A lot of people will go out and buy a supplement to help with stress relief, but it is so much more effective to eat the foods that contain those supplements. That way you know exactly what you are putting in your body and there aren’t any surprises! So what does science tell us about these supplements?
Can vitamins help you reduce stress? Discover which ones may assist you and which you should avoid.
We all have a low-simmering level of stress from attempting to juggle work and family obligations, as well as sudden issues like job loss or a health scare. And now, in the age of COVID-19, we are all feeling increased stress, owing to anxiety and uncertainty. The American Psychological Association’s May 2020 poll revealed that about one-third of American adults are experiencing a great deal of stress in their daily lives, up from about one-quarter in 2019.
Elevated stress hormones, particularly cortisol, can raise inflammation and decrease immunity, raising the risk of high blood pressure and stroke. In fact, according to the National Institute of Mental Health, long-term stress may harm every area of your health and lead to a slew of issues including:
- Headaches are one of the most prevalent types of pain.
- Not being able to sleep well can cause you a lot of stress.
- Feelings of sadness, fury, or annoyance are all examples of mood disturbances.
- heart disease
- A high blood pressure condition
- Diabetes
- social anxiety
- Depression
Omega-3 fatty acids: These healthy fats are plentiful in fish like salmon and sardines, as well as in some plant sources like chia seeds and walnuts Stress is a serious issue that we need to address; the question, though, is what can we do about it? The good news is that there are several methods for reducing stress that has been proven to be effective, such as eating a healthy diet, getting enough sleep, exercising regularly, talking to friends or a mental health professional, and practicing relaxation techniques.
Dietary supplements, some of which have been found to aid anxiety reduction, sleep problems, depression symptoms, and more, are another option. Here are seven supplements that may help (and one you’ll probably want to pass up) as you start your journey toward a more calm (and healthy) self.
Keep in mind that supplements are not regulated by the Food and Drug Administration (FDA) in the same manner as medicines, so talk to your doctor before utilizing any of the following supplements.
Note: This list does not contain every conceivable supplement that might aid with de-stress, although it does include some of the more popular options on the market today.
Table of Contents
Ashwagandha
Ashwagandha is an adaptogenic herb that has been used for centuries in Indian Ayurvedic medicine to treat a variety of conditions, including stress. It’s considered an “energizer” and “immunomodulator,” meaning it helps the body adapt to stress and supports the immune system.
The root of the plant has been used for centuries in Indian Ayurvedic medicine to treat a variety of conditions, including stress. This herb is considered an “energizer” and “immunomodulator,” meaning it helps the body adapt to stress and supports the immune system. It’s also known as Indian ginseng.
The plant’s roots contain compounds called withanolides, which are thought to be responsible for its effects. There is evidence that the herb helps increase brain neurotransmitters like serotonin and dopamine, which can help alleviate depression and anxiety. Some studies have indicated it might improve cognitive function and mood in healthy individuals, while others have shown it can reduce stress and anxiety in chronically-stressed animals.
Ashwagandha has a high safety profile and appears to be well tolerated by most users. It is considered safe for long-term use. However, women who are pregnant or nursing should avoid taking the herb since not enough is known about its effects during these stages of life.
How to use it: Ashwagandha is available as a supplement in various forms, including powder, tablets, and capsules. A typical dosage of the root extract is 300mg per day, either as a single dose or split into smaller doses taken throughout the day.
L-theanine
L-theanine is a natural compound found in tea leaves that has been shown to promote relaxation and reduce stress. People who drink a lot of caffeine throughout the day may benefit from taking L-theanine supplements because this nutrient can offset some of the negative side effects associated with caffeine, such as jitteriness and irritability. It also promotes alpha wave production in the brain, which is associated with mental alertness.
The amino acid is structurally similar to glutamate, a neurotransmitter that plays an important role in learning and memory. Glutamate also helps nerve cells communicate with one another, but excessive amounts can lead to cell death. L-theanine appears to help block glutamate receptors and prevent these negative effects.
How to use it: Most L-theanine supplements come in pill form. A typical dosage is 100mg per day, which can be taken as a single dose or divided into smaller doses taken throughout the day.
Magnesium
Magnesium is a mineral that plays an important role in many of the body’s physiological processes, including nerve function and muscle relaxation. It also helps maintain healthy bones, teeth, and blood pressure levels. Many people don’t get enough magnesium through their diets, which can lead to anxiety-related symptoms like restlessness and irritability.
