Stress and anxiety have become terms we use daily thanks for our ‘stressful’ lifestyles, work, study and family commitments. Especially, if you want to have it all and take part in the ‘run’, the stress and anxieties are somehow inevitable.

We have already covered symptoms of stress in men, women and children. And, also the anxiety symptoms in women, men and children. By now, it is clear that the symptoms can depend on your sex and age bracket.

While mindfulness is the best remedy for daily stresses and anxieties, the supplements were also ‘pushed’ as beneficial in the prevention and management of stress.

But do they really? And, if so, what are the best supplements for stress and anxiety? We are about to find out answers to those critical questions and few more relevant in terms of taking supplements in the battle with stress and anxiety.

Let’s start rolling…

Written by Shani Liyanage, an Australia-base Registered Healthcare Practitioner with a Masters qualification from the University of Newcastle (Australia) and with decades of hands-on experience working for hospitals and in aged-care.

 

What Deficiencies Can Cause and Promote Stress and Anxiety? And Why?

We certainly experience stress and anxiety throughout our life. There are many reasons why stress and anxiety can exist in our life.

The critical aspect in this regard is that some specific vitamins and minerals, which cannot provide a complete cure for our stress and anxiety levels, but they can surely help us in the battle.

Some symptoms related to stress and anxiety occur because of the poor diet we consume and deficiency in the nutritional intake. It is a fact that deficiency in certain minerals and vitamins can affect both our mental and physical energy.

The biochemical imbalance in the brain caused by their deficiency can intensify your stress levels and anxiety.

When a person becomes anxious and stressed, this affects the entire body. In this regard, the sensing of the mood also takes place.

The deficiencies in nutrients that can cause and promote stress and anxiety are below.

  • Vitamins, for example, Vitamin Bs, Vitamin A, Vitamin C and Vitamin D
  • Minerals, for example, Magnesium, Zinc and Iron
  • Iodine
  • Selenium
  • Gamma-Aminobutyric acids, L-Theanine, DL-Phenylalanine, Omega 3-Fatty Acids… etc.
  • Certain herbal nutrients
  • Healthy gut flora

Which Vitamins are Good for Reducing Stress and Anxiety?

There is a certain number of vitamins that are very good for reducing stress and anxiety. Below are the details.

  • Vitamin A

Vitamin A is much valuable because it nourishes the entire central nervous system. As a result, the muscles effectively relax, and their tone maintained.

When the nervous system functions correctly, that help to reduce the stress in any person.

Moreover, when a person is relaxed, there are no chances of experiencing symptoms of anxiety. When a person would remain calm, there will be no panic attacks either.

Vitamin A even consists of fatty acids, which are also a necessity in our bodies. They are also useful in reducing all sorts of stress and anxiety, which will discuss more in later this article.

  • Vitamin B5

The classification of Vitamin B5 is known as pantothenic acid.

Vitamin B5 has a significant role in the making of adrenal hormones, and it is even known as the “anti-stress” vitamin.

When an adequate amount of Vitamin B5 is present in the human body, it is then able to regulate the Cortisol secretion. It proves useful for the body to recover.

Pantothenic acid even plays a role by combining itself with Coenzyme-A, as it is involved in the synthesis of neurotransmitters. The examples in this regard are serotonin, acetylcholine, and epinephrine.

Vitamin B5 affects mood, memory, and cognitive function. Therefore, Vitamin B5 has a strong reputation for reducing anxiety and stress levels of any person.

Tip: Deficiency of Vitamin B12 and B1 can lead to nerve pain.

  • Vitamin B6

Vitamin B6, also known as pyridoxine, helps the human body in stress hormones synthesis. They are known as Norepinephrine and Epinephrine.

Vitamin B6 is even valuable in the creation of the neurotransmitters’ Dopamine, which helps us to “feel good”, feature along with Serotonin and Gamma-Aminobutyric Acid (GABA). Thus, the presence of Vitamin B6 is very much useful for the reduction of stress and anxiety of any person.

