A Randomized, Double-Blind, Placebo-Controlled TrialPubMed 40414301
6. Randomised trial, 2025; 165 people; adults with moderate insomnia: improves. Perceived stress (PSS) was significantly reduced Effect of a saffron extract on sleep quality in adults with moderate insomnia: A decentralized, randomized, double-blind, placebo-controlled trialPubMed 40698027
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Theanine: stress
The best available review (2026, 31 studies, 1,168 people) found little or no difference in stress. That review studied healthy and clinical populations. 2 of the 7 studies read agree; 5 found an improvement. The evidence is moderate.
7 studies counted of 9 read: 3 reviews and 4 trials (98 people in the trials).
1. Systematic review, 2026; 31 studies, 1,168 people; healthy and clinical populations: no clear difference (the review the verdict rests on). reduction in acute stress was modest Cognitive and affective effects of L-Theanine: a systematic review and meta-analysis of 31 randomized trialsPubMed 42410082
2. Systematic review, 2026; healthy adults: improves. reduce both perceived and physiological markers of stress Effects of L-theanine on cognition, mood and sleep: evidence from human trialsPubMed 42761839
3. Systematic review, 2020; 9 studies; people exposed to stressful conditions: improves. assist in the reduction of stress and anxiety The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic ReviewPubMed 31758301
4. Randomised trial, 2024; 30 people; healthy adults with moderate stress: no clear difference. Safety and Efficacy of AlphaWave® L-Theanine Supplementation for 28 Days in Healthy Adults with Moderate Stress: A Randomized, Double-Blind, Placebo-Controlled TrialPubMed 38758503
5. Crossover trial, 2016; 34 people; healthy adults aged 18-40: improves. subjective stress response to a multitasking cognitive stressor, was significantly reduced Anti-Stress, Behavioural and Magnetoencephalography Effects of an L-Theanine-Based Nutrient Drink: A Randomised, Double-Blind, Placebo-Controlled, Crossover TrialPubMed 26797633
6. Randomised trial, 2013; 20 people; 5th-year university students: improves. Subjective stress was significantly lower in the theanine-group Anti-stress effect of theanine on students during pharmacy practice: positive correlation among salivary α-amylase activity, trait anxiety and subjective stressPubMed 24051231
7. Crossover trial, 2012; 14 people: improves. L-theanine reduced the Tension-Anxiety scores as compared with placebo intake. Effects of L-theanine or caffeine intake on changes in blood pressure under physical and psychological stressesPubMed 23107346
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Vitamin C: stress
The studies read are too weak to tell whether Vitamin C changes stress. The strongest review read studied adults exposed to different exercise protocols. The evidence is very weak.
Side effects: 2 of the 4 studies that reported on them found more with Vitamin C (increased gamma glutamyl transpeptidase activity).
2 studies counted of 11 read: 1 review and 1 trial (40 people in the trials).
1. Meta-analysis, 2026; 12 studies, 124 people; adults exposed to different exercise protocols: unclear: evidence too weak to tell (the review the verdict rests on). no significant effects of vitamin C supplementation on IL-6 Effect of vitamin C supplementation on post-exercise recovery: A systematic review and meta-analysis of randomized double-blind placebo trialsPubMed 41687812
2. Randomised trial, 2022; 40 people; critically ill patients with septic shock: no clear difference. did not affect their 8-isoprostane F2α concentrations Critically ill septic patients have elevated oxidative stress biomarkers: lack of attenuation by parenteral vitamin CPubMed 36401921
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Vitamin D: stress
The best available review (2024, 6 studies, 445 people) found an improvement in stress. That review studied iranian women with polycystic ovary syndrome. 4 of the 6 studies read agree; 2 found no clear answer. The evidence is moderate.
6 studies counted of 11 read: 6 reviews.
1. Meta-analysis, 2024; 6 studies, 445 people; iranian women with polycystic ovary syndrome: improves (the review the verdict rests on). Vitamin D effectively reduced malondialdehyde (P=0.002) Effects of vitamin D supplementation on oxidative stress biomarkers of Iranian women with polycystic ovary syndrome: a meta-analysis studyPubMed 38994457
