Which stress stack suits you?

What is stress & adrenals?

The stress response is regulated by the hypothalamic-pituitary-adrenal axis (HPA axis): a hormone chain that releases cortisol and adrenaline when a threat is perceived. That system is designed for short peaks. If the pressure persists, you notice it in your sleep, concentration, irritability and energy. Supplements in this category provide nutrients that contribute to normal psychological function and to the reduction of tiredness (magnesium, B vitamins) or are traditionally used for stress (rhodiola, reishi, maca).

Magnesium and stress are linked: under stress, the body excretes more magnesium in the urine, while magnesium contributes to normal functioning of the nervous system. Those who are under pressure for a long time and eat few vegetables, nuts and wholegrains quickly fall below the recommended intake. B vitamins (B5, B6, B12, folate) are cofactors in energy metabolism and in the production of neurotransmitters and steroid hormones; pantothenic acid (B5) contributes to normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters.

'Adrenal fatigue' is not a recognised medical diagnosis; the adrenal glands do not 'run out'. What does exist is long-term overload with tiredness, sleep problems and low mood — and that belongs with your GP or occupational health doctor. Supplements are at most an addition to rest, exercise, sleep and tackling the cause.

Stress & Adrenals and EFSA — what is scientifically recognised?

EFSA has not authorised a specific stress claim. However, there are components with relevant authorised claims under Regulation (EU) 432/2012:

'Magnesium contributes to normal psychological function.'

'Magnesium contributes to normal functioning of the nervous system.'

'Magnesium contributes to a reduction of tiredness and fatigue.'

'Pantothenic acid contributes to normal mental performance.'

'Vitamin B6 contributes to normal psychological function.'

'Vitamin B6 contributes to the regulation of hormonal activity.'

'Vitamin B12 contributes to normal psychological function.'

'Folate contributes to normal psychological function.'

'Vitamin C contributes to normal psychological function.'

'DHA contributes to maintenance of normal brain function.' (at 250 mg of DHA per day)

The claims apply at a daily intake that provides at least 15% of the reference intake (magnesium 56 mg, vitamin B6 0.21 mg, B12 0.375 µg, folate 30 µg, pantothenic acid 0.9 mg, vitamin C 12 mg). There is no authorised health claim for rhodiola, reishi, maca and L-theanine; we describe them in terms of traditional use and research context.

Adaptogens — what are they?

'Adaptogen' is a term coined in 1947 by the Russian pharmacologist Nikolai Lazarev for plants that are said to help the body adapt to various forms of stress. It is not a legal or medical category and there is no authorised health claim for it; the term describes traditional use. In the Plenthera range:

Rhodiola rosea (roseroot): traditionally used during the day for tiredness and busy periods; researched in relation to mental fatigue under stress. Not for the evening.

Reishi (Ganoderma lucidum): a mushroom with a traditional evening profile; suits stress that carries over into the night.

Maca (Lepidium meyenii): a Peruvian root, traditionally used for energy and vitality; gelatinised powder is easily digestible.

Ashwagandha (Withania somnifera): a traditional Ayurvedic herb. We stock Vitals Ashwagandha-KSM (KSM-66®) with the label warnings: not for liver conditions, pregnancy or breastfeeding, and consult if you take medication. The German BfR published a risk assessment in 2024; if in doubt, choose reishi or rhodiola.

L-theanine and cacao: not adaptogens, but commonly used for stress: L-theanine from green tea is being researched in relation to relaxation without drowsiness, and a warm cacao is a simple evening ritual.

The stress stack at Plenthera

Magnesium

The basis for those who are under pressure for a long time. Ionic magnesium powder from the Danish brand Plantforce (250 mg per teaspoon; Natural or Passion Fruit, also as a 3×150 g value pack) and Magnesium+ with B6, B12, C, D3, K2 and zinc (Natural or Lemon), Mag3 Ultra® from Arthur Andrew Medical (210 mg per 3 capsules), Doctor's Best Lysinate Glycinate (200 mg per 2 tablets), Vitals Magnesium 100 mg (citrate or bisglycinate with taurine), KiKi Health Ionic Magnesium drops and Magnesium Oil Spray for the skin. Now Foods Magnesium 400 mg and Trace Minerals Mega-Mag are above the upper limit of 250 mg of magnesium from supplements per day derived by EFSA; do not exceed the dose on the label.

B-complex and B vitamins

Plantforce Vegan Vitamin B-Complex (food-state, 60 capsules) for the morning; Vitals Vitamine B3 500 mg (niacinamide) and Folaat 5-MTHF 400 µg as stand-alone B vitamins; Big Food Runderlever capsules as a food source of B12 and folate. Vitals Elke Dag Platinum is the multivitamin with all B vitamins.

Rhodiola

Vitals Rhodiola-LF (Rhodiolife® extract, 60 capsules) for the daytime, according to the label. Traditional use; no authorised claim.

Reishi

KiKi Health organic Reishi extract (800 mg per 2 capsules) and the Maitake & Reishi extract mix, with the evening meal.

Maca

KiKi Health Maca Powder, organic and gelatinised (100 g), stirred into a smoothie or porridge in the morning.

