Cuprins
Cuprins
Easing stress supports long-term health and may improve your quality of life. We hear it from many sources, and it’s an excellent rule to live by. Not only can stress lead to physical discomfort, but it can also affect your health directly through autonomic and neuroendocrine responses. Both can interfere with your work and leisure activities. Lifestyle changes for stress support are certainly helpful, but they’re not the only path toward controlling its effects.
Discover five top supplements to ease stress, each recognized by scientific research for its ability to aid with managing anxious feelings and your overall wellness.
This champion of Ayurvedic medicine has long been known for fortifying the mind and body against stress. Indian herbalists practicing this ancient style of health management specifically recommend ashwagandha as a way to alleviate the effects of tension while supporting mental and physical vitality.
More recently, modern science has confirmed that this long-respected adaptogen features alkaloid components known as withanolides, which bring about a wide range of positive effects throughout your body. Two benefits in particular: helping you to combat fatigue and balance cortisol (part of your body’s “fight-or-flight” response), which is generated when we feel stress.
Some studies have concluded that the most effective dosages range from 300 to 600 mg per day, but benefits have been reported when taking a daily dose as low as 120 mg of ashwagandha extract.
Magnesium is an essential mineral that supports several vital functions in the body and nervous system. Yet, data indicates that many of us are not receiving an adequate amount in our daily diet.
Scientific evidence shows that magnesium can help us to ease stress and anxious feelings by regulating neurotransmitters, including glutamate and GABA (gamma-aminobutyric acid) and stress hormones like cortisol. It also binds with specific receptors in the brain that promote a calm state. In this way, magnesium also aids with restful sleep.
Our bodies require 400-420 mg per day for adult men and 310-320 mg for women (more if pregnant or breastfeeding). Individual recommended doses vary based on your diet.
An adaptogenic herb, rhodiola is a go-to favorite to help promote a healthy response to daily mental and physical stress. In particular, it helps to balance stress hormones while supporting levels of key brain chemicals involved in helping to regulate our moods.
Rhodiola supplements have been shown to result in higher energy levels. This is a result of its ability to increase adenosine triphosphate (ATP) and creatine phosphate (CP), thus providing more of the energy our cells need to perform many daily activities.
Suggested dosages vary from 200-600 mg per day, though smaller and larger amounts have also been studied with mixed results.
This amino acid is found almost exclusively in tea plants, especially green tea. L-theanine is known to elevate levels of GABA, dopamine, and serotonin, promoting relaxation without causing drowsiness. Research has also indicated that L-theanine stimulates alpha wave activity in the brain, which is associated with calm alertness. This makes it well-suited to those of us who need to decrease stress while still maintaining a sharp focus.
Most healthy adults can take 200-500 mg per day; higher doses are not typically recommended.
The B-complex vitamins have been called “stress-busting” nutrients, and the reason is simple: These essential vitamins are in greater demand during times of high stress. That’s because of the role they play in energy production and brain and central nervous system function. Studies have demonstrated that a higher B intake is tied to lower stress levels as well as improvements in overall mental well-being.
However, because B-complex vitamins are water-soluble, they can’t be stored for long in the body. This makes it crucial to get a healthy supply each day. Suggested dosages should, at the very least, meet the recommended daily allowance (RDA) for each specific vitamin in the B-complex. Generally, adults can safely take a standard B-complex supplement as directed on the label, typically once a day.
Most of us can benefit from less stress in our lives, and research has shown that alleviating stressors and managing your body’s stress response can have powerful impacts on your energy, as well as on your mental and emotional well-being and overall health.
While lifestyle adjustments like regular exercise and healthy eating remain essential factors, the right stress relief supplements could provide an additional layer of support. Research suggests that each of the five key ingredients we’ve discussed may help to control stress responses in our bodies—especially for those who are facing particularly demanding circumstances.
It's smart to do your research into the active ingredients of each supplement option in light of your specific needs. Then, begin taking supplements one at a time so you can determine the effect of each new supplement on your stress levels and other factors.
And, as always, discuss any supplements for stress you are considering with a healthcare professional, who can assess any potential interactions or contraindications, and may recommend appropriate dosages for you.
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