Because some vitamins and supplements may influence mood, vitamins may be a potential stress-management tool under some circumstances. Along with other strategies, vitamins can play a critical role in maintaining good health and managing everyday stress. Vitamins may boost energy, balance neurotransmitter levels, enhance cognitive function, and regulate mood.
B vitamins are needed to produce hormones involved in the stress response, and for a variety of other biochemical and physiological processes involving stress. Vitamin B3 (niacin) is used for stress hormone production, and thus, body stores are depleted in stressful situations. This vitamin plays a part in adrenal hormone production, and is known as the Anti-Stress Vitamin. This vitamin is known for its immune-boosting properties due to a high antioxidant content, but also plays a major role in stress.
Vitamin A and vitamin E both play a major role in reducing stress, by fighting off both harmful hormone and biochemical reactions of the body in response to stress, as well as inhibiting the toxins that cause fatigue in our bodies. During times of stress and anxiety, the body uses up large amounts of Vitamin E. Daily doses may help to regain balance and enhance feelings of calm.
Maintaining a healthy diet is important too, but some key supplements to reduce stress may help to control your bodys stress response. Nutritional supplements like L-Theanine and GABA Calm may help reduce stress hormones and promote tranquility if taken throughout the day. In addition to practicing mindfulness or deep breathing regularly, eating a healthy diet, and getting a good amount of exercise, some herbs and vitamins have been shown to be useful for relieving stress and its symptoms. Along with stress-relieving practices such as exercise and meditation, supplements may help return the body to a baseline state and ease stress before it becomes an issue.
Chronic stress can be hard on your health, but there are several strategies that you can implement in your routine to help you manage your stress. While you cannot remove stress from your life, you can reduce the effects it has on your mental and physical health by using stress management techniques and taking some supplements.
While vitamins and nutrients might not solve your stress-related difficulties, they may have a major role to play in helping you manage stress, which is vital to your mental and physical well-being. It is important to supplement or maintain an optimal levels of B vitamins and vitamin C, so that the body is able to handle stress better and limit potentially harmful physical and emotional effects that stress may have.
Vitamins help the body function optimally, and multivitamin supplements can help make sure that you are getting a dose of every mineral you need as well. Multivitamins & Minerals Supplements A supplement containing a broad array of vitamins and minerals can be beneficial for those suffering from anxiety.
Supplementing B vitamins as part of a multivitamin and mineral supplement may improve mood and stress by lowering homocysteine levels, according to multiple studies and one large review. Several studies link higher B vitamin dosages to decreased symptoms of stress, which may be due to B vitamins working to reduce serum homocysteine levels. Some studies suggest that B-complex vitamins are associated with better mood, and they can help to reduce stress levels specifically at the workplace. B complex vitamins are known as the anti-stress vitamins, as they help balance moods and soothe the nervous system.
Clinical trials also suggest supplementing the B complex may help to decrease the feeling of individual stress, as well as depression, in situations of high stress. When the study participants were given vitamin B complex supplements, they experienced substantially less stress, anxiety, and personal strain related to their job. Researchers found that people taking the two forms of the vitamin B complex supplement had less work-related stress symptoms, such as anger, fatigue, and depression, than placebo. After statistically controlling for differences in personality and job demands, those in the vitamin B group reported significantly less stress and personal burden compared to those in the placebo group, which did not get any vitamin B.
Those given vitamin C had lower cortisol levels and lower blood pressure, and they also reported feeling less stress than the placebo group. Animal studies suggest taking a vitamin C supplement can decrease the amount of cortisol your body releases after a stressful event.
In terms of perceived psychological stress, at least three studies suggest that taking vitamin B supplements, over two to 12 weeks, can increase subjective perceptions of stress and enhance mood. Clinical evidence suggests supplementing with the Vitamin B complex can help maintain high energy levels and lower stress. If you are struggling with high levels of stress, vitamin B vitamins–especially B6, B9, and B12–may be helpful in relieving symptoms.
B-complex, E, C, GABA, and 5-HTP are the top 5 vitamins that can aid in managing anxiety and stress. Before you start taking antidepressants, anti-anxiety medications, sleeping aids, or blood pressure medications, there are a number of types of vitamins which may be helpful in managing stress and anxiety. Studies suggest various supplements–including vitamins, omega-3 fatty acids, and herbal remedies–can help alleviate symptoms of anxiety.
For example, participants experienced significantly lower levels of stress and anxiety following ashwagandha daily supplements, a 60-day study in 2019 and a eight-week study from 2019. A 2021 study found that supplementing with omega-3s reduced levels of cortisol by about a fifth. A 2018 study found that taking a daily 300mg supplement of the mineral reduced stress levels of participants by more than 40%.
A 2019 review of 9 studies suggests supplementing 200 to 400 mg L-theanine a day can reduce stress levels. A smaller 2019 study on 30 adults found that taking L-theanine for 4 weeks helped lower symptoms associated with stress. For instance, a 2019 review of 18 studies found that taking vitamin B supplements helped lower stress in both healthy individuals and those who were at risk. A 2014 research study conducted at Swinburne University, Australia, found chronic stress can deplete the bodys vitamin B6 levels.2 The study also showed that a 20% decrease in stress related to job performance was observed among individuals who consumed higher levels of B vitamins.