Low magnesium levels also increase stress hormone production and decrease the neurotransmitter GABA (gamma-aminobutyric acid), which inhibits nerve impulses. This can lead to symptoms like muscle tension, nausea, poor digestion, and migraines.
How to use it: Magnesium is available as a supplement in many forms, including capsules and powders. It can also be found in some multivitamins. The recommended dosage depends on the form of magnesium is taken, but a general guideline is 350mg per day. Magnesium can be taken as a single dose or divided into smaller doses taken throughout the day.
Passionflower
Passionflower has been used for centuries to treat a variety of conditions, including anxiety and stress. The herb contains compounds called flavonoids, which are thought to be responsible for its effects. Passionflower has been shown to help reduce anxiety and improve sleep quality in people with insomnia. It also appears to have a calming effect on the brain and may help reduce stress-related nerve activity.
How to use it: Passionflower is available as a supplement in capsule and tincture forms. A typical dosage of the dried herb is 2-3 grams per day, steeped in 150ml of boiling water for at least five minutes to extract its nutrients. This type of preparation is used primarily by herbalists and naturopathic doctors, but you can also find passionflower supplements in health food stores. If you’re taking a passionflower supplement in pill form, the recommended dosage is 30-40mg per day.
Melatonin
Melatonin is a hormone that plays an important role in regulating the body’s sleep-wake cycle. It is produced naturally in the brain and is released into the bloodstream at nightfall to help promote sleep. Melatonin levels decline with age, which can lead to insomnia and other sleep problems.
People with anxiety may also have trouble sleeping because of the stress and adrenaline production that keeps them awake. Melatonin can help to regulate these hormones and promote a good night’s sleep. It is effective in both short- and long-term use and is generally well tolerated.
How to use it: Melatonin is available as a supplement in tablet, capsule, and liquid form. The recommended dosage varies depending on the brand and formulation but is generally 3mg per day. Melatonin can be taken as a single dose or divided into smaller doses taken throughout the day.
While some people may find relief from stress with the use of supplements, it’s important to consult with a healthcare professional before starting any new regimen. Supplements can interact with medications and may not be safe for everyone to use.
Rhodiola Rosea
Rhodiola Rosea is an adaptogen herb that helps the body to resist the physical, chemical, and environmental stressors of modern life. It has been shown to boost cognitive function, energy levels, and mood while reducing symptoms of stress. Rhodiola Rosea can be taken as a supplement in pill form, or in tea form.
Benefits:
- Boosts cognitive function
- Reduces stress and anxiety
- Increases energy level
- Improves mood
How to take: Rhodiola Rosea can be taken in capsule or tea form. For the capsules, take 2-3 per day. For the tea, steep 1 teaspoon of herb in 8 ounces of hot water for 3-5 minutes. Drink 2-3 cups per day.
Side effects: There are no known side effects of Rhodiola Rosea.
Fish Oil Supplements
The omega-3 fatty acids that are found in fish oil supplements have stress-relieving qualities, because they work as mood enhancers, and can protect against damage to the brain from chronic stress. Fish oil supplements should be taken with food. The recommended daily dosage of fish oil varies from supplement to supplement.
How to use it: Fish oil supplements should be taken with food. The recommended daily dosage of fish oil varies from supplement to supplement but is around 3-4 grams per day.
Side effects: Fish oil can increase the risk of bleeding for those who are taking blood thinners such as Warfarin. If you take medications, talk to your doctor before taking fish oil supplements. Fish oil can also interact with some antibiotics, including the commonly-used drug Cipro.
Chamomile Extract
The plant Chamomile has been used for centuries to relieve stress and anxiety. It is a calming herb that makes the user feel safe, happy, and relaxed because it helps to increase the levels of serotonin in the brain. Chamomile can be taken as a supplement in pill form, or in tea form.
Benefits:
- Calming and Relaxing
- Helps with sleep
How to take: Take Chamomile Extract capsules 2-3 times per day or drink Chamomile tea 1-2 times per day.
Side effects: There are no known side effects of Chamomile Extract.
Valerian Root
A Natural Anxiety and Stress Reliever
Valerian root has been used for centuries as a sedative, to relieve stress, and keep you relaxed. The valerian plant is native to Europe but can now be found in the United States, Canada, Australia, and Asia. In addition to relieving stress and anxiety, it can also help with sleep, keeping you relaxed and calm enough to get a good night’s rest.
