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When most people think of vitamins, they think of the ones that help keep them healthy and strong. But what you may not know is that there are specific vitamins that can also help relieve stress.
Taking these stress vitamins can improve your mood, get a better night's sleep, and feel more relaxed. So if you're feeling overwhelmed and stressed out, consider adding some of these vitamins to your daily routine.
Kava is a Pacific plant whose roots can be grounded into powder for use in brewed beverages, liquid medication, or capsule supplements. People who regularly consume this shrub are supposed to experience pleasant and relaxing emotions.
A big investigation on the effects of kava extract examined 645 anxious patients. Using the Hamilton Anxiety Scale to evaluate the impacts, researchers discovered that kava effectively reduces tension and anxiety.
Kava is used as a daily supplement to maintain low levels of tension and anxiety. If you are interested in the advantages of this plant, you may take kava capsules, liquid drops, beverages, or powders. The liquid forms of kava are pretty strong, so adhere to the dosage instructions.
If you overeat kava, unpleasant side effects such as dizziness, headache, or diarrhea may occur. Moreover, excessive kava use is connected with toxic liver damage. Consult your doctor before incorporating kava into your supplement regimen, and notify your providers if you are currently taking it.
In addition to alleviating anxiety, kava root may also assist in lowering pain and relaxing muscles.
L-theanine is an amino acid in green and black tea and some mushrooms. It functions to alleviate stress, depression, and sleep difficulties.
A 2019 research investigating the effects of L-theanine on stress-related symptoms and cognitive functioning in adults discovered that a larger intake of this amino acid causes humans to feel calmer in stressful situations.
Although L-theanine is derived from natural sources such as green tea, black tea, and mushrooms, it is often taken as a daily pill supplement.
L-theanine may do much more than lower stress levels, including the following:
The Asiatic and African herb Ashwagandha is often used as a stress-relieving supplement. Although it is not a vitamin, we have included it due to its stress-relieving properties. Even though herbal medications are rare in Western medicine, Ashwagandha may enhance energy and decrease inflammation and anxiety.
This herb does miracles by reducing cortisol levels. Notable healthcare institutions such as the Cleveland Clinic have endorsed Ashwagandha's advantages.
Ashwagandha may be applied topically or consumed orally. You may combine this herb with lotions or liquids and apply it to the afflicted region if you're using it to lessen inflammation.
Taking ashwagandha pills or incorporating them into beverages such as hot tea might relieve stress. Not everyone may benefit from ashwagandha pills, as the herb has been demonstrated to raise testosterone levels in males and likely has a similar effect on women. High testosterone levels in women are to decreased fertility and several adverse effects comparable to those seen in PCOS.
Magnesium is a mineral that the body uses to control dozens of activities, including nerve and muscle function, protein synthesis, and bone formation.
Research indicates that magnesium may be beneficial for those with moderate anxiety. A review of 18 studies published in May 2017 in the journal Nutrients showed that magnesium supplements might lower stress and anxiety. Still, the quality of the evidence was poor and additional study is required before magnesium can be established as a stress reliever.
Magnesium is present in green, leafy vegetables, nuts, seeds, legumes, whole grains, morning cereals, and other fortified foods. According to the National Institutes of Health, many of us do not consume enough. The NIH advises 310 to 320 mg of magnesium per day for most women, 400 to 420 mg per day for males, and no more than 350 mg of magnesium per day in supplement form for adults of either sex.
According to the National Institutes of Health, magnesium aspartate, citrate, lactate, and chloride are better absorbed than magnesium oxide or sulfate. Also, keep in mind that many laxatives and antacids include magnesium, so if you use these products, you must include the magnesium content in your daily magnesium intake from supplements.
Several medications, including bisphosphonates (used to treat osteoporosis), antibiotics, diuretics, and proton pump inhibitors, may interact with magnesium supplements or alter magnesium levels in the body. Consult your healthcare professional before using magnesium supplements if you are already taking any of the aforementioned drugs.
The Rhodiola Rosea plant, also known as golden root and arctic root, grows in the freezing highlands of Europe, Asia, and the Arctic.
