Feeling overwhelmed by life's daily stressors? You're not alone. In today's fast-paced world, we all have our hands full of managing many tasks. Thankfully, some natural supplements may help reduce stress and anxiety. Let's look at these 11 supplements and how they can help you manage stress.
Get Your Life Back With These 11 Stress-Reducing Supplements
RHODIOLA ROSEA
Rhodiola Rosea has been used in traditional medicine for centuries, particularly in Ukraine, Scandinavia, and other cold, mountainous areas. Today, people worldwide are turning to this herb to balance stress hormine levels, treat anxiety, depression, fatigue, anemia, and headaches.
It is thought to work by increasing serotonin, dopamine, and norepinephrine levels in the brain, which helps individuals cope more effectively.
But is it safe?
What have scientific studies revealed about the benefits and risks of taking Rhodiola Rosea?
PROS
A BMC Complement Altern Med report found that Rhodiola Rosea shows promise as an adaptogen. Based on evidence from several small studies, the author states that the plant's extracts benefit mental health issues such as stress and fatigue.
Additionally, some research suggests that it may increase energy levels when taken regularly over some time. The benefits of this supplement include the following:
- Increased energy and alertness.
- Improved mood.
- Improved memory retention.
- Enhanced physical performance.
- A decreased need for sleep.
CONS
The downsides include stomach discomfort or upset when taken on an empty stomach and insomnia if taken too late in the day. Despite its purported benefits for treating mental health issues such as stress and fatigue, there is limited research on the long-term impacts of using this product. Furthermore, like most supplements, a few potential side effects associated with taking Rhodiola Rosea include dizziness, dry mouth, sleep problems, and jitteriness.
L-THEANINE
L-theanine is an amino acid found in tea leaves. It has been used in traditional Chinese medicines to help people feel more relaxed and clear-headed. Recently, it has become popular as an additive to food and drinks. People find that it helps them feel more energetic and focused during the day, which can help them make better decisions in their daily tasks.
PROS
The great thing about L-theanine is that it has few known side effects when taken as directed. The FDA classified L-theanine as "generally recognized as safe" (GRAS). Several benefits are associated with taking L-theanine supplements or drinking teas containing this amino acid. Some of these benefits include improved mental focus, better sleep quality, relaxation, increased cognitive performance, and even a boost in mood!
A 2018 study found that after taking 450-900 mg of L-theanine daily for 8 weeks, people reported greater sleep satisfaction. The study participants had generalized anxiety disorder and were also taking antidepressants.
CONS
The downsides include potential interactions with other medications,, such as antidepressants or blood pressure medications, so check with your doctor before taking them.
VALERIAN ROOT
Valerian root is a tall flowering grassland plant that has been used for centuries as an herbal remedy. This plant is native to Asia and Europe. It has been used for centuries to treat insomnia and anxiety due to its calming effects on the central nervous system. The carefully processed roots of Valeriana officinalis have been widely studied and show promising results. Let's look at how valerian root could help improve sleep and reduce anxiety.
PROS
Its pros include reduced stress levels leading to better quality sleep, improved mood due to its ability to boost serotonin levels in the brain, improved concentration due to its calming effects on the nervous system, and increased energy levels due to its ability to reduce fatigue caused by poor sleep quality.
Valerian root is believed to act on neurotransmitters GABA and serotonin to improve sleep quality, reduce insomnia, and decrease anxiety levels. Multiple studies indicate valerian root can reduce the time it takes to fall asleep. Instead, it increases sleep quality and reduces daytime fatigue due to lack of sleep. It's also thought to potentially help people with depression, menopause-related hot flashes, and premenstrual syndrome (PMS).
CONS
Potential cons include gastrointestinal discomfort when taken on an empty stomach or headaches if taken too often or at too high doses. It's important to follow dosage instructions carefully when taking this supplement.
COMBINATIONS OF L-LYSINE & L-ARGININE
A combination of L-lysine and L-arginine, two essential amino acids used to make proteins in the body, has been found to reduce stress levels. It works by boosting serotonin production, which can help improve mood and reduce feelings of anxiety. The recent case study found strong evidence that herbal supplements containing combinations of L-lysine and L-arginine can effectively treat anxiety symptoms and disorders.
PROS
The benefits of this supplement include improved mood and reduced stress and anxiety.
