Hey there, welcome to his blog post “How to Reduce Your Stress – 7 Best Vitamins And Supplements.” Job, money, health, relationships. These are reasons to get stressed. Stress is not good for your body. It causes a number of illnesses. Whether it’s chronic or acute stress, it can lead to stomach upset, insomnia, irritability, and even angry outbursts. If you’re having constant headaches, stress could be behind it.
In this article, we’re going to discuss the 7 best vitamins and supplements that can help. What is Rhodiola Rosea? Can melatonin make a difference? What about glycine and ashwagandha? We’ll be talking about all of these AND more…
Feeling stressed? Maybe Rhodiola can help. It’s a herb grown in Russia and Asia. It’s been known to help with your body’s stress response. What’s more, this wonderful herb is non-toxic. There are ingredients in Rhodiola that give it certain adaptogen properties.
And what’s an adaptogen? They’re non-toxic plants that help the body resist stressors of all kinds, whether they’re physical, chemical, or biological. They can help fight off stress, as well as anxiety and irritability. One study showed that taking 400 milligrams of Rhodiola extract every day for a period of 12 weeks reduced stress-related symptoms.
Another study with 100 participants was conducted over 8 weeks. The participants had chronic fatigue symptoms such as sleep quality and poor concentration, as well as short-term memory loss.
When the participants were given a 400-milligram supplement of Rhodiola, the symptoms improved just after a week. They continued to decrease over the 8 weeks. Do you feel irritated and frustrated often? What do you do to de-stress? Share your experiences with our community in the comments below…
One of the key aspects to reducing stress is a good night’s sleep. There has been a strong link between insomnia and stress. You may not be able to get enough sleep if you’re under stress, which could make things even worse.
The key to getting a good night’s rest is the hormone melatonin. This particular hormone regulates your body’s circadian rhythm. Melatonin levels in your body increase in the evening. This is to promote sleep. It is much lower when the sun is up. This is so you stay awake.
An analysis of 19 studies, with more than 1600 participants, showed that those who were suffering from sleep disorders fell asleep faster when they took melatonin compared to the groups that did not.
The best part about taking a melatonin supplement is that it doesn’t affect your body’s production of the hormone. It’s also a non-habit-forming supplement. The range of dosage is from 0.3 mg to 10 mg. It’s best to start with a lower dosage and go higher if you feel the need.
Glycine is an amino acid required by our body to make protein. It also reduces your core body temperature, which can help you sleep. Research has shown that glycine can increase your body’s resistance to stress. It also has a calming effect on your brain, which helps you get 8 hours of healthy sleep.
In another study, participants struggling with sleep were given 3 gms of glycine before they went to bed. They reported less fatigue, and an increase in alertness the next day, compared with the placebo group.
These results were particularly positive. Glycine can indeed be a good option for increasing your sleep and bringing down stress. Your body can tolerate glycine well, but taking a 9-gram dose on an empty stomach can bring on a grumpy stomach. Taking a 3-gram dosage has shown to not have any side effects.
Ashwagandha is a herb from India. Just like Rhodiola, ashwagandha can help increase your body’s resistance to stress. In a study of 60 participants with mild stress, one group was given 240 mg of ashwagandha extract every day for 60 days. The other group was given a placebo.
The group given the ashwagandha displayed a greater reduction in stress levels, anxiety and depression compared to the placebo group. There was also more than a 20% reduction in the stress hormone cortisol for the ashwagandha people.
The dosage for ashwagandha can be as high as 600 mg every day for 60 days for anyone with side effects. Before we move ahead, here’s another article you might like. Stress can definitely make you ill. But what about foods that might cost you your life? Read this article to learn more about the Top 16 Exotic Foods That Can Actually Kill You.
L-theanine (L-the‧a‧ni‧ne) is another amino acid. It’s found in tea leaves. This particular acid can reduce your stress levels without additional sedatives. More than 20 studies with 68,000 participants showed that green tea was specifically helpful in reducing anxiety levels, as well as improving your memory and attention.
The combination of caffeine and L-theanine in green tea was connected to this effect. When they were given separately, caffeine and L-theanine had a far lesser impact. But other studies have shown that L-theanine on its own can help lower stress.
One of the studies found that those who drank a beverage with 200 mg of L-theanine had lower levels of cortisol when faced with a stressful situation. You can have 200 to 600 mg of L-theanine every day in capsule form without suffering any side effects.
While drinking tea itself may not give you the best L-theanine, the act of drinking the beverage itself seems to relax a lot of people. So you can try whichever way works for you.
B complex vitamins have all 8 B vitamins. These vitamins are particularly important for metabolism when the food you eat is converted into energy. B vitamins also have a key role to play in the health of your heart and brain.
There are many foods that give you B vitamins. These include grains, meat, eggs, dairy, and leafy greens. But if you want to reduce your stress levels and improve your mood, you need to increase your B vitamins.
Continue Reading – How to Reduce Your Stress
The B vitamins work by reducing a particular type of amino acid in your blood. This amino acid is associated with increased stress, as well as other conditions like heart disease and dementia.
Research suggests that participants who took multivitamins and mineral supplements experienced a change in mood and reduced levels of stress and anxiety. Their energy levels were also higher.
Kava is an evergreen shrub from the South Pacific Islands. It’s made from the roots of this shrub and has been a part of traditional ceremonies among the Pacific Islanders. Kava has a special compound known to bring down your stress. It stops the breakdown of another important neurotransmitter called GABA.
GABA lowers your nervous system’s activity, which allows you to calm down. As a result, you feel less stressed and your anxiety levels are reduced. 11 studies with more than 600 participants showed that taking kava extract brought down your anxiety levels. While the roots of the kava shrub don’t really have any side effects, some supplements do.
The quality of the supplements is brought down a notch, because of the use of things like leaves and stems in the kava. So if you take kava supplements, make sure you choose a good brand. It’s best to talk with a doctor before choosing to take a supplement of any kind.
Vitamins and supplements can definitely help you de-stress. But sometimes it takes quite a while for us to even acknowledge we’re stressed in the first place. There are signs of emotional and mental exhaustion you need to look out for.
Stress and exhaustion can slowly kill you. Here’s what you need to know… Check out 11 Silent STRESS Signs That Are Killing You Slowly. You can also try 7 Warning Signs You Are Emotionally and Mentally Exhausted. Go ahead, click one. Or better yet, watch both, and learn more about how to maintain your mental health. Are you feeling stressed lately? Would you consider any of the supplements mentioned in the video? Let us know in the comments below!
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