If you’re looking for ways to combat stress, there are a few vitamins that you might want to consider. These include B-complex vitamins, vitamin D, GABA, magnesium, and selenium. All of these vitamins are good for reducing stress and anxiety.
B-complex vitamins
B-complex vitamins are a group of eight water soluble vitamins that support the body’s energy metabolism and nervous system. They can also help the body repair nutritional deficiencies. However, it is important to keep in mind that they can also cause anxiety in some people.
A 2013 meta-analysis showed that multivitamins with high doses of B vitamins were more effective at diminishing stress. These nutrients help the body fight stress symptoms, such as anxiety and depression. The same study found that vitamin C reduced the symptoms of stress-induced anxiety.
For instance, the vitamin B complex was used in a 33-day trial. Participants reported lower stress levels and better moods. It also decreased confusion and personal strain.
In addition, researchers found that B vitamins may improve overall mental health. Five studies in “at-risk” cohorts found a positive effect on mood. Three other studies reported benefits of B vitamins on depressive symptoms.
Although these studies were not clinical trials, they were conducted to see if supplements could improve mental well-being. Researchers reviewed a total of 18 studies. Twelve of these were eligible for a meta-analysis.
Studies examined a wide range of measures, including mood, anxiety, stress, and overall nutrient status. Seven of these studies measured B6 and folate levels. Another study used the Profile of Mood States (PSS), a standardized measure of the various mood-enhancing factors.
A broad measure of overall mood is considered a good indicator of psychological health. However, the gold standard measure of mood in a healthy sample has yet to be determined.
Magnesium
The benefits of magnesium are numerous and include its role as a stress reliever, memory enhancer, mood boost, and overall improvement in brain function. It is also a mineral that plays an important role in maintaining bone density.
Magnesium is important for neuronal health and the hypothalamic-pituitary-adrenal (HPA) axis. These hormones affect the body’s response to stress, and it is a critical component for coping with anxiety.
In addition, magnesium plays an important role in muscle relaxation. This is especially important in individuals with anxiety disorders. When magnesium is deficient, there may be a significant increase in the levels of stress hormones, cortisol and adrenaline, and the effects can be harmful.
In the brain, magnesium interacts with the GABA neurotransmitter. GABA slows down the activity of neurons in the brain, which helps calm the nervous system and induce sleep.
Magnesium has been shown to increase GABA levels. Increasing GABA levels has been linked with several benefits, including relief from panic attacks.
Magnesium also improves energy levels, a critical aspect of coping with stress. Taking magnesium for anxiety may also help decrease the amount of time it takes to fall asleep.
Anxiety is a normal and natural response to stress. However, chronic stress depletes magnesium in the body. People with anxiety disorders need to develop healthy coping strategies.
There are many options to reduce anxiety, such as meditation, exercise, and prescription medications. Although these can all help, the best way to manage stress is through a holistic approach to health.
Selenium
Selenium is a trace mineral that has been found to reduce inflammation and oxidative stress. It plays a critical role in regulating innate immunity and reducing inflammatory markers such as serum C-reactive protein. This may lead to reduced rates of lung, prostate and breast cancers.
While more research is needed to determine its effect on human health, selenium supplementation has been shown to increase energy, boost mental clarity and lower anxiety. Studies also show that it improves cellular damage from oxidative stress.
The effects of selenium on your health depend on the dose you take. Generally, a daily intake of 200-300ug is ideal. Taking more than this may result in excessive oxidative stress, which is harmful to your health.
Selenium supplements are often used to treat heart and muscle disease, as well as thyroid disorders. However, these supplements can interact with certain medications, which is why it is important to check your blood levels before taking them.
In addition, some studies have shown that selenium supplementation may reduce risk for Alzheimer’s disease and Parkinson’s. This is due to the antioxidant activity of selenium.
Research shows that selenium can help prevent cancer cells. Some studies have found that selenium can lower the risk of prostate, lung and esophageal cancer. Other studies have shown that it may protect against heart disease.