CONS
The cons include potential interactions with other medications, so consult your doctor before taking them.
PASSIONFLOWER
Life is full of stressors, but managing them doesn't have to be a stressful endeavour. Passionflower supplements are becoming increasingly popular as a natural way to reduce stress, anxiety, and stomach upset.
PROS
Passionflower supplements may help reduce anxiety. Studies show that passionflower extract has anti-anxiety effects similar to pharmaceutical drugs such as benzodiazepines. Additionally, it may help to reduce insomnia and improve sleep quality.
According to certain research, some passion flowers might help relieve stomach problems, including ulcers. One study found that passionflower extract helped rats with stomach ulcers.
CONS
Although passionflower is generally considered safe, there is evidence that it can cause some side effects. Some side effects are drowsiness, mental slowing, nausea, rapid heartbeat, and vomiting in some individuals. It's important to consult with your physician before beginning any supplement regimen, as some variants may interact with certain medications.
KAVA
The kava plant is mostly found in tropical climates near the islands of the Pacific Ocean. It has leaves that are shaped like a heart and light green.
Countries like Fiji, Samoa, Hawaii, and Vanuatu have Kava plants because people use them for ceremonial drinks or herbal remedies.
PROS
Kava is known for its calming properties, which can help reduce stress and anxiety. Kava may be useful for treating conditions like insomnia, depression, and menopausal symptoms.
Additionally, kava does not produce a physical dependence or addiction like other herbal remedies on the market, such as benzodiazepines or opioids. This makes it an attractive option for those looking for relief without the risk of relapse or physical addiction.
Finally, many users report feeling more social when taking kava than alcohol or other substances. This could be due to its potential effects on dopamine levels in the brain.
CONS
Although kava may offer potential benefits, there are also risks to consider. For example, high doses have been linked to liver damage in some cases due to compounds called pipermethystine and piperine alkaloids found in the plant itself.
Additionally, frequent use can lead to tolerance buildup over time, requiring higher doses for users to experience the effects of kava.
VITAMIN D
Have you ever felt a little more down than usual? If so, it may be time to look at your vitamin D levels. As it turns out, research has established a link between anxiety and vitamin D levels.
Depression risks are increased in those with low vitamin D levels, including people suffering from gout, chronic spinal cord injuries, stroke, and multiple sclerosis. However, the condition can be helped by taking vitamin D supplements.
PROS
Vitamin D is popularly nicknamed "the sunshine vitamin" because our bodies usually produce it after being exposed to sunlight. It helps regulate serotonin production in the brain – a chemical that plays an integral role in regulating moods and emotions. Daily vitamin D supplementation can help improve depressive symptoms and boost overall mood. In addition, studies suggest that maintaining healthy levels of vitamin D can reduce feelings of stress and anxiety, helping you get through difficult times with greater ease.
CONS
While there are plenty of benefits associated with taking vitamin D supplements for mood regulation, there are also some potential drawbacks that should be considered before starting any supplementation regimen. For example, taking excessive doses can lead to isolation and withdrawal from social activities, lack of concentration and focus, difficulty sleeping or eating, and other negative effects on mental health. Additionally, taking too much can cause hypercalcemia (high calcium levels), resulting in kidney stones or even death if left untreated.
OMEGA 3,6,9 FATTY ACIDS
Omega-3 fatty acids are essential to our health and well-being. They have been studied in various mood disorders and have shown promising results.
PROS
Omega-3s have a wide range of potential benefits for our mental health. Studies suggest that they may help alleviate symptoms such as:
- depression
- bipolar disorder (manic depression)
- schizophrenia
- borderline personality disorder
- obsessive-compulsive disorder
- attention deficit disorder.
They are also thought to improve cognitive function and boost overall brain health.
CONS
Stomach upset and a a "fishy taste" have been the most popular complaints among those taking omega-3 supplements. Additionally, some people may experience skin rashes or headaches when taking these supplements regularly. More research needs to be done on the long-term safety of these supplements before we can make conclusive recommendations for their use in treating mood disorders or other conditions.
CHAMOMILE
Did you know that an herb that has been around since ancient times can still greatly impact your life today? It's true! Chamomile (Matricaria Recutita), a flowering plant in the daisy family, has many powerful health benefits.
From its ability to reduce anxiety and depression to its anti-inflammatory and pain-reducing abilities, chamomile is worth looking into.