Omega 3

Plantforce Vegan Omega-3 algal oil (120 softgels), Nordic Naturals Algae Omega, Ultimate Omega-D3 Sport, EPA Xtra and Arctic Cod Liver Oil. DHA contributes to maintenance of normal brain function.

Additional

Vitals Vitamine D3 drops, Vitamine K2 + D3 and Arthur Andrew KD Ultra® (vitamin D contributes to the normal function of the immune system), Vitals Ester-C 1000 mg (vitamin C contributes to normal psychological function), KiKi Health Ionic Zinc (zinc contributes to normal cognitive function) and Vitals Astamax (astaxanthin from Haematococcus pluvialis, researched in relation to oxidative stress). L-theanine can be found under amino acids.

Other forms on the market

We do not stock stand-alone GABA, 5-HTP, valerian, passionflower, lemon balm or adrenal extracts (glandulars) in this category. With 5-HTP and St John's wort, interactions with antidepressants are a reason always to consult your doctor first.

How do you use supplements for stress & adrenals?

A simple basic approach:

1. First tackle the basics: sleep, exercise, daylight, breaks and — where possible — the cause of the pressure.
2. Start with magnesium according to the label, with a meal or in the evening.
3. Add a B-complex in the morning; not in the evening.
4. Busy and tired during the day? Rhodiola in the morning according to the label, for no more than a few weeks at a time, then evaluate.
5. Does the stress carry over into the night? Reishi with your evening meal and magnesium before bed; see also Sleep & Relaxation.
6. Acute tension: L-theanine according to the label at the moment itself.
7. Give each combination 4–8 weeks and choose no more than one or two herbs at a time.
8. Do you take antidepressants, sleeping pills, blood pressure-lowering medication or thyroid medication, or are you pregnant? Consult your doctor first. With burnout complaints, persistent low mood or panic: see your GP or occupational health doctor, not self-medication.

Myths and misconceptions about stress & adrenals

Myth 1: 'My adrenal glands are exhausted.'

Adrenal fatigue is not a recognised diagnosis. Genuine adrenal insufficiency (Addison's disease) is rare and is diagnosed by a doctor.

Myth 2: 'Adaptogens work instantly.'

Traditional use assumes weeks, not hours. Give it 4–8 weeks.

Myth 3: 'Magnesium neutralises cortisol.'

That is not how it works. Magnesium contributes to normal functioning of the nervous system and to normal psychological function; it does not bind cortisol.

Myth 4: 'Supplements replace help for burnout.'

No. With serious stress complaints, rest, guidance and medical or psychological care take the lead.

Combining Stress & Adrenals with other supplements

Stress rarely stands on its own. Combinations that make sense:

• Sleep & Relaxation: stress and poor sleep reinforce each other; that is where you will find the evening stack.
• Energy & Tiredness: B vitamins, iron and vitamin C for tiredness.
• Brain & Focus: Lion's Mane, omega 3 and L-theanine for concentration under pressure.
• Immunity & Resistance: vitamins C and D and zinc contribute to the normal function of the immune system.
• Cacao: a warm cacao as an evening ritual; be aware of theobromine if you are sensitive.

Frequently asked questions

Which supplements fit the stress theme?

Magnesium and B vitamins have authorised claims for normal psychological function and the reduction of tiredness. Rhodiola, reishi, maca and L-theanine have no authorised claim and are used on the basis of tradition and research.

What are adaptogens?

A collective term from herbalism for plants and mushrooms traditionally used for stress and tiredness, such as rhodiola, reishi and maca. It is not a legal or medical category and there is no authorised health claim for it.

Does adrenal fatigue exist?

Adrenal fatigue is not a recognised medical diagnosis. Persistent tiredness and stress complaints deserve a conversation with your GP; supplements are at most an addition.

Which form of magnesium for stress?

Bisglycinate and citrate are well tolerated; ionic powder is handy as a drink. The claim applies to magnesium regardless of the form, from 56 mg per daily dose.

Is a B-complex useful for stress?

B6, B12, folate and pantothenic acid contribute to normal psychological function and to the reduction of tiredness. Take a B-complex in the morning.

Rhodiola or reishi?

Rhodiola is traditionally used during the day, reishi in the evening. Do not combine them with even more herbs; choose one or two.

When should you take supplements for stress?

B-complex and rhodiola in the morning, magnesium with a meal or in the evening, reishi with your evening meal, L-theanine when you need it. Follow the label for each product.

How long before I notice anything?

Allow 4 to 8 weeks of consistent use. Supplements do not replace rest, exercise, sleep or professional help.

Sources

• Regulation (EU) 432/2012 — claims for magnesium, B vitamins, vitamin C and DHA.
• Panossian A. & Wikman G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress-protective activity. Pharmaceuticals.
• Pickering G. et al. (2020). Magnesium status and stress: the vicious circle concept revisited. Nutrients.
• Olsson E.M. et al. (2009). 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 fatigue. Planta Medica.
• Cadegiani F.A. & Kater C.E. (2016). Adrenal fatigue does not exist: a systematic review. BMC Endocrine Disorders.
• BfR (2024). Risk assessment of food supplements containing ashwagandha (Risikobewertung zu Ashwagandha-haltigen Nahrungsergänzungsmitteln).