Protocol·Stress·Beginner·Reviewed June 9, 2026
Anxiety Support Protocol.
This protocol layers calming agents with stress-buffering adaptogens to dampen everyday anxiety: L-Theanine and Magnesium Glycinate support moment-to-moment relaxation while Ashwagandha and Holy Basil/Tulsi help modulate the cortisol stress response over weeks. It is intended for mild, everyday anxiety and is not a substitute for treatment of a diagnosed anxiety disorder.
The anxiety support protocol in brief.
A quick summary. The full stack, with dose and timing for each supplement, is below.
The Anxiety Support Protocol is a beginner stack of 6 supplements aimed at stress: Ashwagandha, L-Theanine, Magnesium Glycinate, Holy Basil/Tulsi, Passionflower, and Glycine. 3 are core and the rest are optional add-ons, at roughly $30-45/mo. Each supplement below lists its dose, timing, role, and the evidence behind it.
What is in the anxiety support protocol.
Dose, timing, role, and evidence tier for each supplement. Core items carry the protocol; optional ones are situational. Open any name for the full profile.
| Supplement | Dose | Timing | Role | Evidence |
|---|---|---|---|---|
| Ashwagandha | 300-600 mg standardized root extract daily | With breakfast, or split between morning and evening with food | Core | Strong |
| L-Theanine | 200 mg, up to twice daily (max about 400 mg per day) | Morning and again during an anxious or high-stress part of the day | Core | Moderate |
| Magnesium Glycinate | 200-350 mg elemental magnesium daily | Evening with food | Core | Moderate |
| Holy Basil/Tulsi | 300-600 mg standardized leaf extract daily | With a meal, morning or midday | Optional | Emerging |
| Passionflower | 250-500 mg extract daily | Evening, or before an anticipated stressful event | Optional | Emerging |
| Glycine | 1-3 g daily | Evening, about 30 to 60 minutes before bed | Optional | Emerging |
Ashwagandha appears to lower perceived stress and serum cortisol, likely by modulating the hypothalamic-pituitary-adrenal axis, with some preclinical evidence for GABAergic activity. Avoid in pregnancy and in active liver disease given rare reports of hepatotoxicity.
L-Theanine increases alpha-wave activity and is thought to influence GABA and glutamate signaling, supporting a calm but alert state without sedation. Effects are typically felt within roughly 30 to 60 minutes.
Magnesium helps regulate NMDA receptor activity and supports GABAergic tone, and correcting marginal magnesium status may modestly reduce subjective anxiety. Keep total supplemental magnesium within standard upper-limit guidance to avoid loose stools.
Holy Basil/Tulsi is an adaptogen that may blunt the cortisol stress response and improve subjective stress and anxiety scores, though trial quality is mixed. Evidence is still emerging, so treat it as a supportive adjunct.
Passionflower (Passiflora incarnata) is thought to enhance GABA-A receptor activity, and small trials suggest a mild anxiety-reducing effect. Evidence is limited, so it is an optional adjunct rather than a core agent.
Glycine is an inhibitory neurotransmitter at glycine receptors in the brainstem and spinal cord and may improve subjective sleep quality, which can indirectly support daytime calm. Direct anti-anxiety data are limited, so it is positioned as a supportive adjunct.
How the pieces combine.
The mechanistic rationale for stacking these together rather than taking them in isolation.
- Ashwagandha and Holy Basil/Tulsi are slow-acting adaptogens that buffer the cortisol stress response over two to eight weeks, while L-Theanine and Passionflower act acutely within an hour, so the protocol covers both background stress load and in-the-moment anxiety spikes.
- L-Theanine, Magnesium Glycinate, Passionflower, and Glycine all touch on GABAergic or inhibitory signaling, reinforcing a calm state through complementary mechanisms rather than a single overloaded pathway.
- Front-load the more activating-friendly agents (Ashwagandha, L-Theanine, Holy Basil/Tulsi) earlier in the day and shift the more sedating ones (Magnesium Glycinate, Glycine, evening Passionflower) toward night to align calming effects with the body clock.
- Because L-Theanine, Passionflower, Glycine, and Magnesium Glycinate can stack additively with sedatives, alcohol, or benzodiazepines, separate them from such substances and start with the lower end of each range before combining.
- Take Magnesium Glycinate and Glycine together in the evening for a layered relaxation effect, but space high-dose magnesium away from large iron or zinc doses to avoid mineral absorption competition.
Cost and commitment.
A rough monthly cost and how involved the protocol is to run.
The evidence behind it.
Overview citations for this protocol. Each supplement's own profile carries its full source list.
- Sarris J et al. Plant-based Medicines (Phytoceuticals) in the Treatment of Psychiatric Disorders: A Meta-review of Meta-analyses of Randomized Controlled Trials: Les médicaments à base de plantes (phytoceutiques) dans le traitement des troubles psychiatriques: une méta-revue des méta-analyses d'essais randomisés contrôlés. Can J Psychiatry. 2021;66(10):849-862. PubMed
- Sarris J et al. Plant-based medicines for anxiety disorders, part 2: a review of clinical studies with supporting preclinical evidence. CNS Drugs. 2013;27(4):301-19. PubMed
- Boyle NB et al. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017;9(5). PubMed
Common questions.
Quick answers drawn from the stack above.
What is in the Anxiety Support Protocol?
The Anxiety Support Protocol combines 6 supplements for stress: Ashwagandha, L-Theanine, Magnesium Glycinate, Holy Basil/Tulsi, Passionflower, and Glycine. 3 are core; the rest are optional.
How much does the Anxiety Support Protocol cost?
NutriStack estimates the Anxiety Support Protocol at about $30-45/mo, depending on the forms and brands you choose and whether you run the optional add-ons.
Is the Anxiety Support Protocol backed by evidence?
Each supplement in the protocol carries its own evidence tier (1 rated strong here) and links to PubMed-cited sources. NutriStack does not rank or score brands and takes no manufacturer payments; this is an informational reference, not medical advice.
Build it in the app
Run the anxiety support protocol in NutriStack.
Add the stack to NutriStack to track timing, screen it for interactions, and see a Stack Score that updates as you tune it.