Vitamin supplementation as an intervention against stress A potential pharmacological intervention that could help our body cope with increasing stress has received preliminary support: vitamin B supplementation. Research has identified chronic stress-reduced vitamin B6 (16) and vitamin B6 supplementation as therapeutic strategies for stress reduction (17). Such studies of the effects of B vitamin supplementation on stress, mood and cognitive performance, as well as measuring the probable biological and neurological mechanisms of action of B vitamins, will help to clarify the therapeutic role of these vitamins.
The design of this study was a randomized, double-blind placebo-controlled, two-arm parallel group study in which participants either received the blackmores (r) Executive B stress formula or a placebo. It is particularly noteworthy that during the 12-week study, 60% of the participants had work-related stress.
Compared to a placebo, Ashwagandha was associated with a greater reduction in stress, anxiety and depression. It was also associated with a 23% reduction in morning cortisol levels, a stress hormone. Researchers found that those who took two B vitamin supplements took fewer work-related stress symptoms such as anger, fatigue and depression than those who took placebo.
Although more research is needed to understand the relationship between GABA and stress, some studies have shown that it can help reduce the feelings associated with stress. Various research studies have shown that supplements such as Bacopa can help lower cortisol levels because cortisol is one of the chemicals released during stress periods by the adrenal glands (Benson, 2014 ). A study of laboratory rats revealed that Bacopa worked better than Lorazepam (brand name Ativan), a benzodiazepine used to relieve anxiety symptoms (Bhattacharya, 1998).
Chronic anxiety can lead to elevated levels of cortisol – a stress hormone associated with a higher risk of diabetes and many other diseases. A study published in the Journal of Nutritional Biochemistry 7 found that vitamin C deficiency is associated with stress-related diseases and that taking vitamin C supplements can improve mood and reduce anxiety.
About 40% of Europeans don ‘t get enough vitamin D (8). It is unclear whether vitamin D deficiency causes anxiety or depression, but there is a correlation (9) between lower vitamin D levels and higher levels of anxiety and other mood disorders. Research into the connection between anxiety and vitamin D has produced mixed results, and more studies are needed to understand the link.
A double-blind study conducted in 2016 found that people who consumed a drink containing 200 mg / l Theanine had a lower stress response and higher cortisol levels in a challenging task than those who received a placebo.
If you are stressed or have anxiety or depression symptoms, vitamin D is a good choice. Low vitamin D levels can play a role in cognitive impairment and cardiovascular disease. Vitamin E is helpful in reducing the effects of stress on the brain because it is neuroprotective (22), which makes it useful in preventing the long-term damage to the brain that can later lead to problems such as dementia.
Vitamins that play a role in the production of adrenal hormones are known as anti-stress vitamins. There are many types of vitamins that can help combat stress and anxiety – whether you begin taking antidepressants, antianxiety drugs, sleeping pills or medication to lower blood pressure. These are the closest to the actual chill pills on the market.
When this vitamin is present in sufficient quantities, it is able to regulate the release of cortisol and help the body recover itself. Pantothenic acid plays a role as coenzyme A, which is involved in the synthesis of neurotransmitters such as adrenaline and acetylcholine, which affect cognitive function, memory and mood. As you can see, this vitamin has a reputation for reducing anxiety, stress and depression. It increases energy, balances neurotransmitter levels, improves cognitive performance and regulates mood.
In times of stress and anxiety, the body uses a high amount of vitamin E in daily doses to restore balance and increase the feeling of calm. In addition to B complex, vitamin E, vitamin C, GABA-5 and HTP, there are 5 vitamins that help with stress and anxiety. These vitamins can work well in combination with anxiety or depression medication.
Regular exercise, adequate sleep and good nutrition are some of the best ways to arm your body against stress and several vitamin supplements can help you. Healthlines has selected the best vitamin supplements to combat stress: 7 of the best vitamin supplements to combat stress.
In a review of 19 studies using 1,683 people with primary sleep disorders that were not caused by any other disease, melatonin decreased sleep time, increased total sleep time and improved overall sleep quality compared to placebo (11).
Regular exercise, proper eating and sufficient sleep are not enough to reset you if you are confronted with stressors every day. The balance between the demands of modern life and the hustle and bustle of getting from A to B, supporting older family members and maintaining a social life can make us feel exhausted. There are eight different B vitamins your body needs for general well-being. Here are five supplements and vitamins that can give your body and mind a little extra resilience and ease the stress of life as a doctor.
Each of these B vitamins has its own name: folate (vitamin B9), thiamine (vitamins A and B1) and vitamin B. Each of these B vitamins fulfils a specific function in the body, supports blood production and promotes DNA repair. Vitamins B1, B2, B3, B6 and B12 also help maintain healthy nervous system. This reduces stress by itself, and a strong nervous system is essential to combat stress symptoms. Certain B vitamins are needed for energy production and are necessary to support the body’s response to stress. Studies suggest a link between vitamin B and stress levels.
If you are lacking important nutrients, increasing your vitamin B levels can help to rebalance your emotional health. Certain nutrients can help you feel that way with a greater sense of balance and better mood. An earlier study published in 2004 in the British Medical Journal found that folate helps to improve mood, and a study by Swansea University in 2013 concluded that high doses of B vitamins are effective in improving mood.
Several studies have shown that supplementing the body with vitamins and minerals can have positive effects, especially when it comes to stress. For example, some studies show that multivitamins can be helpful for reducing stress3, 4, 5 But certain nutrients can also be beneficial.
There are a few important things to understand and consider when opting for a vitamin supplement with stress management. After reading this article, you should have a better understanding of the interconnected roles vitamins play in the body, the distinction between stress types and realistic expectations of vitamin supplements. In the fight against chronic oxidative stress, antioxidant supplements have begun to offer many health benefits.