Today you will discover the best 7 Minerals and Vitamins that you should take for stress.
Stress affects our health leading to symptoms such as depression, restlessness, overeating, sore muscles, sleeping problems, and headaches.
Whenever you feel stressed, it is crucial to consult your doctor as it causes other serious health problems such as heart problems.
Besides consulting your doctors, supplementing your diet with nutritious foods that are rich in vitamins can also help you in getting rid of stress.
Effects of Chronic Stress
Although stress is something that we deal with almost on a daily basis because of our crazy schedules, work overload and trying to balance work and family, leaving it unchecked for long can lead to serious illnesses.
Emotional stress often manifests itself in the form of depression or anxiety is the most damaging form of stress. For instance, in the United States, anxiety is the primary cause of mental illness. This condition affects almost 40 millions of individuals who are eighteen years and older. According to research, anxiety is also a common trigger of heart attack(1).
While you have pervasive stress, there are various ways that you can mitigate its adverse effects. Besides practicing yoga, eating healthy and deep breathing, getting a herbal supplement that contains vitamins can also help you deal with stress.
Before looking for the main vitamins that can help you in alleviating stress, let us look at some herbs that have been used since time immemorial to help in dealing with stress.
Herbs that Help in Dealing with Stress
Although anxiety, stress, and depression are more common these days, it has been there since time immemorial. Traditionally, people used herbal therapy to manage it. Below are some of the herbs that you can use to manage stress and studies supporting their credibility?
Ashwagandha has a long history and has been used extensively in the traditional Ayurvedic medicine. Each part including the roots all the way to seeds has beneficial properties when it comes to getting rid of stress. According to a recent study conducted in 2017 it showed by using Ashwagandha there was stress reduction level of about 44 percent as opposed to a five percent decrease when using a placebo(2).
Native to the arctic regions of Europe and Asia Rhodiola has a long medicinal usage dating back to 77 C.E. Also referred as the golden root, this plant has been used to improve mood, energy enhancement, as well as reducing stress. In a study conducted in 2009, it is shown that this plant can reduce stress and increase the doctor’s alertness, especially on night shifts. This plant has also undergone several studies and has positive results when it comes to helping individuals deal with fatigue.
While this might sound like something invented by the HBO hit Game of Thrones, valerian is a perennial plant, which is native to Europe. This plant has been used for many years to treat anxiety, nervousness, sleep disorder, and anxiety. We have encouraging evidence from modern studies that support the valerian root properties in treating anxiety(3).
The Bacoba is also a perennial herb that has been proven to contain stress-reducing benefits. It has been used for many years as part of Indian Ayurvedic to enhance learning, sharpen focus, boost memory, and improve mood and lower stress.
According to a study conducted in 2011 using animals as subjects, this herb has a positive effect when it comes to increasing of the length of brain nerves which resulted to speeding up of communication between the nerves.
We also have modern research showing the herbs remarkable ability in relieving stress, which is achieved by lowering the cortisol levels in the blood.
Vitamin and Minerals that Helps to Lower Stress
Below you will find some of the best Vitamin’s and Mineral’s that will help with stress.
1. Vitamin B complex
Fatigue and low energy levels contribute to rising stress levels. Since the B vitamins are known to help in keeping the energy levels high as well as improving cognitive performance, they can help in preventing stress.
There are also other clinical trials that show that by supplementing B vitamins, it helps to reduce the personal strain, as well as depressed feelings. It works by ensuring that your mind and body feel relaxed regardless of the workload, emotions, or activities you are dealing with.
Also referred as the anti stress vitamin, vitaminB1 will help your body deal with stress as well as strengthen your immune system. Supplementing your diet with vitamin B1 will help you deal with chronic stress and promote the protection of the adenosine triphosphate, which is an important carrier of energy. Besides getting it from supplements, you can also get it from foods such as wheat germ, cereals, and pork.
Pyridoxine also referred as the Vitamin B6 is also important when dealing with stress. This vitamin will help in the production of norepinephrine and serotonin which are the two hormones that influence your blood. Deficiency in serotonin leads to stress or depression. By supplementing this vitamin, your body can make more serotonin reducing the risk of you being affected by stress. The best sources of B6 vitamin include foods such as carrots, sunflower seeds, shrimp, tuna, spinach, and turkey.
