Everyone has pressures, with job pressure, money, health, and relationships being the most frequent.
Stress can be acute or persistent, resulting in weariness, headaches, stomach discomfort, anxiety, irritation, or aggression.
Regular exercise, adequate sleep, and a nutritious diet are some excellent methods to prepare your body for stress better, but specific vitamins and supplements can also assist.
Here are the seven most excellent vitamins and supplements for stress management.
How we chose
When it comes to stress pills, there is a lot of buzzes. To assist you in identifying items worth purchasing, we first analyzed the components used.
The following criteria were used to choose all of the ingredients featured:
- Research quality: We picked supplements that have been the subject of randomized controlled trials, which are high-quality scientific investigations. These studies are less biased than others and produce higher quality, more dependable results.
- Effectiveness: Furthermore, we picked only vitamins and supplements that have been shown helpful in high-quality studies. Other types of research can be useful, but their data is less dependable than that produced by randomized controlled trials.
When selecting items, we evaluated the following characteristics in addition to the ingredients:
- Dose: We selected goods that contained the effective dosages specified in research papers.
- Trustworthiness: We chose supplements from brands recognized for offering high-quality supplements. We also emphasized third-party tested items.
Eathealthyisgood’s picks for the best vitamins and supplements for stress
Best with rhodiola rosea
HUM Nutrition Big Chill
- Dose: One pill per day
- Best used for: concentration, stress
Rhodiola (Rhodiola rosea) is a plant that grows in Russia and Asia.
It has long been recognized as an adaptogen, a natural, nontoxic plant that boosts your body’s stress response system to build stress tolerance (1).
Rhodiola’s adaptogenic capabilities are connected to the herb’s active components: rosavin and salidroside (2).
A small 8-week trial including 100 patients with chronic tiredness symptoms such as poor sleep quality and short-term memory and attention deficits discovered that supplementing with 400 mg of rhodiola extract per day alleviated symptoms after just one week (3).
Throughout the trial, participants’ symptoms decreased.
Similarly, in a small high-quality trial of 80 patients with mild anxiety, researchers discovered that those who took 400 mg of rhodiola daily showed substantial reductions in stress and tension after two weeks compared to those without therapy (4).
HUM Nutrition Big Chill is one of the most excellent alternatives to try rhodiola.
The supplement includes 500 mg of R. rosea extract per serving, which has been clinically proven beneficial. Furthermore, it has been third-party tested and lacks artificial sweeteners and colors.
Best with melatonin
Life Extension Melatonin IR/XR
- Dose: One pill per day
- Best used for: sleep
Melatonin is a naturally occurring hormone that governs your body’s circadian rhythm, often called the sleep-wake cycle.
The hormone’s levels rise in the evening when it’s dark to encourage sleep and fall in the morning when it’s light to stimulate awake (5).
Studies show that because stress is connected to sleeplessness, using melatonin supplements may help (6, 7).
One evaluation of seven high-quality trials, including 205 participants, looked at the efficacy of melatonin in treating secondary sleep disturbances, which are those caused by another ailment, such as stress or depression.
The researchers determined that while melatonin reduced the time it took participants to fall asleep and increased total sleep time, it did not affect sleep quality compared to a placebo (8).
Doses of as little as 0.5 mg each night have been reported beneficial in randomized controlled studies (9).
Even though melatonin is a natural hormone, supplementing with it does not affect your body’s synthesis. Melatonin is also non-habit forming. However, it is advisable to begin with the lowest amount possible and gradually increase to a more significant dose if necessary (10, 11).
If you’re having difficulties sleeping due to stress and want to try a melatonin supplement, Life Extension IR/XR Magnesium is a fantastic choice.
The supplement includes 1.5 mg of both immediate-release and extended-release melatonin, which may aid in falling and staying asleep throughout the night.
Life Extension is a reputable firm that makes its supplements to standards that surpass those the FDA sets. The raw ingredients used by the firm are also third-party tested.
While some Life Extension products have been third-party evaluated, Melatonin IR/XR has not.
Best with magnesium
Innate Vitality Magnesium Glycinate
- Dose: One pill per day
- Best used for: stress
Magnesium is a mineral that your body needs for over 300 distinct biological activities.
It has a role in various body functions, including DNA synthesis, neuron and muscle function, and blood sugar and blood pressure management (12).
Magnesium may be found in various foods, including nuts and seeds, green leafy vegetables, and seafood.
According to research, magnesium may have a role in stress management, particularly for persons who do not consume enough magnesium.
