If you are feeling stressed, you may be interested in adding stress relief vitamins to your diet. Stress can affect your health in a number of ways, including muscle tension, anxiety, and sleep issues. While it’s difficult to know exactly why stress affects our bodies, there are some common factors, such as a high level of cortisol.
Ashwagandha root extract
Adaptogens are herbs that are able to help to control stress hormones. Ashwagandha is an example of a natural adaptogen. It is believed to relieve stress and anxiety and it can also reduce inflammation.
Ashwagandha is a plant that has been used in traditional medicine for centuries. In India, it is used for treating various clinical conditions. It is claimed to be safe when used in the recommended dosages.
Ashwagandha root extract is considered to be a potent antioxidant and anti-inflammatory agent. It improves cardiorespiratory endurance, as well as enhancing cognitive abilities in people with mild cognitive impairment. Various studies have also shown that it inhibits lipid peroxidation and increases glutathione peroxidase.
Despite its numerous health benefits, it is not for everyone. People with certain illnesses, such as diabetes or thyroid problems, should consult with their health care provider before taking ashwagandha. Also, those who are pregnant or lactating should avoid ashwagandha.
The herb has been used in Ayurvedic medicine for stress relief for hundreds of years. However, it has only been studied in a small number of clinical trials.
Researchers found that the supplement reduced serum cortisol in individuals. It also improved sleep and mood. It may also improve memory and reaction time in healthy adults. Although a large population study is needed to fully evaluate the effects of ashwagandha, these preliminary findings may be applicable to the treatment of stress-related disorders.
B-complex vitamins
When it comes to stress relief, B-complex vitamins are probably the best bet. These are a group of eight essential vitamins that are known to help the body function. They support a variety of important functions, including producing red blood cells and helping the brain to produce dopamine and serotonin.
Among these vitamins are niacin, pantothenic acid, biotin, and folic acid. Each serves a specific function in the body. However, they all work together to provide stress-relieving effects.
B-complex vitamins have been found to lower oxidative stress. They may also reduce symptoms of anxiety and anger. In addition, they may aid in DNA repair and the production of red blood cells.
It is not known how exactly B vitamins help combat stress. However, one study has found that high doses of B vitamins are associated with reduced stress symptoms. Another study found that incorporating all eight of these vitamins into the diet improved mood.
There is evidence that B vitamins may also lower homocysteine levels, a risk factor for heart disease. Additionally, they might be able to improve cognitive abilities. Ultimately, more research is needed to determine the full effects of these vitamins on the human mind.
The best way to determine if you are deficient in any of these vitamins is to have your blood checked. This will give you a chance to learn about your level of niacin, thiamine, pantothenic acid, and other essentials.
Magnesium
Magnesium supplements are a good way to relieve stress. It has been associated with a wide variety of health benefits, including supporting normal blood pressure, muscle function, and maintaining a healthy nervous system.
While there is no hard and fast rule about how much magnesium you should take, there are a few guidelines to follow. One rule of thumb is that you should choose magnesium supplement products that are formulated with three or more forms of the mineral.
This is because each form has a unique bioavailability. For instance, the L-threonate form of magnesium is readily absorbed by the brain and central nervous system. The L-theanine form of the mineral is an amino acid that supports a relaxed state of mind.
Other important features to look for in a magnesium supplement include ingredients that are non-GMO and pesticide free. These ingredients should also be free of artificial additives.
Although magnesium supplements may be safe for most people, there are some possible side effects. In particular, you should consider any adverse reactions if you have kidney disease. Those suffering from alcohol or prescription drug abuse, as well as those with kidney problems, should avoid taking magnesium supplements without a doctor’s supervision.
Magnesium has been shown to help reduce the symptoms of stress by promoting a restful sleep. In addition, magnesium can help alleviate anxiety by reducing chronic brain inflammation.
Omega-3s
A recent study suggests omega-3 vitamins may help reduce stress and promote healthier cellular aging. The fatty acids interact directly with brain cells, influencing their functioning. They can also enhance mood, increase attention, and promote relaxation.
