Best Vitamins for stress

Stress is something that everyone has faced at one point in their life, and it doesn't always come with a warning. Stress can take its toll on your body if left unchecked, leaving you feeling anxious or worn down. We all know the best way to fight stress is through healthy lifestyle choices like exercise, meditation, and eating right, but what about vitamins? There are many different vitamins out there that help manage stress in other ways! These nine vitamins and minerals for stress will help you find the perfect Vitamin just for you! You may need something calming or energizing depending on how your body reacts to stress.

What is stress?

Stress is a physical or emotional response to a stressor. It's a normal, natural part of life that everyone experiences from time to time. However, when your stress becomes excessive, and you feel like it is taking over your body, lifestyle changes must be made to get rid of the excess energy or feeling overwhelmed by a situation.

Not all stressors are harmful and can make the body stronger.

Healthy Stress

There is stress that helps build the body and mind up in strength. This type of stress is called eustress. It's the kind that motivates you to finish a project or meet a deadline, which can be very healthy for the body and mind.

An exercise is also a form of stress. It puts pressure on the muscles, bones, and joints, requiring them to adapt by growing stronger.

Stress that's too much of a good thing isn't healthy at all, though, because it creates an imbalance in hormones.

Unhealthy Stress

Anything that overwhelms the body with no recovery period can lead to a breakdown in the body's systems. This is when stress becomes distress, and it will not have a healthy outcome for anyone who experiences it regularly.

Physical symptoms of distress include fatigue, muscle aches, pains, digestive problems such as bloating or diarrhea, headaches, difficulty sleeping through the night.

Why stress can be bad

Stress causes chemical changes in your body that slowly break it down. Harmful stress is not good for the body and can cause many problems. Prolonged stress produces cortisol, a stress hormone that breaks down tissue in places like your hippocampus, where memory comes from.

Stress can become distress, and it's not going to have a healthy outcome for anyone that experiences it regularly.

Physical symptoms of distress include fatigue, muscle aches, pains, digestive problems such as bloating or diarrhea, headaches, reduced sleep quality.

Long term stress can lead to heart disease, high blood pressure, diabetes, other chronic health problems, affect your mental health, depression, and anxiety.

 

Supplements for stress

Taking supplements for stress is not designed to fight off the stress but aid the body in recovery. Each Vitamin or supplement has a specific thing it helps with, such as sleep, cortisol levels, and balancing out other hormones that get out of whack with prolonged exposure to stress and anxiety.

Vitamins and minerals for stress can help reduce the effects of constant or extreme stress on your body. Vitamins are a great way to give you that extra kick when learning how to manage stress in your life.

Melatonin

Stress is known to disturb sleep. Melatonin is a supplement aimed at helping individuals sleep through the night when they are unable to. When you have taken melatonin, it helps with relaxation leading to restful sleep.

Ashwagandha

Ashwagandha is a root that helps with anxiety and relieves stress. It is common for people to take ashwagandha when they are in the middle of a stressful time, such as exams or job interviews. It works by reducing cortisol levels, and it helps fight fatigue.

Vitamin B

Complex B vitamins are used to help with stress and anxiety. B Vitamins help to keep your mind sharp by preventing mental fatigue, which can lead to stress.

There are multiple variations of the B Vitamins like vitamin B12, vitamin B complex, and vitamin B-50. They are all helpful for stress, but it is essential to check with your doctor before taking any vitamins or supplements because there could be side effects that people should watch out for.

Magnesium

Magnesium is a mineral that helps the body to remain calm. It works by removing stress, calming you down, and regulating your energy levels to help keep you in control of your emotions when facing stressful situations. Magnesium is excellent for people who experience chronic anxiety because it keeps the brain healthy while increasing serotonin production, preventing panic attacks or nervousness that comes with severe stress.

Kava

Kava is a herbal mixture for stress used in the Pacific Islands to help people relax and calm down. It works by increasing dopamine levels which can be low when stressed out, making us feel anxious or nervous. Kava helps reduce stress and increases focus so you can keep your mind on what's important instead of being overwhelmed with negative thoughts all day long.