PROS
- High Source of Antioxidants
One of the biggest benefits of chamomile is its high source of antioxidants. Antioxidants help protect your cells from free radicals, which can damage them and cause serious illnesses such as cancer. Additionally, antioxidants have anti-aging properties, so they are great for those who want to look younger! And since chamomile is rich in antioxidants, it can be a great addition to any daily routine.
- Fights Anxiety and Depression
Another great benefit of chamomile is its ability to fight anxiety and depression. Studies have shown that drinking chamomile tea can reduce stress levels and even help people with severe anxiety or depression manage their symptoms
- Improves Digestion
Chamomile has also been known to aid digestion by reducing inflammation in the digestive tract. This helps improve digestion by making it easier for food to pass through the intestines without getting stuck or causing bloating or other uncomfortable symptoms.
Furthermore, chamomile also helps reduce gas formation in the stomach which can cause discomfort after eating certain foods.
CONS
Chamomile has many good qualities, but there are some bad things about it, too. For example, some people might be allergic to it, especially if they have allergies already. Using too much chamomile could make a person's anxiety or depression worse instead of better. Always talk to your doctor before using chamomile to ensure it is safe.
LEMON BALM
Have you heard of the herb lemon balm? It's part of the mint family and has a mild lemon aroma. Lemon balm is known to have calming effects, reduce anxiety and help with sleep. It also contains antioxidants which can help boost your immune system.
PROS
- Reduce Anxiety
Lemon balm has been studied for its ability to reduce anxiety and improve symptoms in people who suffer from stress or insomnia. In one study, researchers looked at individuals with a generalized anxiety disorder (GAD) who used a supplement containing lemon balm extract for 60 days. They found that participants reported significant reductions in anxiety symptoms compared to the placebo.
- Improve Sleep Quality
Lemon balm can also help improve sleep quality in people with insomnia or stress-related problems. A study found that 300 mg of lemon balm extract, taken twice daily, improved sleep quality in elderly patients with mild-to-moderate Alzheimer's disease after 8 weeks, compared to those taking a placebo.
- Full Of Antioxidants
Lemon balm contains antioxidants that can protect against free radical damage and boost your immune system caused by environmental toxins and pollutants. One study found that taking 1 gram per day of an herbal tea containing lemon balm for 8 weeks reduced levels of oxidative stress markers in healthy individuals compared to those drinking plain water or caffeine-containing beverages.
CONS
It's important to know that they can also cause side effects or interact negatively with other herbs, supplements, or medications. Always use caution when taking herbs and consult with a health care professional knowledgeable about botanical medicine before starting any treatments. Pregnant and breastfeeding women should not consume lemon balm.
ASHWAGANDHA
Ayurvedic medicine is one of the oldest healthcare systems in the world. It's been practiced for centuries, and its use is still being seen today. One powerful herb used in this system is ashwagandha. This herb is known to have neuroprotective and anti-inflammatory effects that can help protect the body against a variety of conditions.
PROS
Ashwagandha has neuroprotective and anti-inflammatory effects, which may help protect against conditions such as anxiety, fatigue, pain, skin conditions, diabetes, arthritis and epilepsy.
In addition to its anti-inflammatory properties, ashwagandha may also improve cognitive function and reduce cortisol levels (the stress hormone). Studies have shown that when taken regularly over time, it can help reduce symptoms associated with mental illnesses such as depression and anxiety.
CONS
While ashwagandha is generally safe in small to medium doses, there haven't been enough long-term studies done to determine potential side effects. However, large dosages of ashwagandha can result in digestive upset (including diarrhea and vomiting) due to the irritation it causes in the intestinal mucosa.
Find the Right Stress Reduction Supplements at Lifestyle Markets
Ashwagandha
Looking to reduce anxiety and stress and improve brain function and stamina? Consider trying St. Francis Ashwagandha, a herbal tonic with a long tradition of use in Ayurvedic medicine. This herb helps the body to calm down and deal with stress or illness.
Ashwagandha is also anti-inflammatory and makes for a potent aphrodisiac, so it's perfect for anyone looking to spice up their love life!
