Medically Reviewed

Live Your Best Life: Which Vitamins and Supplements Manage Stress

Stress and tension can seem like unwanted side effects of our modern lives. Learn about 4 vitamins & supplements scientifically-proven to manage stress.

Many people—millions, in fact!—live in a state of stress, accepting it as an unfortunate consequence of modern, fast-paced life. While it’s perfectly natural to experience stress from time to time—the stress response evolved from our natural “fight or flight” response—it shouldn’t be a daily visitor. Unmanaged stress can contribute to disrupted sleep, poor mood, low energy, and so much more.

Far too often, we rely on unhealthy behaviors, such as smoking or alcohol use, to manage our stress from time to time. This can perpetuate a negative cycle that’s difficult to break. Knowing this, it is not surprising that unmanaged stress is a contributing factor in so many health conditions.

If you’re committed to leading a life of less stress, we’ve outlined simple steps that you can begin today. We aren’t promising total bliss, but learning to manage your stress effectively can literally add years to your life!

Unchecked stress can take years off your life

Occasional stress affects our physical health, our mental health, and ultimately, our mortality. Emotional stress can even impact your memories.

While occasional stress is pervasive, there are ways to mitigate its effects. Besides practicing mindfulness or deep breathing regularly, eating a healthy diet and getting good exercise, several herbal supplements and vitamins have been shown to help alleviate situational stress and its symptoms.

These 4 herbal supplements are nature’s stress remedies

While stress may be more common these days, it has affected people for thousands of years. In ancient times, people used herbal therapies celebrated in traditional Chinese medicine and Ayurveda to help manage stress. Consider yourself a skeptic? Rest assured that recent clinical studies are lending credibility to long-held beliefs regarding the impact of herbal medicines.

1. Ashwagandha

Ashwagandha has a storied history in traditional Ayurvedic medicine. The entire plant, from roots to seeds, has beneficial properties, especially when it comes to relieving occasional stress.

The benefits of Ashwagandha are wide ranging, but it’s a superstar when it comes to getting people to feel less stressed. One particularly interesting study from 2017 showed a 44% reduction in stress levels after taking Ashwagandha, as opposed to just a 5.5% decrease in the group taking a placebo. A randomized 2012 clinical trial showed similarly impressive levels of stress reduction after just 60 days.

2. Rhodiola

Rhodiola is a plant native to the arctic regions of Asia and Europe which has a rich history of medical usage dating all the way back to 77 C.E. This plant, also known as Golden Root, is used for energy enhancement, to improve mood, and most critically, to manage stress.

In a 2009, double-blind study, Rhodiola was shown to reduce stress, and increase alertness in doctors on night shifts. Working the night shift is notoriously stressful, so anything that can help those folks should be able to help others, as well.

The most extensively studied property of Rhodiola is its ability to help people deal with fatigue. Since exhaustion often contributes to stress, anything that reduces fatigue can help in the battle against stress.

3. Valerian Root

The name might sound odd, but valerian is a perennial plant native to Europe. The name comes from the Latin word "valere" which means well-being. Valerian has been used to help with occasional stress, tension, and sleep disturbances since the second century A.D. There is encouraging evidence that supplementing with valerian root can reduce stress.

Valerian root is well-known for supporting quality sleep.. This is largely due to its calming effect. The best part?

Because lack of sleep is a trigger for stress, one of the best things you can do to improve your stress levels is get a good night's rest. If valerian root helps, it can be a potent, tool in your de-stressing toolkit.

4. Bacopa

Bacopa is a perennial herb that has proven stress-reducing benefits as an adaptogen. It’s been used as part of Indian Ayurvedic medicine for centuries to enhance learning, boost memory, sharpen focus, lower stress, and improve mood.

In a 2011 study using animals as subjects, Bacopa was actually shown to increase the length of the brain's nerves, which may result in speeding up communication between these nerves.

Modern research has also focused on Bacopa’s remarkable ability to relieve stress associated with multitasking, which it may achieve partly by managing cortisol levels in the blood. Cortisol is a stimulating stress hormone, so maintaining healthy levels can have a powerful relaxation effect. Participants also reported a boost in overall well-being.

How vitamin and mineral deficiencies can contribute to stress

1. Vitamin B complex

Low energy and fatigue can contribute to irritability and stress levels. This is why the B vitamins, which are well-known for keeping energy levels high and improving cognitive performance, can have a positive effect. Clinical data suggests that supplementing with a vitamin B complex can help keep your energy high and stress low.

Clinical trials have also shown that supplementing with a vitamin B complex can help reduce “personal strain,” and depressed feelings when in high stress situations. In essence, it supports a feeling of calm and stability. If you want to be more relaxed (and focused!) under strain and pressure, supplementing with a B complex could be a major help.

2. Magnesium

Magnesium is a mineral that is essential for muscle and nerve function. Multiple studies have shown that magnesium is especially crucial for sleep, with supplementation helping in this regard. A 2012 study published by the National Institute of Health demonstrated that supplementing with magnesium can boost sleep quality by providing support for the nervous system.

As mentioned, occasional sleeplessness and stress from time to time go hand-in-hand. We all know the struggle and frustration of tossing and turning in bed all night. If that is something you struggle with, magnesium is worth consideration.

4 lifestyle tips for overcoming stress

It is important to keep in mind that the first line of defense against stress are three key lifestyle factors: relaxation, diet and exercise. If you eat a balanced diet and have a consistent movement practice, you are more likely to support healthy energy levels and successfully manage stress.

1. Be here now: mindfulness and meditation are key

Furthermore, breathing practices can be helpful for stress relief. Meditation in particular has been shown to be calming and helpful in reducing the symptoms of occasional stress and tension.

2. Unplug regularly

If it is work or personal relationships that have you stressed, you may want to “unplug” for a bit. Consider a 24- or 48-hour break from electronics and social media. A 2011 study showed that detaching from work-related communication during non-work time was positively associated with employee recovery and health. A small ritual like putting your cell phone out of sight, or even turning it off can lend immediate relief!

3. Drink green tea

Another way to reduce stress is to consume green tea, due to it’s L-theanine content. L-theanine is an amino acid found in green tea leaves. Studies show that L-theanine is particularly adept at reducing both the psychological and physiological stress responses.

Keep in mind that green tea does still contain caffeine. If you are sensitive to the stimulating effects of caffeine, consider a caffeine free green tea or a herbal alternative.

4. Connect with nature

There is an emerging body of science indicating the restorative power of natural settings and environments. This could mean immersing yourself in the outdoors with a day at the beach or a hike. Alternatively, you could introduce natural elements, like plants, into your office or home.

Live your best life

Yet, even those who meditate, drink tea, exercise, and eat healthy are going to deal with stress. It’s a part of living a full and active life.

That being the case, you will set yourself up for success if you strategically supplement with herbs and vitamins that are scientifically proven to help manage your occasional stress and boost your energy. Consult with your healthcare provider, or take an online lifestyle assessment to receive personalized supplement advice tailored to your unique needs.

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