Goal-Based Guide
Anxiety management is one of the most common reasons people reach for supplements. These are the compounds with the strongest expert endorsement for stress and cortisol reduction.
4 of 5 experts actively recommend magnesium supplementation. Patrick and Hyman are the strongest advocates, each discussing it across multiple videos. Attia recommends 300-500mg daily for bone health and personally supplements with three forms. Johnson's Blueprint stack does not explicitly include magnesium.
4 of 5 experts actively use or recommend ashwagandha. Huberman is the strongest advocate with specific dosing protocols and cycling recommendations. Attia takes it personally as part of his nighttime routine. Johnson includes it in his Blueprint stack. Hyman recommends it for adrenal support and stress resilience. Patrick has no direct coverage.
Evidence-based cortisol management from expert protocols:
Taking ashwagandha continuously without cycling. Huberman is the only expert to specify: 30 days on, then off.
Using melatonin for anxiety-related sleep issues. Huberman prefers behavioral tools and his magnesium-apigenin-theanine stack.
Not monitoring thyroid and hormonal markers when taking ashwagandha. It can affect testosterone and thyroid function.
Ignoring root-cause interventions: sleep, exercise, and stress management practices.
This page shows you which supplements researchers agree on for anxiety. Pro unlocks the specific protocols — exact dosages, timing, form recommendations, and interactions — so you can actually execute.
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