Magnesium: The Sleep Mineral
A good nights sleep goes a long way to promoting good mental health and mood during the day. Magnesium is involved in the production of melatonin, the hormone that controls our sleep cycle. Itâs a mineral thatâs essential for energy metabolism, reducing tiredness and fatigue and is also vital for the normal functioning of the nervous system and psychological health.
Like B vitamins, magnesium is more rapidly depleted during times of stress and anxiety creating a vicious cycle â low levels of magnesium also exacerbate these feelings. During times of stress and anxiety, a magnesium supplement may be useful to balance mood and mental wellbeing.
If you suffer from PMS, magnesium is your friend. Magnesium levels appear to be significantly lower. Taking magnesium supplements every day for two months significantly improved symptoms associated with pain and bloating, one study found. Other research has shown how supplementing with magnesium may also help to relieve premenstrual mood changes.
Megafood Vitamin D3 5000 Iu
Many people are deficient in or have suboptimal levels of vitamin D, a fat-soluble nutrient thatâs essential for brain function and mood regulation .
Studies show that vitamin D inadequacy or deficiency is particularly common in people with mental health conditions, including anxiety disorders .
Furthermore, research suggests that taking high doses of vitamin D may be effective in reducing the severity of anxiety symptoms in people with anxiety disorders, including those with GAD .
A 2020 study in 106 people with depression found that treatment with 1,600 IU of vitamin D per day for 6 months led to significant improvements in anxiety symptoms, compared with a control group .
MegaFood Vitamin D3 is one of the best vitamin D supplements for anxiety, as it combines vitamin D with vitamin K.
These nutrients work synergistically in the body to help maintain healthy levels of vitamin K and to promote heart and bone health .
This supplement delivers 5,000 IU of vitamin D and 100% of the Daily Value for vitamin K in just 1 capsule. As a result, itâs a good choice for people with low vitamin D levels.
Keep in mind that while higher dose vitamin D supplements may be necessary to treat deficiency, for people who simply want to maintain healthy vitamin D levels, a supplement that provides 1,000â2,000 IU per day may be more appropriate.
Your healthcare professional can test your vitamin D levels and recommend a dose of vitamin D for your specific needs.
Gaia Herbs Ashwagandha Root
Ashwagandha has been a staple of Ayurvedic medicine for more than a thousand years. It is well-known and appreciated for its ability to reduce stress, improve mood, and promote restful sleep. Gaia Herbs Ashwagandha is certified organic and vegan.
What we like: The adaptogenic herb ashwagandha has been used for centuries to restore emotional balance and calm frayed nerves. Gaia Ashwagandha is certified organic, free of allergens, and certified vegan.
Flaws: Ashwagandha may interact with medications intended to regulate immune system response.
Read Also: What Vitamins Are Good For Hepatitis B
Hum Nutrition Big Chill Stress Management Supplement
Your body produces melatonin on its own, but some people dont produce enough, which can cause problems sleeping and relaxing, as well as anxiety. Melatonin supplements will help you compliment your bodys natural development. As a result, you can experience less anxiety, better sleep, and even help control your circadian rhythms.
A Note On Supplements
Before trying any new supplements for depression, its important to ask a trusted healthcare professional about potential medication interactions or safety concerns.
While supplements may be helpful in managing depression, they are not a cure for the condition. Therefore, when selecting supplements, be wary of products that claim to treat or cure depression.
There are a ton of dietary supplements on the market, but not all of them are safe and effective.
For this article, we chose supplements based on the following criteria:
- Evidence-based: The supplements on this list have research supporting their use in depression.
- Testing: We chose brands whose products are tested regularly throughout the manufacturing process, ideally by a third-party organization.
- Ingredients: We selected products from brands that prioritize the use of high quality ingredients and easily absorbed forms of vitamins and minerals. The brands below also avoid or limit the use of artificial flavors, fillers, and preservatives.
- Price: While the supplements included vary in price, they provide a good value.
- Vetting: All brands and products listed below have been vetted and approved by our team of experts, who evaluate companies based on medical credibility and business practices.
Also Check: How Many Mg Of Vitamin B12 Per Day
Vitamin C Your Stress Away
Vitamin C, or ascorbic acid, gets credit for fighting colds. But vitamin C can also help improve stress and anxiety. In a controlled study, students with anxiety who took vitamin C showed decreased levels of stress and anxiety. The antioxidant properties help the body control cortisol levels, which triggers stress. Getting a daily dose before the day can keep stress at bay.
Vitamins Most Helpful For Stress Relief
It is important to remember that âstressâ can refer the emotional phenomenon of stress or cellular oxidative stress from free radical formation that we may not feel that is causing stress and damage to our cells. As our bodies are made up of many cells, over time cellular oxidative stress can manifest into damage and conditions that can be seen on the whole body level.
In terms of perceived psychological stress, at least three studies have shown that supplementing with B vitamins, for two to 12 weeks, may enhance subjective perception of stress and improve mood.
For relief from cellular oxidative stress, it may be worth incorporating a good antioxidant supplement into your diet. Antioxidants such as vitamins A, C, and E provide protection that can help reduce free-radical damage. Free-radical formation increases when our bodies are stressed. Although free radicals are normal by-products of cellular metabolism, free radicals can also result from exposure to pollution, smoking, alcohol consumption, and eating foods high in fat. Adding an antioxidant to your daily supplementation can assist in relief.
