This post was most recently updated on May 6th, 2020
How to relieve stress in a stressful lifestyle? A number of studies have shown that factors that can help people fight against stress such as exercise, getting enough sleep, eating healthy and especially increasing vitamins and supplements.
There are many reasons for stress. It could be work pressure, health or relationships. You may be suffering from acute or chronic stress. This condition will increase the risk of cardiovascular disease, stomach, and psychological instability. Even people with prolonged stress can suffer from acute stress disorder which is very dangerous.
Vitamins and supplements to relieve stress
Here are 7 vitamins and supplements that can help you fight stress safely.
Yellow-rooted tree (Rhodiola Rosea)
The golden root plant is a plant that can be found in the high mountains of Russia and Asian countries. It has long been known as a natural herb that stimulates the body’s anti-stress response. The adaptive properties of the golden root plant are linked from two herbal components, rosavin, and salidroside.
An 8-week study of 100 people with chronic fatigue symptoms (poor sleep quality, memory impairment, short-term distraction) provided positive results for the golden root plant. Specifically, after participants were supplemented with 400mg of golden root extract daily, there was an improvement in sleep after 3 weeks. Symptoms of chronic fatigue continued to decrease throughout the study period.
In particular, the golden root plant has been shown to have good tolerability and is highly safe.
Melatonin helps relieve stress
According to Healthline, stress is linked to sleep disorders. People who are stressed often find it difficult to sleep, sleep well, or startle in the middle of the night. The more insomnia you will feel the more stressed and vice versa.
Melatonin is a natural hormone that helps regulate the body’s circadian rhythms. For normal people, melatonin levels will increase in the evening to promote sleep and decrease in the morning.
A study of 1,683 people with primary sleep disorders found that melatonin supplementation increased sleep time and improved overall sleep quality. Other studies with 205 people with secondary sleep disorders also showed positive results.
Although melatonin is a natural hormone, its supplementation does not affect the body’s production process. Melatonin is usually used in dosages of 0.3 – 10 mg, starting with low doses and increasing gradually for therapeutic purposes.
Glycine is an amino acid that the body uses to make proteins. Many studies show that glycine can increase stress resistance by calming the brain and lowering body temperature. The lower the body temperature, the deeper the sleep at night.
A study of 15 people with sleep problems found that taking 3 gm of glycine before bed each day reduced fatigue and increased alertness the next morning. Meanwhile, the time to start sleeping and the number of hours to sleep do not change.
Similar studies have shown that taking glycine before bed may improve memory. In particular, this amino acid helps the body recover quickly after days of sleep deprivation.
Glycine is well tolerated. However, the stomach will be damaged if you take more than 9 gm of glycine per day. You need a doctor’s prescription during glycine use
L-theanine is a common amino acid found in tea leaves. Thanks to this amino acid, many teas (especially green tea) have the ability to enhance relaxation without causing sedative effects.
A review of 21 studies with nearly 68,000 people found that drinking green tea was associated with reduced anxiety and improved memory. Despite the effects of caffeine in tea, the researchers found that l-theanine by itself could help reduce stress.
In addition, another study found that supplementing with 200 mg/day of l-theanine may reduce stress manifestations. L-theanine is well tolerated and is safe when supplementation ranges from 200 to 600mg per day in capsule form.
Ashwagandha (Relieve stress with Indian ginseng)
Indian ginseng is an herb derived from India. Tree roots similar to gold, Indian ginseng potentially promote the body recovery process before the stress physically and mentally.
A study on the stress relief effect of Indian ginseng was conducted on 60 people with stress. The researchers divided the numbers into two groups, the placebo reception group and the Indian ginseng reception group (240 mg/day) for 60 days.
As a result, Indian ginseng is more likely to reduce stress, anxiety, and depression than a placebo. What’s more? This herb is also associated with reducing cortisol – a stress hormone.
Subsequent studies have shown that people with chronic stress can take 600mg of Indian ginseng for 60 days, which is safe and well-tolerated.
Synthetic B vitamins and the ability to relieve stress
Synthetic B vitamins contain all 8 types of B vitamins. These vitamins play an important role in metabolism. They convert food into energy that the body can use. B vitamins are also essential for heart and brain health.
Foods rich in B vitamins include grains, meat, legumes, eggs, dairy products, and leafy greens. B vitamins are soluble in water.
High doses of B vitamins are suggested to improve stress symptoms by lowering homocysteine amino acid levels. Accordingly, high homocysteine levels are associated with stress and an increased risk of some dangerous diseases such as heart disease, dementia, colorectal cancer.
In a 12-week study in 60 people with work-related stress, people who took synthetic vitamin B supplements were less likely to experience stress symptoms than those in the placebo group. What’s more, a review of 8 studies with 1,292 participants found that taking more vitamins and minerals improved mood and increased concentration.
Supplementing with synthetic B vitamins needs to be controlled by physicians. It can cause neuropathic side effects when taken in large amounts.
Pepper root (kava)
Pepper is a tropical shrub, native to the South Pacific islands. According to the traditions of the indigenous people, the roots of this plant are used to prepare a ceremonial drink called kava.
Pepper root contains kavalactones. This compound has properties to reduce stress. Accordingly, kavalactones work to inhibit the breakdown of gamma-aminobutyric acid (GABA), a transmitter that reduces the activity of the nervous system, creating a calming effect. This can help reduce feelings of anxiety and stress. The results were studied in 645 people.
Kava can be taken in the form of tea, capsules, powder or liquid form. This compound can cause liver damage if overdosed.
Stress is a situation that should not be underestimated. It leads to serious mental consequences. However, the use of vitamins and supplements to relieve stress requires a doctor’s supervision.