Stressed? Try These 3 Supplements For Stress Reduction
- Britt Ritchie
- Dec 29, 2025
- 7 min read
Do you wake up already feeling behind?
Does the weight of your "to-do" list feel like a physical pressure on your chest.
Is your mind a treadmill that won't stop, even when you are exhausted.
Living with chronic stress and anxiety is a lonely, draining experience.
It is the feeling of being "on" 24/7, even when you are desperately trying to rest.
You might find yourself snapping at loved ones, struggling to focus at work, or lying awake at 3:00 AM wondering why you can't just relax.
It's time to stop blaming your willpower. What you are experiencing isn't a personality flaw; it is a physiological response to a world that never stops. As an integrative psychiatric nurse practitioner in Denver, I help women realize that their nervous systems are simply stuck in survival mode.
There is a way to move from constant stress to a state of ease using science-backed tools that actually work.
This blog covers My Top 3 Supplements for Anxiety & Stress Reduction to help your body find its way back to neutral.
Key Takeaways For Natural Stress Reduction
Magnesium Glycinate serves as a foundational mineral to calm the nervous system and improve sleep quality without digestive upset.
Lavender Capsules (Silexan) offer a clinically-backed, pharmaceutical-grade option for reducing stress and anxiety.
Ashwagandha acts as an adaptogen to balance your HPA axis and physically lower the stress hormone cortisol.
Integrative Psychiatry combines these natural tools with traditional care for a root-cause approach to mental wellness.
While lifestyle shifts are vital, sometimes your biology needs a supportive nudge. Let’s dive into how these specific supplements can help you reclaim your sense of calm and control.
Why Should I Consider Supplements For Stress Reduction?
As an ambitious woman, you likely take pride in your ability to do it all. But our modern world is not designed for the human nervous system. Between the constant notifications, the mental load of managing a household, and the pressure of a high-level career, your body stays in a state of high alert.
In my practice here in Colorado, I often talk to women who feel like they are always behind. This is often the result of a chronically activated sympathetic nervous system. This is your "fight or flight" response. When this system stays active for too long, it depletes your body of essential nutrients and keeps your cortisol levels spiked.
Traditional psychiatry often focuses on managing symptoms with medication and therapy. While there is a time and place for that, my approach to integrative psychiatry looks at the mind-body connection behind your symptoms. This is why choosing the right supplements for stress reduction is such a vital piece of the puzzle.
What Is The Best Magnesium For Stress Reduction And Sleep?
If there is one mineral that acts as nature’s "chill pill," it is magnesium. However, not all magnesium is created equal. You may have tried a version from a grocery store shelf and ended up with an upset stomach. That is why I specifically recommend Magnesium Glycinate.
Magnesium is responsible for over 300 biochemical reactions in the body. When it comes to your brain, it helps regulate neurotransmitters that send signals throughout the nervous system. Specifically, it supports GABA. This is the neurotransmitter responsible for "putting the brakes" on your brain activity.
How Magnesium Glycinate helps you feel better:
Promotes Muscle Relaxation
It helps release the physical tension you carry in your shoulders and neck.
Improves Sleep Quality
By calming the nervous system, it helps you fall asleep faster and stay in deep sleep longer.
Reduces Tension Headaches
Frequent stress often leads to physical pain; magnesium can help mitigate this.
My Recommended Brand
Pure Encapsulations. Buy it here
For women in high-stress roles, magnesium is often the first nutrient to be depleted. When you are stressed, your body literally "wastes" magnesium. This creates a cycle where you become more sensitive to stress because you lack the mineral needed to calm down.
I have created a detailed guide that outlines exactly how to take these supplements for maximum benefit.
Download the PDF here to see my dosing recommendations and the best times of day to take them.
Are Lavender Capsules Effective Supplements For Stress
Reduction?
Most people think of lavender as a scent for a spa day. But in the world of integrative psychiatry, we look at Silexan. This is a specific, pharmaceutical-grade lavender oil capsule. This is not the same as the essential oil you put in a diffuser; it is a highly concentrated form that has been studied extensively in clinical settings.
Research suggests that Silexan can be as effective as some common anti-anxiety medications for managing generalized anxiety symptoms. It works by modulating the calcium channels in the brain. This reduces the release of excitatory neurotransmitters.
Why this is a favorite for my clients:
No Sedation
Unlike some medications, it does not make you feel groggy.
Flexibility
It can be used as needed. If you have a big presentation or a stressful travel day, you can use it to take the edge off.
Scientific Backing
It is one of the most robustly researched botanical interventions for mental health.
My Recommended Brand
Integrative Therapeutics Lavela WS 1265™. Buy it here
I often recommend this for women who struggle with physical symptoms of anxiety, worry, nervousness or a "spinning mind." Lavender helps take the edge off so you can focus on the present moment and feel an overall improved sense of ease. Note that this should be avoided in children and during pregnancy or breastfeeding.
How Does Ashwagandha Work For Stress Reduction?
