What supplements reduce stress and anxiety?
Using supplements may help you feel more at peace, but
reducing stress is a crucial component of overall health. Find out which ones
you should avoid and which ones could be helpful.
The ideal supplement could aid in reducing tension and
anxiety in addition to leading a healthy lifestyle.
Do you frequently feel stressed out? You could lose your
health. Elevated stress hormones, particularly cortisol, can worsen
inflammation, weaken the immune system, and increase the risk of hypertension,
stroke, and heart attack. The National Institute of Mental Health states that
ongoing stress can have a detrimental effect on many facets of your health and
be a factor in a variety of issues, including headaches, type 2 diabetes, and
even anxiety.
Supplemental nutrition should be one of your stress-reduction
strategies in addition to tried-and-true methods like a balanced diet, plenty
of exercise, rest, and mental health care.
Although there isn't a miracle supplement that will cure all
ailments, some claim that particular supplements can aid with anxiety levels,
sleep issues, depression symptoms, and other issues. Even though these
assertions are frequently exaggerated, there is some proof that nutritional
supplements, in addition to a balanced diet and other lifestyle modifications,
might help reduce stress.
Here are seven goods with the potential to reduce the stress
that is currently supported by scientific research, along with one that you
should probably avoid purchasing as you begin your road to a more calm (and
healthy) version of yourself.
1.
Ashwagandha: may be useful
WHAT IT IS
This plant, also known as winter cherry and Indian ginseng,
has long played a significant role in Ayurvedic medicine. According to
MedlinePlus, ashwagandha is what's known as an adaptogen, which means it's
thought to fend off disease and control the effects of stress on the body.
The
potential benefits
Ashwagandha may help with better sleep, according to some
research and some evidence relating it to lessened stress and anxiety. In a
short research that was published in September 2019 in Medicine (Baltimore), 30
stressed-out but healthy adults received 240 milligrams (mg) of the extract
daily, whereas the other 30 received a placebo. Although this difference was
not statistically significant when compared to the placebo after two months,
those who had taken the ashwagandha reported feeling less nervous, depressed,
or stressed over time.
How to
Use It
Astragalus can be consumed as a tablet or capsule, or the
powdered extract can be mixed with yogurt, smoothies, and other dishes. But be
careful, it tastes rather nasty; if you add the root or powder to anything, you
might want to add a sweetness like fruit or honey to help cover its bitterness.
2. L-Theanine: may be helpful.
WHAT IT IS
An amino acid present in green tea is called L-theanine.
Among other health advantages, it is thought to have a calming impact.
The
possible benefits
Research on the
anti-stress properties of L-theanine has revealed that it may be useful for
reducing stress and enhancing verbal ability, memory, and focus. Researchers
gave 30 healthy adults 200 mg of L-theanine or a placebo every night for four
weeks in a short study that was published in Nutrients in October 2019. After
that time, they noticed improvements in three stress-related categories,
including sleep issues, depression, and anxiety.
a member of the supplemented group. Additionally, a review
of nine studies that was released in November 2019 in Plant Foods for Human
Nutrition discovered that taking 200 to 400 mg of L-theanine daily may aid
those who are exposed to stressful situations to feel less stressed and
anxious.
How to
Use It
Make yourself a cup of tea: Green, black, white, and oolong
all contain L-theanine, albeit in varied concentrations and none that come
close to the concentrations employed in the study. A previous study assessed the
quantity of L-theanine in a typical cup of tea (200 milliliters) and discovered
that black tea contains the highest (up to 30 mg), while green tea has the
least (up to 11.7 mg). You would need to purchase L-theanine in supplement form
(capsules, liquids, or powders) in order to obtain the quantity utilized in
stress studies.
3.
Magnesium: might
be useful
WHAT IT IS
Magnesium is a mineral that the body utilizes to control a
wide range of functions, including the way that muscles and nerves work and the
production of bone and protein.
Potential
benefits
Magnesium may be beneficial for persons who have mild
anxiety, according to research so far. Magnesium supplements may reduce stress
and anxiety levels, according to a review of 18 studies that was published in
May 2017 in Nutrients, but it also indicated that the quality of the data was
low and that additional study is required before magnesium can be firmly
established as a stress reducer.
