Choosing the Best Vitamins and Supplements for Stress

Life has its ups and downs, and downtimes can lead to endless worries. Everyone has their issues to tackle. Some of the most common matters people worry about include money, health issues, job pressures, relationships, among others.

Stresses vary in nature and can last a short or long time. When stressed, we may experience symptoms like headache, fatigue, nervousness, anger, stomach upsets, and irritability.

Stress can affect your general well-being and concentration. It can also interfere with how you relate with others. That’s why daily stress management should top your priority list.

One remedy is to turn to Vitamins and supplements for stress. Most of these nature-provided solutions will help you relax without any severe side effects.

You can deal with stress in many different ways. Some of the best ways to manage anxiety and depression include;

  1. A good diet
  2. Regular body exercise
  3. Enough sleep
  4. Talking to pals, siblings, or your therapist
  5. Using vitamins and supplements for stress

This post will focus only on the vitamins and supplements that serve as stress relievers.

Vitamins and Supplements for Stress Management

Vitamins and supplements for stress are an excellent way to fight anxiety and relax your mind. Below is a list of top-rated supplements and vitamins to try.

1. Rhodiola Rosea

Rhodiola Rosea is a herb that grows naturally. It is common in cold areas and mountainous regions like Asia and Russia.

In the past, it was widely used as a non-toxic adaptogen used to stimulate the body’s stress response. Stimulating this system increases the level of stress resistance.

The Rhodiola Rosea has adaptogenic properties, which are linked to the two active ingredients in the herbs. These ingredients are known as rosavin and salidroside.

A two-month survey conducted on a hundred patients with chronic illness symptoms like insomnia and mental conditions like concentration loss and memory lapse loss revealed that administering 400 milligrams of Rhodiola to a patient brought improvements in as soon as a week. These chronic symptoms faded away as the administration of the supplement continued.

Scientists and medical directors highly recommend the use of Rhodiola vitamins and supplements for stress because it is natural and safe.

2. Melatonin

Getting quality and enough sleep is a good reliever for people with endless worries. This is because stress and insomnia are closely related. Insomnia is a sleep disorder associated with difficulties in falling asleep or staying asleep — or both.

Medical experts have stated that getting quality sleep is not easy when the body is under stress. Thanks to Melatonin supplements, victims can get rest.

Melatonin is a natural hormone responsible for regulating the circadian rhythm of the body. When darkness approaches, its level increases to enhance sleep. The vice versa happens when morning arrives to keep you active.

Image Alt Tag: vitamins and supplements for stress

It can also increase sleep time and boost the quality of a night’s rest. A review of seven studies involving 205 people indicated how effective melatonin hormone manages sleep diseases caused by other conditions like stress and depression (secondary sleep disorders).

This research proved that melatonin; (1) reduces the average time taken to fall asleep, (2) increases total sleep time, (3) but has no effect on the quality of sleep compared to other vitamins.

Supplements of melatonin dosages range between 0.3–10 mg.

3. Glycine

Glycine is a type of amino acid your body utilizes to manufacture proteins. Several studies suggest the effectiveness of glycine vitamins and supplements for stress. Glycine potentially increases the body’s ability to resist stress leading to a good night’s rest.

It does this through its ability to lower the core temperature of the body while calming the brain. When the temperature reduces and one is calm, they are more likely to stay asleep for longer periods.

In one study, 15 people concerned about the quality of their sleep took 3 grams of glycine before bed. The results were less fatigue and increased alertness the next day, compared with a placebo.

The same study also shows that when one takes three grams of glycine before going to bed, they get better sleep, and recognition tasks improve.

Glycine is safe, but a primary precautionary measure is to avoid taking nine grams on an empty stomach. Such a dosage is associated with minor stomach upsets, unlike those who take the recommended three grams.

This supplement’s significant advantage is that it keeps you alert and focused while ensuring better quality sleep

4. Ashwagandha

Ashwagandha, whose scientific name is Withania somnifera, is a native herb and one of the best vitamins and supplements for stress. It has adaptogenic properties and is common in India.

Just as Rhodiola, ashwagandha is believed to promote the body’s resilience to mental and physical stress.

In a study on the various stress-relieving effects of ashwagandha, sixty people with mild stress took 240 milligrams of an ashwagandha extract, or a placebo was given daily for 60 days.

Compared to the placebo, supplementing with ashwagandha had a more significant effect in reducing stress, anxiety, and depression.

In another five studies investigating the effects of ashwagandha on stress and anxiety, people who supplemented with ashwagandha extract indicated better results on tests of stress, fatigue, and anxiety.

Ashwagandha’s adaptogenic properties help reduce depression, stress, anxiety, and cortisol hormone in the morning.

5. L-theanine

L-theanine is also a form of an amino acid commonly found in tea leaves. Studies from more than 25 legit sources show that it can make people relax and reduce levels of stress without any sedative effects.

In twenty-one studies involving 68,000 people who drink green tea, results showed they were focused and alert with reduced anxiety levels—the effects attributed to the effects of caffeine and L-theanine.

Each of the ingredients was found to have a slight impact. But, studies have shown that L-theanine alone still can fight stress.

Another research indicated that issuing 200 mg of L-theanine vitamins and supplements for stress causes a significant reduction in anxiety stress levels.

L-theanine is also proven to be safe when used at a 200–600 mg dose daily. This natural component found in tea leaves can help lower stress and help you relax.

6. B complex vitamins

B complex vitamins contain eight B vitamins. Their primary role is to transform the food into usable energy by metabolizing it. B complex is essential for cardiac and neural health.

Some foods with B vitamins include grains, eggs, legumes, dairy products, meat, and leafy greens.

However, excess vitamin B complex doses can significantly increase stress symptoms such as homocysteine levels and mood swings. Excess homocysteine is strongly linked to stress and other chronic diseases like cardiac conditions.

A three-month study of 60 people who had occupation-related stress revealed that employees who took the supplement showed lesser symptoms like anger, depression, and fatigue.

The supplement has many vitamins and minerals, and in many research works, experts have concluded that high doses are more effective.

Similar results also indicate that when B vitamins are supplemented, the level of homocysteine is reduced, improving mood and stress. But, it is not yet clear whether those with low homocysteine levels experience the same effects.

Using B complex Vitamins and supplements for stress is safe but can be harmful when taken in excess doses. Some of the side effects include painful nerves.

The B complex vitamin’s significant functions are, improving the mood and reducing stress by lowering the levels of homocysteine or maintaining healthy amino acid.

7. Kava

Kava is also known as the Piper methysticum. This tropical evergreen shrub grows in the South Pacific islands. The roots of Kava prepare a ceremonial beverage known as the kava kava.

It has active compounds called kavalactones that studies show have stress-reducing properties. And because of an unfair supplement market, people have opted to use the plant’s less expensive parts, for example, stems and leaves, instead of the roots.

Therefore, it is advisable to go for a reputable brand of Kava whose products have been tested by organizations like the Food & Drug Administration.

Several studies have shown that Kava can alleviate anxiety through its calming effects. Still, its supplement has serious effects like liver damage.

The Takeaway on Vitamin for Stress Management

Stress cannot be avoided but can be managed to prevent any further health effects. Knowing and understanding your stress status is an excellent way to excel at anxiety management.

Several vitamins and supplements for stress are linked to reduced anxiety and stress symptoms.

It is imperative to check with a doctor before starting on any new supplement, more so those on other medications, and expectant moms.

And if the worries continue, even after supplementation, don’t hesitate to consult with a therapist or medical doctor on the best ways to manage stress.