If you feel like you are "wired and tired," Ashwagandha is likely for you. This herb is an adaptogen. This is a class of plants that help your body adapt to physical, chemical, or environmental stress. It has been used for thousands of years in Ayurvedic medicine, but modern science has finally caught up to its benefits.
The primary role of Ashwagandha is to modulate the HPA axis. This is the hypothalamic-pituitary-adrenal axis. This is your body’s command center for the stress response. When you are under chronic pressure, this axis can become dysregulated. This leads to high cortisol levels that leave you feeling burnt out and irritable.
Benefits of adding Ashwagandha to your routine:
Lowering Cortisol
Studies have shown it can significantly reduce serum cortisol levels.
Building Resilience
It helps you stay steady when stress arises, rather than spiraling into a panic.
Supporting Energy
By balancing stress hormones, it helps preserve your energy throughout the day so you are not crashing by 3:00 PM.
My Recommended Brand
Pure Encapsulations. Buy it here
Because it is an adaptogen, it works best when taken consistently. Most people start noticing a shift in their baseline stress levels after about two to four weeks of regular use. It should not be taken long term and should be avoided if you are pregnant or nursing.
How Do I Start A Holistic Approach To Mental Health?
Supplements for stress reduction are a powerful tool, but they are most effective when part of a larger, intentional strategy. In my Denver practice, I do not just throw pills at a problem. I look at the lifestyle factors that are contributing to your stress, anxiety and overwhelm.
This might include incorporating Cognitive Behavioral Therapy (CBT) techniques to challenge the perfectionistic thoughts that drive your anxiety. It might involve Mindfulness practices to help you reconnect with your body and choose which thoughts to pay attention to, and which to ignore. Or it could involve Behavioral Activation, helping you find joy in activities you’ve been too busy or overwhelmed to enjoy.
One of the most valuable parts of working with me is that I help you cut through the noise of the supplement industry. When you become a client, I set you up with a personalized Fullscript account where you can access quality-controlled pharmaceutical grade supplements at a 35% discount. Quality matters, and I want to ensure my clients have access to the purest ingredients without the retail markup.
You have worked hard to create a life you love, but you haven't been able to fully enjoy it because you are stuck in survival mode.
This may sound dramatic, but scientifically, that's what it is - when your body and mind are stuck in fight or flight.
Integrating natural supplements with traditional psychiatric support allows you to rebuild your sense of calm, confidence, and control from the inside out.
How I Can Help
Though these supplements for stress reduction are powerful tools to help find immediate relief, they are only one piece of the puzzle. At Mind Alchemy Mental Health in Denver, Colorado, I believe that optimal wellness and nervous system balance requires more than just a bottle of pills. I offer integrative psychiatry for women who are ready for real answers for long-term stability and peace.
As a Psychiatric Nurse Practitioner specializing in female psychiatry and holistic women’s wellness, I take a root-cause, whole-person approach. We will look beyond your symptoms to understand why your body needs specific supplements for stress reduction to uncover the physiological and emotional drivers behind them. Whether you’re struggling with the weight of burnout, chronic stress, or relentless worry, we will work together to help you feel calm, confident and in control again.
My goal is to help you reconnect with yourself and rebuild from the inside out through holistic psychiatric care that combines the best of science with deep empathy and genuine partnership.
Which of these natural stress-shifters are you most curious about trying?
Magnesium
Lavender
Ashwagandha
All of them!
About The Author
Britt Ritchie, DNP, PMHNP-BC, is a doctorate-prepared psychiatric nurse practitioner and the founder of Mind Alchemy Mental Health, a boutique integrative psychiatry practice based in Denver, Colorado.
Frequently Asked Questions
What are the best supplements for stress reduction in women?
While everyone is different, Magnesium Glycinate, Silexan (lavender), and Ashwagandha are among the most effective, evidence-backed options. These target different parts of the stress response, from calming the nervous system to balancing cortisol levels.
Is integrative psychiatry better than traditional psychiatry for anxiety?
Integrative psychiatry is not necessarily "better," but it is more comprehensive. While traditional psychiatry focuses on medication management, an integrative psychiatric nurse practitioner looks at nutrition, lifestyle, and natural supplements alongside traditional tools to provide a more holistic path to healing.
Can I take Ashwagandha every day for stress reduction?
Most research suggests that Ashwagandha is safe and most effective when taken daily for up to three months. It is always important to consult with a provider to determine the right duration for your specific needs, especially if you have underlying health conditions.
Where can I find a holistic psychiatric nurse practitioner in Denver, Colorado?
At Mind Alchemy Mental Health, I provide specialized holistic care for women in Denver and throughout Colorado. My focus is on helping ambitious women find relief from stress and anxiety through an integrative lens.
Are there side effects to taking magnesium as one of my supplements for stress reduction?
Magnesium Glycinate is generally very well tolerated. Unlike Magnesium Citrate, which can have a laxative effect, the glycinate form is designed for high absorption and is much gentler on the digestive system, making it ideal for those with sensitive stomachs.
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