While everyone experiences specific life stressors, stressors related to work, money, health, and relationships tend to be the most common.
Regular exercise, adequate sleep, and good nutrition are the best ways to better equip your body to combat stress, but many vitamins and supplements can also help. Here are the best stress-fighting vitamins and supplements.
Best vitamins for stress relief
The most important and best stress-fighting vitamins and supplements are:
- an herb that grows in the cold mountain regions of Russia and Asia and has long been known as a determinant, is a natural, non-toxic herb that stimulates the body’s stress response system to increase stress resistance.
- An 8-week study in 100 people with symptoms of chronic fatigue, such as poor sleep quality and poor short-term memory and concentration, found that taking 400 mg of Rhodiola extract daily improved symptoms after just one week.
- Getting enough quality sleep is important for stress relief. Stress is closely linked to insomnia, a sleep disorder characterized by difficulty falling asleep or staying asleep or both.
- However, getting enough sleep may not be the easiest if you’re under stress, which in turn. It may worsen its severity. Melatonin is a natural hormone that regulates the body’s circadian rhythm, or sleep-wake cycle.
- Levels of the hormone increase in the evening when it is dark to promote sleep and decrease in the morning when it is light to promote alertness. melatonin reduced the time it took people to fall asleep, increased total sleep time, and improved overall sleep quality, compared to a placebo. Although melatonin is a natural hormone, its intake does not affect the body’s production of it and melatonin is not addictive.
- The dosage of melatonin supplements ranges from 0.3-10 mg and it is best to start with the lowest possible dose and reach a higher dose if necessary.
Ashwagandha (Withania somnifera)
- is an apoptogenic herb originating in India, where it has been used in Indian Ayurveda, one of the world’s oldest medicinal systems?
- Similar to Rhodiola, ashwagandha is believed to enhance your body’s resilience in the face of physical and mental stress, and in one study on the stress-relieving effects of ashwagandha In the study, researchers randomly assigned 60 individuals with mild stress to receive 240 mg of standardized ashwagandha extract or a placebo daily for 60 days.
- Ashwagandha was also linked to a 23% decrease in levels of cortisol, the morning stress hormone.
- Furthermore, a review of five studies looking at the effects of ashwagandha on anxiety and stress noted that Those who took an ashwagandha supplement scored better on tests measuring levels of stress, anxiety, and fatigue.
- typically contain all eight of the B vitamins.
- These vitamins play an important role in your metabolism by turning the food you eat into usable energy. B vitamins are also essential for a healthy heart and brain. Dietary sources of B vitamins include grains, meat, legumes, eggs, dairy products, and leafy green vegetables.
- In one 12-week study in 60 people with work-related stress, those taking one of two forms of a B-complex vitamin supplement experienced symptoms of Less work-related stress, including depression, anger, and burnout, compared to those in the placebo group.
Food and drinks that help relieve stress
Many foods contain nutrients that may help you reduce stress. Here are some stress-reducing foods and drinks to add to your diet. sweet potato Eating nutrient-rich, whole-carb sources like sweet potatoes may help lower levels of the stress hormone cortisol.
Sweet potatoes are a whole food that makes an excellent choice for carbohydrates because they are packed with nutrients important for stress response, such as vitamin C and potassium.
- Artichokes are a highly concentrated source of fiber and are particularly rich in prebiotics, a type of fiber that feeds the friendly bacteria in your gut. Animal studies suggest that prebiotics, which is concentrated in artichokes, may help reduce stress levels.
- Additionally, one review showed that people who took 5 grams or more of prebiotics per day experienced improved symptoms of anxiety and depression, plus diets rich in high-quality prebiotics may reduce your risk of stress.
- Organ meats, which include the heart, liver, and kidneys of animals such as cows and chickens, are an excellent source of the B vitamins B12, B6, riboflavin, and folic acid, which are essential for stress management.
- For example, B vitamins are essential for the production of neurotransmitters such as dopamine and serotonin, which help regulate mood. Taking B vitamins or eating foods like organ meats may help reduce stress.
- A review of 18 studies in adults found that B vitamin supplementation reduced stress levels and significantly improved mood. eggs Often referred to as nature’s multivitamin due to their impressive nutritional properties, whole eggs are packed with vitamins, minerals, amino acids, and antioxidants needed for a healthy stress response.
- are particularly rich in choline, a nutrient found in large amounts in a few foods.
- Animal studies suggest that choline supplementation may help with stress response and enhance mood.
- Mussels are high in amino acids like taurine, which have been studied for their potential mood-enhancing properties.
- Studies suggest that taurine may have antidepressant effects. Mussels also contain vitamin B12, zinc, copper, manganese, and selenium, all of which may help boost mood.
- A study of 2,089 Japanese adults linked low zinc, copper, and manganese intake to increased symptoms of depression and anxiety.
- Chamomile tea and extract have been shown to promote restful sleep and induct symptoms of anxiety and depression.
- An 8-week study in 45 people with anxiety showed that taking 1.5 grams of chamomile extract reduced salivary cortisol levels and improved anxiety symptoms.
- This vibrant green tea is very popular among health enthusiasts because it is rich in methane, a non-protein amino acid with powerful stress-relieving properties.
- Matcha is a better source of this amino acid than other types of green tea, because it’s made from shade-grown green tea leaves, and this process increases the content of certain compounds including Bethanie.
- Both human and animal studies show that matcha may reduce stress if its methane content is high enough and the caffeine is low.