A decade ago, most people had never heard of heart rate variability (HRV). Today, thanks to smartwatches and smart rings that track it automatically, HRV has become a daily health metric for millions of people looking to better understand how their bodies handle stress, recovery, and overall wellness. What exactly is HRV, and is there anything you can do to improve it? The answer is yes, and while lifestyle habits are the foundation, nutritional support, such as AnxDefy+ from Protea Nutrition, may also help.
HRV measures the tiny differences in time between each heartbeat. Contrary to what you might think, more variation is generally a good thing. A higher HRV often reflects a more resilient nervous system that’s able to adapt to stress, exercise, and everyday life. A lower HRV, on the other hand, can be a sign that your body is under more physical or emotional stress. These devices estimate your HRV by measuring the tiny changes in time between heartbeats using optical sensors or electrical sensors while you sleep or rest. While these devices, like Apple Watch, Oura Ring, or Garmin, aren’t medical-grade equipment and shouldn’t be used to diagnose or treat health conditions, research suggests that many of today’s wearables do a surprisingly good job of tracking HRV trends over time. (1)
One of the biggest influences on HRV is stress. Whether it’s work deadlines, lack of sleep, illness, overtraining, or simply juggling a busy family schedule, chronic stress can keep your body in “fight or flight” mode. When that happens, HRV often drops because your nervous system isn’t getting enough time in its “rest and recovery” state. Research has consistently shown that reducing stress can have a positive impact on HRV over time. One clinical trial found that participants taking ashwagandha experienced significant improvements in stress, sleep quality, and heart rate variability compared to those taking a placebo. (2) L-theanine also has some interesting research showing how it can influence the body’s response to stress. One study found that L-theanine reduced physiological stress responses and affected HRV measures during a stressful task, suggesting it may help shift the nervous system away from a heightened “fight or flight” state. (3) AnxDefy+ contains 200mg of ashwagandha and 100mg of L-theanine.
Lifestyle habits can also help support a healthier HRV. Prioritizing quality sleep is one of the most effective. Regular exercise can improve HRV over time, as can mindfulness practices, deep breathing, spending time outdoors, and maintaining healthy hydration. Alcohol also significantly lowers HRV. When you consume alcohol, your body prioritizes metabolizing it. This puts your body under stress, causing your HRV to drop and resting heart rate to rise. (4) For many people, HRV can take days to fully rebound after drinking alcohol.
Nutrition also plays a role. Eating a balanced diet rich in fruits, vegetables, healthy fats, and lean proteins helps support overall cardiovascular and nervous system health. Omega-3 fatty acids, either from quality fish or supplements, have been studied for their ability to support heart health and may improve certain measures of HRV in some people. (5)
It’s important to remember that no supplement is a magical fix. If your HRV has been consistently lower than you’d like, the biggest gains usually come from addressing the basics first: getting enough sleep, managing stress, staying active, eating nutritious foods, and giving your body time to recover. Supplements like AnxDefy+ can be a helpful addition to those healthy habits. As wearable technology continues to make HRV easier to track, more people are beginning to see how everyday choices affect their health. While watching your HRV trend can be motivating, remember that it’s just one piece of the puzzle. When combined with healthy habits and thoughtful nutritional support like AnxDefy+, it can become a useful tool for understanding how well your body is adapting, recovering, and handling the demands of daily life.
The contents of this blog should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem-nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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