April has been designated as Stress Awareness Month. The intent of this global month-long event is to improve understanding of the causes and symptoms of stress, as well the importance of prioritizing stress relief and mitigation as part of a healthy lifestyle that includes generous levels of mental self-care. Today we cover how we may use vitamins and supplements to help us manage or overcome stress.
Vitamins, Supplements and Stress
When it comes to managing stress, certain vitamins and supplements can support your body’s resilience and overall well-being.
While they should not be used as a substitute for a healthy lifestyle and stress management techniques, they can certainly complement your efforts.
Here are some vitamins and supplements that may help in managing stress:
- B vitamins are essential for energy production and proper functioning of the nervous system. They play a key role in managing stress. Look for a B complex supplement that includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin).
- Vitamin C is an antioxidant that helps combat the physical and mental effects of stress. It supports the immune system and aids in the production of neurotransmitters like serotonin. Consider taking a vitamin C supplement or increasing your intake of vitamin C-rich foods like citrus fruits, bell peppers, and berries.
- Magnesium is a mineral that plays an important role in stress management and relaxation. It helps regulate neurotransmitters and calms the nervous system. Insufficient magnesium levels can contribute to increased stress and anxiety. Consider taking a magnesium supplement or incorporating magnesium-rich foods like leafy greens, nuts, seeds, and whole grains into your diet.
- Omega-3 fatty acids have anti-inflammatory properties and support brain health. They can help regulate mood and reduce symptoms of stress. Consider taking an omega-3 supplement derived from fish oil or algae. Alternatively, include fatty fish like salmon, mackerel, and sardines in your diet. Plant-based sources include flaxseeds, chia seeds, and walnuts.
- Adaptogens are a group of herbs and mushrooms that can help the body adapt to stress and support overall well-being. They work by balancing stress hormones and promoting resilience. Popular adaptogens include ashwagandha, rhodiola, holy basil, and reishi mushroom. These can be consumed in supplement form, herbal teas, or powdered form.
- L-Theanine is an amino acid commonly found in green tea. It promotes relaxation, improves sleep quality, and reduces stress and anxiety. Consider taking an L-Theanine supplement or enjoying a cup of green tea to experience its calming effects.
How to Supplement Your Diet to Relieve Stress
It’s important to remember that individual needs and responses to supplements may vary.
Before adding any new supplements to your routine, consult with a healthcare professional or registered dietitian to ensure they are safe for you and won’t interact with any medications you may be taking.
Additionally, supplements should be used as part of a comprehensive approach to stress management that includes a healthy diet, exercise, quality sleep, and effective stress reduction techniques.
Thank you as always for reading.
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Joan Senio is the founder of KindCompassCoach. Her career includes 20+ years as a private sector corporate executive and 15 years as a consultant. The common thread through her professional life has been a commitment to compassionate coaching and leadership, including mentoring early and mid-career professionals as well as current and future executives and leaders. KindCompassCoach articles are backed by research and include facts and advice from relevant experts. Joan is a member of the International Organization of Life Coaches, serves as a thought-leader for KuelLife.com and is a regular contributor to PsychReg and Sixty and Me.
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