Stress & Sleep Supplements

Omega-3s
Starting at the foundational level, omega-3s EPA and DHA play an important role in lowering cellular stress and promoting overall health. Studies have shown that not only can omega-3s EPA and DHA support stress resilience, they can also support the normal production of the stress hormone, cortisol.* Alternatively, low omega-3 levels may increase the production of stress hormones. Thus, supplementing with omega-3s and maintaining adequate omega-3 levels in the blood can help support a healthy cellular stress response and build stress resilience.*

Magnesium
Research suggests that magnesium may play a significant role in managing everyday stress levels. It is believed to help regulate the body’s physiological response to stress. And studies indicate a clear connection: the less magnesium people consume, the more likely they are to experience stress and mood-related symptoms. Additionally, it's worth noting that stress itself can deplete magnesium reserves in the body. This can create a vicious cycle, as many people already struggle with poor magnesium intake and insufficiency. Supplementing with daily magnesium is critical to breaking this potentially vicious cycle, supporting healthy stress levels, and supporting a normal, healthy mood.*

Ashwagandha
Ashwagandha is an Ayurvedic herb and one of the most researched adaptogens, with numerous studies suggesting that it can help alleviate symptoms of everyday stress due to its stress-relieving properties.* The biologically active components behind ashwagandha's anti-stress effects are withanolides, a family of plant compounds that can be found in both the leaves and the roots of the plant.

L-Theanine
L-Theanine, an amino acid naturally present in green tea leaves, has been shown to elevate calming neurotransmitters in the brain, such as GABA and alpha waves. Studies indicate that L-Theanine supports healthy stress management, a sense of calmness, and improved sleep quality.* Importantly, research also suggests that it can exert calming effects without acting as a sedative.

Vitamin D
Vitamin D plays a crucial role in regulating up to 2,000 genes, which impact many essential processes throughout the body, including those of the brain and nervous system. Research indicates that vitamin D supplementation can help relieve everyday stress by supporting a healthy mood and improving sleep patterns, as low levels of this vitamin are linked to increased sleep difficulties.* Moreover, stress can impair our ability to absorb vitamin D effectively, since elevated cortisol levels block the receptors for this nutrient. Unfortunately, approximately 42% of American adults are estimated to be insufficient in vitamin D, making it vital to get your levels checked and consider daily D3 supplementation for managing stress and supporting overall well-being.*

Melatonin
Melatonin is a hormone released into the brain and bloodstream in response to ambient light levels, with low levels during the day and high levels at night. This natural rhythm helps signal to the body when it is dark outside. As a result, melatonin supports healthy sleep patterns and facilitates restful, deep sleep, which is crucial for maintaining balanced stress levels. Research indicates that poor sleep can elevate stress levels, potentially leading to hormone imbalances that further disrupt sleep. By promoting healthy sleep, melatonin helps regulate stress levels, breaking this cycle and enhancing overall well-being.*

B Vitamins
B vitamins are essential for managing stress by supporting energy production and maintaining nervous system health.* Several B vitamins help convert food into energy, which is crucial when your body is under stress. Others are important for synthesizing neurotransmitters, like serotonin, which help regulate mood and support stress resilience. B vitamins also play a role in regulating hormones, particularly cortisol, which helps the body respond to stress. A vitamin B complex supplement can be a great way to ensure you’re getting adequate amounts of these vital nutrients to support a positive response to stressors.*

Melatonin
Melatonin supports healthy sleep patterns and facilitates restful, deep sleep throughout the night.* Our bodies rely on it to create circadian rhythms that ensure we sleep when it’s dark and are active when there’s light. Though we typically secrete low levels of melatonin during the day and higher levels at night, research indicates that melatonin secretion slowly decreases and changes with age. These changes become particularly evident after age 60, when melatonin secretion begins to decline. Adding a melatonin supplement to your nighttime routine can help you fall asleep faster and stay asleep longer.* Please make sure to always read the FAQs on dosing and timing before adding a melatonin supplement to your nighttime routine.

Magnesium
Magnesium helps your muscles relax to get ready for sleep, but it can also help calm down the nerve activity in your brain, relaxing your mind before bed.* Studies have shown that a daily magnesium supplement may help you fall asleep faster and improve the overall quality of your sleep.* It’s estimated that at least 45% of US adults are insufficient in magnesium due to common reasons, including stress and the standard American diet.

Vitamin D
Vitamin D plays a role in the regulation of sleep patterns. Studies have shown that low levels of vitamin D or a vitamin D insufficiency is associated with sleep difficulties, shorter sleep duration, and increased night waking in adults and children. Unfortunately, vitamin D insufficiency is very common–an estimated 42% of American adults are insufficient in vitamin D. Adding a vitamin D supplement to your daily routine can help raise your vitamin D levels and support healthy sleep patterns.*

Magnesium and stress levels heavily influence each other on a daily basis. As stress levels increase, your body excretes more magnesium, which can decrease your magnesium levels. At the same time, low levels of magnesium can increase your susceptibility to stress, creating a vicious cycle of feeling stressed, losing magnesium, which in turn increases stress, leading to further magnesium loss, and so on. We’re faced with various stressors throughout each day, and while there are great tips and guides on ways to manage your stress levels, magnesium and its relationship to stress is often overlooked. It’s critical that we maintain adequate levels of magnesium each day to break that potentially vicious cycle, supporting healthy stress levels and a normal, healthy mood.*

Both magnesium and L-theanine support calming neurotransmitters in the brain, such as GABA and alpha waves, which can support relaxation by reducing stress and promoting a sense of calm.* By supporting calmness and relaxation, this combination of nutrients helps kids unwind before bed to support healthy sleep.* Moreover, research suggests these nutrients exert calming effects without acting as sedatives, making them an excellent option to take anytime for support of calmness without inducing sleep.*

The advantage of taking melatonin in a gummy is that it’s very easy to adjust the dose. This is especially important with a supplement like melatonin, given that each person’s sensitivity and needs will vary. The average melatonin supplement contains 5 mg; however, this is far more than most people need. In fact, doses greater than 3 mg are known to result in higher concentrations of melatonin in the bloodstream, which are then maintained into the daytime hours, and may cause daytime drowsiness. It is recommended that people start with one 1.5 mg gummy and adjust the dose by ¼ gummy until the desired results are achieved. Older adults (55 years and older) are advised to start with ½ gummy before increasing the amount. This is because older adults may experience more drowsiness at the same dose as younger people due to the greater bioavailability of supplemental melatonin in older adults. To easily adjust the dose for your needs, simply use a clean pair of scissors to cut the Melatonin gummies.

It is recommended that melatonin be taken 4-6 hours before desired onset of sleep. While this is the recommended time frame based on research, you may also need to personalize it for yourself.

If you find that you get drowsy or fall asleep at an earlier time than desired, you may be taking your melatonin supplement too early and should try taking it 1-2 hours later.

If you wake up drowsy and or are drowsy throughout the day, you may be taking your melatonin supplement too late and want to take it 1-2 hours earlier.

It is suggested to take magnesium with your final meal or snack of the day. And if you are taking it to support better sleep, we recommend taking it about 1-2 hours before bedtime to help encourage mind and muscle relaxation.

A chelated magnesium supplement is formed when magnesium is combined with one or more organic molecules, such as amino acids. This binding (aka chelating) process enhances the mineral's absorption by allowing it to pass more easily through the intestinal wall into the bloodstream, resulting in increased bioavailability. As a result, chelated magnesium is generally better absorbed by the body compared to non-chelated forms.