Stress · Protocol 6 of 6
Supplements for tough stretches, used carefully
1In 30 seconds
If you are already sleeping well and using the habits above but still feel overwhelmed, the book suggests some supplements may help for a short time. Try one at a time, at a low dose, and talk to your doctor first.
2Picture it
3Why do it
- 1
During a short crisis, such as poor sleep from a family emergency, a supplement may help take the edge off.
- 2
Some options, such as ashwagandha, have studies showing lower cortisol and less anxiety than a placebo.
- 3
Used briefly and wisely, they can support, not replace, the behavioural tools in this chapter.
4How to do it
- Talk to your doctor first, especially if you are pregnant, breastfeeding, on medicine, or have thyroid, liver, blood pressure or mental health conditions.
- Ashwagandha: the book suggests 200 to 300 mg, once or twice a day, only in the afternoon or evening. Start with 100 to 200 mg in the evening. Do not take more than 600 mg a day for longer than a couple of weeks, and take breaks of a few weeks.
- L-theanine: 100 or 200 mg, 1 to 3 times a day. The book suggests about 200 mg in the early afternoon and 100 to 200 mg in the evening, or with your caffeine. Skip it if you get very vivid dreams.
- Phosphatidylserine: 400 to 800 mg once a day after 4 p.m. Start lower, at 100 to 200 mg a few hours before bed.
- Rhodiola rosea: 200 mg once or twice a day. Use 120 to 240 mg 30 to 60 minutes before a known stressor, or 100 to 120 mg three times a day in a heavy week. Do not use it daily for more than 3 to 4 weeks without a 2-week break.
- Add only one supplement at a time, watch how you feel for at least a week, and keep using your sleep, breathing and morning habits.
5Make it work in India
- Ashwagandha is an Ayurvedic herb and is sold everywhere in India, but quality varies widely. Some herbal products have been found to contain heavy metals, so choose one with third-party lab testing and a clear dose per capsule, and avoid loose powders of unknown origin.
- Your daily chai and green tea already contain small amounts of L-theanine alongside caffeine. This is far less than a supplement dose, but a cup of green tea is a gentle afternoon option.
- Supplements cost money every month. In India, a doctor’s visit to check thyroid, blood pressure and vitamin levels may tell you more about why you feel worn out than any capsule.
6The long read: the science2 min read · tap to open
Think again of your nervous system as a seesaw. On one side is calm, and on the other is alert and stressed. The supplements in this protocol try to tilt the seesaw back towards calm, each in a different way.
Ashwagandha seems to act high up in the stress chain. It lowers a brain signal called CRH, which normally tells your adrenal glands to release cortisol. In one study, people taking it for 60 days had roughly 22 to 25 percent lower cortisol. But because it acts so far upstream, it may affect other systems too, such as gut and immune function. That is why you should cycle off it and keep doses modest. One case report linked a year of high doses to adrenal problems.
L-theanine is an amino acid found in tea. It appears to raise GABA, a calming brain chemical, and in small studies it lowered cortisol during stressful tasks. It did not make people perform better, though. It just made them less stressed.
Phosphatidylserine is a fat found naturally in brain cell walls. Rather than simply lowering cortisol, it may help reset an unhealthy stress response. In one study, 400 mg worked better than higher doses.
Rhodiola rosea is a plant that seems to change how hard effort feels. In trials with night-shift doctors, cadets and people with burnout, it reduced fatigue. Its effects fade with constant use, so it works best as a short-term tool.
Early evidence Ashwagandha has several small placebo-controlled trials showing lower stress and cortisol, while the evidence for L-theanine, phosphatidylserine and Rhodiola is thinner and mixed.
Questions people ask
Can I take all four together?
The book strongly advises against starting them all at once. Try one, see how it works for you, and only then consider another, with your doctor’s input.
Why not take ashwagandha in the morning?
It lowers cortisol, and you want cortisol high in the morning for energy. Taking it in the afternoon or evening fits your natural rhythm better.
Can supplements replace sleep and exercise?
No. If your sleep is poor, no supplement will help for long. The behavioural tools in this chapter are the foundation.
7Be careful
Talk to your doctor before taking any of these, especially if you are pregnant, breastfeeding, take any medicine (including thyroid, blood pressure, diabetes or psychiatric drugs) or have a health condition. Never stop or swap a prescribed medicine for a supplement. Stop and seek advice if you notice low mood, apathy, stomach upset or liver symptoms such as yellow eyes.
8Try it for 7 days
Tap a day each time you checked supplement plan with doctor.
From the book: “Consider Specific Supplements to Help Offset Excessive Stress” (Stress Protocol 6). Evidence rating and India notes are our own.