Supplements are nothing new, but in recent years, the industry has seen an influx of new options for every concern imaginable. With a wide variety of perfectly packaged products from mood boosting gummies to vitamin patches for stress relief, it can be hard to tell if you’re really find something that works, or are you just falling for a tempting ad. While we know that supplements don’t necessarily cure every disease — and that they aren’t tested or regulated by the Food and Drug Administration (FDA) for effectiveness — there is research that shows that they can have a positive effect on you. good health – especially if you want to relieve stress.
According to a study published in the journal “Current Developments in Nutrition” it is thought that stress levels decreased by 20% and state anxiety decreased by 14% after taking ashwagandha and B vitamins. Can I help you in the same way? To help you sift through all the products on the market, we talked to experts about what really works, including some of the best stress relievers, and how to get them. Read on for a complete overview, with helpful recommendations from the experts.
Experts Featured in This Article:
Kelly Springer, RD, MS, CDN, is a nutrition consultant for Nature’s Sunshine.
Chaana Rosenthal, MS, CNS, LDN, is a certified nutritionist with Designs for Health.
Can Supplements Reduce Depression?
There are several reasons why certain supplements can calm you down and help you feel less stressed. “Supplements can help reduce stress by promoting proper brain function,” says Kelly Springer, RD, MS, CDN. “Stress often affects cognitive processes, leading to issues such as brain fog, anxiety and difficulty concentrating.” That’s why looking for ingredients that support brain health can give you more clarity, improve your mood, and promote an overall sense of calm.
According to Springer, some supplements (like B6) also help the production of serotonin and dopamine, both of which are “important for maintaining a positive mood and reducing anxiety.”
Supplement For Stress Relief
Not all supplements are equally effective, and if they are available, you should always consult a doctor before making any major changes to your medication or lifestyle. Pay attention to recommended dosages (resources from the National Institutes of Health here), as some supplements require specific serving sizes to be effective, and too much can cause harm. serious health issues. That being said, Springer points to the following supplements as some of the best for stress relief in particular:
- B vitamins: If you’re an anxiety sufferer, Springer calls B6, B12, and folate a “dream team” for your nerves. “That B6 helps keep you cool by boosting serotonin and dopamine — your brain’s happy neurotransmitters,” he says. “B12 and folate keep your nerves in tip-top condition [which is] important for reducing your stress response.”
- Vitamin B1: “Vitamin B1 helps with anxiety by supporting brain function and energy levels, which can make you feel calm and balanced,” Springer says.
- L-Theanine: This is an amino acid that works to promote relaxation, relieve sleep, Springer says (although it can also improve the quality of your sleep, according to a study published in the “Journal of the American College of Nutrition”) .
- Magnesium: This is a common supplement used for sleep, but it also enhances mood. “Magnesium helps with stress by regulating happy neurotransmitters, supporting a calm nervous system, and reducing the body’s stress response,” Springer says, all of which can promote relaxation.
- Ashwagandha: This is an adaptogen that can help relieve stress. “Adaptogens are natural substances that help the body adapt to stress and maintain balance,” Springer says. “Ashwagandha is one such adaptogen that helps manage stress by regulating cortisol levels and enhancing the body’s resilience to stress.”
How to Choose a Reliable Brand
With so many supplements on the market, how do you go about finding the best? Chaana Rosenthal MS, CNS, LDN, has some advice. “Reputable supplement companies ensure that an independent laboratory tests their products for quality, purity and potency,” he says. approval.) “These third-party tested supplements often have special certification from organizations such as NSF, USP, GMP, or ConsumerLab.” Rosenthal also recommends testing active and inactive ingredients, dosage recommended, and other possible items.
“Avoid supplements that list ingredients without disclosing the specific ingredients and their quantities,” she says. that, no conflicts of interest, different participants, etc.).
What You Should Remember
“In a systematic review and meta-analysis of adaptogenic herbs, adaptogens were generally considered safe,” Rosenthal says, pointing to the same study in “Current Developments in Nutrition”. Some of the more commonly reported side effects included gastrointestinal disturbances and headaches, although there was no significant difference between those who took the adaptogens and those who took the placebo. “Seek medical attention for chronic stress if symptoms persist, such as depression, anger, or insomnia. Also, contact a health care provider if physical symptoms, such as such as chest pain, high blood pressure, or digestive problems, are present.”
To help with absorption, Springer recommends taking any supplements with food — specifically, “a well-balanced diet with fiber, protein and a few healthy fats.” He also said to pay attention to any drug interactions, as some supplements can interfere with medications. “For example, if you’re on a prescription stimulant, it’s important to understand that L-theanine may interact with your medication,” Springer says. “Also, since ashwagandha can stimulate the immune system, it can interfere with immunosuppressive drugs.”
As always, consult a healthcare professional for the best medical advice.
Chandler Plante is the assistant editor of PS Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she shares on the Internet, presenting information about chronic diseases, beauty and disability.
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