Vitamins for Stress: 5 Great Options Recommended by Experts

Vitamins B12

Stress is known to reduce the levels of vitamin B12 in the body, which may lead to mood-related issues, such as stress, anxiety and depression. This vitamin is a comfort food for our nerves and plays a key role in the synthesis of mood hormones, serotonin and dopamine.

Thus, its deficiency may make you incapable of dealing with stressful situations. Maintaining a healthy level of B12 is essential to cope with stress. You can find vitamin B12 in meat, fish, dairy, eggs, cereals, soy milk, etc.

Vitamin B6

Many times, stress can disrupt your sleep patterns. If you are looking for vitamins for stress and sleep, then consider including vitamin B6 in your diet. This vitamin is known to be efficient in treating insomnia, which can be caused due to stress.

Further, vitamin B6 improves sleep quality and duration, helping you to deal with stress efficiently. Some of the best sources of vitamin B6 include animal liver, fish, starchy vegetables and some fruits, including citrus ones.

Vitamin E for Stress

The antioxidant properties of vitamin E make it an effective vitamin for stress and depression. It plays a major role in combating stress caused by certain hormones. This vitamin neutralises the free radicals that are released during stress. Thus, it protects the body from any potential damage.

Your body needs sufficient amounts of this vitamin as it helps in managing the symptoms of anxiety and depression efficiently. Vitamin E may also be associated with vitamins for hair loss due to stress, due to its antioxidant properties. It protects the hair from damage by combating the level of oxidative stress and free radicals that break down the hair follicles.

Foods such as almonds, peanuts, spinach, sunflower seeds, etc., are rich in vitamin E. You may also consider including a vitamin E supplement in your diet to make up for the deficiency.

Also Read: Vitamin E Benefits: Advantages, Rich Sources and Health Benefits Explained

Vitamin C

Stress gives rise to free radicals in the body, which damage the body’s cells. Vitamin C is an excellent anti-stress vitamin for men and women, as it reduces the level of stress hormone cortisol in the body. The antioxidant properties of vitamin C neutralise the free radicals, preventing any damage to the body. Thus, keeping up the vitamin C levels in the body can help to alleviate stress.

You can consume vitamin C through natural foods, such as citrus fruits, broccoli, tomatoes, potatoes, and spinach. Alternatively, you can incorporate vitamin C supplements in your diet after consulting a doctor to make up for the deficiency.

Vitamin D

It is no surprise that vitamin D, or sunshine vitamin, is one of the best vitamins for stress and anxiety. This vitamin contributes greatly to mental health by regulating mood and preventing mood disorders.

It has neuroprotective properties, which establishes an inverse relation between the vitamin and stress levels. It also contributes to reducing stress by regulating the immune system and inflammation, which are associated with stress and anxiety.

It is also one of the vitamins for tiredness and stress, as low levels of vitamin D can impact the neurotransmitter balance, leading to stress-related fatigue and tiredness. As we all know, the best way to get vitamin D is by sun exposure. However, you can also get this vitamin through salmon, mackerel, fortified dairy products and supplements.

Melatonin

Melatonin is the hormone that our brain releases at night, indicating that it is time to sleep. It regulates the sleep and wake cycle in the body, which can be disrupted due to stress. Stress also leads to insomnia in many people, which in turn, worsens the health. Hence, supplementing the body with melatonin can be an effective way to promote restful sleep at night. Melatonin ensures a peaceful sleep so you can manage stress in a better manner.

Precautions: Melatonin is generally considered safe for everyone. However, it may interfere with diabetes and blood pressure medications.

Ashwagandha

Ashwagandha is a herb renowned in Ayurveda for its medicinal properties. It is an adaptogen, meaning it aids the body’s resilience in dealing with physical and mental stress. It is known to reduce the symptoms of stress and anxiety and promote better sleep.

Precautions: Ashwagandha may lower the blood pressure and blood sugar levels. Thus, you must not combine it with other medicines. It is recommended that you consult your doctor before consuming this herb.

Magnesium

Magnesium is an excellent mineral that aids in several bodily functions. It is one of the most essential minerals as it performs several important functions that regulate stress. It regulates the cortisol levels (stress hormone) in the body, helps the muscles to relax and controls neurotransmitters like GABA, which aid in anxiety.

Note that magnesium deficiency can increase stress, and stress can deplete the magnesium
levels in the body, creating an unending circle. Thus, maintaining optimum magnesium levels in the body is crucial.

You can do so by including magnesium-rich foods in your diet, such as soy products, legumes, almonds, cashews, bananas, dried apricots, etc.

Precautions: Consuming high amounts of magnesium can lead to magnesium build up in the body. Its side effects include slow breathing, irregular heartbeat, low blood pressure, confusion, etc.

L-Theanine

This is a well-known amino acid which is known to have relaxing and sedative effects on the body. It works by impacting the chemicals in the brain, such as GABA, serotonin and dopamine, which are related to anxiety.

It also gives you mental clarity and alertness. If you are feeling foggy and bogged down by stress, this herb can help you focus and deal with stressful situations more effectively.

Precautions: Taking L-theanine in high dosage may cause side effects such as headaches, dizziness, diarrhoea, irritability, nausea, etc. Thus, you must consume it only in limited quantities.

• The Cause of Stress- If you are feeling run down, you must first assess the cause of your stress. While minerals and vitamins may help you cope with stress, they are not magical pills. Many times, the stress levels rise due to vitamin deficiency, but not always. Thus, finding out the exact reason for stress can help you manage it better.

• Overdose Can be Dangerous- Vitamins must be consumed within the recommended dosage limits set by medical authorities. Consuming a very high dosage of certain vitamins and minerals can do more harm than good. Thus, care must be taken when consuming vitamin-rich foods and supplements.

• Seek Professional Advice- At times, stress can be chronic or due to other serious reasons. If you have issues in managing stress for extended periods, it is best to consult with a medical professional and seek their assistance in managing stress.

• Quality of Supplements- If you opt to manage your vitamin levels with the help of supplements, you must choose high-quality supplements. Make sure to read the label to ensure that the supplement contains healthy and pure ingredients and is free from any artificial additives, as it may be harmful to your health.

• Drug Interference- Some vitamin supplements and herbs may interact with your medications, leading to health complications. Thus, before including them in your daily diet, you must seek consultation from your doctor and learn about the safe ways to consume them.

Including vitamins for stress in your daily diet can be an excellent way to cope with day-to-day stress, especially if you are deficient. Vitamin D, ashwagandha, magnesium, etc., are renowned for their properties in dealing with stress and helping your body to stay fit and healthy.

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Disclaimer: This is a general guide on the 5 vitamins for stress. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.