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Vitamins for stress relief -

Under high stress levels, your stress response causes your body to create stress hormones like cortisol. But chronic, or long-term stress, is a significant health risk than the occasional stressful situation.

When cortisol levels are high for too long, your nervous system is taxed, leading to adrenal fatigue and other negative consequences for physical and mental health.

The gut-brain relationship is interconnected and can affect how you interpret and manage day-to-day stress. Eating foods rich in probiotics such as sauerkraut and kimchi and taking probiotic supplements could help reduce inflammation, support the natural production of B Vitamins in the gut, and support healthy neurotransmitter production in the brain.

We also recommend the following 12 vitamins and dietary supplements to support a low-stress lifestyle in the short or long term. Before starting a new supplement regimen, talk to a healthcare provider about your unique situation and needs.

None of the suggestions in this guide should replace a one-on-one relationship with a qualified provider. To discuss how we can help you achieve stress relief, please click here to book a free consultation. A post shared by PrimeHealth primehealthdenver. B-complex vitamins help the body manage levels of the amino acid homocysteine and are critical for maintaining proper brain function , as well as lowering risks of heart disease.

Deficiencies in these vitamins are associated with many psychological and mood disorders, including chronic stress, depression , and anxiety. Does B12 help with stress? Vitamin B12 helps with stress by building myelin sheath to surround nerves, thus creating a healthier and more protected nervous system.

You can find most B vitamins in any B complex supplement. You can also find many B vitamins included in most multivitamin supplements. Our favorite B vitamin supplement is Thorne Vitamin B Complex. Avoid taking high doses of B6 or B12, especially if you have ever been a smoker, now or in the past, as they may increase your risk of lung and esophageal cancer.

Stress-related depression and anxiety are associated with vitamin C deficiencies. High-dose vitamin C may reduce anxiety and prevent blood pressure spikes caused by stressful situations, especially in women.

Vitamin C is a powerful antioxidant that helps to protect cells from damage caused by free radicals unstable molecules that can damage cells and lead to inflammation. Vitamin C also helps to boost the immune system, which can help the body fight off infection and disease. Vitamin C supplements can be found as standalone vitamin supplements or as part of inclusive multivitamin supplements.

Liposomal vitamin C supplements are the most bioavailable , meaning your body can absorb them most effectively without side effects.

If you can, opt for liposomal vitamin C rather than standard vitamin C. Vitamin D deficiency affects anxiety , depression, and psychological stress.

This nutrient also supports bone health, muscle function, and the immune system. Vitamin D is produced in the body when sunlight hits the skin. Many people do not get enough sunlight, putting them at a higher risk of vitamin D deficiency. How can one obtain more vitamin D?

In addition to food and supplement sources, one can obtain more vitamin D by spending time in the sun, especially at midday and without sunscreen. Try spending just minutes per day in the sun before applying sunscreen.

Vitamin D3 can be taken as a standalone supplement, as part of an inclusive multivitamin supplement, or in cod liver oil supplements. Our favorite vitamin D supplement is PrimeHealth Vitamin D with K2. Taking vitamin E may help offset some of the side effects of chronic stress, such as brain fog due to sleeplessness and elevated corticosterone levels.

Vitamin E is a fat-soluble vitamin found in many foods, supplements, and skin products. It is known for its antioxidant properties and its ability to help protect the skin from damage. Vitamin E deficiencies are rare in the United States but can be caused by a diet lacking fruits and vegetables.

Potential causes of deficiencies in Americans may include problems with absorption or certain medical conditions. Vitamin E can be found in inclusive multivitamins as well as standalone vitamins. Supplement options include capsules, liquids, and tablets.

Our favorite vitamin E supplement is Pure Encapsulations Vitamin E with pure tocopherols. Omega-3 fatty acids are necessary for optimal brain health and are correlated with lower stress and anxiety levels.

A randomized controlled trial found that mg per day of EPA a specific omega-3 performed as well as 20 mg daily of fluoxetine, a pharmaceutical antidepressant.

Most of the participants who got the kava tolerated it well, but a few had tremors, and those who got the extract were much more likely to show abnormalities on liver tests.

Of greater concern is its safety: Back in , the FDA issued a warning against kava supplements, citing more than 25 reports of liver damage.

Traditionally, kava is used as a ceremonial beverage, but you can also buy it as an extract, powder, liquid, or capsule. In addition to potential liver damage, kava may cause side effects like upset stomach, headaches, and dizziness.

