Natural supplement for stress

Stress can be acute or chronic and cause fatigue, headaches, indigestion, nervousness, irritability or anger, feeling overwhelmed, lost and empty. Regular exercise, adequate sleep and good nutrition are some of the best ways to better prepare your body to deal with stress, but don't forget some vitamins and supplements that will definitely help you in this important endeavor.

Here are the top 7 vitamins and supplements to help you fight stress.

1. Rhodiola rosea

Rhodiola (Rhodiola rosea) is an herb that grows in the cold mountain regions of Russia and Asia. It has long been known as an adaptogen, a natural, non-toxic herb that stimulates the body's stress response system to increase stress tolerance. Rhodiola's adaptogenic properties are due to the herb's two powerful active ingredients, rosavin and salidroside. An 8-week study in 100 people with symptoms of chronic fatigue, such as poor sleep quality and impaired short-term memory and concentration, found that taking 400mg of Rhodiola extract daily improved symptoms after just 1 week. In another study in 118 people with stress burnout, taking 400 mg of Rhodiola extract daily for 12 weeks improved associated symptoms, including anxiety, exhaustion, and irritability. Symptoms continued to decrease throughout the study.

To recap:

Rhodiola is an adaptogenic herb that has been shown to relieve symptoms associated with chronic fatigue and stress-related burnout. Rhodiola is well tolerated and has a high safety profile.

2. Melatonin

Getting enough quality sleep is important for stress relief. Stress is closely linked to insomnia, a sleep disorder characterized by difficulty falling asleep or waking up, or both. However, achieving adequate sleep quality can be challenging if you are under stress, which in turn can make it even more difficult. Melatonin is a natural hormone that regulates your body's circadian rhythm or sleep-wake cycle. Hormone levels rise in the evening when it is dark to improve sleep and decrease in the morning when it is light to promote wakefulness. In review 19In a study in 1,683 people with primary sleep disorders — those not caused by another medical condition — melatonin reduced the time it took people to fall asleep, increased total sleep time, and improved overall sleep quality compared to placebo. Another review of 7 studies involving 205 people examined the effectiveness of melatonin for the treatment of secondary sleep disorders caused by another condition, such as stress or depression. The review found that melatonin reduced the time it took people to fall asleep and increased total sleep time, but had no significant effect on sleep quality compared to placebo. Although melatonin is a natural hormone, supplementing it does not affect its production in the body. Melatonin is also non-addictive. Melatonin supplements range in doses from 0.3mg to 10mg. It is best to start with the lowest possible dose and increase the dose as needed. Although melatonin supplements can be purchased without a prescription in the United States, they require a prescription in many other countries.

To recap:

Melatonin supplements can help you fall asleep faster and sleep longer if you have stress-related difficulty falling asleep.

3. Glycine

Glycine is an amino acid that your body uses to make proteins. Research shows that glycine can increase your body's resistance to stress, promoting a good night's rest through its calming effect on the brain and the ability to lower core body temperature. Lower body temperature promotes better sleep and helps you sleep better at night. In one study, 15 people who complained about the quality of their sleep and took 3 grams of glycine before bed ended up with less fatigue and increased alertness the next day compared to placebo. These effects occurred despite no difference in time taken to fall asleep or sleep time compared to placebo, suggesting that glycine improves sleep quality. In a similar study, taking 3 grams of glycine before bed was shown to improve sleep quality and performance on recognition and memory tasks. What's more, another small study found that supplementing with 3 grams of glycine before bed reduced daytime sleepiness and fatigue after 3 days of sleep deprivation. Glycine is well tolerated, but intake 9grams on an empty stomach at bedtime is associated with minor stomach upset. However, taking 3 grams is unlikely to cause any side effects.

To recap:

The calming effects of glycine have been shown to improve sleep quality and increase alertness and concentration.

