The 7 best supplements and vitamins most effective against stress

Mental and physical stress can be caused by various factors, both internal and external. Here are 7 natural supplements and vitamins to fight it

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Mental and physical stress can be caused by various factors, both internal and external. Here are 7 natural supplements and vitamins to fight it

Lo stress it can be caused by various factors related to pressure at work, money, health and interpersonal relationships. Stress can be acute or chronic and lead to fatigue, headache, stomach upset, nervousness, and irritability or anger.

Regular exercise, adequate sleep, and good nutrition are some of the best ways to deal with this tense state and be able to fight it; but not only that, because there are also various vitamins and supplements to help us. (Read also: Fight stress and anxiety with these 3 simple tricks you can apply every day)

Here are the 7 best vitamins and supplements to help you fight stress.

Index

Rhodiola rosea

La Rhodiola (Rhodiola rosea), is a herb that grows in the cold mountainous regions of Russia and Asia.

According to one study it is an adaptogen, a non-toxic natural herb that stimulates your body's stress response system to increase resistance to stress

Research has shown that rhodiola's adaptogenic properties are linked to two of the herb's powerful active ingredients: rosavin and salidroside.

An 8-week study of 100 people with chronic fatigue symptoms, such as poor sleep quality and short-term memory and concentration disturbances, found that supplementing with 400 mg of rhodiola extract per day improved symptoms after only 1 week.

In another study involving 118 people with burnout Related to stress, taking 400 mg of rhodiola extract daily for 12 weeks improved associated symptoms, including anxiety, exhaustion, and irritability.

The 7 best supplements and vitamins most effective against stress

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melatonin

Un quality sleep it is important for stress relief. According to one study stress is strongly linked toinsomnia, but getting quality sleep may not be easy if you're under stress.

La melatonin is a natural hormone that regulates your body's circadian rhythm, or sleep-wake cycle. Levels of the hormone increase in the evening when it is dark to promote sleep, and decrease in the morning when there is light to promote wakefulness.

In a review of 19 studies of 1.683 people with primary sleep disorders, melatonin decreased the time it took to fall asleep, increased total sleep time, and improved overall sleep quality, compared to a placebo.

Another study involving 205 people noted the effectiveness of melatonin for the management of secondary sleep disorders, which are those caused by stress or depression. Melatonin was shown to reduce the time it took to fall asleep and increased total sleep time, but did not significantly affect sleep quality, compared to a placebo.

It has also been shown that although melatonin is a natural hormone, supplementation with it does not affect its production by the body. Melatonin is also not addictive.

According to a search, melatonin supplements vary in dosage from 0,3-10 mg; it is best to start with the lowest possible dose and work up to a higher dose if needed

Glycine

Glycine is a amino acid that your body uses to make protein.

Studies suggest that glycine may increase the body's resistance to stress, encouraging a good night's sleep through its calming effect on the brain, and the ability to lower core body temperature.

A lower body temperature, in fact, promotes sleep and helps you stay asleep during the night. In one study, 15 people who complained about the quality of their sleep and took 3 grams of glycine before bed experienced less fatigue and increased alertness the next day, compared to a placebo.

In a similar study, taking 3 grams of glycine before bed was shown to improve sleep quality, and performance in activities of memory recognition. Additionally, another small study found that supplementing with 3 grams of glycine before bed reduced daytime sleepiness and fatigue.

La glycine is well tolerated, but taking 9 grams on an empty stomach before bed can cause mild discomfort. That said, taking 3 grams is unlikely to cause any side effects.

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Ashwagandha

THEAshwagandha (Withania somnifera) according to research is an adaptogenic herb native to India, where it is used inAyurveda, one of the oldest medicinal systems in the world. Similarly to rhodiola, ashwagandha is thought to increase the body's resistance to physical and mental stress.

In a study on the anti-stress effects of ashwagandha, researchers analyzed the effects of this plant on 60 individuals with mild stress, who took 240 mg of an ashwagandha extract.