2. Systematic review, 2023; 11 studies; people undergoing exercise-induced muscle damage: unclear: evidence too weak to tell. effects on muscle function, muscle pain and oxidative stress need to be confirmed Effects of vitamin D supplementation on muscle function and recovery after exercise-induced muscle damage: A systematic reviewPubMed 36149089
3. Meta-analysis, 2022; 23 studies: improves. Efficacy of vitamin D supplementation as an adjunct therapy for improving inflammatory and oxidative stress biomarkers: An umbrella meta-analysisPubMed 36206958
4. Meta-analysis, 2021; 18 studies, 1,060 people; patients with polycystic ovary syndrome: improves. Vitamin D improves levels of hormonal, oxidative stress and inflammatory parameters in polycystic ovary syndrome: a meta-analysis studyPubMed 33545754
5. Systematic review, 2019: unclear: evidence too weak to tell. controversial effects about the ability of cholecalciferol The controversial role of vitamin D as an antioxidant: results from randomised controlled trialsPubMed 30326975
6. Meta-analysis, 2018; 7 studies; women with polycystic ovary syndrome: improves. The Effects of Vitamin D Supplementation on Biomarkers of Inflammation and Oxidative Stress Among Women with Polycystic Ovary Syndrome: A Systematic Review and Meta-Analysis of Randomized Controlled TrialsPubMed 29475212
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Vitamin E: stress
The best available review (2024, 20 studies, 298 people) found little or no difference in stress. That review studied healthy adults after exercise. The evidence is moderate.
Side effects: 1 of the 2 studies that reported on them found more with Vitamin E (abdominal pain, term prelabour rupture of membranes).
1 study counted of 10 read: 1 review.
1. Meta-analysis, 2024; 20 studies, 298 people; healthy adults after exercise: no clear difference (the review the verdict rests on). vitamin E had no effects on lipid Vitamin E Does not Favor Recovery After Exercises: Systematic Review and Meta-analysisPubMed 38346687
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Zinc: stress
The best available review (2026, 18 studies, 1,023 people) found a moderate improvement in stress. That review studied individuals with diabetes, gestational diabetes or prediabetes. 2 of the 3 studies read agree; 1 found no clear difference. The evidence is moderate.
3 studies counted of 10 read: 2 reviews and 1 trial (40 people in the trials).
1. Meta-analysis, 2026; 18 studies, 1,023 people; individuals with diabetes, gestational diabetes or prediabetes: improves (the review the verdict rests on). Effects of Zinc Supplementation on Glycemic Control, Insulin Resistance, Inflammation and Oxidative Stress in Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled TrialsPubMed 42594341
2. Meta-analysis, 2021; 25 studies, 1,428 people: improves. Effects of zinc supplementation on inflammatory biomarkers and oxidative stress in adults: A systematic review and meta-analysis of randomized controlled trialsPubMed 34560424
3. Randomised trial, 2011; 40 people; male type 2 diabetic patients with normal zinc levels: no clear difference. markers of oxidative damage, levels of hydroxyeicosatetraenoic acid products and vascular indices were unchanged by … Oral zinc supplementation does not improve oxidative stress or vascular function in patients with type 2 diabetes with normal zinc levelsPubMed 21840002
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.

Key findings

Anxiety SymptomsKavaImproves (the measure goes down)
Cortisol ReductionMagnolia Bark (Magnolia officinalis)Improves (the measure goes down)
CognitionProbiotics

The Stress protocol

2 primary supplements · 5 supporting supplements

Ashwagandha300–600 mg standardized extract (KSM-66 or Sensoril) daily
L-Theanine200–400 mg daily or as needed

See the full protocol

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Studies cited

3 studies from PubMed

The effect of laughter yoga on well-being, perceived stress, and academic self-efficacy in nursing students: A randomized controlled trial.Appl Psychol Health Well Being · PMID 39415513
The Efficacy of Binaural Beats as a Stress-buffering TechniqueAltern Ther Health Med · PMID 32619206
Effect of DASH diet on oxidative stress parameters: A systematic review and meta-analysis of randomized clinical trials.Diabetes Metab Syndr · PMID 33395773