Magnesium plays a major role in nerve as well as muscle function. We have several studies the shows that magnesium is crucial for sleep. According to a study done in 201 and published in the National Institute of health, it showed that magnesium supplementation helped improve the insomnia symptoms.
As stated earlier, lack of enough sleep is one of the primary causes of stress. So if you struggle to get enough sleep at night, you should consider taking a magnesium supplement.
Additionally deficiency in magnesium has also been liked to anxiety and has shown improvement in mental illnesses especially depression.
3. Vitamin C
Vitamin c is also effective in alleviating stress. According to Samuel Campbell of the University of Alabama, adequate vitamin C helps in alerting the body’s response when dealing with stress. The scholar study argues that when the body has enough vitamin C, it will reduce the corticosterone and cortisol levels which are the stress hormones in the blood. Some of the foods that contain vitamin C include cooked leafy greens, cranberries, oranges, as well as mangoes.
Theanine is an amino acid, which is commonly found in green tea. This amino acid has long been used in the treatment of high blood pressure and anxiety. While there is limited research supporting how theanine works people who have used it have reported feeling less stress and more tranquil.
We also have several studies that indicated that this amino acid might help reduce blood pressure levels and anxiety in high-stress response adults. The recommended dosage of thiamin is about 200 to 400mg and should be taken before eating food.
Phosphatidylserine is said to support the cellular function of the brain(4). It occurs naturally in the body. This supplement is considered safe for both children and adults although we have some side effects, which included stomach upsets and insomnia especially when you consume dosage of more than 300mg.
Various studies suggest that an athlete that takes the Phosphatidylserine during strenuous workouts tends to experience less muscle soreness. We also have other studies that indicate that combination of the soy-based Phosphatidylserine and lecithin helps in controls the way the body reacts to stress.
Medical experts advise taking this supplement before bed at a dosage of not more than 200mg. Taking it before bedtime helps in reduction of the stress hormone making you wake up when you are energized.
6. Gamma-Aminobutyric Acid
Gamma-Aminobutyric Acid abbreviated as GABA is a chemical manufactured in the brain. Taking it as a supplement will help improve the mood, relieve anxiety, reduce PMS symptoms as well as reduce and treat the ADHD disorder.
We also have limited evidence that supports how this acid works but studies shows that when it is taken orally, it helps in promoting the immunity at the same time reduce anxiety during stress. The medical expert recommends a dosage of 500mg and should be taken when needed before eating food.
7. Vitamin A
Thanks to the antioxidant properties of Vitamin A, this vitamin cans also help you to eradicate stress. As an antioxidant, this vitamin will help the body to cope with stress by boosting your immunity and clearing of free radicals that contribute to decreased energy levels.
You can get the vitamin A by consumption of foods such as fish oil, spinach, pumpkin, carrots, meat, eggs, halibut, and pink grapefruit. Vitamin A supplements’ can also help your body to get the required daily dosage.
Tips to Help you Overcome Stress and Anxiety
Prevention is always a better alternative than cure. For this reason, you should try to prevent stress from taking the better of you. Below are some of the ways that can help you kick stress out of your life.
First, you should start practicing meditation and mindfulness. Meditation has long been used in calming your mind and body reducing the anxiety and stress symptoms
Drink green tea. By consuming green tea, you will benefit from the natural l-thiamine content. As mentioned earlier this strong amino acid plays an active role in preventing stress and anxiety.
Connect with nature. We also have modern science that suggests that nature has the restorative power that helps you deal with chronic stress. The science behind this states that by taking a hike or visiting the beach can help clear your mind.
Has your alone time whether it is relationship or work that is making you stress, you should take a break. Taking a break of about 24 to 48hours from social media and electronics can also help reduce your stress.
Even if you drink green tea, meditate, eat healthily, and exercise regularly, dealing with stress is part of life. For this reason, you need to look for alternative ways that could help you in manage the way your body deals with stress.
By consuming the vitamins and minerals we have listed above, you can boost your energy levels and inhibit the stress-causing hormone. Additionally, visiting a doctor can help you get personalize supplement advice that will fit your specific needs.