While everyone has contributing factors to stress in their lives, factors related to work pressure, financial pressure, health, and relationships tend to be the most common.
Regular exercise, adequate sleep, and a balanced diet are some of the best ways to equip the body to fight stress, but certain vitamins and active ingredients can also help. Here are 7 of the best vitamins and supplements to help you fight stress.
* Rhodiola rosea .
One study found that supplementing with 400 mg of Rhodiola extract daily for 12 weeks contributed to improvements in symptoms including anxiety, exhaustion, and irritability. Rhodiola has long been known to be a natural, non-toxic herb that helps stimulate your body’s stress response system to increase its resistance to stress.
An 8-week study of 100 people with symptoms of chronic fatigue, such as poor sleep quality and impaired concentration, found that taking 400 mg of Rhodiola extract per day significantly improved symptoms. visible after only 1 week.
* Melatonin .
Supplement melatonin with a reasonable dose from 0.3 to 10 mg. It is best to start with the lowest dose and gradually increase to a higher dose if needed.
Melatonin is a natural hormone that helps regulate the body’s circadian rhythm, also known as the sleep-wake cycle.
In a review of 19 studies involving 1,683 people with primary sleep disorders, melatonin made people fall asleep faster, increased total sleep time, and improved overall sleep quality.
* Glycine .
One study found that taking 3 grams of glycine before bed reduced feelings of sleepiness and daytime fatigue after 3 days of sleep deprivation. Glycine is known to have a calming effect and is helpful for trouble sleeping and concentrating.
Studies have shown that glycine can increase your body’s resistance to stress by calming your brain and your body’s ability to lower body temperature.
Glycine is well tolerated, but taking 9 grams on an empty stomach before bed can cause stomach upset. That said, using 3 grams is unlikely to cause any side effects.
* Ashwagandha .
A study investigating the safety and effectiveness of ashwagandha in people with chronic stress noted that taking 600 mg of ashwagandha for 60 days was safe and effective.
Ashwagandha is an ancient herb native to India. Similar to rhodiola, ashwagandha is thought to be able to enhance the body’s resilience to physical and mental stress.
In another study on the stress-reducing effects of ashwagandha, 60 people with mild stress supplemented with 240 mg of standardized ashwagandha extract for 60 days. The results showed that ashwagandha was strongly associated with the reduction of stress, anxiety and depression. Ashwagandha has also been linked to a 23% reduction in cortisol levels, a stress hormone.
One study found that taking 200 mg of L-theanine reduced stressors, such as heart rate, in response to performing a mentally stressful job.
L-theanine is a natural component of tea that has been shown to reduce stress and promote relaxation. This substance has been studied for its ability to promote relaxation and reduce stress without producing sedative effects.
* Vitamin B complex .
In a study of 60 people with work-related stress, those taking either form of a vitamin B complex supplement experienced fewer symptoms of stress, including depression, anger, and fatigue.
Eight types of B vitamins, collectively known as B-complex vitamins, can help improve mood and reduce stress by lowering homocysteine levels or maintaining healthy levels of this amino acid.
Food sources of B vitamins include meat, whole grains, legumes, eggs, dairy products, and green vegetables.
* Kava .
Kava can be taken as a tea, powder, or in liquid form. Its use appears to be safe when taken for 4 to 8 weeks in daily doses of 120–280 mg of kavalactones. Kava is traditionally used as a ceremonial beverage.
Studies show that it may alleviate anxiety through its calming effects, but more research is needed.
Kava contains active compounds called kavalactones, which have been studied for their effective stress-relieving properties. Kavalactones are thought to inhibit the breakdown of gamma aminobutyric acid, a neurotransmitter that reduces nervous system activity, producing a calming effect that helps alleviate feelings of anxiety and stress.
Above are the 7 best vitamins and supplements to help relieve stress symptoms, including Rhodiola rosea, melatonin, glycine, and ashwagandha. L-theanine, B-complex vitamins, and kava can also help increase your body’s resistance to life’s stressors. Remember, though, that you should always talk to your doctor before trying a new supplement, especially if you’re taking other medications, are pregnant, or plan to become pregnant.
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