Stress has become an inevitable part of our lives. Americans are among the most stressed-out people on Earth. According to a recent survey, 75% of adults reported experiencing moderate to high levels of stress in the past month. Nearly half claim their stress has increased in the past year. Stress can wreak havoc on your body, causing muscle tension, pain, an upset stomach, and sleep trouble. It can also increase blood pressure, leaving room for heart disease, obesity, and diabetes. In today’s post, we will tell you how to combat stress using Vitamins and Supplements like Vitamin B6, Melatonin, and many more.
Omega-3 Fatty Acids: Omega-3 fats occur in foods such as fish and flaxseed. They play an important role in your brain health. Your body can’t make these fats, so you must get them from your diet. Taking an omega-3 supplement such as fish oil is helpful for people with anxiety and stress. Its intake is associated with improved mood and cognition. A low intake of omega-3 fats can raise the risk of anxiety, stress, and depression. Taking omega-3 supplements can help prevent or treat these conditions.
Magnesium: You can call magnesium the first-ever 'chill pill' because it has been used to ease stress and anxiety for centuries. Magnesium can give you quick relief as it is easily absorbed by your body, resulting in quicker and more obvious relief. It naturally relaxes the muscles, which immensely helps with anxiety-related stress. It is a nervous system relaxant and mineral that assists with fear, irritability, and restlessness. You hold on to so much tension within your muscles, and this is a super-healthy and easy way to create calmness. It also stabilizes your mood and promotes feelings of calmness and well-being. Just make sure to take a supplement that contains both magnesium and calcium, since they're interdependent. Taking one without the other won't do much good.
Valerian Root: Stress can often lead to insomnia. Valerian root has been found to reduce both physical and psychological symptoms of stress and is most commonly used to improve sleep. Valerian root has special chemical components that are useful in the treatment of anxiety as well. It contains acids, named after the plant itself, valeric acids translate into GABAs. These are responsible for inhibiting and regulating the activity of your brain's neurons. For stress, you should take 120 to 200 mg, three times per day. Your last dose of valerian root should be right before bed. For Insomnia, take 300 to 600 milligrams of valerian root 30 minutes to two hours before sleep. This is best for insomnia or sleep trouble. You can make a calming tea as well. Just soak 2 to 3 grams of dried herbal valerian root in 1 cup of hot water for 10 to 15 minutes.
Melatonin: Melatonin is a hormone produced by your brain’s pineal gland. It helps control your sleep cycles. As sleep and stress are closely connected, supplementing with melatonin can help alleviate your stress levels. Melatonin promotes healthy sleep patterns and significantly improves sleep efficiency in insomniacs. This is great for reducing stress. It can also significantly improve behavioral disorders, depression, and anxiety. You should start with 3 milligrams at bedtime. If 3 mg isn’t effective, bump it up to 6. If that’s not effective, melatonin isn’t the right fit for you. Although it’s considered safe, melatonin may cause headaches, short-term depression, dizziness, and irritability. So be cautious.
Phosphatidylserine: Say that five times fast and we’ll mail you some of these vitamins! Just kidding. Phosphatidylserine or PS occurs naturally in your body and supports cellular function, especially in the brain. Taking PS during strenuous training can lessen muscle soreness. A combination of soy-based PS and lecithin can moderate your body’s reaction to stress. You can take PS in the evening or before bed at 200 mg. This decreases levels of the stress hormone cortisol. Very rarely, it can make you feel awake and energized. If you are one of the few that has this reaction, try it in the morning. Keep in mind, Phosphatidylserine is considered safe for most adults and children, but can bring on insomnia and stomach upsets, particularly at doses over 300 mg.
Vitamin B12: Vitamin B12 is one of the leading nutrient deficiencies among adults around the world. This is particularly troublesome since a lack of B12 can leave you feeling tired, cranky, or unfocused. It can also cause depression and anxiety. It is a major factor in the production of the compound known as SAM, which is crucial for neurological function and dealing with stress. So when your B12 levels are normal, look forward to a reduction in stress levels and mood disorders. B12 supplements are considered safe and non-toxic because your body can flush out any excess. The recommended daily B12 intake for people over 14 is 2.4 mcg. However, you may want to take more or less, depending on your age, lifestyle, and specific situation.
Tryptophan: You probably know tryptophan best for putting you to sleep after eating too much turkey, but that's actually not tryptophan's main function. Also called L-tryptophan, this essential amino acid works like a natural mood regulator by allowing your body to produce and balance hormones naturally. Supplementing with tryptophan can lift your mood, protecting you against depression, anxiety, and high stress levels. It has been found that tryptophan actually converts to the neurotransmitter serotonin, which eases tension and increases positive feelings. And thanks to its natural sedative effects, tryptophan can help you rest better at night. It can also reduce the amount of time it takes to fall asleep, not to mention improve your mood the day after, and decrease sleep apnea. And all of this without the potential risks of prescription drugs.
Ashwagandha: This herb is common in Ayurvedic medicine, an ancient form of medicine originating in India. It is known for its adaptogenic properties. These help to regulate and reduce the side effects of chronic stress by supporting the function of your adrenal glands. Your adrenal glands are responsible for the production of stress hormones such as cortisol and adrenaline. When you’re overly stressed, the adrenal glands go into overdrive and burn themselves out, leaving you exhausted and completely out of balance. Ashwagandha has been shown to significantly reduce stress markers in your body. Elevated levels of stress markers have been linked to inflammation and the risk of developing chronic diseases. Ashwagandha is generally considered safe for most healthy people. You can take it in pill or capsule form. Choosing one that is labeled free of artificial ingredients or fillers is the better way to go. A dose between 300-500 mg per day seems to be well tolerated and safe for most people to help manage stress.
L-Theanine: This amino acid is one reason why sipping a cup of green tea is so relaxing. Green tea is high in L-theanine, which is one reason why there are so many health benefits associated with this beverage. It acts as a calming neurotransmitter in your brain, helping reduce blood pressure. It can increase the alpha waves in your brain, which are generally associated with relaxation, within 40 minutes of taking the supplement. The best source of L-theanine is green tea. But if you’re no fan of that, it also comes in capsule, pill, and tablet form in dosages between 100 - 200 mgs. You can even opt for some green tea extract. I can taste it now.
Vitamin D: Vitamin D plays a vital role in elevating your mood and reducing stress. Low vitamin D levels have been linked to increased levels of anxiety, depression, and stress. It is so important that patients experiencing any of these situations have their vitamin D levels evaluated by doctors. There is a direct link between vitamin D levels and your mental health. Adding just 1000 IU of vitamin D per day can reduce fatigue, feelings of depression or anxiety, stress, and mood swings. Consider a supplement which combines vitamins D and B as well as magnesium, all of which have been shown to counteract the effects of stress.
Rhodiola: Rhodiola has long been known as an adaptogen. Taking adaptogens can help you handle stressful situations better. Rhodiola has also been found to significantly improve symptoms of stress, such as fatigue, exhaustion, and anxiety, after just three days. It has also been shown to improve symptoms of burnout, which can occur with chronic stress.
Have you been looking for a solution to your stress? Has it been working? Let us know in the comments below. We’d love to hear from you!
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. You should never use content in my writing as a substitute for direct medical advice from your doctor or another qualified clinician. Please consult a medical professional or healthcare provider if indicated for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog. Thank you