Selenium is not recommended for use by pregnant women. But, it is an important dietary supplement for individuals at risk for a selenium deficiency. Deficiency of the mineral may cause serious infections, such as autoimmune thyroiditis and miscarriage.
Vitamin D
Vitamin D is an antioxidant, neuroprotective, and immunomodulator. It may have a role in brain development and function. Taking vitamin D supplements can help reduce the symptoms of stress. However, its effectiveness is unknown.
Several studies have examined the effect of vitamin D supplementation on depressive symptoms. Some of these studies investigated the effects of high doses, while others evaluated the duration and form of supplementation.
The results of these studies indicate that vitamin D supplementation can have positive effects on depressive symptoms. One study found that a high dose of vitamin D was effective for eight weeks in the treatment of major depressive disorder. Another study showed that vitamin D supplementation was also effective in preventing the onset of depression.
Several studies have found that vitamin D deficiency is associated with increased anxiety and depression. This association has been inversely related to the serum 25-hydroxyvitamin D3 (25(OH)D3) level. Deficiency is attributed to decreased endogenous synthesis, decreased liver-kidney functions, and increased catabolism.
In a study of ovariectomized rats, high-dose vitamin D administration had an antidepressant effect. Vitamin D is believed to be neuroprotective for neurons that secrete neurotransmitters such as serotonin and dopamine.
A four-year follow-up cohort study was planned to assess the causality of vitamin D and depression. It was designed to evaluate the efficacy of high-dose vitamin D supplementation on cortisol day curves, HPA axis activity, and the initial and cumulative plasma 25(OH)D3 levels.
Antioxidants
The antioxidants we use in our diets, and the natural ones, may help to fight free radical damage in our body. They are found in food and in supplements, so it is important to know which are good for your body. If you are interested in using them, speak with your doctor or dietitian.
Oxidative stress occurs when the body is not able to maintain balance between oxidants and antioxidants. When the levels of free radicals become too high, they can cause a variety of problems, including chronic illnesses and certain cancers. However, your body can scavenge some free radicals on its own.
Some vitamins are well-known for their antioxidant properties. These include vitamin C and vitamin E.
But many other vitamins have antioxidant potential as well. To ensure that you are getting the nutrients you need, it is best to eat a balanced diet that includes plenty of fruits and vegetables. A balanced diet should also include some whole grains and other foods that have some minerals.
Antioxidants are essential for healthy living. Our bodies produce some naturally, and some are synthesized by our bodies. We need to get enough of these to keep our cells from being damaged by free radicals.
However, our lifestyles, environment and diets can affect the amounts of free radicals in our bodies. Some factors can increase oxidation, such as tobacco, processed sugars and pollution. Other factors can decrease oxidation, such as exercise and meditation.
GABA
GABA is a neurotransmitter that inhibits nerve cell excitation and helps to reduce anxiety and stress. It also promotes restful sleep.
GABA is found naturally in foods such as tea, fava beans, sunflower seeds, lentils, and whole grains. You can also take a supplement. However, it is important to speak to your doctor before starting any supplement.
Studies have shown that a higher concentration of oral GABA may help to relieve autonomic markers of stress. This is similar to the way that exercise can help to reduce stress.
In addition to its stress-reducing benefits, GABA is also thought to promote healthy blood pressure. Some studies have shown that GABA supplements can improve the quality of sleep.
One study showed that eating chocolate infused with 28 mg of GABA reduced stress. Another study showed that drinking GABA-infused beverages reduced heart rate variability.
A recent systematic review of fourteen studies that evaluated the effectiveness of GABA supplements as a sleep aid found limited evidence to support the use of supplements. Further research is needed to determine the optimal dose and duration of supplements.
Studies have shown that GABA has the potential to lower blood pressure, reduce inflammation, and encourage a healthy immune system. Other studies have suggested that it may help to ease pain.
While GABA supplements have proven to be effective, they do carry a risk of side effects and interactions with other medications. As with all dietary supplements, it is best to talk to your doctor before taking any medication.
