Supplements for Managing Stress
Before trying any new supplements for managing stress, it’s imperative to ask your healthcare professional about potential medication interactions or safety concerns.
While people may use supplements to help manage anxiety, they do not provide a cure. Therefore, when selecting complements, be wary of products that claim to treat or cure anxiety disorders.
A Fast Peek at Supplements for Managing Stress
Anxiety is a common mental health condition. Over 33% of people will experience an anxiety disorder during their lifetime.
Anxiety disorders include:
- Generalized anxiety disorder (GAD).
- Panic disorder with or without agoraphobia.
- Social anxiety disorder (SAD).
- Specific phobias.
- Separation anxiety disorder.
Treatment often involves psychological therapies, such as cognitive behavior therapy or medication.
However, research suggests that dietary changes, including taking specific vitamins, minerals, and other supplements, may also be helpful for people with anxiety disorders.
Pure Encapsulations Magnesium Glycinate
Pure Encapsulations Magnesium Glycinate is a highly absorbable form of magnesium, making it a good choice for anxiety.
The supplements are certified by United States Pharmacopeia (USP). This independent, nonprofit organization sets strict standards for the identity, quality, and purity of dietary supplements.
In addition to being tested by third-party labs, Pure Encapsulations supplements are also certified gluten-free and GMO-free. Each capsule provides 120 mg of magnesium.
Vitamin D3
Vitamin D3 is a fat-soluble nutrient essential for brain function and mood regulation. Many people are lacking in or have sub-optimal vitamin D levels. This problem may be extensive in people with mental health conditions, including anxiety disorders.
The best natural sources of vitamin D include fatty cold-water fish (such as salmon, mackerel, and tuna), fish liver oil, egg yolk, cheese, beef liver, and mushrooms exposed to UV light.
Nature’s Way Chamomile
Chamomile is an herb known for its calming properties. While it’s more commonly consumed as a tea, chamomile supplements may benefit people with anxiety.
Research suggests that chamomile has anti-anxiety and antidepressant properties.
One study in 93 people with moderate to severe GAD found that daily treatment.
1, 500 mg of pharmaceutical-grade chamomile extract for 26 weeks significantly reduced anxiety symptoms compared with a placebo treatment.
Nature’s Way Chamomile is a good option, as it’s gluten-free and certified by TRU-ID.
L-theanine supplements
from Amazon
Take your stress and anxiety down a notch with Integrative Therapeutics L-Theanine.
L-theanine is an amino acid found naturally in green tea. It can help reduce stress levels, making it an excellent choice if you’re looking to unwind after a long day at work.
Quicksilver Scientific Liposomal Vitamin C
from Amazon
Whether you’ve been feeling more stressed than usual or want to support your overall health, this high-quality vitamin C supplement is a wise choice.
Vitamin C is an antioxidant that helps protect cells from oxidative stress. Research shows that vitamin C can lower anxiety levels and physical symptoms of stress (27Trusted Source).
This liposomal vitamin C supplement delivers 1 000 mg of highly absorbable vitamin C per teaspoon (5 mL).
In particular, the Nordic Naturals ProOmega supplement is a good choice for those with anxiety, as it provides 2,000 mg of omega-3s per 2 soft gel servings.
The Nordic Naturals website provides a certificate of analysis for each supplement to document that it has undergone testing for quality and purity and adheres to specifications and standards.
Pure Encapsulations Curcumin 500 with Bioperine
from Amazon
Curcumin is a polyphenol compound found in turmeric that’s been shown to have powerful antioxidant and anti-inflammatory properties. It may have antidepressant and anti-anxiety properties as well.
A 2017 study in 123 people with major depressive disorder demonstrated that those who received
500–1 000 mg of curcumin or 500 mg of curcumin combined with 30 mg of saffron per day for 12 weeks had more significant improvements in anxiety symptoms than those who took a placebo.
Curcumin has also been shown to reduce anxiety in people with diabetes and obesity, and depression.
Medterra CBD Capsules
from Medterra Good Night Liposomal CBD+ capsules provide efficient, fast-acting delivery of Medterra’s popular CBD plus a soothing blend of sleep enhancers. Our proprietary Liposomal technology results in up to 10x faster absorption than traditional oral capsules, giving you the benefits of CBD on demand.
Cannabidiol (CBD) has become a popular natural remedy for several health conditions, including anxiety.