A study published in the International Journal of Psychiatry in Clinical Practice in January 2018 suggested that Rhodiola extract may help treat stress symptoms.
Eight patients with anxiety who took Rhodiola for 14 days reported a considerable decrease in stress, tension, anger, bewilderment, despair and a significant increase in mood. However, the researchers stress that more research is necessary to establish if Rhodiola produced these effects, given the sample size of this study was quite small. To validate the benefits of rhodiola on stress and anxiety, further research with bigger sample sizes is required.
Rhodiola may be administered as a liquid extract, pill, or powder. Rhodiola has been used safely in trials lasting 6 to 12 weeks, according to the National Center for Complementary and Integrative Health, but nothing is known beyond that (NCCIH). It may result in adverse symptoms such as vertigo, dry mouth, or excessive salivation.
Melatonin, a hormone generated by the brain's pineal gland, regulates sleep patterns. Research indicates that people with recurrent anxiety and depression suffer from poor sleep. Melatonin pills may be an effective strategy to manage sleep schedules for those who struggle with falling asleep or staying asleep.
Unlike other stress-relieving vitamins and minerals, melatonin is uncommon in foods and beverages. However, there are strategies to increase the body's melatonin levels, including supplementation and reduced exposure to blue light (from phones, televisions, etc.).
With a growing understanding of how sleep impacts general health, melatonin pills are now readily accessible on every continent. Melatonin supplements are available in pill, gummy, liquid, and powder form.
Since sleep directly affects your mood the following day, it's crucial to determine when you've adapted to an appropriate melatonin dose. An overdose of melatonin may significantly affect the circadian rhythm, causing drowsiness and irritability. Symptoms of excessive melatonin use include dizziness, headaches, and daytime drowsiness. Before adding melatonin or any other dietary supplement to your regular routine, we advise consulting with a healthcare professional.
While melatonin is well known for its sleep-promoting properties, it may also improve eye health.
Melissa officinalis, sometimes known as lemon balm, is a lemon-scented plant that was widespread in Europe throughout the Middle Ages but is now grown worldwide. According to Mount Sinai, it was traditionally used as a moderate sedative and soothing agent, and it is currently being studied for its anti-anxiety benefits. The FDA has classified lemon balm as "generally regarded as safe."
Research published in June 2019 in the European Journal of Integrative Medicine suggests that lemon balm may help reduce anxiety and enhance sleep. The researchers observed 80 individuals who had coronary artery bypass surgery and gave half of the group 500 mg of lemon balm three times daily while the other half received a placebo. Those who took lemon balm had a 49% reduction in anxiety and a 54% improvement in sleep quality.
Two previous studies have connected lemon balm to improve mood in small groups of healthy but stressed young people. In one research, the lemon balm was provided as an extract in a yogurt snack and in the other as a beverage.
However, the study on lemon balm and anxiety is still in its infancy. Further studies with bigger sample sizes from various healthy groups are required to evaluate if lemon balm may help improve sleep and stress in humans.
Typically, the plant's leaves are used to make tea. Lemon balm is also available as a supplement in tablet and capsule form, and its extract may be found in lotions and ointments.
Mount Sinai reports lemon balm may interact with sedatives, thyroid drugs, and HIV treatments. Before trying this supplement, talk to your doctor first.
Stress is a part of life, but that doesn't mean you have to put up with it. You can take plenty of lifestyle changes and stress vitamins to help manage your anxiety.
Feel free to share your ideas if you ever feel overwhelmed and find comfort with a particular vitamin. We hope this article has given you some helpful tips, and we look forward to hearing from you soon!
* All the information and content in this blog post are intended for informational purposes only. It should not be a substitute for professional or medical advice. You should always speak with a licensed professional before you follow anything you read in this blog post.
The information is provided by By Hilda Wong. While we try to keep the information up to date and correct, we make no representations or warranties of any kind, express or implied, about the completeness, accuracy, reliability, suitability, or availability with respect to the website or the information, products, services, or related graphics contained on the post for any purpose.
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