Valerian is most often taken in capsule or tablet form but can also be found in tea. However, since valerian root is bitter tasting, it may be more palatable in pill form than as a tea.
While scientific support is still limited, a study published in the journal Phytomedicine in 2006 found that valerian root was effective in reducing anxiety levels.
How to use it:
Valerian root may be taken in capsule form or as a tea, but it’s most often found in pill form. Depending on your personal preferences, you can take valerian root either before bedtime or during the day, though it’s most commonly used at night to help with sleep.
If you choose to take valerian root as a tea, you’ll need to steep it for 10 to 15 minutes before drinking. You can do this by boiling some water and putting the valerian root in a mug of hot water and leaving it until the water cools. Do not simmer or boil the root – doing so will destroy some of its active ingredients and reduce its effectiveness.
Some people find that valerian root makes them drowsy, so it’s best not to operate heavy machinery or drive after taking it.
Lemon Balm
Lemon balm is an age-old remedy that has been used to treat stress and anxiety for centuries. A study published in the Journal of Agricultural and Food Chemistry found that lemon balm extract possessed anti-stress properties, likely due to its ability to reduce cortisol levels.
Another study published in Phytotherapy Research found that lemon balm was able to reduce anxiety levels in participants who were experiencing mild stress. The study participants were given either a placebo or 600 mg of lemon balm extract and were asked to complete a series of tests that measured their anxiety levels.
The results of the study showed that the lemon balm extract was able to lower anxiety levels in the participants who were experiencing mild stress.
How to use it: Lemon balm can be taken in capsule form, or it can be brewed as tea. If you are using it as a tea, steep 1-2 teaspoons of lemon balm leaves in hot water for 5-10 minutes.
What is chronic stress?
chronic anxiety is a prolonged state of stress that can have harmful effects on your health. It’s different from the acute stress you experience when you’re in danger or under pressure, which is normal and healthy. chronic anxiety can develop when you’re constantly dealing with challenging life situations, such as a high-pressure job, money worries, or a bad relationship.
What are the symptoms of chronic stress?
Symptoms can include: Feeling irritable, having angry outbursts, or acting aggressively Being cynical and impatient in everyday situations Becoming easily annoyed or getting upset over trivial matters Finding it hard to unwind or relax Losing your appetite or overeating Getting sick often, such as colds and flu Feeling overwhelmed or trapped Negative thoughts and feelings about yourself, others, and the world. If you have a lot of these symptoms, you’re likely struggling with chronic anxiety.
How do we manage stress?
Stress is a psychological and physiological state we experience in our lives. We all encounter stress, and there are things we do to help us cope with it. de-stress methods include yoga, meditation, taking long walks, deep breathing exercises, and listening to music (Popova). However, not everyone manages to stress well; which can lead to health problems.
When we have a lot of stress in our lives, our adrenal glands release the hormone cortisol. Cortisol is necessary for survival; it helps us to respond to emergencies. However, when cortisol is released in response to long-term or chronic anxiety, it can have harmful effects on our health. Some of the negative effects of excessive cortisol on health include heart disease, diabetes, high blood pressure, and cholesterol.
How can I reduce stress quickly?
health products are a great way to get fast results. Stress can have a huge impact on your health, so it’s important to take action and get rid of the negative effects of stress as quickly as possible. Here are 5 things you can do right now to eliminate stress from your life:
1) Meditation – Meditation is an all-around amazing way to reduce stress, improve happiness, and keep your mind healthy. Meditation is great for freeing up your brain from the cravings of mental chatter.
2) Yoga – Yoga is a wonderful way to relax both your body and mind at once. It’s not only good for improving flexibility but it has been proven to work wonders on stress levels.
3) Get Enough Sleep – When you’re tired, your stress levels are going to be higher. Make sure you’re getting enough sleep every night so that you can wake up feeling refreshed and relaxed.
4) Eat Healthily – Eating healthy foods is essential for keeping your energy levels up and reducing stress. Junk food will only make you feel tired and stressed out, so make sure you’re eating plenty of fruits and vegetables.
5) Take a Supplement – Taking a supplement can be a great way to quickly reduce stress levels. There are many different supplements available that have been specifically designed to help with de-stress
What are 5 ways to improve mental health?
1. Get enough sleep.
2. Engage in positive self-talk.
3. Maintain a balanced diet and regular meal times.
4. Exercise regularly to maintain physical health, which will also help you feel better emotionally and mentally too!
5. Take time to relax, do something that you enjoy to reduce stress.
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