Best Vitamins And Supplements To Combat Stress
While everyone has specific life stressors, factors related to job pressure, money, health, and relationships tend to be the most common.
Stress can be acute or chronic and lead to fatigue, headaches, upset stomach, nervousness, and irritability or anger.
Regular exercise, adequate sleep, and good nutrition are some of the best ways to better equip your body to combat stress, but several vitamins and supplements can also help.
Here are the 7 best vitamins and supplements to help you combat stress.
Which Foods And Drinks Should We Cut Down On
According to Ali, it might also be wise to ease up on certain foods and drinks to help ease stress and anxiety.
Firstly, caffeine increases our production of cortisol and raises acid levels in our stomach, which can irritate the gut lining. The body also releases cortisol to balance our blood sugar, so cutting down on foods which are high in sugar could alleviate this added stress.
Lastly, alcohol puts stress on our physiological balance in general from our blood sugar to our gut microbiome. Look to drink low-alcohol drinks where possible.
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Is Vitamin B12 Good For Stress And Anxiety
Vitamin B12 has been proven to help with dealing with stress because of its ability to increase the production of serotonin in the brain.
Stress can be defined as a natural response that occurs in reaction to threat, danger, or demands that are not adequately met. Stress has been shown to cause both physical and psychological symptoms such as headaches, fatigue, depression, weight gain and muscle pain.
The natural vitamin B12 has been proven to help with dealing with stress because of its ability to increase the production of serotonin in the brain. Research has also shown that vitamin B12 is crucial for maintaining mood and mental stability. Many natural B12 sources are available, such as seafood, liver and other organ meats.
When you take natural vitamin B12 supplements, it releases more serotonin in the brain, which causes changes within your immune system to help relieve stress. The natural vitamin B12 also helps to balance different biochemical reactions that make up mood and emotion control centers of the brain.
The natural B12 helps the body use carbohydrates, fats and proteins more efficiently as well as helping to maintain healthy nerve cells. The natural vitamin also works with other B complex vitamins such as thiamine, riboflavin and niacin to help with maintaining moods, memory loss problems and muscle pains associated with stress.
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To Aid Those With Acute Anxiety: Rescue Remedy
Rescue Remedy, a combination of five flower essences, is designed for immediate relief from stress or some kind of trauma, says Lindsay F., former homeopath at our Santa Fe store. The formula includes essences of rock rose, clematis, impatiens, cherry plum and star of Bethlehem and is designed to restore a sense of balance to the body.
Dietary Vitamins In The Central Nervous System
The central nervous system is dependent upon the nutrients supplied through a good, varied, healthy diet. Good nutrition is imperative, particularly for maintaining the brains structure and normal cognitive function . Vitamins and micronutrients play a significant biochemical role in maintaining cognitive processes within the brain. The role of antioxidants and B vitamins contained in food and their relationship to maintaining cognitive processes and general health is discussed below.
i. B Vitamins
B group vitamins can be found in a wide range of foods like whole grains, bananas, beans and meats. Folate/folic acid, B6 and B12 represent some of the B group vitamins. Folate, B6 and B12 vitamins are known to contribute to the regulation of healthy levels of the amino acid HCy, and share a synergistic role in the maintenance of cardiovascular and neural health, and are also vital for energy metabolism . Cross sectional and prospective studies have identified that elevated plasma HCy levels is associated with the promotion of spontaneous cell death , incidence of stroke, brain atrophy, Alzheimers disease, bone fracture and is considered a risk factor for cerebrovascular disease .
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Getting Help For Anxiety Disorders
If you or a loved one currently live with co-occurring substance use and anxiety disorders, professional help is available at specialized treatment centers like The Recovery Village. With locations across the country and a multifaceted approach to mental health care that includes nutritional therapy, The Recovery Village can provide hope and healing to individuals with co-occurring substance use and anxiety disorders. If youre ready to take the first step toward treatment, reach out to a representative today.
Key Vitamins & Minerals For Anxiety And Stress
Stress consumes excessive key vitamins and minerals. If you dont replace them with the right foods and supplements, anxiety and stress can worsen.
When youre anxious or stressed, you can feel it throughout your body and sense it in your mood.
But not all signs of stress are obvious.
One insidious way anxiety and stress deplete your body and brain is by draining essential vitamins and minerals just when you need them most.
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Foods Sources Of B Vitamins
As always I love to provide you with a list of mood foods to eat. I take a B complex vitamin because I personally donât like some of the foods listed belowâ¦but itâs nice to know you can also eat healthy nutritious foods to help with your anxiety levels. In order to achieve the right levels of vitamin B, why not add some of these foods to your daily diet.
- Vitamin B1 â fortified cereals, white rice, pork, flours, pork
- Vitamin B2 â beef liver, chicken, flax seeds, turkey, salmon
- Vitamin B3 or Niacin â duck, turkey, beef liver, pork, venison, halibut
- Vitamin B5 â beef liver, mushroom, sunflower seeds
- Vitamin B6 â chickpeas, yellow fin tuna, potato, buckwheat flour, chestnuts
- Vitamin B7 â egg yolks, organ meats, yeast, soybeans
- Vitamin B8 or Inositolâ wheat germ, brown rice, nuts, bananas
- Vitamin B9 â chicken giblets, lentils, cowpeas, navy beans, spinach, okra
- Vitamin B12 â Pollock, crab, herring, oysters, clams, trout, sardines and avocados.