Gaba

Gaba is an amino acid that acts as a neurotransmitter in the brain. It helps with chronic stress by promoting sleep which is crucial in reducing cortisol levels. It also can lower anxiety and therefore help you feel calmer when facing stressful situations.

Lemon balm

Lemon balm is associated with stress relief due to its capacity to affect GABA (the neurotransmitter that helps calm the brain). It also can enhance mood due to chemicals like rosmarinic acid. This, in turn, can help you feel better about situations and therefore reduce overall stress levels.

Lavender

Lavender is an herb found to help relieve stress. It does this by taming the body's fight or flight response. This is due to the essential oils found in lavender that promote relaxation.

CBD

The verdict is still out if CBD can be effective for stress and anxiety. The theory on how it helps reduce stress is that CBD helps bring the body back into balance. Stress levels tend to cause damaging chemical reactions in the body that, over time, get the body out of homeostasis.

All evidence is anecdotal at this point as we wait for medically reviewed studies to come to light.

Other ways to reduce stress

Taking supplements to calm your stress should be one of many tools in your chest to calm down. There are additional physical activities you can do that reduce stress.

Exercise

Physical activity that stresses the body in a good way can help boost your mood and your health. One study found that exercise releases endorphins in the body which work as natural painkillers and improve mood. If you feel stressed from life, try going for a walk outside or working out at your local gym to help manage stress levels and feel great.

You can add many forms of exercise to your life, like cardio, weight lifting, sports, hiking, and a simple walk.

Meditation

Sitting down to meditate for 15 minutes a day can help clear your mind and focus on what is truly important at that moment in time. Meditation focuses you on being present, which leads to less anxiety about things in the future or past. It also helps people reframe their problems. Way too many trivial things activate our flight or fight response that, if we sit down and reframe it, can help reduce our anxiety and bring us out of fight or flight.

Journaling

When we get stressed out, our mind starts to race and get out of our control. This can lead to anxiety and hurt our sleep quality. One way to help calm our inner minds is to journal our thoughts. At the end of a stressful day, sit down and write out how you feel. Writing is a powerful way to reduce stress as it helps us process the problems that we may not have realized were affecting us in such a negative way. Not only does writing help with anxiety, but it can also be beneficial for those who have insomnia or chronic stress.

Many people who journal find that their mental health improves and gives them a better perspective on life.

Diet

A health focused diet rich in nutrition and whole food can play a significant role in managing stress. Foods that contain specific vitamins and minerals are more effective than taking a supplement due to bioavailability.

Some great foods to battle stress are :

- leafy greens such as kale and spinach, which are high in magnesium to help reduce anxiety. Spinach is also rich in vitamin B complex, so it can work with the body instead of just giving you another supplement that your body could potentially flush out.

- avocado contains healthy fats that support hormones involved in mood control like serotonin.

-Broccoli can help reduce cortisol that increases during stress.

-Berries can help with mental clarity and memory, which are both things that decrease when we become stressed. Fruits like grapefruit, oranges, apples, pineapple all contain vitamins B & C to reduce the effects of cortisol on your body even more!

-dark chocolate is an excellent source of magnesium which can help with sleep and decrease anxiety.

-Green tea is full of antioxidants that can help your body fight free radicals that cause stress! Some people suggest drinking green tea before bed to ease into sleeping and also helps with brain function when we need it most.

Time with loved ones

Another stress relief activity is spending time with family and friends. They might not even know what you're dealing with, but they want to help! This is important because it helps us take our minds off of the things stressing us out.

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In conclusion

If there is one thing we will constantly battle in life, it is stress. It comes in so many different forms and can lead to so many health problems like heart disease. It's essential to become aware of when we are stressed and build a protocol for ourselves to enter when we are stressed.

Vitamins and supplements are great tools to combat stress but are not a substitute for whole food and nutrition. Each supplement can help with specific problems your body is facing and should be administered as needed.

In addition to taking these vitamins and minerals, it would help if you combined them with other stress relief to maximize their benefits. Some activities you want to try include exercise, meditation, visiting friends and family, journaling, and getting good nutrition from your food.

We wish we could make stress disappear as it is incredibly uncomfortable, but the truth is we cannot. Taking action to tame down the stress is the best thing one can do, and encourage you to take action as well!