Previous research of 100 persons indicated that people who took 400 mg of magnesium per day for 90 days had higher heart rate variability (HRV) than a control group (13).
Low HRV has been associated with depression, sleep difficulties, and stress in several studies (14, 15).
Another high-quality experiment examined the effects of daily magnesium supplementation of 300 mg and vitamin B6 supplementation of 30 mg for 8 weeks in 264 patients with low magnesium levels (16).
Researchers found that those who got magnesium alone showed similar stress reductions as those who received magnesium and vitamin B6.
People with “severe” or “very severe” stress, on the other hand, improved more when they took both magnesium and vitamin B6 (16).
Natural Vitality Magnesium Glycinate is an excellent magnesium supplement. It includes 500 mg of magnesium glycinate, which the body may absorb more quickly than other regularly used supplementary magnesium forms, such as magnesium citrate (17).
The product has also been third-party tested and is devoid of synthetic components.
Best with ashwagandha
Klaire Labs Ashwagandha Extract
- Dose: One pill per day
- Best used for: stress and mood
Ashwagandha (Withania somnifera) is an adaptogenic plant native to India, where it has been utilized in Ayurvedic medicine for centuries (18).
Ashwagandha, like rhodiola, is supposed to improve your body’s resistance to physical and emotional stress.
Researchers randomized 60 people with mild stress to receive 240 mg of standardized ashwagandha extract or a placebo daily for 60 days in one trial on the stress-relieving properties of ashwagandha (19).
Compared to the placebo, ashwagandha supplementation was highly related to more significant reductions in stress, anxiety, and depression. Ashwagandha has also been associated with a 23% drop in morning cortisol levels, a stress hormone (19).
Furthermore, an earlier evaluation of five research exploring the effects of ashwagandha on anxiety and stress discovered that persons who were supplemented with ashwagandha extract performed better on stress, anxiety, and tiredness tests (20).
Klaire Labs Ashwagandha Extract contains 300 mg of ashwagandha extract per 1 capsule dosing, is devoid of artificial ingredients, and is hypoallergenic.
Klaire Labs takes pleasure in creating high-quality, research-backed products. Its goods are made in CGMP-compliant facilities. However, they are not third-party tested.
Best with L-theanine
Pure Encapsulations L-Theanine
- Dose: Two pills per day
- Best used for: concentration, stress
L-theanine is an amino acid found chiefly in tea leaves.
It has been examined for its capacity to induce relaxation and reduce stress without soothing effects (21, 22).
In one high-quality trial of 30 adults, consuming 200 mg of L-theanine daily significantly improved depressive symptoms, sleep quality, cognitive performance, and stress compared to a placebo (23).
Another research of 34 persons found that consuming a beverage containing 200 mg of L-theanine and other nutrients reduced cortisol levels in response to a stressful job that required multitasking (24).
When taken as a relaxation supplement, L-theanine is well tolerated and safe at its adequate level of 200-600 mg per day in capsule form (25, 26).
Each 2-capsule dosage of Pure Encapsulations L-Theanine contains 400 mg of L-theanine. It is vegan-friendly and gluten-free.
To guarantee quality control, pure Encapsulations collaborates with third-party labs, including Silliker, Intertek, Eurofins, and Advanced Laboratories.
If you detest taking supplements, green tea is also an excellent source of L-theanine.
In one little randomized controlled experiment, ingesting at least 300 mL (approximately 1.5 cups) of low caffeine green tea dramatically lowered stress indicators more than ordinary green tea (27).
Because caffeine may reduce the effects of L-theanine, low caffeine green tea appears to be more beneficial (27).
Best with B-complex vitamins
MegaFood Balanced B Complex
- Dose: One pill per day
- Best used for: Workplace stress and weariness
All eight B vitamins are often found in B-complex vitamin supplements.
These vitamins help metabolism by converting the food you ingest into helpful energy. B vitamins are also necessary for good heart and brain function (28).
Grains, meats, legumes, eggs, dairy products, and leafy greens are all good sources of B vitamins.
Surprisingly, some evidence shows that large dosages of B vitamins may enhance stress symptoms, including mood and energy levels, by reducing blood levels of the amino acid homocysteine (28, 29).
High homocysteine levels have been linked to stress and an increased risk of various health problems, including heart disease, dementia, and colorectal cancer (30, 31, 32).
Furthermore, a meta-analysis of 12 high-quality trials found that daily B vitamin intake for at least four weeks may considerably reduce stress and increase mood (33).
Another study found similar effects, indicating that including B vitamins in a multivitamin and mineral supplement may enhance mood and stress by reducing homocysteine levels (34).