4. Ashwagandha

Ashwagandha (Withania somnifera) is an adaptogenic herb native to India, where it was used in Indian Ayurveda, one of the oldest medicinal systems in the world. physical and mental stress. For example, in one ashwagandha stress relief study, researchers randomized 60 people with mild stress to receive 240 mg of a standardized ashwagandha extract or placebo daily for 60 days. Compared to placebo, ashwagandha supplementation was strongly associated with greater reductions in stress, anxiety, and depression. Ashwagandha has also been associated with a 23% reduction in morning levels of cortisol, the stress hormone. What's more, a review of five studies examining the effects of ashwagandha on anxiety and stress found that those who took ashwagandha extract performed better on tests measuring levels of stress, anxiety, and fatigue. A study examining the safety and efficacy of taking ashwagandha in people with chronic stress found that taking 600 mg of ashwagandha for 60 days was safe and well tolerated.

To recap:

Ashwagandha's adaptogenic properties have been shown to reduce stress, anxiety, and depression, as well as lower morning cortisol levels.

5. L-theanine

L-theanine is the amino acid most commonly found in tea leaves. It has been studied for its ability to promote relaxation and reduce stress without producing a sedative effect. A review of 21 studies involving nearly 68,000 people found that drinking green tea reduced anxiety and improved memory and attention. These effects have been attributed to the synergistic effects of caffeine and l-theanine in tea, as each ingredient was found to have less of an effect on its own. However, studies show that l-theanine on its own can help relieve stress. One study found that supplementation with 200mg of l-theanine reduced measures of stress, such as heart rate, in response to a task that required no small amount of mental stress. In another study in 34 people, drinking a drink containing 200 mg of l-theanine and other nutrients lowered levels of the stress hormone cortisol in response to a stressful multitasking task. L-theanine is well tolerated and safe when taken at an effective relaxation dose, which ranges from 200 to 600 mg per day in capsule form. In comparison, l-theanine makes up 1-2% of the leaf dry weight, which equates to 10-20 mg of l-theanine per commercially available tea bag. However, drinking tea is unlikely to have a noticeable effect on stress. However, many people find that tea, as well as drinking it slowly, has a relaxing effect on them.

To recap:

L-theanine is a natural component of tea leaves that reduces stress and promotes relaxation.

6. B-Complex

B-Complex usually contains all eight B vitamins. These vitamins play an important role in metabolism, turning the food you eat into usable energy. B vitamins are also essential for heart and brain health. Food sources of vitamin B include grains, meats, legumes, eggs, dairy, and leafy greens. Interestingly, high doses of B vitamins have been suggested to improve stress symptoms such as mood and energy levels by lowering blood levels of the amino acid homocysteine. High homocysteine ​​levels are associated with stress and an increased risk of dementia and rectal cancer, including heart disease. In one 12-week study of 60 people with work-related stress, those who took one of two forms of a vitamin B complex supplement experienced fewer symptoms of work-related stress, including depression, anger, and fatigue, compared to compared with participants in the placebo group. Moreover, a review of 8 studies involving 1292 people showed that taking multivitamin and mineral supplements improved several aspects of mood, including stress, anxiety, and energy. Although the supplement contained several other vitamins and minerals, the study authors suggested that supplements containing high doses of vitamin B may be more effective in improving mood. Another study found similar results, suggesting that adding B vitamins to multivitamin and mineral supplements can improve mood and stress by lowering homocysteine ​​levels. However, it is unclear whether people who already have low homocysteine ​​levels will experience the same effects. Vitamin B complex supplements are generally safe when taken at recommended doses. However, they can cause harmful side effects, such as nerve pain, understandably only when taken in large amounts. In addition, they are water soluble, so your body will excrete any excess in the urine. Eight B vitamins, known as B-complex vitamins, may improve mood and reduce stress by lowering homocysteine ​​levels or maintaining healthy levels of this amino acid.

