Stress can be acute or chronic and lead to fatigue, headaches, stomach aches, nervousness, irritability, or anger. Regular exercise, adequate sleep, and a good diet are among the best ways to better equip your body to fight stress, but many vitamins and supplements can also help.
1 rhodiola rosea
One study showed that taking 400 mg of rhodiola extract daily for 12 weeks improved associated symptoms, including anxiety, fatigue, and irritability.
Rhodiola can be used to help combat stress and may help combat fatigue, depression, and anxiety. It is a herb that grows in regions of Russia and Asia. It has long been known as an adaptogen, a natural, non-toxic herb that stimulates the body’s stress response system to increase resistance to stress. Rhodiola’s adaptogenic properties are associated with two of its powerful active ingredients – rosavin and salidroside. An 8-week study in 100 people with symptoms of chronic fatigue, such as poor sleep quality and poor short-term memory and focus, found that daily supplementation with 400 mg of rhodiola extract improved symptoms after just one week.
Melatonin supplement dosage ranges from 0.3 to 10 mg. It is best to start with the lowest possible dose and increase the dose if necessary. Best use: Melatonin supplements are especially indicated for people who have difficulty falling asleep and staying asleep.
It is important to get enough quality sleep to relieve stress. Stress is strongly associated with insomnia, a sleep disorder characterized by difficulty falling or staying asleep, or both. However, it is not always easy to get good sleep if you are stressed, which can make the situation worse. Melatonin is a natural hormone that regulates the body’s circadian rhythm, or sleep-wake cycle. Levels of this hormone increase in the evening, when it is dark, to promote sleep, and decrease in the morning when it is light, to promote wakefulness.
In a review of 19 studies including 1,683 people with primary sleep disorders, those not caused by another condition, melatonin decreased sleep time, increased total sleep time, and improved overall sleep quality, compared to placebo sleep.
Another analysis of 7 studies including 205 people looked at the effectiveness of melatonin in managing secondary sleep disorders, that is, those caused by another condition, such as stress or depression. This analysis showed that melatonin decreased sleep time and increased total sleep time, but had no significant effect on sleep quality, compared to placebo. Although melatonin is a natural hormone, melatonin supplementation does not affect the body’s production of it. Melatonin is also not normally formed.
How to use it: A study looking at the safety and effectiveness of ashwagandha supplements in people with chronic stress noted that taking 600 mg of ashwagandha for 60 days was safe and well tolerated. Best use for: Ashwagandha is good for reducing stress levels, raising mood, and reducing cortisol levels. Ashwagandha (Withania somnifera) is an adaptogenic herb that originated in India, where it is used in Indian Ayurveda, one of the world’s oldest medicinal systems.
Like rhodiola, ashwagandha is believed to improve the body’s resistance to physical and mental stress. In a study of the anti-stress effects of ashwagandha, researchers randomly assigned 60 people with mild stress to receive 240 mg of a standard ashwagandha extract or a placebo daily for 60 days. Compared to a placebo, ashwagandha supplementation was strongly associated with greater reductions in stress, anxiety, and depression. Ashwagandha has also been linked to a 23% decrease in levels of cortisol, the morning stress hormone. In addition, a review of five studies looking at the effects of ashwagandha on anxiety and stress found that people who took ashwagandha extract performed better on tests measuring levels of stress, anxiety, and fatigue.
How to use it: An older study showed that taking a supplement containing 200 mg of theanine reduces stress levels, such as heart rate, in response to performing a mentally stressful task. Best Use for: L-theanine is a natural component of tea leaves that has been shown to reduce stress and promote relaxation. L-Theanine is an amino acid commonly found in tea leaves. It has been studied for its ability to promote relaxation and reduce stress without producing sedative effects. A review of 21 studies including nearly 68,000 people found that drinking green tea was associated with reduced anxiety and improved memory and attention. These effects are attributed to the synergistic effects of the caffeine and L-theanine in tea, with each component individually having a lower effect. However, studies show that L-theanine alone can still help relieve stress.
L-theanine is well tolerated and safe when taken at its effective relaxation dose, which ranges from 200 to 600 mg daily in capsule form. For comparison, L-theanine accounts for 1-2% of the dry weight of the leaves, which translates to 10-20 mg of L-theanine per bag of commercially available tea. However, drinking tea is unlikely to have a noticeable effect on stress. However, many people find that drinking tea helps with relaxation.
5 vitamins of group B
The B complex vitamins generally contain all eight of the B vitamins, and these vitamins play an important role in the functioning of the body. These vitamins play an important role in your metabolism by turning the food you eat into usable energy. B vitamins are also essential for a healthy heart and brain.
Food sources of B vitamins are grains, meat, legumes, eggs, dairy products, and leafy green vegetables. Interestingly, high doses of B vitamins have been suggested to improve symptoms of stress, such as mood and energy levels, by reducing blood levels of the amino acid homocysteine.
High levels of homocysteine are associated with stress and an increased risk of many diseases, including heart disease, dementia, and colorectal cancer. Additionally, a review of 8 studies including 1,292 people found that taking a multivitamin and mineral supplement improved many aspects of mood, including stress, anxiety, and energy. Although the supplement contains many other vitamins and minerals, the study authors suggested that supplements containing high doses of B vitamins may be more effective at improving certain aspects of mood.
Another study observed similar results, suggesting that taking B vitamins as part of a multivitamin and mineral supplement may improve mood and stress by reducing homocysteine levels. However, it is not known whether people who already have low levels of homocysteine will experience the same effects.
Vitamin B complex supplements are generally considered safe when taken within recommended doses. However, it can cause harmful side effects, such as nerve pain, when taken in large amounts. Plus it’s water soluble, so your body will excrete any excess through your urine.
* Presse Santé strives to impart medical knowledge in a language accessible to all. In no way can the information provided replace medical advice.
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