According to the NCCIH , long-term use of high doses may also lead to kava dermopathy, a condition that involves dry, scaly, and discolored skin. While there are plenty of potentially stress-relieving supplements on the market, not all of them are created equal.

Kava is one you may want to pass up. Additional reporting by Lauren Bedosky. Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All.

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Medically Reviewed by Lynn Grieger, RDN, CDCES. Along with a healthy lifestyle, the right supplement may help tame stress and anxiety. May Help: Ashwagandha. What It Is Also called winter cherry and Indian ginseng, this plant has been an integral part of Ayurvedic medicine for centuries.

Potential Benefits There is some evidence linking ashwagandha with reduced stress and anxiety, and some research also suggests that it might be useful for improving sleep.

How You Use It You can take ashwagandha as a pill or capsule, or add the powdered extract to smoothies, yogurt, and other foods. May Help: L-Theanine. What It Is L-theanine is an amino acid found in green tea. How You Use It Brew yourself a cup of tea: Green, black, white, and oolong all contain L-theanine, albeit in varying amounts, and none that come close to the amounts used in research.

Precautions Research on the safety of L-theanine is lacking, however the Memorial Sloan Kettering Cancer Center states that consuming large amounts of green tea can cause side effects, due to the caffeine content.

May Help: Magnesium. What It Is Magnesium is a mineral that the body uses to regulate dozens of processes, from the functioning of nerves and muscles to the synthesizing of protein and bone. Potential Benefits So far, research points to magnesium possibly being helpful for people who have mild anxiety.

How You Use It Magnesium is found in green leafy vegetables, nuts, seeds, legumes, whole grains, and some breakfast cereals and other fortified foods.

Precautions The NIH warns that several types of medication may interact with magnesium supplements or affect the amount of magnesium in your body, including bisphosphonates used to treat osteoporosis , antibiotics, diuretics , and proton pump inhibitors.

May Help: Melatonin. What It Is Melatonin, a hormone made in the pineal gland, is released when it gets dark, helping to keep your internal clock on track and priming your body for sleep, according to the Sleep Foundation. Potential Benefits Melatonin is famous for helping people nod off at night, but it may also help lower anxiety levels in people who are scheduled for surgery.

How You Use I t Melatonin supplements are easy to find as tablets, capsules, and drops; most come in doses of 1 mg or 5 mg. Precautions Melatonin is generally safe when taken in appropriate amounts, but it may not be for everyone.

May Help: Rhodiola. What It Is Also known as golden root and arctic root, the Rhodiola rosea plant grows in the frigid mountains of Europe and Asia, as well as in the Arctic, and it has been used as a remedy for stress, according to a study published in December in Current Pharmacology Reports.

Potential Benefits A review published in January in the International Journal of Psychiatry in Clinical Practice concluded that rhodiola extract may be effective in treating stress symptoms and preventing chronic stress and its complications. How You Use It You can take rhodiola as a liquid extract, capsule, or powder.

Precautions Rhodiola has been used safely in studies lasting 6 to 12 weeks, but little is known beyond that, according to the National Center for Complementary and Integrative Health NCCIH. May Help: Lemon Balm.

What It Is Lemon balm, or Melissa officinalis , is a lemon-scented herb that was commonly found in Europe in the Middle Ages but is now cultivated around the world. Members also unlock Loyalty Rewards to earn Points for free products. Learn More. Added to your Shopping Cart.

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Chromium browser bookmarks include products we delief are relie Insulin resistance and diabetes our readers. If you gor through links on this Vita,ins, Vitamins for stress relief may earn a small commission. Healthline only shows you brands and products that we stand behind. Everyone has stressors in life, with factors related to job pressure, money, health, and relationships tending to be the most common. Stress can be acute or chronic and can lead to fatigue, headaches, upset stomach, nervousness, and irritability or anger. Jun ofr, Stress 5 Natural ways to reduce water weight. Nothing hits quite Natural ways to reduce water weight Caffeine withdrawal does. Psychological stress affect every relife of daily life like sleep, cognitive function, stresss health, levels of energy and fatigue, and immune health. If this describes you, then first focus on the skills that allow you to better cope with everyday stressors find Nature Made® supplements for stress. When it comes to nutrition and stress, the relationship goes two ways. Stress can deplete certain nutrients over time, which can lead to other health issues. Coping strategies should be your first approach to stress, but they can only take you so far.