We all face certain types of stress in our lives, whether it be stress from work, money, health or relationships but it is the most common cause of health issues. Stress leads to mental fatigue, poor health, nervousness and anger issues.
There are various ways to combat stress like taking a good night sleep, good nutritious diet and regular exercise but there are certain vitamins that help fight stress.
7 best vitamins to fight stress are-
1. Rhodiola rosea
Rhodiola is an adaptogenic herb that has been shown to improve symptoms associated with chronic fatigue and stress-related burnout. It is a non-toxic herb that stimulates body’s stress response system to increase stress resistance.
Melatonin is a natural hormone that regulates your body’s circadian rhythm, or sleep-wake cycle. Levels of the hormone increase in the evening when it’s dark to promote sleep and decrease in the morning when it’s light to promote wakefulness.
Sleep is an important factor to relieve stress and improving the quality of sleep can easily combat stress. According to various studies, melatonin decreased the time it took people to fall asleep, increased the sleep time and improved the overall quality of sleep.
Melatonin is a non-habit forming vitamin and it does not affect your body’s natural production of melatonin.
Glycine is an amino acid that our body uses to create proteins. Studies suggest that glycine may increase your body’s resistance to stress by encouraging a good night’s rest through its calming effect on the brain and ability to lower your core body temperature.
In one study, 15 people who had complaints about the quality of their sleep and took 3 grams of glycine before bed experienced less fatigue and increased alertness the following day, compared with a placebo. The calming effects of glycine have been shown to improve sleep quality and feelings of alertness and focus.
Ashwagandha (Withania somnifera) is an adaptogenic herb native to India, where it has been used in Indian Ayurveda, one of the world’s oldest medicinal systems.
In one study on the stress-relieving effects of ashwagandha, researchers randomized 60 individuals with mild stress to receive 240 mg of a standardized ashwagandha extract or a placebo daily for 60 days.The adaptogenic properties of ashwagandha have been shown to reduce stress, anxiety, and depression, as well as lower morning cortisol levels.
L-theanine is an amino acid most commonly found in tea leaves. It has been studied for its ability to promote relaxation and reduce stress without exerting sedative effects.
A review of 21 studies involving nearly 68,000 people found that drinking green tea was associated with reduced anxiety and improvements in memory and attention. That said, drinking tea is unlikely to have any noticeable effect on stress. Nonetheless, many people find the act of drinking tea to be relaxing.
L-theanine is a natural component of tea leaves that has been shown to reduce stress and promote relaxation.
6. B-complex vitamins
B complex vitamins usually contain all eight B vitamins. These vitamins play an important role in metabolism by transforming the food you eat into usable energy.
B vitamins are also essential for heart and brain health (33Trusted Source). Food sources of B vitamins include grains, meats, legumes, eggs, dairy products, and leafy greens. Interestingly, high doses of B vitamins have been suggested to improve symptoms of stress, such as mood and energy levels, by lowering blood levels of the amino acid homocysteine.
In one 12-week study in 60 people with work-related stress, those taking one of two forms of a vitamin B complex supplement experienced less work-related stress symptoms, including depression, anger, and fatigue, compared with those in the placebo group. The eight B vitamins, collectively known as B complex vitamins, may improve mood and reduce stress by either lowering homocysteine levels or maintaining healthy levels of this amino acid.
Kava (Piper methysticum) is a tropical evergreen shrub native to the South Pacific islands (45Trusted Source). Its roots have traditionally been used by Pacific Islanders to prepare a ceremonial beverage called kava, or kava kava.
Kava contains active compounds called kavalactones, which have been studied for their stress-reducing properties. Kava has traditionally been consumed as a ceremonial beverage. Studies suggest that it may alleviate anxiety via its calming effects, but more research is needed.
Summary – Several vitamins and other supplements have been linked to reduced stress symptoms, including Rhodiola rosea, melatonin, glycine, and ashwagandha.
L-theanine, B complex vitamins, and kava may also help increase your body’s resistance to life’s stressors.