Top 5 Supplements to Calm Stress & Restore Balance During the Holiday Season
The holidays are meant to bring connection and joy — but for most, they also bring pressure.
More caffeine. Less sleep. Too many to-dos and not enough time to recover.
From a functional medicine perspective, the holiday season is one of the most biologically stressful times of the year. Increased sugar intake, travel, alcohol, emotional triggers, and disrupted sleep push cortisol, inflammation, and blood sugar out of balance.
The good news? You can rebuild your calm from the inside out.
These five targeted supplements help stabilize your nervous system, hormones, and energy — so you can actually enjoy the season instead of just surviving it.
1. Magnesium (Glycinate or Threonate)
Why it matters during the holidays:
Magnesium is your body’s natural chill pill — and stress depletes it quickly. Low magnesium can trigger anxiety, tight muscles, poor sleep, and irritability.
How it helps:
- Regulates the nervous system and cortisol response
- Relaxes muscles and supports deep sleep
- Stabilizes blood sugar and energy
Functional dose: 200–400 mg/day in the evening
Rooted Tip: Choose Glycinate for calming and sleep; Threonate for cognitive support and focus.
2. L-Theanine
Why it matters during the holidays:
Caffeine overload + constant stimulation = a nervous system stuck on high alert. L-Theanine (from green tea) smooths this out naturally.
How it helps:
- Promotes calm focus without sedation
- Reduces heart-racing anxiety and cortisol spikes
- Balances caffeine’s stimulating effects
Functional dose: 100–200 mg up to 2× daily
Rooted Tip: Stack with green tea or matcha for a gentle, centered energy lift.
3. Ashwagandha (KSM-66)
Why it matters during the holidays:
When stress stays elevated for weeks, cortisol rhythm crashes — leaving you exhausted, anxious, or wired at night. Ashwagandha helps your body find its rhythm again.
How it helps:
- Supports adrenal recovery
- Reduces stress-induced cortisol spikes
- Improves sleep, resilience, and emotional balance
Functional dose: 300–600 mg/day of standardized root extract
Rooted Tip: Take at night if you feel “tired but wired.”
4. B-Complex (Methylated)
Why it matters during the holidays:
Stress, alcohol, and sugar burn through your B-vitamins — especially B5, B6, and B12 — which are crucial for energy, mood, and detoxification.
How it helps:
- Supports neurotransmitter production (serotonin, dopamine)
- Converts food into usable energy
- Enhances stress resilience and mental clarity
Functional dose: 1 capsule/day with breakfast
Rooted Tip: Look for methylated forms (methylfolate, methylcobalamin) for better absorption and energy stability.
5. Adaptogenic Blend (Rhodiola + Holy Basil + Schisandra + Ashwagandha)
Why it matters during the holidays:
Adaptogens teach your body how to adapt instead of react to stress. A blend provides both calm and stamina — balance in every sense.
How it helps:
- Improves energy without overstimulation
- Enhances emotional stability
- Strengthens resilience to physical and emotional stressors
Functional dose: Standardized blend 1–2×/day (per label)
Rooted Tip: Rhodiola = energy and focus; Holy Basil = calm and clarity.
Rooted 360 Closing Message
You can’t avoid stress — but you can strengthen how your body handles it.
This holiday season, choose restoration over exhaustion and balance over burnout.
