Everyone experiences different stressors in their lives sometimes, and the most common are those related to money, relationships, and health.
Acute or chronic stress can cause fatigue, headaches, and upset stomach, as well as nervousness and anger.
Good nutrition, regular exercise, and getting adequate sleep are the best ways to help your body combat stress.
However, vitamins and supplements can also help you relieve symptoms of anxiety.
These are the top five vitamins and supplements that can help you relieve stress and anxiety.
B complex vitamins
B vitamins are a group of eight different types of vitamins that work together to manage many processes in the body, including stress levels.
It has been shown that high doses of B vitamins, particularly B12, can improve stress symptoms, including mood and energy, as well as lowering blood levels of homocysteine.
B complex supplements are generally safe to take when consumed within the recommended dosage levels. However, if taken in large quantities, they can cause nerve pain and other side effects.
They are also water-soluble so any excessive intake is excreted through the urine.
If you don’t want to take the vitamin orally, you can attach a B12 patch to your skin instead to reap all the benefits it provides.
Melatonin
It is essential to get enough quality sleep in order to relieve stress. Otherwise, high levels of it can lead to insomnia, a sleep disorder characterized by difficulties falling asleep or staying asleep.
However, getting enough sleep can be difficult if you are stressed all the time. Melatonin is a supplement that can get you to fall asleep faster and help you sleep better.
The main function of this supplement is to regulate your body’s sleep-wake cycle.
The hormone’s levels increase in the evening when it is dark, to promote sleep, and decrease in the morning when the sun is bright to promote wakefulness.
L-theanine
L-theanine, an amino acid found most often in tea leaves, has been shown to promote relaxation and decrease stress levels without causing sedative effects.
In fact, that’s why many people drink green tea as the L-theanine present in this tea type can help reduce anxiety while improving memory and attention.
Drinking such a beverage contains around 200 mg of L-theanine, in addition to other nutrients, which can help reduce the levels of the stress hormone cortisol.
If you choose to take it in the form of a supplement, make sure it is between 200-600 mg per day to get most of its relaxation benefits.
Magnesium
Magnesium is another supplement you can take to reduce stress. This mineral is most commonly used to relax tight muscles and promote relaxation.
It works to counteract stress by binding to gamma-aminobutyric acid, or GABA, receptors in the brain.
When GABA levels are low, this can lead to anxiety, nervousness, irritability, insomnia, and increased stress.
The supplement can also be used to lower blood sugar levels and reduce inflammation, both of which can lead to less stress and anxiety.
So, whether you are looking for natural stress relief or simply want to learn more about natural methods of achieving optimal health and well-being, magnesium supplements would be a great addition to your daily routine.
Vitamin D
Another vitamin you can take to reduce your stress levels is vitamin D.
Whether you take it in the form of a supplement, from food, or directly from the sun, this vitamin will provide you with plenty of health benefits including reduced fatigue, feelings of depression or anxiety, joint pain and mood swings, just to name a few.
However, just like with every other supplement, you need to be careful about taking the right dosage.
That’s why it is necessary that you speak with your healthcare provider to determine whether you have a vitamin D deficiency, and if so, what the right dosage would be for you.
Your doctor might recommend a supplement that includes vitamins D, B, and magnesium, all of which have been proven to help with stress reduction.
Final thoughts
Stress can be caused by many factors in our daily lives. In addition to eating healthy, exercising, and getting adequate sleep, numerous vitamins and supplements have been shown to reduce stress symptoms, with the most effective being B complex vitamins, L-theanine, and magnesium, as well as vitamin D.
Whichever supplement you choose to take, be sure to talk to your doctor first to tell you which one will provide you with the best stress relief.