Multivitamins
From Amazon
Research suggests that multivitamin supplements may help improve anxiety symptoms.
For example, one study found a Multi-vitamin containing B vitamins, vitamin C, calcium, magnesium, and zinc for 30 days. This led to a significant decrease in anxiety symptoms in young adults compared with a placebo.
Additionally, an older review of 8 studies found that treatment with Multi-vitamin and Multi-mineral supplements for at least 28 days. Reduced perceived stress and anxiety levels in healthy people.
The review also found that supplements containing high-dose B vitamins may be more effective than those containing low B vitamins.
Remember that Multi-vitamins aren’t one size fits all. And some multi-vitamins may be inappropriate for certain people. Nutrient needs depend on several factors, including age, gender, and overall health.
For example, younger women may benefit from additional iron in their diet. In contrast, men and postmenopausal women typically have lower iron needs.
Before taking a Multi-vitamin for anxiety, be sure to talk with your healthcare professional, as they can help you choose a product that’s appropriate for your needs.
How to choose
If you’re interested in taking supplements to manage anxiety, it’s essential to speak with your healthcare professional first.
Not all supplements are safe or appropriate for people with anxiety, especially if you’re taking one or more medications.
Also, be aware of supplement blends that are marketed to treat or cure anxiety.
Although some supplements have been shown to help reduce anxiety symptoms. Other interventions may be more effective, such as therapy, diet, lifestyle modification, and medication.
When shopping for supplements, always purchase products from reputable manufacturers.
Look for supplements that are certified by third-party organizations like NSF International and USP.
These organizations test supplements for potency, contaminants, and more to ensure consumers receive a safe and quality product.
The Best Vitamins and Supplements for Stress
Here are the 7 best vitamins and supplements to help you combat stress.
Rhodiola Rosea
from Amazon
- How to use: A study showed that taking 400 mg of Rhodiola extract daily for 12 weeks improved associated symptoms, including anxiety, exhaustion, and irritability.
- Best used for: Rhodiola may help combat stress and help fight fatigue, depression, and anxiety.
Rhodiola (Rhodiola Rosea) is an herb that grows in regions of Russia and Asia.
Obesity is a condition in which excess body fat has accumulated to the extent that it may harm health, leading to reduced life expectancy and/or increased health problems.
With the prevalence of obesity rising globally in recent decades, numerous studies have investigated its causes and potential treatments.
In this program, you’ll get the facts about how obesity develops, how it can affect sleep, what drugs are available to help reduce weight. And one unique approach that is natural and can be effective for many people who struggle with their weight.
Melatonin
from Amazon
Melatonin from Hemp Medical Benefits
When is the last time you were indeed and totally relaxed?
Sure, you may be able to clear your mind for a moment or two when you meditate or breathe deeply, but, likely, there are always going to be some worries that creep in.
That’s why we recommend Melatonin. It’s a natural hormone that regulates your body’s circadian rhythm or sleep-wake cycle.
Levels of the hormone increase in the evening when it’s dark to promote sleep and decrease in the morning when it’s light to promote wakefulness.
Glycine from Amazon
- How to use: A small study found that supplementing with 3 grams of Glycine before bed reduced daytime sleepiness and fatigue following 3 days of sleep deprivation.
- Best used for: Glycine is known to have calming effects and can be helpful for trouble sleeping and trouble focusing.
Glycine
Amazon’s Glycine is a dietary supplement that contains Glycine, an amino acid.
Found no published human studies exploring Glycine’s use for improving sleep quality or performance on memory recognition tasks.
The most commonly reported side effect was minor stomach upset, which occurred in less than 1 percent of people who took the supplement.
Our reviewer found one study that suggests Glycine may help improve sleep quality and performance on memory recognition tests. Still, more research is needed to prove the supplement’s benefits for reducing stress.
Ashwagandha
from Amazon
- How to use: A study investigating the safety and efficacy of ashwagandha supplements in people with chronic stress noted that taking 600 mg of ashwagandha for 60 days was safe and well-tolerated.
- Best used for: Ashwagandha is good for lowering stress levels, elevating mood, and lowering cortisol levels.
Ashwagandha (Withania somnifera) is an adaptogenic herb native to India.
Ashwagandha is one of the few herbs that have been shown to have both immune-enhancing (immunomodulatory) and anti-inflammatory properties.