L-Theanine
Introducing New Roots L-Theanine! This incredible product is designed to help support cognitive function and promote relaxation. L-Theanine is an amino acid that crosses the blood-brain barrier, helping to establish a sense of calm while maintaining alertness. Theanine also stimulates the production of gamma-aminobutyric acid (GABA), which blocks excitatory stimuli that can contribute to stress. Additionally, studies have shown that L-Theanine encourages alpha wave activity associated with serenity and mental clarity.
Magnesium
Natural Factors Magnesium Citrate is just what you need! This product helps maintain healthy bones and teeth, metabolizes carbohydrates, proteins, and maintains healthy muscle function. Magnesium is essential for forming bones and teeth, nerve and muscle function, growth and development, and immune function. This product can help with shaky hands, tension headaches, nervousness, and muscle spasms.
Melatonin
We all know how essential it is to get a good night's sleep. But did you know magnesium plays a big role in relaxation and sleep? Natural Factors Magnesium Citrate is a great way to ensure you get enough of these essential vitamins.
Magnesium involves hundreds of enzyme reactions and has more health benefits than any other mineral. It helps with the absorption of calcium and potassium, is required for B vitamins to work properly, and supports many of the activities of the brain and nervous system. This makes magnesium citrate from Natural Factors an ideal way to support your nervous system during stress.
Rhodiola
Introducing Sisu Rhodiola Stress Caps, the all-natural way to help your body combat the effects of stress. If you feel stressed, Rhodiola capsules can help. They can make it so your body produces the right hormones. This will reduce fatigue, help you lose or gain weight, prevent hair loss, and increase libido.
Plus, the added benefits of an improved emotional state and increased resistance to infections make Sisu Rhodiola StressCaps the perfect way to improve your overall health naturally.
Lemon Balm
If you're looking for a natural and pleasant way to soothe your nerves and ease anxiety, look no further than St. Francis Lemon Balm. This time-honoured remedy has been used for centuries to calm frayed nerves and promote restful sleep. Thanks to its gentle, pacifying action, it's especially effective in children. In addition to easing anxiety, St. Francis Lemon Balm can also help settle a nervous stomach.
And if you suffer from hyperthyroidism, this may be the remedy you've been looking for. Give St. Francis Lemon Balm a try today and see how this centuries-old remedy can help bring peace and calm to your life.
Valerian
If you're struggling with insomnia or feeling particularly stressed, A. Vogel Valerian is here to help. This powerful relaxant is made from fresh valerian root and can quickly give you mental calmness and deep relaxation. Plus, it's sugar, lactose, gluten-free, vegan and cruelty-free. So you can feel good about taking it, knowing it's gentle on your body and the environment. Give A. Vogel Valerian a try for a better night's sleep and more tranquil day-to-day living.
Kava
Looking for a way to reduce stress and promote calmness? Botanica Kava Root liquid capsules may be just what you need. Kava is a traditional South Pacific herb used for centuries to promote emotional balance and well-being. It is ecologically harvested from the island of Vanuatu and helps relieve restlessness while promoting stillness, calm, and balance.
GABA
Looking for a natural way to reduce everyday stress? Stress-Relax 100% Natural GABA may be just what you need! This potent formula delivers 250 mg of Pharma GABA per vegetarian capsule to promote relaxation quickly, reduce nervousness and stress, and restore mental calmness.
GABA is a naturally occurring brain compound important for maintaining healthy nerve function. Research indicates that GABA plays a role in reducing anxiety and promoting relaxation. This formula is non-GMO, gluten-free, and vegetarian. It is also free of artificial colours, flavours, sweeteners, and preservatives.
Vitamin D
Looking to support your immune system and nervous system? Then you need Natural Factors Vitamin D3! This powerful supplement helps reduce the risk of developing osteoporosis when combined with a healthy diet and adequate calcium. Plus, it helps maintain immune function for overall health.
Omega 3,6,9 Fatty Acids
The nervous system is responsible for the body's response to stress and helps to regulate mood, sleep, and appetite. Omega-3 fatty acids are important for the proper function of the nervous system. Natural Factors OmegaFactors Ultimate 3-6-9 provides a high-quality, well-balanced blend of these important nutrients to help support healthy nervous system function.
St. John's Wort
If you're looking for an all-natural way to relieve restlessness or nervousness, look no further than Prairie Doctor St. John's Wort. This traditional herbal remedy has been used for centuries to help treat symptoms of sleep disorders and is now available in a convenient 100ml size.
