7 Vitamins and Supplements to Reduce Anxiety and Stress
While everybody has particular life stressors, variables associated with job stress, health, money, and relationships are normally the most common.
Stress can be acute or chronic and result in exhaustion, headaches, upset stomach, nervousness, and irritability or anger.
Regular exercise, adequate sleep, and great nutrition are a few of the greatest approaches to better equip your own body to fight stress, but many vitamins and nutritional supplements may also help.
Here are the 7 best vitamins and supplements to help you combat stress.
1. Rhodiola rosea
Rhodiola (Rhodiola rosea), is a herb that grows in the cold, mountainous regions of Russia and Asia.
It’s long been known as an adaptogen, a natural, non-toxic herb that stimulates the body’s stress response system to improve stress resistance.
The adaptogenic properties of rhodiola are connected to 2 of the herb’s potent active ingredients — rosavin and salidroside.
8-week research in 100 individuals with chronic fatigue symptoms, such as poor sleep quality and impairments in short-term concentration and memory, discovered that supplementing with 400 milligrams of rhodiola extract daily increased symptoms after only 1 week.
The symptoms continued to decrease through the research.
In a different study in 118 individuals with stress-related burnout, carrying 400 milligrams of rhodiola extract every day for 12 weeks enhanced related symptoms, such as stress, fatigue, and irritability.
Rhodiola is well ventilated and has a strong safety profile.
Obtaining adequate quantities of quality sleep is important for relieving stress.
Anxiety is closely associated with insomnia, a sleep disorder characterized by problems falling asleep or remaining asleep — or even both.
Nevertheless, attaining adequate excellent sleep might not be the simplest if you are under pressure, which then could worsen its seriousness.
Melatonin is a natural hormone that regulates the human body’s circadian rhythm, or adrenal cycle. Levels of this hormone gain in the day when it is dark to encourage sleep and decrease in the morning if it is mild to promote wakefulness.
In a review of 19 studies in 1,683 individuals with primary sleep disorders — people not due to another illness — melatonin decreased the time it required individuals to drop asleep, increased total sleep time, and enhanced overall sleep quality, in comparison to a placebo.
Another review of 7 studies between 205 individuals investigated the efficacy of melatonin for handling secondary sleep disorders, which are those due to another illness, such as anxiety or depression.
The review revealed that melatonin decreased the time it required individuals to fall asleep and increased total sleep period but didn’t substantially affect sleep quality, in comparison to a placebo.
Though melatonin is a natural hormone, supplementing with it will not make a difference in your body’s creation of it. Melatonin can also be non-habit-forming.
Melatonin supplements vary in dose from 0.3–10 mg. It is best to start with the lowest dose possible and work as much as some higher dose if needed.
While ginseng supplements can be bought over the counter at the USA, they need a prescription in a number of different nations.
Also read: Top Ways To Boost Your Immunity Power
Glycine is an amino acid that your body uses to make proteins.
Studies indicate that glycine might raise your own body’s resistance to pressure by encouraging a fantastic night’s rest via its calming effect on the mind and capability to reduce your body temperature.
A decrease in body temperature promotes sleep and can help you stay asleep through the evening.
In 1 study, 15 individuals who had complaints regarding the quality of sleep and took 3 g of glycine prior to bed experienced less fatigue and improved alertness the next day, in comparison to a placebo.
These results occurred despite no difference in the time it took to fall asleep or period consuming, in comparison to a placebo, indicating glycine improved sleep quality.
In a similar study, taking 3 g of glycine prior to bedtime has been proven to enhance measures of sleep quality and functioning on memory recognition activities.
What is more, another small study found that supplementing with 3 grams of glycine before mattress decreased daytime sleepiness and tiredness after 3 days of sleep deprivation.
Glycine is well ventilated, but taking 9 g in an empty stomach before bed was connected to minor stomach upset. Nevertheless, taking 3 g is not likely to cause any side effects.
Ashwagandha (Withania somnifera) is an adaptogenic herb indigenous to India, in which it’s been used in Indian Ayurveda, among the world’s oldest medicinal methods.
Likewise to Rhodiola, ashwagandha is considered to improve your own body’s strength to physical and psychological stress.
In 1 study about the ramifications effects of ashwagandha, researchers randomized 60 people with moderate stress to get 240 milligrams of a standardized ashwagandha extract or a placebo per day for 60 days.
In comparison with the placebo, supplementing with ashwagandha was closely associated with higher reductions in anxiety, anxiety, and depression. Ashwagandha was also connected to a 23% decrease in morning amounts of cortisol, a stress hormone.
What is more, a summary of five studies analyzing the consequences of ashwagandha on stress and anxiety observed those who supplemented with ashwagandha extract scored better on tests measuring amounts of stress, nervousness, and fatigue.