7. Kava

Kava (Piper methysticum) is a tropical evergreen shrub native to the islands of the South Pacific. Its roots were traditionally used by the Pacific Islanders to make a ceremonial drink called kava, or kava kava. Kava contains active compounds called kavalactones, which have been studied for their ability to reduce stress. Kavalactones are thought to inhibit the breakdown of gamma-aminobutyric acid (GABA), a neurotransmitter that lowers the activity of your nervous system, producing a calming effect. This can help reduce feelings of anxiety and stress. A review of 11 studies involving 645 people found that kava extract relieves anxiety, a common response to stress. However, another review concluded that there is not enough evidence to support the fact that kava relieves anxiety. Kava can be taken as a tea, capsule, powder, or liquid. Its use is considered safe when taken for 4–8 weeks at a daily dose of 120–280 mg of kavalactones. Serious side effects, such as liver damage, have been associated with kava supplements, likely due to adulteration of supplements or the use of less expensive parts of the kava plant, such as leaves or stems, instead of roots. So if you decide to add kava, choose a reputable brand whose products are independently tested by organizations such as NSF International or Underwriters Laboratories (UL). Kava is not a controlled substance in the United States, but some European countries have regulations restricting its sale.

To summarize:

Kava is traditionally consumed as a ceremonial drink. Research suggests that it may relieve anxiety through its calming effect, but more research is needed.

Tags: vitamins stress rodiola melatonin l-theanine kava glycin b-complex ashwagandha

Seven supplements to manage stress and transition to a new normal

The information in this blog has not been verified by your country's public health authority and is not intended for diagnosis, treatment or medical advice. Read more

Stress is the body's natural reaction to any external demands or threats. When real or imagined danger is sensed, the body's defense mechanisms are reflexively activated - the stress response, which is also called the "fight or flight" response.

The body uses the stress response to protect itself. Normally, this reaction helps you maintain concentration and alertness, as well as the right level of energy. In emergency situations, stress can save your life by providing the necessary energy for self-defense.

Stress can also help you cope with new challenges. It is he who supports you during an important presentation at work, increases concentration during the decisive throw in a game, encourages you to prepare for an exam, and not watch TV. However, at a certain point, stress ceases to be beneficial and becomes a serious threat to health, mood, productivity, relationships, and quality of life.

Stress management is a way of regulating the effects of stress on your body and mind. Stress management may require skills such as problem solving, task prioritization, and time management. It may also include improving the ability to cope with change, adversity and/or conflict through, for example, improving emotional awareness, expressing gratitude, or improving personal relationships.

Supplements can also be helpful in managing stress. Many over-the-counter products can enhance a healthy physiological response to stress, such as maintaining healthy levels of stress hormones, promoting adequate sleep and a good mood.

Researchers studied numerous herbs, supplements and vitamins to see if they had the benefits people need in stressful situations. Here are some of them.

1. Melatonin

Sufficient and quality sleep plays an important role in the fight against stress. Uninterrupted sleep should last an average of 7-8 hours. Stress is closely related to sleep problems, including falling asleep or sleep continuity. Sleep management is an important means of stabilizing mood and maintaining healthy levels of stress hormones.

The hormone melatonin regulates your body's circadian rhythm, also called the sleep-wake cycle. Levels of this hormone rise in the evening when it gets dark to help you fall asleep and fall in the morning after dawn to help you wake up.

Exogenous melatonin, or melatonin that is not produced by the body, is one of the most sought after supplements. Melatonin can increase overall sleep duration and help restore healthy circadian rhythm cycles after jet lag or shift work (such as after a night shift).

2. Glycine

Glycine is an amino acid that the body uses to synthesize protein needed for growth and maintenance of tissues, hormones and enzymes. The body naturally produces glycine from other amino acids (complex substances that make larger proteins). However, glycine is also found in protein foods and is offered as a dietary supplement.

Glycine is one of the amino acids that the body uses to make glutathione, an antioxidant that can protect body cells from oxidative damage often caused by stress. Glycine helps create the components of our DNA, or the so-called purines.