  • Vitamin C

This vitamin, also known as ascorbic acid, is popular because it contains immunity properties due to the high antioxidant content. These properties are crucial in reducing stress and anxiety.

It is vital to note that bioflavonoids have high value for ascorbic acid. It needs to get completely metabolized. The body needs to utilize it, and the effectiveness of vitamin C should get double.

Vitamin C can surely optimize the body’s metabolic processes and result in an encouraging impact. It can lead to a reduction in anxiety and stress.

Which Minerals Are Good for Reducing Stress and Anxiety?

There is also a certain number of minerals termed useful for reducing stress and anxiety. Here they are.

  • Magnesium

Magnesium is recognized to be a miracle mineral not just for reducing stress but anxiety as well.

It is an essential mineral for boosting muscle and nerve function. Magnesium is, therefore quite useful in promoting a relaxed body. Thus, a deficiency of this crucial mineral can lead to many problems.

Magnesium is even crucial for sleep too.

As such, it is necessary to understand that Magnesium performs several vital body functions besides being beneficial to the nervous system.

It definitely can help you manage the symptoms of stress and anxiety.

Tip: Deficiency in potassium and magnesium can lead to leg muscle pain too.

  • Zinc

Zinc has labeled as a trace mineral, but its effectiveness does not require underestimation.

Every person needs a sufficient amount of Zinc for their body. Zinc is quite useful in regulating GABA that calms as a neurotransmitter.

Zinc even vital for the production of Vitamin B6 and Serotonin.

Most importantly, Zinc is valuable in reducing the levels of stress and anxiety.

Tip: Deficiencies of zinc and magnesium may contribute to panic attacks in men and women too. Also, good zinc reserves are important to speed up wound healing.

  • Iron

The deficiencies of Iron are very much common amongst people, especially among women.

It can lead to unpleasant symptoms such as fatigue, anxiety, stress, headaches, and dizziness.

Thus, any person must maintain a healthy level of Iron in blood and if required, increase their intake of Iron in their nutrition.

Iron minerals are much valuable for the human body as it can indeed help to reduce the stress levels and anxiety considerably.

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Which Acids (e.g., Amino Acids, Fatty Acids, etc.) are Good for Reducing Stress and Anxiety?

The amino acids supplements known to have functional elements for reducing stress and anxiety are below.

  • GABA

Gamma-Aminobutyric Acid, also referred to as GABA, acts as an essential inhibitory neurotransmitter in the human nervous system.

Many people have found that consuming GABA has left them much calmer than before and also less stressed. GABA has led to successful results for people to overcome their high anxiety levels and stress, which emphasizes the significance of this amino acid.

  • L-Theanine

L-theanine has a natural occurrence in green tea, which has become an ideal drink to calm people.

Many studies have also shown that L-theanine can also make a significant reduction in physical markers and the subjective perceptions of stress. Therefore, L-Theanine is a critical amino acid for overcoming high-stress levels and anxiety.

  • DL-Phenylalanine

DL-Phenylalanine also referred to as DLPA, is useful inefficient pain prevention and management.

As stress and chronic pain have a close link for many people, breaking either part of the cycle can lead to a significant improvement in the quality of life. This particular amino acid can indeed lead to satisfaction amongst people as they help to get rid of their anxiety and stress.

  • Tryptophan

L-Tryptophan is a serotonin’s precursor.

It is an important neurotransmitter that has a significant contribution toward your well-being and happiness.

Tryptophan is indeed a crucial amino acid, and the body cannot synthesize it. It can be obtained with the help of an external source, such as food.

Studies have clearly shown that Tryptophan can reduce the level of aggression and mostly makes people more helpful.

In some people, Tryptophan can also cause a reduction in Cortisol levels when they are under stress, thus benefiting them in managing the ‘stressful’ situation.

