Best Supplements for Stress and Anxiety
The
scourges of stress and anxiety are topics that have been discussed more
commonly in recent years. Its associated complications have also been brought
to light as more extensive research has been directed towards it. The average
adult has reported situations of anxiety or stress at least once through the
course of their lives, and in most of these cases it has been linked to high
blood pressure, chest pain, loss of sleep and several other factors. In the
light of this, much studies have been made towards combatting stress and one of
the most convenient methods is through a proper diet.
As
much as good exercise and rest are important stress combatting practices, there
are several vitamins and supplements that have shown to help our bodies respond
better to stress and anxiety. While there is not any official documentation or
declaration on the link between these supplements and stress/anxiety
alleviation, trials and studies have strongly suggested their efficiency. They
are lined out below.
Ashwagandha
Ashwaganda has a long history when it comes to ayurvedic
medical purposes. The plant can however been used for purposes of stress
reduction. The plant has a wide range of medical applications that have been
backed by reports. However, it is most commonly referenced for its use in
combatting stress and anxiety.
Studies on the plant have shown stress reduction levels of
up to 44%, as opposed to much lower levels when other means were used. Clinical
trials have also shown significant stress reduction over 60-day periods when
ashwaganda was taken.
Bacopa
Bacopa, also known as Bacopa Monnieri, is a perennial plant
that is commonly used for anxiety relief. Some of its applications are in mood
improvement, memory enhancement and stress reduction. The plant has been
reported to increase the nerve cells of the brain and hence improve
communication between these nerves.
Bacopa might also have the ability to reduce cortisone
levels in the blood stream as has been shown in trials. Reduction of cortisol
is a direct approach to reducing stress as cortisol is a stress stimulating
hormone.
Multivitamin and
mineral supplements
Multivitamin supplements that include Vitamin C, Vitamin B,
calcium, zinc, and magnesium amongst others, can possibly reduce anxiety.
Reports have shown that these multivitamins have been used as remedy for mood
disorders among young adults. These supplements have a large composition of
nutrients that address different bodily functions and can thereby improve
mental well-being.
L-Theanine
L-theanine is an amino acid that can be found commonly in
green and black tea. Studies suggest that the substance can work as a sedative
and deal with anxiety in users. In the past, reduced stress and lower cortisol
levels have been reported amongst individuals that consumed 200mg of
L-theanine.
Medical practitioners have advised that L-theanine should
not be consumed in dosages more than 400mg.
Valerian Root
The valerian root is acquired from the valerian plant, an
herb that is popularly used as remedy for insomnia, stress, and anxiety. Credible
research shows that valerian is helpful in relieving pressure and reducing
blood pressure. It has a soothing sedating effect that encourages sleep and an
overall calmness of mind. This is where its effectiveness lies, lack of sleep
is one of the leading causes of stress. By promoting good sleep, valerian roots
have been shown to deal with stress and anxiety. It is also known to have
minimal side effects.
A 2017 study was carried out on 49 women in menopause phase.
Some of the women were given valerian roots and placebo. After a stipulated
period of time, the results showed lower levels of stress amongst the women
that were given the valerian roots and placebo supplements.
There are no extensive reports that show the effects of
valerian roots over long periods of time. However, over shorter periods of
time, valerian roots have shown a high possibility of combatting stress and
anxiety.
Rhodiola Rosea
The Rhodiola plant has a history of use that dates back as
far as 77 C.E. The plant has been used to battle stress as well as to improve
overall mood and boost energy levels. A significant faction of its ability to
deal with stress stems from its reported ability to deal with fatigue. Studies
carried on the plant have linked it to reducing fatigue, which is a prominent
causing factor for stress.
Previous studies also show that the rhodiola plant increased
alertness and coping mechanisms in doctors during night shifts, further
suggesting its energy boosting abilities.
Omega-3 fatty acids
Evidence suggests that Omega- 3 fatty acids promote mental
well-being and reduce anxiety levels. They are beneficial to brain health and
reports have shown that a deficiency in omega-3 supplements can be linked to anxiety
and stress.
Omega-3 supplements should be consumed with prescription or medical supervision. They can inhibit the functionality of other medications. It is also unadvisable that they be taken with other existing medications.