Glycine also plays a key role in creating the complex compound creatine. This complex compound has many benefits, including promoting healthy brain function and a good mood.

In addition, studies show that glycine can increase the body's resistance to stress, promoting healthy sleep, which has been shown to calm the brain. It can also lower body temperature. In turn, a lower body temperature can help improve sleep and ensure continuity throughout the night.

3. St. John's wort

St. John's wort (Hypericum perforatum) is a shrubby herb with yellow flowers. It grows wild throughout Europe, parts of Asia and Africa, and the western United States of America. St. John's wort has been used for a variety of purposes over the centuries and can treat a variety of ailments, including symptoms of depression. The chemical composition of St. John's wort is well understood, and modern research confirms the validity of the traditional uses of this plant. This medicinal herb has antidepressant, antiviral and antibacterial properties.

They are due to chemical compounds such as hypericin and flavonoid components. Hyperforin is one of the main constituents of St. John's wort and is responsible for its antidepressant action. Hyperforin has been shown to act as an inhibitor of the uptake of neurotransmitters such as 5-hydroxytryptophan, dopamine, norepinephrine, and GABA. It maintains the chemical balance in the brain, eliminating one of the causes of depressive symptoms.

Supplements are made from St. John's wort flowers, usually in the form of teas, tablets and capsules.

‌‌‌‌4. L-theanine

L-theanine is the amino acid most commonly found in loose leaf tea. It has been the subject of scientific research because it promotes relaxation and maintains healthy levels of cortisol (the stress hormone) in the body.

This complex compound may also relieve symptoms of anxiety and support healthy memory and concentration. This effect may be due to the combined effects of caffeine and L-theanine in tea, as each of these ingredients alone has less of an effect. However, studies show that L-theanine itself can also relieve stress.

‌‌‌‌5. B vitamins

The B vitamins are eight water-soluble vitamins with important functions. For example, these vitamins can play an important role in metabolism by converting the food you eat into usable energy. The B vitamins are cofactors for enzymes needed to digest food. They also play an important role in the formation of DNA and many of the neurotransmitters that keep you in a good mood.

Foods rich in B vitamins include grains, meats, legumes, eggs, dairy products and greens. An easy and convenient way to get these vitamins is by taking appropriate supplements. B vitamins are believed to support energy levels and healthy cortisol levels, as well as promote a good mood.

‌‌‌‌6. Phosphatidylserine

Phosphatidylserine (PS) is produced naturally in the body and can keep cells working properly, especially in the brain. PS is a fatty substance called a phospholipid. It envelops and protects brain cells and transmits signals between them. FS plays an important role in the functioning of memory. It can also reduce the body's response to stress.

‌‌‌‌7. Gamma-aminobutyric acid (GABA)

Gamma-aminobutyric acid (GABA) is a naturally occurring amino acid that functions as a neurotransmitter in your brain. In turn, neurotransmitters are chemicals that transmit nerve signals. GABA is considered an inhibitory neurotransmitter because it blocks or inhibits certain signals in the brain and reduces the activity of the nervous system.

Gamma-aminobutyric acid (GABA) is often taken in supplement form. It can help reduce anxiety symptoms and improve mood. GABA may also contribute to healthy immunity.

Now that we are all looking for ways to stay healthy during the pandemic, we are fortunate to have many natural remedies that can give us the support we need and relieve us of stress.

References:

1. Costello, R. B., Lentino, C. V., Boyd, C. C. et al. (2014). The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature. Nutrition Journal, 13, 106; Published 11/7/2014; Accessed 6/29/2020
2. Razak, M. A., Begum, P. S., Viswanath, B., et al. (2017). Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review. Oxidative medicine and cellular longevity, 2017, 1716701.
3. Davidson, J.T., Connor, K.M. Valerian. In: Herbs for the Mind: Depression, Stress, Memory Loss, and Insomnia. New York: Guilford Press, 2000: 214-233.

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