A study exploring the efficacy and safety of supplementing ashwagandha in people with chronic anxiety noticed that taking 600 mg of ashwagandha for 60 days was safe and well-tolerated.
L-theanine is an amino acid most commonly seen in tea leaves.
It’s been analyzed for its ability to promote relaxation and reduce anxiety without exerting sedative effects.
A review of 21 studies involving almost 68,000 people discovered that ingesting green tea was correlated with reduced stress and improvements in attention and memory.
These effects were attributed to the synergistic effects of the caffeine and l-theanine in java, because every component on its own has been discovered to have a lesser effect.
However, studies indicate that l-theanine alone might still help alleviate anxiety.
1 study demonstrated that supplementing with 200 milligrams of l-theanine decreased measures of anxiety, like heart rate, in reaction to performing an emotionally stressful endeavor.
In a different study in 34 individuals, drinking a drink containing 200 milligrams of l-theanine along with other nutritional supplements reduced amounts of the stress hormone cortisol in response to an arduous task that involved multitasking.
L-theanine is well tolerated and safe when supplemented using at its powerful dose for comfort, which ranges from 200–600 milligrams every day in capsule form.
For comparison, l-theanine contains 1–2% of the dry weight of leaves, corresponding to 10–20 milligrams of l-theanine per commercially available ounce bag.
Nevertheless, drinking tea is not likely to have any noticeable impact on anxiety. Nonetheless, a lot of men and women find the act of drinking tea to be more relaxing.
6. B complex vitamins
B complex vitamins generally comprise all eight B vitamins.
These vitamins play an essential part in metabolism by altering the food that you consume into energy. B vitamins are also crucial for brain and heart health.
Food sources of B vitamins contain grains, meats, legumes, eggs, milk products, and leafy greens.
Interestingly, high levels of B vitamins are indicated to increase symptoms of anxiety, such as energy and mood levels, by decreasing blood levels of the amino acid homocysteine.
Elevated levels of homocysteine are related to anxiety and a higher risk of many ailments, such as heart disease, dementia, obesity, and colorectal cancer.
In a single 12-week research in 60 individuals with work-related anxiety, those carrying one of 2 kinds of a vitamin B complex supplement advocated significantly less work-related stress symptoms, including depression, anger, and fatigue, in comparison with people in the placebo group.
Moreover, a summary of 8 research between 1,292 individuals found that using a multi-vitamin and nutrient supplement enhanced many aspects of disposition, such as anxiety, nervousness, and energy.
Another study found similar effects, indicating that supplementing B vitamins as part of a multi-vitamin and vitamin supplement can enhance mood and anxiety by lowering homocysteine levels.
But it is uncertain whether individuals who have reduced homocysteine levels will undergo these very same consequences.
Vitamin B complex supplements are usually safe when taken over the recommended dose ranges. But, they can cause detrimental side effects such as nerve-wracking when taken in massive quantities. Additionally, they are water-soluble, so that your own body excretes any excess through urine.
Kava (Piper methysticum) is a tropical evergreen tree indigenous to the South Pacific islands.
Its origins have traditionally been used by Pacific Islanders to prepare a ceremonial beverage called kava, or kava.
Kava includes active compounds known as kavalactones, which are analyzed due to their stress-reducing properties.
Kavalactones are considered to inhibit the breakdown of gamma-aminobutyric acid (GABA), a neurotransmitter that reduces the action of the nervous system, creating a calming influence. This will help alleviate feelings of stress and anxiety
A review of 11 studies in 645 individuals discovered that kava extract alleviated anxiety, a frequent response to stress.
But, another review concluded there is inadequate evidence to verify kava alleviates anxiety.
Kava can be obtained in tea, capsule, powder, or liquid form. Its use seems to be safe when required for 4–8 months in a daily dose of 120–280 milligrams of kavalactones.
Serious side effects such as liver damage have been associated with kava supplements, probably due to nutritional supplements adulteration or the utilization of less costly areas of the kava plant, like the leaves or stalks, rather than the roots.
Consequently, if you decide to supplement with kava, then select a respectable brand which has its goods independently tested by associations such as NSF International or Underwriters Laboratories (UL).
Kava isn’t a controlled substance from the USA, but many European nations have regulatory steps in place to to limit its sale.
The bottom line
Anxiety may result from a lot of things, such as occupation, money, health, or relationship variables.
Several vitamins and other nutritional supplements are connected to reduced anxiety symptoms, such as Rhodiola rosea, melatonin, glycine, and ashwagandha.
L-theanine, B complex vitamins, and kava can also help improve your body’s resistance to life’s frustrations.
Always consult your health care provider before attempting a new nutritional supplement, particularly if you’re taking other drugs pregnant, or planning to become pregnant.
If stress is still an issue in your lifetime, consider talking with a physician or therapist concerning possible solutions.