However, whether persons with low homocysteine levels will see these effects must be clarified.
While other excellent B-complex supplements are available, MegaFood Balanced B Complex is perfect.
Each dose includes at least 100% of the Daily Value for all eight B vitamins in easily absorbed forms, such as folate in the form of 5-methyl tetrahydrofolate rather than folic acid (35).
Furthermore, the supplement is easily digestible and may be taken on an empty stomach.
Best with vitamin D
Nordic Naturals Vitamin D3 1000
- Dose: One mini softgel every day
- Best used for: stress
Vitamin D is often known as the “sunshine vitamin” since your body may produce it after exposure to sunlight. It is not naturally present in high quantities in many foods, and many individuals do not consume enough of it (36).
One of vitamin D’s key jobs is to help your body absorb more calcium. Still, researchers have discovered it is also involved in other activities, including inflammation reduction and immune function promotion (36).
It may also aid in stress reduction, particularly in persons who are vitamin D deficient.
Researchers discovered that those who consumed 1,600 IU of vitamin D daily for about four months throughout winter did not experience the dip in vitamin D levels that typically occurs as a result of getting less sun exposure during these months in a small, high-quality study of 86 people who did not have vitamin D deficiency (37).
They also discovered that participants in the placebo control group experienced more stress following a stressful circumstance than those in the vitamin D group (37).
Other high-quality trials in women found that taking 50,000 IU of vitamin D every two weeks, together with probiotics or omega-3 supplements, improved depression, anxiety, and stress (probiotics) and anxiety and sleep (omega-3 supplements) (omega-3s) (38, 39).
Remember that before taking vitamin D pills, you should get your vitamin D levels evaluated by a healthcare practitioner. Vitamin D toxicity has become considerably more prevalent as interest in vitamin D supplementation has developed (40).
Nordic Naturals Vitamin D3 1000 is one of the best vitamin D supplements available since it includes 1,000 IU of vitamin D3 — the active form of vitamin D known as calcitriol.
Nordic Naturals supplements are third-party tested, and the findings are freely accessible on the company’s website by looking for the certificate of analysis (COA) for each product.
How to choose supplements for stress
Here are some things to consider while looking for stress-relieving supplements:
- Intended effect: Is stress interfering with your sleep or ability to concentrate? Look for a product that has been designed to solve your unique concerns. Melatonin, for example, may aid sleep, although rhodiola and L-theanine are better possibilities for attention and productivity.
- Price: Price is a crucial factor to consider. It’s critical to know how much you’ll be spending each month if you take supplements for a lengthy period.
- Quality: Because the FDA does not monitor supplements in the same manner that it controls drugs, it is critical to choose goods from reputable manufacturers. To assure purity and efficacy, search for goods that have been third-party tested.
- Professional help: Before using supplements, speak with a healthcare practitioner. They may assist you in making product selections and can arrange blood tests or examine your food to determine if you are low in any essential nutrients that may impact your stress levels.
- Drug interactions: Certain supplement components might conflict with drugs, so consult a doctor before beginning any new supplements if you’re currently using prescription or over-the-counter medications.
Frequently asked questions
Which vitamin is best for stress?
B vitamins and vitamin D. However may aid stress relief, and they may only be helpful for persons with low levels of specific vitamins and cannot achieve their needs through food alone (33, 41, 42).
What vitamins might you be lacking if you’re stressed or have anxiety?
If stressed, you may be deficient in B vitamins, vitamin D, or magnesium. However, this is only sometimes the case.
The best method to be sure is to have a blood test performed by a healthcare expert or to acquire a home micronutrient testing kit to check your blood levels of these nutrients.
Does kava help with stress?
Kava is a supplement derived from the Piper methysticum plant’s roots. It has a long history of usage in traditional herbal medicine for stress and anxiety relief, and research shows that it does have some stress-relieving properties (43).
However, researchers have discovered a few cases of liver injury caused by kava usage.
More information about these incidents must be provided to allow researchers to develop dose or safety guidelines confidently. As a result, we advocate avoiding kava and opting for options with a higher safety profile (43).
The bottom line
Several vitamins and supplements have been associated with decreased stress symptoms, including Rhodiola rosea, melatonin, vitamin D, and ashwagandha.
L-theanine, B-complex vitamins, and magnesium may also improve your body’s stress response.
Before attempting a new supplement, always visit a healthcare expert, especially if you are taking other drugs, are pregnant, or want to become pregnant.
Talk to a medical expert or therapist about possible treatments for stress.
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