  • Taurine

Taurine creates activation of the GABA receptors and also acts as a relaxant for the nervous system. Furthermore, with regards, taurine also has an anxiolytic effect. It is essential to reduce stress and anxiety levels.

  • Omega-3 fatty acid

Omega-3 fatty acids cannot just be produced by the body itself, but it must be supplied through healthy dietary sources as well.

Omega-3 fatty acids are very much valuable for the functioning of the nervous system. Mood and memory receive the most significant benefit from Omega-3 fatty acids. These fatty acids can ease any anxiety symptoms.

Thus, Omega-e fatty acids can indeed have a beneficial effect on the overall stress levels and anxiety by balancing the Serotonin levels.

Tip: Krill Oil could help with hypertension, and it comes with high reserves of Omega-3 fatty acids.

Which Herbs are Useful for Reducing Stress and Anxiety?

Certain herbs contain phytochemicals, which can prove essential in easing symptoms associated with stress and anxiety. Herbal supplements mainly come in tea, tincture, extract, or capsule forms.

Below is the key herbs which can help you to reduce your stress and anxiety symptoms.

  • Ashwagandha

Ashwagandha

Ashwagandha is an Ayurveda remedy and an adaptogen as well.

There is some research suggesting that it can be a lot effective like certain medications for reducing anxiety.

Tip: Ashwagandha is also a knee pain remedy.

  • Bacopa

Studies show that the extracts of Bacopa can help with a neuroprotective activity, or in other words, they can protect your neurons.

Based on the study conducted in 2013, Bacopa is essential in reducing Cortisol levels. Cortisol is the stress hormone when high in the blood can worsen your anxiety symptoms.

Consequently, by eating Bacopa, the body’s cortisol levels significantly lowered helping the body to manage stresses effectively.

Tip: Alpha-Stim devices are effective as a treatment for anxiety. Infrared heating mats can help with depression and anxiety-related challenges too.

  • Chamomile

Chamomile

 

Chamomile is an extraction from the species of Chamaemelum Nobile or Matricaria Chamomilla. It has a significant acceptance for being a natural remedy for overcoming symptoms of stress and anxiety.

Tip: Chamomile is also a Sleep Remedy.

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  • Kava Kava

Kava Kava is a plant that has origination from the Pacific Islands. It is known as a traditional calming tonic.

Based on a study conducted in 2016, Kava Kava targets the GABA receptors, which proves essential for managing anxiety and stress symptoms.

Kava Kava can play a vital role in enhancing natural ways of the body to manage anxiety.

Tip: Kava Kava is also a Natural Remedy For Chronic Back Pain.

  • Lavender

Lavender

Lavender (Lavandula Officinalis) has maintained its reputation for proving a calming remedy for stress for centuries.

It has indirect sedative effects on the human body’s nervous system. It even proves valuable in helping people suffering from high-stress levels and anxiety.

Tip: Lavender oil can also help with Neck Pain and Sciatic Nerve Pain in Leg.

  • Passion Flower

Passionflower

Passionflower (Passiflora Incarnate) is quite well known because of the sweet passion fruit it produces. Did you know it is even known as a vital folk remedy for overcoming anxiety and stress?

The researchers presented their findings in one study conducted in 2017 that it was sufficient and had similarities with mainstream anxiety prescription. A tincture or supplement of flowers works best for the people.

Which Essential Oils are Best for Stress and Anxiety?

If you will experience anxiety, that is indeed several numbers of essential oils that can prove helpful for you, whether the anxiety symptoms occur daily or just occasionally.

These oils have an incredible smell, and these aromas can surely have a hugely positive effect on you.

Few drops of oil can have an application on the bathwater, a spray can even be done on a pillow, or it can also be applied topically on to the skin. Essential oils have a long history of providing relief to people suffering from anxiety.

Tip: Essential oils can help you manage diabetes too.

These are some top picks of the essential oils to help with stress and anxiety symptoms.

  • Lavender Oil

Lavender is an essential oil that is very popular.