Compared to placebo, ashwagandha supplementation was strongly associated with greater reductions in stress, anxiety and depression. Ashwagandha has also been linked to a 23% reduction in morning levels of the stress hormone cortisol. Additionally, a review of five studies examining ashwagandha's effects on anxiety and stress found that those who supplemented with ashwagandha extract performed better on tests that measure stress, anxiety, and fatigue levels.

A study investigating the safety and effectiveness of ashwagandha supplementation in people with chronic stress found that taking 600 mg of ashwagandha for 60 days was found to be safe and well tolerated.

(Read also: Ashwagandha: all the contraindications and side effects of Indian ginseng)

L-theanine

La L-theanine is an amino acid most commonly found in tea leaves. It has been studied for its ability to promote relaxation and reduce stress without exerting sedative effects.

A review of 21 studies involving nearly 68.000 people found that green tea consumption was associated with reduced anxiety, and improvements in memory and attention.

These effects have been attributed to caffeine and the l-theanine found in tea, as each ingredient alone has been found to have less impact.

However, studies suggest that l-theanine alone may still help relieve stress. In fact, one study has shown that supplementing with 200 mg of l-theanine reduces heart rate, in response to performing a mentally stressful task.

In another search out of 34 people, drinking a beverage containing 200 mg of l-theanine and other nutrients lowered the levels of the stress hormone, cortisol, in response to a stressful task that involved multitasking.

La L-theanine is well tolerated and safe when supplemented with its effective dose for relaxation, which ranges from 200-600 mg per day in capsule form.

According to a research, l-theanine constitutes 1-2% of the dry weight of the leaves, corresponding to 10-20 mg of l-theanine per tea bag available on the market. That said, drinking tea is unlikely to have any noticeable effects on stress. However, many people find the act of drinking tea to be relaxing.

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Vitamins of the B complex

According to a study, the complex B vitamins they play an important role in metabolism by turning the food you eat into usable energy. B vitamins are also essential for heart and brain health.

Le food sources of B vitamins include grains, meats, legumes, eggs, dairy products, and green leafy vegetables.

Research has shown that high doses of B vitamins can improve mood and energy levels by lowering blood levels of the amino acid. homocysteine.

In a 12-week study of 60 people with work-related stress, those taking a vitamin B complex supplement experienced fewer symptoms of stress, including depression, anger, and fatigue, than those in the placebo group. Although the supplements contain many other vitamins and minerals, the study authors suggested that supplements containing high doses of B vitamins may be more effective at improve mood aspects.

Another study observed similar results, suggesting that supplementing with B vitamins, as part of a multivitamin and mineral supplement, can improve mood and stress by lowering homocysteine levels. However, it's unclear whether people who already have low homocysteine levels will experience these same effects.

According to a search, vitamin B supplements are generally safe when taken within the recommended dosage ranges. However, they can cause harmful side effects, such as nerve pain when taken in large quantities; furthermore, being soluble in water, the body excretes the excess through the urine. (Read also: Water-soluble vitamins, what they are, where they are found and what they are for)

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Coffee

Coffee (Piper methysticum) is an evergreen tropical shrub native to the islands of the South Pacific. This contains active compounds called my cavalry, which have been designed for theirs stress-reducing properties.

It is believed, in fact, that they inhibit the degradation of gamma-aminobutyric acid (GABA), a neurotransmitter that decreases the activity of the nervous system, producing a calming effect. This can help relieve anxiety and stress. A review of 11 studies involving 645 people found that kava extract relieves anxiety, which is very common in stressful situations.

Furthermore, according to some scholars, this supplement can be taken in the form of tea, capsules, powder or liquid. Its use appears to be safe when taken for 4-8 weeks at a daily dose of 120-280 mg.

One study proved serious side effects such as liver damage, possibly due to the adulteration of supplements or the use of cheaper parts of the kava plant, such as the leaves or stems, in place of the roots.

Therefore, if you choose to integrate with kava, choose a quality brand that has its products independently tested by organizations such as NSF International o Underwriters Laboratories (UL). This substance is not controlled in the United States, and several European countries have regulatory measures in place to restrict its sale.