Today, stress has become an integral aspect in everyone’s life, but this should not be an excuse to allow stress to dictate our lives.

More exercise, meditation, and adequate sleep, vitamins and certain supplements can be helpful in controlling stress.

In this blog, Karetrip will assist you to go through the list of the 7 vitamins and supplements that dietitians suggest for stress relief.

Finding some of these natural remedies can assist in moderating your emotions as well as increasing energy resulting in a healthier body and mind.

Stress and Vitamin Supplements

Stress in modern society can hardly be expected . Be it stress at the workplace, difficulties in life, or even events happening around the world, most of us are in search of ways to deal with stress.

Nevertheless, besides adopting certain changes to the everyday schedule, it is also beneficial to introduce specific vitamins and supplements to reduce stress. However, with the opportunity of choosing from a wide variety of foods it might be challenging to make a choice.

In order to make this easier, we have enlisted dietitians, and have listed down the seven best vitamins/supplements that will help combat stress. These are as discussed below:

1. Magnesium

Magnesium is known as one of the most well known minerals and is, in fact, nicknamed nature’s relaxant. The hormone is also closely implicated in more than 300 biochemical activities in the body and it has stress regulation functions. This one is good for the nervous system, muscle relaxation, and proper sleep.

How does it help with stress? Here’s how:

• Nervous System Regulation:Attaches itself to neural messengers that transmit signals within the brain and the rest of the body, as in calcium.

• Muscle Relaxation: It assists in the relaxation of muscles and avoids the physical stiffness that comes as a result of stress.

• Sleep Quality: It should also be noted that stress disrupts sleep and adequate amounts of magnesium will improve sleep.

Sources: Vegetables especially those that are green in colour, nuts, seeds and whole grains. There are supplements in different types including magnesium citrate and magnesium glycinate.

2. B Vitamins

For the overall well being and proper functioning of the mind , intake of B group Vitamins particularly B6, B9 (folate) and B12 is necessary . They are involved in the synthesis of serotonin and dopamine which are the neurotransmitters that control moods, and feelings of well-being respectively.

These help in:

• Energy Production: B vitamins particularly assist in the foods to be transformed into energy therefore help fight fatigue resulting from stress.

• Mood Regulation: They help in the creation of those hormones that control the mood and stress in the body.

• Brain Health: B vitamins are helpful for mental health and cognitive features of the brain.

Sources: Red meats, poultry, fish, eggs, dairy, beans, nuts, and green leafy vegetables. They also come in different forms: combinations and dosages from the basic supplements.

3. Vitamin D

Vitamin D is well understood as the sunshine vitamin since the body produces it in response to the sun’s ultraviolet light. This elevates mood and immunity strength.

It helps through:

• Mood Regulation: Vitamin D also plays a role in synthesis of serotonin which has a role in determining mood swings and sleeping patterns.

• Immune Support: It increases the body capability of fighting infections that are usually caused by unrelenting stress.

• Bone Health: Vitamin D is a crucial nutrient in bone health; this nutrient can be indirectly impacted upon by stress.

Sources: Sunlight, fatty fish, dairy products containing added vitamin D, vitamin D supplements.

4 . Ashwagandha

Ashwagandha is an adaptogen that people have been using for a long time in the Indian system of medicine called the Ayurveda.

This mainly assists in lowering cortisol levels which is the hormone responsible for stress and also in assisting to pump up the body resistance.

• Cortisol Regulation: One admirable side benefit of Ashwagandha is that it directly decreases Cortisol which is a stress generating hormone.

• Energy and Vitality: It helps in the release and also the increase of energy with such a reduction of fatigue levels.

• Mental Clarity: It can also improve some brain related performance and contains antidepressants and anxiolytics mechanisms.

Sources: Ashwagandha comes in powder, capsules and liquid extract form but it is more readily available in capsules.

5. Omega-3 Fatty Acids

This suggests that omega 3 fatty acids, particularly EPA and DHA, are crucial to brain health as well as in modulating the inflammatory response.

It is localised in the brain tissue and is crucial in the concept formation process which takes place in the human brain.

• Omega-3 reduces the levels of inflammation, often associated with the occurrence of stress on a regular basis.

• It also has an anti-inflammatory process in its composition. It is one of those foods that have the power of improving the health of the brain, thereby improving mood and cognition.

• Also, Omega- 3s are beneficial to the heart, an organ that gets impacted due to stress.

Sources : Salmon, mackerel, sardines, flaxseed, chia seed, walnut and fish oil capsule are some examples of sources of omega-3 types.

6. L-Theanine

L-Theanine is an amino acid that is primarily sourced from green tea. That will help in overall relaxation This extract is said to have a calming effect on muscles. This taste is most of the time associated with green tea.

L-Theanine possesses attributes that aid in relaxation since it is documented to help in the synthesis of GABA, serotonin and dopamine. In addition, it may also directly address a variety of problems associated with anxiety for example, problems with concentration. L-Theanine helps in improving sleep because stress typically disrupts this.

Sources: Foods and drinks containing tea and L-theanine; green tea; black tea.

7. Rhodiola Rosea

Another powerful adaptogenic herb that is also useful in the reduction of stress is Rhodiola Rosea. It also contributes to raising the stress tolerance level of the body in relation to physical and mental kinds of stress.

Another effect of this nutrient on the body is on stress hormones because it helps the body to handle stress. It also can raise energy and physical and mental output.

Rhodiola is a type of plant that, through research, was found to have properties that help in improving the mood and reducing the levels of anxiety and depression like signs. Thus, it has an impact on their mood and this makes it play the role of a mood enhancer.

Sources: Rhodiola is available in the market in the form of capsules and liquid extract.

The information provided represents the views and opinions of Karetrip. It is crucial to conduct your own independent research before making any decisions regarding your healthcare journey. - Disclaimer