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.