Opting for supplements does not mean that you need to replace prescribed medicines or other therapies recommended by your doctor. The natural supplements can provide additional benefits for the health.
However, you need to understand how supplements may affect you. The dose of supplements for stress may vary due to health conditions, and it includes different factors such as age, surgery, pregnancy, and others.
Few of the supplements are not safe when an individual takes a higher dose than recommended. In case you are already taking a balanced diet, then you may need not to take any supplements. But if your diet is not proper and it lacks the nutrients, then dietary supplements are essential to get relieved from symptoms.
Did You Know!
- 51% of adults are feeling stressed and reported a feeling of depression, whereas 61% reported anxious mood.
- 77% of people are experiencing physical symptoms caused due to stress.
- Most people say that stress has a huge negative impact on the personal as well as professional life.
Supplements for Stress
1. Vitamin B
Eight B vitamins are essential for our health. Each type has a role in helping the human body to work smoothly. But together, they are necessary for the nervous system, making red blood cells, cell metabolism, and converting the food into energy.
B-complex supplements(1) consist of all the essential eight B vitamin variants that the body needs. Vitamin B also helps in improving symptoms of depression and anxiety. It is one of the best vitamins for stress.
Supplements for B-complexes may contain all types of vitamin B. Apart from that, plenty of foods enriched with B vitamins. Good sources of vitamin B are wholegrain cereals, milk, poultry, meat, eggs, fish, legumes, nuts, and fresh vegetables.
As per the doctor’s recommendation, dosages range varies from 300mg to 500mg. You can also take a tablet of vitamin B supplements in a day. Our body has a limited capacity for storing B vitamins, so you need to keep a tab of its proportion in your diet.
[Read: Vitamins That Help Combat Stress]
2. Vitamin D
Vitamin D plays a crucial role in the nervous system, brain, as well as depression. Anxiety and deficiency of vitamin D can affect diabetic status. We can observe vitamin D deficiency in various conditions that involve inflammation, such as diabetes, cardiovascular disease, and depression. Supplements of vitamin D can help in improving mood states and also acts anti-inflammatory.
Vitamin D is a crucial nutrient, which helps our body to absorb other essential vitamins. Its deficiency can lead to the deficiency of other vitamins. It may further lead to an increase in anxiety and worsen health conditions.
On average, the dose of vitamin D supplements may vary from 1,000 to 2,000 IU. Either the average essential dose will get split into multiple tablets or can take it as a tablet in a day. The best source of vitamin D is the Sun. Stand in the sunlight for some time daily; it helps in increasing the vitamin D.
[Also Read: Natural Treatment for Stress]
3. Lemon Balm
Lemon balm can help in calming the anxiety and boosting the moods. Due to antimicrobial and antioxidants properties of lemon balm, you can see its numerous health benefits. It is a helpful herb that can be integrated into your life, especially when you are experiencing depression, anxiety, or want to boost up the cognitive function. It is one of the best supplements for stress and anxiety.
You can use numerous ways to enjoy the benefits of lemon balm. It includes sipping lemon balm as a tea, adding its leaves to your food, or you can go for lemon balm aromatherapy. Similarly, you may put a few lemon balm drops into a diffuser. It will not only make room fragrant and clean, but also the inhaling will give you calming benefits.
The lemon balm supplement dose is approximate 500mg, which either split into two capsules or take it as one table in a day.
4. Passion Flower
Around 500 passionflower species are available in this world. The family of Passionflower termed Passiflora. Some researchers have found that some specific species may provide you with medicinal benefits. For example, Passionflower may help in treating insomnia and anxiety. It helps to calm the mind, soothe the stomach, etc.
You may add Passionflower (dried) to boiling water for making a herbal tea. You can also locate Passionflower (dried) or prepacked tea at various health food stores. Or you can go for its liquid extracts, tablets, and capsules.
Always take your doctor’s recommendation before using Passionflower as an alternative treatment for stress because it is beneficial as well as risky.
[Read: Best Teas to Fight Back Stress]
Magnesium(2) is one of the essential minerals for the proper functioning of muscle and nervous system. Researchers have proven that magnesium is crucial, especially for sleep. It helps in promoting relaxation. Thus, its deficiency can lead to stress. By taking these supplements, you can combat the deficiency.
Magnesium is one of the seven vital macro-minerals that our body requires in large quantities. However, our body does not develop magnesium, so we need to take it from other sources. Other sources include dark leafy greens, legumes, seeds and nuts, coffee, and chocolate. It is the best supplement for stress.
The recommended dose of supplements varies from 100mg to 500mg. You can take a tablet once a day.
Always take your doctor’s suggestion before consuming or adding any supplement to the treatment regimen. A doctor may discuss its side effects or potential risks and can also recommend you to add some medications that can cause an interaction.
The doctor may also recommend lifestyle changes or some therapies which help in managing the symptoms. Usually, supplements for stress are not recommendable for children, pregnant women, and aged people (above 65). Include supplements with herbs and vitamins which have scientifically proven to reduce the anxiety and boost the energy, and lead a happy life.
1. How to Deal with Stress?
When you feel that your stress is getting out of your control and you look for quick relief, you can try a few mentioned tips. It includes getting active, eating a healthy diet, avoiding unhealthy habits, meditate, laugh more, connect with others, assert yourself, try yoga, get enough sleep, and many more.
2. What Food Is Good for Dealing with Stress?
Studies have shown that some foods can act as natural remedies for depression and anxiety, while others can take you to another world. You may try a few meals, such as Asparagus, Avocado, Blueberries, Turkey, Almonds, Yogurt, Spinach, and Salmon. These can help in reducing anxiety.
3. How Is Turmeric Good for Reducing Stress?
Curcumin is present in turmeric. Its positive antidepressant and anti-anxiety properties have a significant effect on normalizing specific physiological pathways. Antioxidants like curcumin look for free radicals that are responsible for inflammation, which further leads to anxiety. Turmeric helps in reducing inflammation.