We feel stressed and anxious almost every day. Quite a lot, actually, even if we ourselves fail to notice. However, those types of stress and moments of anxiety are fairly normal, experienced by just about everyone. Psychologists, psychiatrists, and doctors would describe them as normal, healthy even. However, it is the prolonged and sustained stress that are real problems that should be addressed. Most experts agree that if anxiety and stress last for 1-2 weeks or more, then it is a problem rather than a normal experience.
Naturally, we don’t want this to happen, and one of the best ways of relieving ourselves of that stress is through proper nutrition, sleep, and exercise—in that order. However, in our busy lives, it cannot be possible for everyone to achieve such a balance, whether it is due to budget limitations, availability, or time. There are vitamins and supplements to help us become nutritious if we don’t have the time or money, but we need to understand the ones that are best to relieve ourselves of our stress and anxiety before making any purchases.
Vitamins for Stress and Anxiety
Foods contain different macronutrients called carbohydrates, fat, and protein. These macronutrients contain several types of micronutrients, most of which are different types of vitamins and minerals. These are not produced by the body and need to be consumed through food and other sources. Here are the vitamins we need to know about and how they help with stress.
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Vitamin B complex
Vitamin B has several sub-types of Vitamins for stress and anxiety on some level, which include:
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6 (pyridoxine)
- B9 (folate)
- B12 (cobalamin)
They are essential for proper nervous system function and the production of neurotransmitters like serotonin, which is the primary chemical that sends the body messages about our moods. It has other critical functions as well, as it carries messages between the nervous system and the brain, helping in digestion, sleep, health, etc. These vitamins play a crucial role in maintaining a healthy nervous system, and vitamin B6 and vitamin B12 are important in particular for the synthesis of neurotransmitters such as serotonin, dopamine, and GABA, which are involved in mood regulation and stress response. This also helps in controlling anxiety by calming the brain down when needed.
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Vitamin D
Unlike most vitamins, Vitamin D is among the very few vitamins that the body can produce, but only in certain conditions. As vitamin D is produced when the body is exposed to early-morning sunlight, it has earned its name as the sunshine vitamin. It plays a vital role in various bodily functions, one of which includes mood regulation. Low levels of vitamin D have been linked to an increased risk of mood disorders, including anxiety, which is why most of us that wake up late does not feel as good, and morning jogs are so highly recommended.
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Vitamin C
Chronic stress can increase oxidative stress, leading to inflammation and potential damage to the brain and nervous system. To counter this is vitamin C, which is a powerful antioxidant that helps protect the body against oxidative stress. One of the key ways vitamin C protects us from stress is that it helps the body regulate cortisol levels through its antioxidant properties.
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Magnesium
Magnesium is more of a mineral than a vitamin, but it still deserves an honorable mention, as many of the supplements that are meant to reduce anxiety will also most likely have this mineral within their ingredients. This mineral is involved in hundreds of enzymatic reactions in the body, including those related to nerve function and mood regulation. By helping regulate the release of stress hormones, it helps the body relax through natural means, which can be a huge benefit. Magnesium deficiency has been associated with increased anxiety symptoms, and supplementation may help reduce anxiety levels for some people.
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Omega-3 fatty acids
Similar to magnesium, omega-3 fatty acids are essential fats that have been linked to improved mood and reduced anxiety symptoms. They improve our mood and reduce stress by regulating cortisol levels, but one of the ways they help our mental well-being is that they indirectly help through improved health, nutrition, reduced fat, etc.
In any circumstance, vitamins and minerals alone are not enough to help with reducing stress and anxiety, but just like omega-3 acids, they help improve our health, which can lead to helping with exercise and better quality and duration of sleep. These vitamins for stress and anxiety are, however, critical for setting the foundation for improved mental well-being, so their role cannot be overemphasized.
Why Natural Reduction of Stress and Anxiety is Important
Naturally, relieving stress through healthier eating habits can have significant benefits for both your physical and mental well-being. A balanced and nutritious diet provides your body with essential vitamins, minerals, and antioxidants that support proper brain function and help regulate mood.
Taking supplements should always be considered a temporary alternative to help you get on the path towards a natural increase in vitamins for stress and anxiety, which can be done by consuming a variety of whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. These ensure that your body receives the necessary nutrients for optimal mental health and keeps you healthy for good quality sleep and exercise as well. These changes can help you with the discipline you need to keep your habits balanced and your mental well-being in check.
Conclusion
While improving your diet can be a valuable tool in managing stress, whether through supplements or natural means, it’s important to remember that it’s not a standalone solution. It works best when combined with other stress management techniques, such as exercise, adequate sleep, relaxation techniques, and seeking support from healthcare professionals or mental health experts when needed. So, when you take vitamins for stress and anxiety, be sure to do everything else that you need to keep your stress in check.