OverThinking! What Supplements are Good to Reduce Over Thinking?

While specific supplements can help quiet a “racing mind” or reduce the stress that drives overthinking, it is important to remember that they affect everyone differently.¹

Disclaimer: The following information is for educational purposes and should not replace professional medical advice. Always consult your healthcare provider before starting new supplements, especially if you are taking medication.

Here are the most commonly recommended supplements for reducing overthinking and promoting mental calm, categorized by how they work.

1. For Immediate Calm & Focus (Quieting the “Noise”)

These supplements are often used to stop the feeling of racing thoughts without causing drowsiness.

• L-Theanine
  • What it is: An amino acid found primarily in green tea.²
  • How it helps: It promotes “alert relaxation” by increasing alpha brain waves, which are associated with a calm, focused state.³ It helps quiet the mind without acting as a sedative.⁴+1
  • Best for: Situational overthinking (e.g., before a meeting) or when you need to focus without feeling jittery.⁵
• Magnesium (Specifically Glycinate or L-Threonate)⁶
  • What it is: A vital mineral that calms the nervous system and regulates neurotransmitters.⁷
  • How it helps: Magnesium inhibits the release of stress hormones and acts as a brake on the nervous system.⁸
    • Magnesium Glycinate: Highly absorbable and calming; good for general anxiety and sleep.⁹
    • Magnesium L-Threonate: The only form that effectively crosses the blood-brain barrier; specifically studied for cognitive function and “brain fog.”
  • Best for: Physical tension associated with stress and nighttime racing thoughts.¹⁰

2. For Long-Term Stress Resilience (lowering the Baseline)

These are “adaptogens” or foundational nutrients that help lower your body’s baseline stress level over weeks or months, making you less prone to spiraling thoughts.

• Ashwagandha
  • What it is: An ancient medicinal herb (adaptogen) classified as a “Rasayana” in Ayurveda.¹¹
  • How it helps: It is clinically shown to lower cortisol (the stress hormone) levels.¹² High cortisol often fuels the “fight or flight” response that keeps your brain scanning for problems (overthinking).¹³+1
  • Best for: Chronic stress or feeling “tired but wired.”
• Omega-3 Fatty Acids (EPA & DHA)
  • What it is: Healthy fats found in fish oil and algae.¹⁴
  • How it helps: They reduce brain inflammation, which has been linked to anxiety and mood disorders.¹⁵ Adequate levels support healthy communication between brain cells.¹⁶+1
  • Best for: General brain health and mood stability over the long term.¹⁷

3. For Nervous System Regulation

• Vitamin B-Complex (Specifically B6 and B12)
  • What it is: Essential vitamins for nerve health.
  • How it helps: B6 is a cofactor in the production of Serotonin (the happiness chemical) and GABA (the calming chemical).¹⁸ A deficiency in B vitamins can manifest as irritability and anxiety.¹⁹+1
  • Best for: Ensuring your body has the raw materials to produce calming neurotransmitters.

Summary of Action

Supplement	Primary Benefit	Best Time to Take
L-Theanine	Focus & Calm	Morning (often with coffee)
Magnesium	Body Relaxation	Evening / Before Bed
Ashwagandha	Stress Reduction	Morning or Evening
Omega-3s	Brain Health	With a meal (fat absorption)