Ashwagandha has also been used in Ayurveda, an ancient system of medicine practiced in India. For thousands of years, to reduce anxiety and stress and its anti-inflammatory and antioxidant properties.
L-theanine
from Amazon
- How to use: One older study showed that taking supplements with 200 mg of l-theanine reduced measures of stress, such as heart rate, in response to performing a mentally stressful task.
- Best used for: L-theanine is a natural component of tea leaves that has been shown to reduce stress and promote relaxation.
L-theanine
L-theanine is an amino acid most commonly found in tea leaves. It has been studied for its ability to promote relaxation and reduce stress without exerting sedative effects.
A review of 21 studies involving nearly 68,000 people found that drinking green tea reduced anxiety and improved memory and attention.
These effects were attributed to the synergistic effects of the caffeine and L-theanine in the tea.
As each ingredient on its own was found to have a lesser impact. However, studies suggest that L-theanine by itself may still help relieve stress.
B Complex Vitamins
from Amazon
- How to use: In one 12-week study involving 60 people with work-related stress, those taking one of two forms of a vitamin B complex supplement experienced more minor work-related stress symptoms, including depression, anger, and fatigue, than those in the placebo group.
- Best used for: The eight B vitamins, collectively known as B complex vitamins, may improve mood and reduce stress by either lowering homocysteine levels or maintaining healthy levels of this amino acid.
- B complex vitamins from Amazon
Please refer to the manufacturer’s product label for the most accurate and up-to-date product information.
A tiring day at work? Stay on your toes and stay energized when you take B complex vitamins from Amazon.
These multi-vitamins contain ample amounts of eight different types of B vitamins. These water-soluble vitamins play an essential role in metabolism by transforming the food you eat into usable energy.
They’re also critical for heart and brain health. Plus, high doses may improve mood and energy levels by lowering blood levels of the amino acid homocysteine, which is associated with stress, among other things.
B complex vitamins usually contain all eight B vitamins.
These vitamins play an essential role in metabolism by transforming the food you eat into usable energy. B vitamins are also critical for heart and brain health.
Food sources of B vitamins include grains, meats, legumes, eggs, dairy products, and leafy greens.
Interestingly, high doses of B vitamins have been suggested to improve symptoms of stress. Such as mood and energy levels by lowering blood levels of the amino acid homocysteine.
High homocysteine levels are associated with stress and an increased risk of several conditions, including heart disease, dementia, and colorectal cancer.
What’s more, a review of 8 studies involving 1,292 people found that taking a multi-vitamin and mineral supplement improved several aspects of mood, including stress, anxiety, and energy.
Though the supplement contained several other vitamins and minerals, the study’s authors suggested that supplements containing high doses of B vitamins may be more effective at improving aspects of mood.
Another study observed similar results. Suggesting that supplementing B vitamins as part of a multi-vitamin and mineral supplement. May improve mood and stress by lowering homocysteine levels.
However, it’s unclear whether people who already have low homocysteine levels will experience these same effects.
Vitamin B complex supplements are generally safe when taken within the recommended dosage ranges.
Caution may cause harmful side effects like nerve pain when taken in large amounts. Plus, they’re water-soluble, so your body excretes any excess through urine.
The Bottom Line
Anxiety is a common mental health condition. For some people, it can interfere with their daily activities.
Fortunately, anxiety disorders can be managed with therapy, medication, and dietary changes, including supplementation.
Research suggests that certain dietary supplements may help reduce anxiety symptoms, including magnesium, vitamin D, saffron, omega-3s, chamomile, L-theanine, vitamin C, curcumin, CBD, and multi-vitamins.
Suppose you’re interested in trying any of the supplements listed above. In that case, it’s best to first consult with your healthcare professional to ensure that the supplement is safe and appropriate for your specific needs.
Conclusion
Stress can be a good motivator. But it’s not healthy to carry around stress or let it pile up. And when you’re under stress, your body needs more vitamins and minerals than usual.
Many things can cause stress, but luckily, vitamins and other supplements may reduce the symptoms.
The following can help reduce stress: ashwagandha, Glycine, L-theanine, B complex vitamins, and CBD.
Regularly communicate with your physician before trying a new supplement, especially if you’re taking other medications, pregnant, or intending to become pregnant.
If stress continues to be an obstacle in your life, consider talking with a medical professional or therapist about potential resolutions.
Cheers,
Kevin