So are there any foods there that you may like to add to your diet? Talk to me in the comments belowâ¦
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How Much Should You Take Per Day
I would recommend going with allithiamine a.k.a TTFD a.k.a lipothiamine as its what Dr Lonsdale recommends, and its also the only one I have personal experience with .
Allithiamine is super potent, thus lower doses are used compared to regular therapeutic doses of thiamine salts.
I would be careful not to start with more than maybe 5-20 mg as it can really rev up your metabolism. Some people feel a huge difference compared to using plain ol thiamine HCL.
Magnesium is absolutely essential when taking TTFD, and be prepared to eat lots of carbs as you will burn through them fast.
As for product recommendations, nothing beats Thiamax. Ive scoured the market and its by far the best, cleanest supplement available.
Because allithiamine is so powerful it can sometimes cause refeeding syndrome where symptoms paradoxically get worse for a few weeks. This is temporary and tend to go away after continued usage. You can read more about it here.
And again, vitamin B1 works as a team with the other essential B vitamins, so you would want to stack Allithiamine with a B-complex.
For more information on allithiamine, and what to do if you get strange symptoms, I refer to this video from Elliot Overton:
The Contribution Of B Vitamins To Cardiovascular And Neural Health
Healthy vitamin and mineral status is paramount for healthy neurocognitive function and well-being . During pregnancy it is an accepted practice for women to supplement their diet with folate. Early studies established that dietary supplementation of folic acid reduced the risk of babies being born with neural tube defects such as spina bifida and anencephaly . Folic acid intake is therefore paramount during pregnancy to assist the proper closure of the foetal neural plate which under rapid development forms the spinal cord and skull.
A wide variety of neurological symptoms manifest in humans as a result of vitamin B12 deficiency. Numbness of the skin, hands or feet, muscle weakness and disjointed motor coordination are some of the symptoms indicative of sensory and motor disorders as a result of the degeneration of the spinal cord due to inadequate myelin . Whereas confusion, apathy, depression and dementia like symptoms are indicative of cerebral disorders that can vary in severity and can include memory and judgement impairments . When folate or vitamin B12 is insufficient, an accumulation of HCy occurs which is understood to be highly toxic to neurons and believed to be the cause of these neurological, sensory and motor symptoms described . Therefore, it is suggested that consumption of vitamin B12 will address the accumulation of HCy, and in turn, alleviate the associated neurological, sensory and motor system symptoms.
What Is Occupational Stress
The US National Institute for Occupational Health and Safety has argued that Occupational stress occurs when there is a discrepancy between the demands of the environment/workplace and an individuals ability to carry out and complete these demands. Increased workplace demands diminish the ability of our body to deal with stress . Additionally, poorer diets because of longer hours spent at work also result in a diminished capacity for our body to deal with stress.
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Magnesium: Natural Anxiety Reliever
Magnesium has been called the master mineral for the role it plays in over 600 metabolic functions in the body.
Its also been called natures Valium because its so good at combating stress and relaxing you.
There is a direct correlation between low magnesium levels and how easily you get stressed out.
The link between magnesium and anxiety is so strong that researchers can induce anxiety in lab animals at will by depriving them of magnesium.
Stress causes magnesium to be excreted during urination, thereby depleting body stores.
One way magnesium neutralizes stress is by binding to and stimulating GABA receptors in the brain.
GABA is a major neurotransmitter that slows down overstimulated brain activity.
Typical signs of a low GABA level include being easily overwhelmed and laying awake at night with racing thoughts.
When GABA is low, it becomes impossible to relax.
Low GABA is associated with numerous stress-related disorders including generalized anxiety disorder, panic attacks, and irritable bowel syndrome.
Magnesium not only restricts the release of stress hormones, but also acts as a filter to prevent them from entering the brain.
Other ways magnesium can alleviate anxiety is by reducing chronic brain inflammation, removing heavy metals from the brain, and stabilizing blood sugar levels.
Keeping your magnesium level in the healthy range is one of the best things you can do to become more resilient to stress and anxiety.
How Does Vitamin B Complex Impact Stress Levels
When the body experiences stress, it manufactures cortisol, often called the fight or flight hormone. Cortisol provides the energy that will be needed to respond to a situation that the mind perceives as dangerous, whether the response is to run or to stand and face the situation.
If neither fight nor flight is necessary, the energy created is then stored in the body and converted to fat, which can cause weight gain. A chronic excess of cortisol levels can damage the body but when B5, or pantothenic acid, is present in sufficient quantity, it can regulate the production of cortisol and thereby protect the body against the deleterious side effects of this hormone.
