Stress is an emotional problem that is increasingly common. There are many factors that trigger stress, ranging from work pressure, financial problems, to social life. If left unchecked without treatment, stress can lead to depression which affects mental and physical health. There are several ways you can do to deal with stress, ranging from learning relaxation techniques, eating nutritious foods, to exercise. In addition, taking several types of vitamins and supplements also allegedly can help reduce stress. Let’s find out the best vitamins and supplements for stress relief from the review below.
10 Best Vitamins and Supplements for Stress
Stress can make your health condition decreases. If it’s like this, consultation with a psychologist is recommended. However, you can also use the intake of supplements to deal with stress. How does it work?
How do vitamins work in supplements to deal with stress?
Stress is a natural physical and mental reaction to whatever danger or threat you experience. For example, fighting with a partner or being left by a loved one.
Stress that cannot be dealt with properly can endanger health. The reason is, stress can make a bad mood, insomnia, and other disturbing symptoms.
In the long run, stress will increase the risk of diseases, such as depression. So how do we deal with it? Well, to deal with stress, you can try taking supplements that contain vitamins.
Every day, our body is easily exposed to free radicals, such as pollution, cigarette smoke, sunlight, and chemicals. Now, when stressed, the formation of free radicals in the body will increase. As a result, the body’s cells will be attacked and damaged.
Vitamin supplements contain antioxidants that can help the body fight free radicals and reduce cell damage.
List of vitamin supplements to deal with stress
A study presented to the American Chemical Society by Samuel Champbell, Ph.D at the University of Alabama – Huntsville in 1999 revealed that Vitamin C can help normalize the levels of hormones released by the body during stress and which cause many problems such as those mentioned above. This study found that both chemical cortisol and corticosterone levels were reduced by regular consumption of Vitamin C.
Some foods that contain Vitamin C are generally from fruits such as oranges, mangoes, strawberries, tomatoes, or also from asparagus, cabbage, milk, butter, potatoes, fish, and liver.
Vitamin A is widely known as a powerful antioxidant. Antioxidants help the body cope with stress and the changes that occur due to stress. By consuming foods that contain lots of Vitamin A, you will help your body fight stress-causing hormones and return hormone levels to normal.
Some foods that contain Vitamin A such as carrots, pumpkin, fish oil, meat, milk, cheese, and liver.
A study in the Nutrition Journal found that people who are prone to stress and mood swings are known to be lacking in vitamin B intake. Providing vitamin B supplements to these people, the results show an increase in the mood so that stress levels are reduced.
Vitamin B1 helps to eliminate stress so much that it is often referred to as “Anti-Stress Vitamin”. This vitamin B1 helps deal with excess stress by encouraging the body to produce more adenosine triphosphate. These chemicals carry energy into the cells of the body so they can function properly. In addition, Vitamin B1 can also help strengthen the immune system.
Some foods that contain high levels of Vitamin B1 are eggs, seeds, liver (liver), yeast, potatoes, cereals, and wheat.
Also known as Pyridoxine, Vitamin B6 helps increase the production of norepinephrine and serotonin. These two hormones are the most important mood regulators. Lack of these two hormones will cause stress to depression.
Some foods that contain high levels of Vitamin B6 include carrots, sunflower seeds, shrimp, tuna, and spinach.
This vitamin is an important component of healthy brain function. Not only does it help overcome depression, but it can also prevent dementia and confusion.
Most people with Vitamin B12 deficiency are elderly people, people with gastrointestinal conditions or pernicious anemia, and vegetarians, and vegans. The main cause in the elderly is the lack of sufficient hydrochloric acid in their stomachs. Hydrochloric acid is what helps the absorption of Vitamin B12 in the body. Whereas Vitamin B12 deficiency in vegans and vegetarians is due to lack of Vitamin B12 coverage which is mainly found in animal products. Therefore, it is strongly recommended to use Vitamin B12 supplements in addition to consuming foods rich in Vitamin B12.
Some foods that contain high levels of Vitamin B12 are red meat, fish, poultry, milk, and eggs.
Commonly found in green tea leaves, L-theanine is an amino acid that can reduce anxiety and stress by increasing relaxation in the body. A relaxed body will make it easier for you to regulate emotions and ultimately reduce stress.
In addition, studies show that L-theanine is good for reducing psychological and physiological stress responses. Apart from consuming green tea, L-theanine is also available as a vitamin supplement. However, L-theanine from a cup of warm pure green tea will be more easily absorbed by the body than supplements.
Getting enough and good quality sleep can help the body fight stress. Unfortunately, the stress that has already come can actually make you have trouble sleeping soundly, or easily wake up several times at night.
In an effort to get a good night’s sleep, melatonin supplements can be a reinforcement. Melatonin is a sleep hormone and is often used as a supplement to reduce insomnia.
However, the use of melatonin cannot be in the long term because it can cause side effects such as headaches, weakness, and stomach cramps. People who have had surgery, receive organ transplants, and women who want to get pregnant should not consume this hormone.
Magnesium is an important mineral for maintaining nerve and muscle function and relaxing the body. In addition, magnesium is said to play an important role in regulating stress responses.
Various studies also show that magnesium is important for regulating your sleep. A 2012 study published by the National Institute of Health found supplements containing magnesium can improve sleep quality.
Magnesium is also found in avocados. Avocados are the best source of magnesium for the body because they are very easily absorbed.
Valerian root is a herbal plant from Europe which is known to overcome sleep anxiety and disorders due to its calming properties.
Valerian root can help you increase the quantity and quality of sleep, but without leaving the effect of excessive sleepiness in the morning.
However, because this plant thrives in Europe, to get its benefits, valerian root is available in supplement form.
Rhodiola Rosea is also known as the golden root. Traditionally known as a plant that is powerful enough to fight viral infections, relieve depression, lose weight, increase energy, even help improve low sex drive as well.
These herbs, which are commonly found in the mountains of Asia and Russia, are usually sold in dry form and enjoyed as a tea. There is also a supplement.
Vitamin supplements for dealing with stress are only complementary
Before taking supplements to deal with stress, you must consult a doctor first. The reason, vitamin supplements only function as a complement to help manage stress. So, you can’t just rely on supplements to relieve stress.
You still need to prioritize the adoption of a healthier lifestyle, such as getting enough sleep, exercise, and increasing the intake of nutritious foods, such as vegetables, fruit, nuts, and wheat. You also need to learn to practice breathing and control your mind to stay positive when stress occurs.
The doctor will help consider whether you need to get additional vitamins from supplements or not.
You need to know that vitamin supplements to deal with stress are not arbitrary because they can cause side effects if consumed in excessive amounts. Instead of relieving stress, supplements may cause other health problems for you.
Just like medicine or food, supplements also contain certain substances that cause allergies in some people. So, tell your doctor if you have allergies or other health problems during a consultation.
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Disclaimer: The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. ALWAYS consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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