Seven Best Vitamins and Supplements for Stress Management

Stress is a result of emotional problems that elevate hormones in the human body. For example, the pressure of performing an everyday task that drains your energy can cause stress.

It is a reaction to your strenuous efforts to juggle work pressure, health issues, family problems, and so much more.

Moreover, stress elevates the hormones such as cortisol in the body. This hormone is responsible for innumerable health problems that include reduced immunity, high blood pressure, headaches, and sleep problems.

A good routine, a nutritious diet, and regular exercise can help lower stress levels. However, there are several supplements for stress management that may also be helpful. Here are seven vitamins and supplements that help combat stress.

1. Melatonin

The brain’s pineal gland produces the hormone called melatonin. It is naturally released as a response to the dark and maintains your circadian rhythm or sleep cycle. 

Melatonin alleviates the mood and relieves stress.

Benefits of Melatonin

Melatonin reduces the time that people take to fall asleep and helps to lower anxiety levels. It also maintains your sleep-wake cycle and aids in improving the quality of sleep.

Research on Melatonin was conducted in 2015 by the Cochrane Database of Systematic Reviews. This research proved that melatonin is very effective as an anxiety reliever.

Additionally, melatonin is not addictive, and it doesn’t have significant side effects. 

Melatonin is available as an OTC supplement. It comes in the form of tablets, capsules, and drops.

The recommended dosage is 1-5 mg.

2. L-theanine

L-theanine is an amino acid naturally present in tea leaves. It is present abundantly in green and black tea; that is why drinking tea reduces anxiety.

Benefits of L-theanine

Supplements for stress include L-theanine because it reduces anxiety levels in the body. In addition, research proved that L-theanine helps promote relaxation.

It also improves memory and attention span.

200-400 mg is the recommended dosage of theanine. This supplement is not a sedative, and you can use it 2-3 times a day. It lowers the cortisol levels in the body so that you can consume it depending on the stress. Vitamin B complex

Vitamin B complexes are essential for cell metabolism, the nervous system, and heart health. Vegetables, grains, and eggs are rich sources of vitamin B.

B complexes are major vitamins for stress and anxiety as they include

  • Thiamine (B1)
  • Riboflavin (B2)
  • Niacin (B3)
  • Pantothenic acid (B5)
  • Biotin (B7)
  • Folic acid 
  • Vitamin B6 and B12

Benefits of Vitamin B 

These supplements and vitamins for stress and anxiety can give your body the extra boost to combat stress. Some studies have proved that a diet higher in vitamin B is linked with lower levels of stress. Research also demonstrates that vitamin B reduces the symptoms of anxiety. 

Homocysteine is an amino acid that causes stress. B vitamins lower the serum homocysteine and help the body with stress management. 

You can consume vitamin B complexes in the form of multivitamins. However, they are more effective if you take them in the morning. The recommended dosage is one mcg B12 and 50 mg vitamin B6.

3. Ashwagandha

Ashwagandha, botanical name Withania somnifera, is also commonly known as Indian ginseng winter cherry or poison gooseberry. It is a plant belonging to the Solanaceae family. 

Benefits of Ashwagandha 

This plant has been an integral part of medicines because it combats stress on the body.

A study conducted in 2019 proved that ashwagandha, when taken as a supplement for stress, helps manage sleep cycles and anxiety. Besides that, this ancient herb has other health benefits that include better brain function, better fertility, and also helps with depression.

Ashwagandha is available as a pill and capsule. You can add it to oatmeals, smoothies, or other food as a supplement. A safe dosage includes 250-500mg of Ashwagandha.

4. Cannabidiol

CBD interacts with your body’s endocannabinoid system of neurotransmitters. This system regulates sleep, appetite, and mood. So consuming CBD in the form of supplements is an easy and effective way to say goodbye to stress.

CBD supplements include CBD tinctures and edibles. If you’re not a fan of multivitamins that taste bad, CBD gummies are the best way to consume CBD.

Benefits of CBD Supplements 

CBD supplements such as gummies include hemp extracts that help maintain health and wellness. They have a calming effect on the mind and body. In addition, CBD supplements offer stress management and promote a state of relaxation. 

Besides this, CBD helps you recover from pain and discomfort, and these supplements don’t taste bad. 

The suggested use for CBD supplements is twice daily or as needed. 

5. Rhodiola

Rhodiola Rosea is a flowering plant in the family Crassulaceae. It is also known as the golden root. It grows in the mountainous areas of Europe, the Arctic, and Asia.

This plant was used as a remedy for stress for centuries.

Benefits of Rhodiola Rosea 

Rhodiola Rosea is known to combat the symptoms of depression, relieve stress, fight fatigue, and improve brain function. In addition, studiesshow that the extracts of Rhodiola prevent symptoms of anxiety and help alleviate the mood.

You can take it in the form of a capsule or powder. It is also available as a liquid extract.

6. Gamma-Aminobutyric Acid

Gamma-aminobutyric acid is a chief inhibitory neurotransmitter made in the brain. It inhibits some brain signals and decreases the nervous system’s activity. It is known to reduce anxiety and stress. 

Benefits of GABA

If GABA is included in the supplements for stress, it can prove very beneficial for stress management and aid in alleviating mood. Besides that, GABA can treat symptoms of ADHD.

The recommended dosage of GABA is 500 mg per day. You have to take it on an empty stomach.

Final Words

Several other vitamins for stress and anxiety are also beneficial. However, Melatonin, L-theanine, Ashwagandha, Cannabidiol, Rhodiola, GABA, and Vitamin B complexes are the best non-sedative supplements for stress management. 

If these supplements and vitamins do not help with stress and anxiety and your symptoms continue to worsen, it’s best to consult a doctor or a therapist.

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