The pleasant lavender scent can indeed help in easing stress and anxiety.

Many researchers have used this oil on patients who were in ICU at Berkshire Hospital NHS Trust.

It is highly beneficial for patients who also suffer from sleep deprivation.

  • Rose Oil

When any person inhales rose oil, it will prove useful in promoting calmness and even reducing any tension.

There is a recommendation of this oil to those who are depressed or going through grieve as well.

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  • Vetiver Oil

This particular essential oil creates a smoky and sweet scent that has a similarity with Sandalwood essential oil.

Vetiver oil is useful in alleviating any kind of stress, anxiety, and even depression.

  • Ylang Ylang Oil

This particular tropical scent is not just uplifting but even calming as well. It is indeed an essential oil to boost the emotional well-being of any person.

  • Frankincense Oil

Frankincense oil consists of a rich and warm aroma. It can even lift the mood and also boost the oxygen supply towards the brain. It can indeed prove essential for people suffering from anxiety and high-stress levels.

  • Jasmine Oil

For centuries, the use of Jasmine essential oil got carried out to reduce the symptoms of anxiety.

Various studies in the past confirmed that Jasmine oil can even prove valuable in stimulating the brain to improve the energy levels and the mood. It can also calm the nervous system.

Tip: Essential oils can help you manage diabetes too.

  • Chamomile Oil

Though, Chamomile oil can lead to useful results for reducing stress and anxiety, if you plan to use in for massaging, the chamomile oil should not be applied directly onto the skin. And, you should not even inhale it when they are anxious or have a headache.

Things to Consider Before Taking a Supplement to Reduce Stress and Anxiety

Five essential things worth considering before you start taking supplements to reduce stress and anxiety.

1. Discuss with your doctor

Whether it is a herbal supplement, amino acid, vitamins, or minerals, you must have a detailed consultation with the doctor regarding the efficacies of these substances.

The dosage of each medication requires a discussion with the doctor before you can start consuming it to avoid any health hazards.

2. Figure out the best supplement for You

Since the popularity of the supplements is increasing, the decision on which form is the best can be a challenging choice for the patient.

There are more varieties of the same available for the patients. For example, you can either consider chewable or liquid-gels, gummies or powders, pills, oils or sublingual dissolvable…etc. But, which option is the best?

The right decision is an essential requirement in choosing a herb, amino acid, vitamin or mineral.

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3. You should consider the medication you presently taking

There are certain kinds of supplements and medications that should not go with any mixed combination.

For example, if the patient is taking an anti-depressant, then he cannot consume an amino acid-like L-tryptophan with it. The reason is it has the potential of the combination to increase serotonin levels to a very great extent, which lead to detrimental side effects for the patients.

Thus, this issue requires serious consultation with your doctor before deciding the final combination of medicines and supplements.

4. Need to do your ‘homework’

We cannot give our child or pet a supplement, food, and medicine that may have health-related severe implications. The same case would be for you, as well. You need to consider the right medication for yourself.

It is also not necessarily correct that any ‘drug’ that proved beneficial for your friend would also be suitable for yourself. Every person’s physical requirements are different and moreover health.

You must do proper ‘homework’ in this regard to prevent any mishap for yourself. It would surely create an excellent opportunity for you to overcome your stress and anxiety rather than creating more trouble for yourself.

5. Investment in quality products

You should not make a big mistake in searching for cheap medications and supplements in the market.

You must know which medicines and supplements are best for your condition, irrespective of their price. They would not be that expensive which you cannot afford and if there is any concern in this regard, consult with your doctor.

Another thing is to have reliable information about the supplements before deciding to purchase them. You must consistently check all the advisories and alerts in this regard. A valid certification label even must be checked.

In the end, you must also know which product will best meet your health condition, and based on experience, this decision should not be a tough one.

Tip: Alpha-Stim devices are effective as a treatment for anxiety. Infrared heating mats can help with depression and anxiety-related challenges too.

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