Women health

 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


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.


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


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


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


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


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


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 your health in check while learning more!

If you want to be as healthy and fit as you can be, take into account the information we've provided. We wish to improve your overall well-being by offering top-notch, fact-based services. To provide teaching materials on many health-related topics, a committee of experts has been created. We work very hard to educate you so you can enjoy the most joyful life imaginable. In an area distinct from the most recent stories, you can find information about good sleeping practices.


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  1. How to reduce stress
  2. Foods that reduce stress
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  4. Best ways to reduce stress
  5. Best supplements to reduce stress


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