Although each individual has unique life stressors, factors associated with pressure on the job, relationships, health, and money have a tendency to be the most common. Stress could be chronic or acute and could result in anger or irritability, nervousness, an upset stomach, headaches, or fatigue. Frequent exercise, good nutrition, and an adequate amount of sleep are a few of the optimum ways to better gear up the body to fight against stress, however, many supplements and vitamins could also assist in this venture. Below we have compiled a list of some of the best supplements and vitamins to aid in the fight against stress.
This is a herb that grows in the mountainous, cold regions of Asia and Russia. Rhodiola Rosea has for decades been known as an adaptogen, which is a nontoxic, organic herb that encourages the body’s response to stress to increase its resistance. The adaptogen characteristics of Rhodiola are connected to salidroside and rosavin, which are two of the herb’s actively potent ingredients.
A study which was conducted over a period of two months saw one hundred participants that were suffering from symptoms of chronic fatigue, like impairments in their concentration and short term memory, and poor quality of sleep discovered that supplementing with 400 milligrams of Rhodiola extract every day made an improvement on the symptoms after just one week. As the study continued the symptoms declined.
One of the things that are vital in the relieving of stress is the ability to get adequate amounts of quality sleep. Stress is linked strongly to insomnia, which is a sleep condition that is characterized by hardships in falling and staying asleep, or one or the other. However, achieving adequate amounts of quality sleep might not be a simple task especially if the individual is already under stress that could actually worsen its severity. Melatonin is a hormone that is naturally produced in the body which controls the circadian rhythm in the body, which is the sleep-wake cycle.
The hormone levels increase during the evening as it becomes dark in order to encourage sleep and then decrease in the morning as there is light in order to endorse waking up. A review that was conducted on seven separate studies which involved 205 individuals assessed the efficiency of melatonin for controlling secondary sleep disorders, which are the ones resulting from another condition, such as depression or stress. This assessment pointed out that melatonin reduced the time it took individuals to fall asleep and raised the total amount of sleep time, however, it did not impact the quality of sleep in any significant way when compared to the placebo.
This adaptogenic herb is native to India, a place where it has been utilized in Indian Ayurveda, which is considered to be one of the planet’s oldest forms of medicinal systems. Ashwagandha, just like Rhodiola, is considered to amplify the body’s resistance to mental and physical stress. In a study conducted on the ashwagandha’s stress-relieving effects, scientists randomized sixty individuals that suffered from mild stress to receive 240 milligrams of a standardized extract of ashwagandha or a placebo each day for sixty days.
When compared to the placebo, the ashwagandha supplementation was strongly connected to greater reductions in depression, anxiety, and stress. It was also associated with a twenty-three percent decrease in cortisol, which is a stress hormone, levels in the morning. Additionally, an assessment of five studies investigating the impact of ashwagandha on stress and anxiety saw that individuals who supplemented with ashwagandha extract received better test results when measuring levels of fatigue, anxiety, and stress.
B Complex Vitamins
The B complex vitamins typically consist of all the eight B vitamins. These vitamins are known to play a vital role in metabolism via the transformation of the food that we consume into energy that is usable. B vitamins are essential for the brain and heart health as well.
The foods which persons can find the best concentration of B vitamins include leafy greens, dairy products, eggs, legumes, meats, and grains. It is interesting to note that high doses of B vitamins have been reported to show an improvement in symptoms of stress, such as energy and mood levels, via the reduction in blood levels of amino acid homocysteine, which at high levels are connected to stress and an increased chance of developing conditions such as colorectal cancer, dementia, and heart disease.
In a study that was conducted over the course of twelve weeks, saw sixty individuals that suffered from work-related stress, taking one of the two forms of B complex vitamin supplements experienced reduced symptoms of work-related stress, which included fatigue, anger, and depression as compared with the individuals that were given the placebo. Although the supplement provided consisted of other minerals and vitamins, it was concluded by the scientists that supplements that contained a high dosage of B vitamin complex might be more effective in the improvement of aspects of mood.
Kava is an evergreen shrub grown in tropical regions but is native to the South Pacific islands. It contains active compounds known as kavalactones, which have been widely studied for the stress-reducing properties that they have. Kavalactones are believed to contain the breakdown of gamma-aminobutyric acid or GABA, which is a neurotransmitter that reduces the activity of the nervous system, providing a calming effect, which has the potential to relieve sensations of stress and anxiety.
An assessment of eleven studies involving 645 individuals discovered that taking kava extract relieved anxiety, which is a common symptom of stress. There have been serious side effects such as damage to the liver that has been connected to the use of kava supplements, possibly due to the use of the less expensive section of the kava plant, like the stems or leaves rather than the roots or supplement adulteration. Therefore is taking the kava supplement ensures that it is from a reputable manufacturer that is independently tested by organizations such as NSF International.