Everyone has a particular stressor in life. But factors related to work pressure, money, health, and relationships tend to be the most common.
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Stress can be acute or chronic. It can lead to malaise, headache, upset stomach, nervousness, irritability, or anger.
Regular exercise, good sleep, and proper nutrition are some of the best ways to combat stress. But there are also a variety of vitamins and supplements for managing stress hormones.
When the body is stressed, stress hormones (adrenaline and cortisol) are released into the bloodstream. They act by narrowing blood vessels and allowing more oxygen to reach the entire body. If your body is at risk and you need to respond quickly. Stress hormones can cause a natural fight or flight response.
Vitamins for Stress Hormones
Vitamin D
Vitamin D levels and mental health are so strongly associated. Low levels of vitamin D are associated with elevated levels of anxiety, depression, and stress. So it is advisable to check vitamin D levels in all patients who experience any of these situations. Studies show that adding just 1,000 IU of vitamin D per day can reduce:
- Depression and anxiety
- Fatigue
- Weakness
- Joint pain
- Change in humor
- Muscle cramps
You should consult an Endocrinologist in Karachi before adding supplements to your health care routine. If the doctor said it is okay to add vitamin D, consider supplements that combine vitamin D and B and magnesium. This combination is perfect for counteracting the effects of stress.
Vitamin B Complex
There are eight B vitamins, together known as B complex vitamins. It can improve mood and reduce stress. B Vitamins are also necessary for heart health and the brain.
Interestingly, in a research study, high doses of B vitamins have been proposed to improve the symptoms of stress.
Complex Vitamin B supplements are generally safe to be taken within the suggested dose range. However, they can cause harmful side effects such as nerve pain in large quantities. In addition, they are soluble in water, so your body emits any excess through urine.
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Vitamin E
The function of Antioxidants is to decrease the number of free radicals in the body. It is a natural antioxidant. High levels of free radicals can cause oxidative stress. Oxidative stress is associated with depression and anxiety disorders. During stress and anxiety, the body consumes large amounts of vitamin E.
Daily doses can help regain balance and enhance a sense of calm.
Vitamin C
It is another natural antioxidant. Vitamin C works to remove excess cortisol produced during stress from the body. Low cortisol in the system results in less anxiety and stress. Vitamin C also restricts blood sugar levels from rising in stressful situations. When blood sugar levels rise, the ability to think becomes difficult. Vitamin C is water-soluble and should be taken daily.
Gamma-Aminobutyric Acid (GABA)
It is a neurotransmitter naturally produced by the body. GABA works by transmitting messages between brain cells. And also by reducing the activity of neurons throughout the body. You can take GABA as a single dose or divide it into other supplements. A study found that eating chocolate with 28 mg of GABA reduced stress. In another study, taking capsules containing 100 mg of GABA reduced the degree of anxiety.
5-Hydroxytryptophan (5-HTP)
It is another neurotransmitter naturally produced by the body. The body uses 5-HTP to create the happy chemical serotonin. Serotonin and anxiety levels are closely related. More anxiety often leads to more stress levels. 5-HTP is more effective when combined with adjuvant therapy. Consult an Endocrinologist in Karachi before taking this vitamin.
Magnesium
It is a natural muscle relaxant that assists calm skeletal muscle and promotes relaxation. Magnesium is involved in hundreds of essential functions. It is an excellent natural supplement for stress relief. Using magnesium supplements is a natural way to achieve optimal health and wellness. Magnesium acts to counteract stress by binding to gamma-aminobutyric acid or GABA receptors in the brain.
If the GABA level is low, it can lead to
- Nervousness
- Hypersensitivity
- Restlessness
- Anxiety
- Increased stress
- Insomnia
Magnesium supplements stabilize blood sugar levels and decrease inflammation. Both of these have the potential to reduce stress and anxiety.
L-Theanine
It is the most commonly found amino acid in tea leaves. It has been studied for its capability to promote relaxation and reduce stress without exerting a sedative effect.
A review found that drinking green tea reduced anxiety and improved memory and attention.
It was found that these effects are due to the synergistic effect of caffeine and L-theanine contained in tea.
L-Theanine is well tolerated and safe when supplemented in capsule form. The relaxing dose is in the range of 200-600 mg per day.
Frequently Asked Questions (FAQs)
1- Which vitamin is known as anti-stress vitamins?
Vitamin B5, also known as pantothenic acid. This vitamin is involved in making adrenal hormones. It is known as the “anti-stress” vitamin.
2- Is it okay to take all the vitamins at once?
You can, but that’s not a good idea. For some supplements, optimal absorption may depend on the time of day it is taken. Taking specific vitamins, minerals, or other supplements together can reduce absorption. It can also cause harmful interactions.
3- When is the stress level in my body too high?
Physical signs show that too high-stress levels include pain and tension in the head, chest, abdomen, and muscles.
4- Can zinc be used to decrease cortisol?
Zinc plays a vital role in the stress response. Proper maintenance of zinc status can stabilize serum cortisol levels over time. Zinc intake has been shown to inhibit cortisol secretion temporarily.
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