Research has also shown that omega-3 supplements can reduce the damage caused by mental stressors. For example, a recent study found that medical students whose serum levels of omega-3 increased were protected from proinflammatory cytokine release during a high-stress exam period.
However, this study did not measure the nutrient that best demonstrates the most impressive stress-fighting effect of an omega-3 supplement. This was a randomized, placebo-controlled, 4-month trial, which included repeated biological measurements at 3.5 hours after a well-validated laboratory speech stressor.
The results revealed that an omega-3 supplementation of 1.25 g per day prevented an 18% drop in geometric mean IL-10. In addition, the 2.5 g/day group had a 33% lower geometric mean IL-6 level.
This study was conducted in order to understand the impact of omega-3 fatty acids on the physiological stress response. Specifically, researchers wanted to assess the role of the omega-3 on the production of the aforementioned telomerase, the aforementioned TNF-a and IL-12 geometric means, and the aforementioned IL-10 reactivity to a stressor.
Of the four measures, the aforementioned IL-10 reactivity and IL-6 reactivity to a stressor, as well as the aforementioned TNF-a and geometric mean telomerase, were measured in peripheral blood lymphocytes. Omega-3 supplements significantly decreased the aforementioned IL-6 reactivity to a stressful event, in a dose-response fashion.
Valeriana officinalis
Valeriana officinalis, a plant native to Europe and Asia, has been used for centuries to treat anxiety, stress, and insomnia. It has been found to increase GABA, a neurotransmitter that helps to regulate mood.
Valerian root supplements are said to have a variety of benefits, including decreasing pain, improving sleep, and regulating blood pressure. However, they also have a few side effects, and they can interact with other herbs that have sedative effects, so they should be used with caution.
If you have high blood pressure, you are at a greater risk for stroke or heart attack, so it is important to stay healthy. Some studies have shown that valerian can help reduce headaches and hot flashes.
Valerian is also thought to promote calmness and relaxation. Studies have found that people who take a valerian supplement before bed are less likely to experience anxiety or insomnia.
A study on 31 outpatients with OCD showed that taking valerian for eight weeks reduced symptoms. Researchers suggest that the supplement may be useful for easing anxiety in stressful situations, but stronger evidence is needed to determine its effectiveness.
The sedative properties of valerian can be attributed to a chemical called valerenic acid. This compound inhibits an enzyme that destroys GABA, an important neurotransmitter that slows nerve cell activity.
Valerian is used in herbal supplement form to treat anxiety and insomnia. But it may not be effective, and you should ask your doctor before taking it. You should avoid taking it if you are pregnant, nursing, or taking any medications that interact with it, including MAOIs (monoamine oxidase inhibitors), as it can interfere with them.
L-theanine
L-theanine is a supplement that promotes relaxation, focus and mental health. It works by stimulating the production of the neurotransmitters serotonin and dopamine. Both of these substances contribute to a positive mood, increased energy and better memory.
Studies have found that the L-theanine supplement is effective in reducing the stress hormones cortisol and adrenaline. In addition, it can also improve melatonin levels, which support restful sleep.
A study on L-theanine was conducted by the National Center for Neurology and Psychiatry. Thirty healthy adults were given 200 mg of the supplement daily for four weeks. The results showed that 20% of participants experienced significant changes in cognitive functions.
Another study, this time by the Journal of Clinical Psychiatry, found that L-theanine improved both symptoms and mental clarity. It may be a useful tool for patients suffering from schizophrenia.
The researchers also conducted a pilot study with children with ADHD. This study showed that the L-theanine supplement was effective in enhancing their ability to fall asleep. Moreover, the results showed that L-theanine helped reduce the anxiety that is associated with sleep problems.
Despite the positive results, more research is needed to fully understand the effects of the supplement. Additionally, more studies are needed to determine how the supplement interacts with stimulants and medications.
Whether you want to use L-theanine for stress relief or to enhance your physical health, it’s important to consult your doctor first.