How to
Use It
Green leafy vegetables, nuts, seeds, legumes, whole grains,
some morning cereals, and other fortified foods are all good sources of
magnesium. The National Institutes of Health (NIH) notes that many of us still
don't receive enough of it. The NIH recommends no more than 350 mg of magnesium
in supplement form per day for individuals of either sex or 310 to 320 mg for
the majority of women and 400 to 420 mg for men.
If you decide to take a supplement, the NIH recommends
magnesium aspartate, citrate, lactate, or chloride since they are more readily
absorbed than magnesium oxide or sulfate. Also, keep in mind that many antacids
and laxatives contain magnesium, so if you use any of those products, be sure
to include the magnesium they contain in your daily magnesium supplement
intake.
4.
Melatonin: might be helpful
WHAT IT IS
According to the Sleep Foundation, when it gets dark, the
hormone melatonin, which is produced in the pineal gland, is released, aiding
in the maintenance of your circadian rhythm and preparing your body for sleep.
Potential
Advantages
Although melatonin is well known for its ability to promote
sleep, it may also assist patients who are due for surgery to feel less
anxious. Melatonin may be equally as helpful as the sedative midazolam for
easing presurgical anxiety, according to a previous study of more than 12
randomized controlled trials involving 774 patients undergoing surgery.
How to
Use It
Melatonin supplements are widely available as tablets,
capsules, and drops; the majority have dosages of 1 mg or 5 mg. But keep in mind
that you might not always be receiving what the label claims: A research
published in February 2017 in the Journal of Clinical Sleep Medicine analyzed
31 melatonin supplements bought from pharmacies and grocery shops and
discovered that the majority didn't have the quantity suggested — and
one-quarter also had serotonin, another hormone.
5. Rhodiola: May Be of Helpful
WHAT IT IS
According to a study published in December 2017 in Current
Pharmacology Reports, the Rhodiola rosea plant, sometimes referred to as golden
root and arctic root, grows in the chilly highlands of Europe, Asia, and the
Arctic and has been utilized as a stress reliever.
Potential
benefits
Rhodiola extract may be useful for treating stress symptoms
and preventing chronic stress and its repercussions, according to a review that
was published in January 2018 in the International Journal of Psychiatry in
Clinical Practice.
How to
Use It
Rhodiola can be taken as a powder, pill, or liquid extract.
6.
Lemon balm: could
be useful
WHAT IT IS
In the Middle Ages, the plant known as lemon balm, or
Melissa officinalis, was widely distributed in Europe. Today, it is grown all
over the world. According to Mount Sinai, it was previously studied for its
potential anti-anxiety properties but was often used as a light sedative and
relaxing agent. The FDA has declared lemon balm to be "generally
recognized as safe."
The
potential benefits
A study that was published in June 2019 in the European
Journal of Integrative Medicine suggests that lemon balm may help reduce
anxiety and enhance sleep. Following 80 patients who underwent coronary artery
bypass surgery, the researchers administered half of the group 500 mg of lemon
balm three times per day while giving the other half a placebo. Those who took
lemon balm had a 49 percent reduction in anxiety and a 54 percent improvement
in sleep quality.
According to two previous research, lemon balm has also been
associated with mood improvements in small groups consisting of fit but
stressed young adults.
How to
Use It
The plant's leaves are frequently brewed into tea. In
addition, lemon balm is accessible as a supplement in tablet and capsule form,
and its extract can be found in creams and ointments.
7.
Valerian: Might Help
WHAT IT IS
The herb known as valerian, or Valeriana officinalis, grows
in Europe, Asia, and North America. It is also sometimes called garden
heliotrope or all-heal. Insomnia, anxiety, and other illnesses, such as
depression, are frequently treated with it as a dietary supplement because of its
well-known soothing benefits.
The
potential benefits
Although the NCCIH cautions that there aren't enough
high-quality studies involving humans to make any judgments regarding whether
valerian can be beneficial as a sleep aid or for treating anxiety, depression,
or menopausal symptoms, there is some preliminary research on this subject.
Researchers discovered evidence that valerian root extract
may have calming benefits on persons with anxiety disorders in a review of 100
papers that were published in May 2018 in Phytotherapy Research. The study also
discovered that the herb might be useful as a sleep aid, and its advantages
were shown to be comparable to those of a prescription drug frequently used to
treat anxiety and insomnia.
How to
Use It
Its roots and stems are used to create dietary supplement
capsules, pills, teas, and tinctures.
Keep
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