Although cortisol is castigated due to its possible negative impact on the body, some cortisol is necessary for the body to function properly, and maintaining adequate amounts of B5 in the body can help regulate the amount of cortisol made.
Since B5 regulates the level of cortisol in the bloodstream, excessive stress can cause the body to use more B5 than it would normally. This depletes the level of B5 in the body, which allows excess cortisol to accumulate and the result is an insufficient level of B5 in the bloodstream, which can then precipitate high blood pressure, weight gain, and many other undesirable side effects.
- Beef, chicken, duck, pork, turkey
- Organ meats
- Cereal and other whole grains
- Egg yolks
- Split peas and lentils
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Vitamins Are Not Medicine
Natural health enthusiasts have been promoting the idea of vitamins alone as a treatment for anxiety in years. Sometimes there is a benefit. There is some early evidence that magnesium supplements may help with anxiety, for example. There is also some belief that a proper diet is may be useful for coping with stress. But taking vitamin supplements may not work for everyone, and simply adding vitamins to your diet may not have much of an effect.
The reason that most vitamins have little effect on your anxiety is simple: when your body doesn’t need the vitamin, it usually removes them. This is true of Vitamin B, Vitamin C, and several minerals. Your digestive system is unlikely to keep nutrients it doesn’t need. Instead, it turns them into waste, and you expel them every time you go to the bathroom.
Some vitamins and minerals, like calcium, do build up in the body. But usually, this is considered a bad thing – not a good thing. Too much Vitamin A, for example, can become toxic.
That is why some experts believe it may actually be harmful to frequently consume vitamins that you do not need. If you are going to add vitamins to your diet, you first need to be selective – talk to your doctor, and try to understand what your dietary needs may be. That is the case with B-Vitamins – a common vitamin that is often recommended on several blogs and natural health websites for those with anxiety.
What Is Vitamin B Complex And How Does The Body Use It
Vitamin B complex is comprised of several substances that are essential for proper enzymatic function in the body. The individual substances arent related chemically but are usually found together in foods. The B complex vitamins are comprised of:
- B1, which is thiamine
- B5, which is pantothenic acid
- B6, which is pyridoxine,
- B9, which is folic acid, and
- B12, which is cobalamin
The missing numbers indicate B vitamins that were found to be duplicates of the other B complex vitamins and so were eliminated. Although inositol, paraminobenzoic acid, and choline are frequently included in the B complex vitamin supplements, theyre not essential additives.
Lack of B vitamins can cause physiological conditions such as hyperthyroidism, elevated HDL cholesterol, pellagra, and vertigo, among others. Although there can be a danger in consuming too many of the B complex vitamins, keeping within the RDA, or recommended daily allowance, guidelines should minimize possible side effects.
A complete complex of B vitamins with extra B5 for adrenal support can help combat the deleterious effects of anxiety and stress that have become part of everyday life for many people.
Research is being conducted in Australia on the effects of a specific formulation of B vitamins, Blackmores vitamin B stress formula, which has additional B5 added to combat stress.
The study aims to prove the efficacy of the activated co-enzyme forms of the B vitamins on stress level reduction.
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Reducing Stress On Your Body And Mind
> STUDY REVEALS 24% STRONGER STRESS REDUCTION AMONGST SEVERELY STRESSED PARTICIPANTS WHO TOOK MAGNESIUM IN CONJUNCTION WITH VITAMIN B6 AFTER EIGHT WEEKS THAN THOSE WHO TOOK JUST MAGNESIUM. THIS TREND WAS ALSO OBSERVED AT FOUR WEEKS.
Stress is a fact of modern life in much of the industrialized world and can be a trigger for many diseases and pathological conditions1. About 40% of adults find themselves feeling stressed on a regular basis, and in a recent survey on self-care2, one in four people reported suffering from stress at least once a week.
Whether its a result of juggling a busy schedule, long hours on the job, or a congested commute, stress affects everything from our moods to our performance at work. In fact, one in five people in self-care survey said they had gone to work while stressed 10 times or more in the past year.
We often think of stress as a fact of life with no resolution. As a result, we often just wait for things to change and the stress to pass. But chronical stress can have serious effects on health including a reduced ability of short term memory recall3, cause cardiovascular system disorder4, sleep disruption and insomnia5, and stress mediators exerting effects on the immune system6. Because of this impact, people should look at ways to mitigate the amount of harm all that stress does on their body.
Other Reasons That Low Vitamin D And Anxiety Are Linked
The other reasons that low levels of vitamin D may relate to anxiety have nothing to do with the vitamin at all. Instead, they have to do with lifestyles. There is a considerable amount of evidence that those that don’t exercise are more likely to develop anxiety. A lot of exercise takes place outdoors, so those that aren’t exercising will also show low vitamin D levels. It’s not the vitamin D that’s causing it – rather, it’s the failure of the individual to adequately stay active.
Similarly, spending time with friends in a relaxing environment also affects anxiety. Many people with anxiety either don’t spend time with their friends or stay indoors only and fail to get many new experiences. This may also contribute to both anxiety and vitamin d deficiency independently.
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