Don’t Miss: What Is Vitamin C With Bioflavonoids
Best Supplements For Mood
Some mood support supplements contain more than one key ingredient. These products may include St. Johnâs wort, 5-HTP and SAM-e as well as other nutrients and substances believed to play a role in mood regulation like omega fatty acids and dehydroepiandrosterone . You can read the product descriptions to learn more about what the various combination supplements in this product selection contain.
Donât Miss: How Long Does Postpartum Anxiety Last
Ways To Ease Anxiety & Get More Vitamin D In Your Life
1. Alternate Light Source
Daily exposure to appropriate levels of direct sunlight can boost vitamin D3 levels which can help improve your mood and ease anxiety. If you have a hard time getting enough natural light during the winter, consider buying a therapy lamp for your home or work desk. Though many artificial light boxes claim to do the job, make sure to purchase one thats as close as possible to the natural sunlight spectrum and proven to increase vitamin D levels.
2. Go Somewhere Sunny
If getting sufficient levels of UVA rays from the sun proves difficult during the winter months, especially if you live anywhere near the Great White North, consider saving up some money during the summer for a vacation to a sunny destination during the winter. This will make enduring the cold, dark months more bearable.
3. Get Quality Sleep
Insufficient and inconsistent sleep can increase irritability, moodiness and poor judgment. To remain at the top of your game, its recommended that you get between 7-9 hours of sleep each night. Getting appropriate levels of sunlight during the day, or adequate amounts of vitamin D from foods or supplements can also help maintain your bodys natural production of serotonin. In the evening, the brain naturally converts serotonin into melatonin, our main sleep hormone that improves our chance of getting a good nights sleep.
4. D-Rich Diet
5. Take Sunshine Supplements
Also Check: What Are Some Good Hair Vitamins
Herbs Vitamins And Supplements Used To Enhance Mood
Mood problems, including depression and bipolar disorder, are no laughing matter. More than 20 million American adults have a mood disorder and 40 million an anxiety disorder. And these numbers donât include the average worrywart or person who suffers an occasional bout of the blues.
For depression alone, the annual cost for treatment and lost wages may be as high as $52 billion.
With these statistics, itâs no wonder that many people are searching for mood supplements or other mood-enhancing alternatives to drugs.
Key Vitamins & Minerals For Anxiety And Stress
Stress consumes excessive key vitamins and minerals. If you dont replace them with the right foods and supplements, anxiety and stress can worsen.
When youre anxious or stressed, you can feel it throughout your body and sense it in your mood.
But not all signs of stress are obvious.
One insidious way anxiety and stress deplete your body and brain is by draining essential vitamins and minerals just when you need them most.
Also Check: How Much Vitamin C Is In A Bell Pepper
How Vitamin C Fights Stress
Low levels of vitamin C have been linked to anxiety and depression.
Vitamin C plays several important roles in counteracting stress.
First, vitamin C is required to produce norepinephrine, a chemical that acts as both a stress hormone and a neurotransmitter.
It also suppresses the formation of the major stress hormone cortisol.
Those with adequate levels of vitamin C are more resilient to stress they bounce back faster from stressful situations.
Researchers tested vitamin Cs impact on acute psychological stress by choosing the #1 fear of all, public speaking.
Those given vitamin C had lower cortisol levels and lower blood pressure and also reported feeling less stressed than those who took a placebo.
The study concluded that vitamin C should be considered an essential stress management tool.
Performance LabNUTRITION FOR YOUR MIND
Its almost impossible to live a lifestyle that provides all the nutrients needed for good brain health and performance. The reason? All of us confront multiple nutrient thieves stress, poor diet, insomnia, pharmaceuticals, pollution, and more that steal nutrients that the brain needs to thrive.
- provides the building blocks to create new brain cells and brain chemicals
- helps increase resilience to stress to avoid mental burnout
- supplies the brain with the fuel it needs for mental energy
Nutrients That Can Lift Your Spirits
Correction: An earlier version of the story misstated the recommended daily allowance of folate for adults. The amount is 400 micrograms, not 400 milligrams. This version has been corrected.
If you want some pep in your step or a dash of good cheer, look no further than the grocery stores shelves. Not only are foods rich in vitamins, minerals and fatty acids healthful, but studies show they can also increase happiness, lessen symptoms of depression and quell anxiety.
How can foods improve our moods? It all comes down to the brain. A healthy cognitive system is essential to regulating mood, and certain nutrients have a profound impact on maintaining normal brain function. Researchers have studied the association between foods and the brain and identified 10 nutrients that can combat depression and boost mood: calcium, chromium, folate, iron, magnesium, omega-3 fatty acids, Vitamin B6, Vitamin B12, Vitamin D and zinc. Try foods containing these nutrients for a midday pick-me-up, to promote long-term happiness or to ward off the nagging worry that you forgot to lock the front door.
The most abundant mineral in the body, calcium plays an important role in maintaining strong bones and healthy blood vessels, and in reducing the risk of Type 2 diabetes. Low levels of calcium may play a role in premenstrual-syndrome-related depression in particular. Calcium deficiency affects more women than men, so women should take special care to meet the daily requirements.
Broccoli : 11 mcg
Read Also: What Are Vitamins For Kids
Mood Supplements With St John’s Wort
One of the most commonly used supplements for mood support is St. John’s wort. This flowering herb has been used as a natural remedy for depression and other conditions for centuries. Scientists have discovered two substances in St. John’s wort that may provide mood support benefits: hypericin and hyperforin. Together, these substances may help to balance the brain chemicals serotonin, dopamine and norepinephrine, which effect mood.
Other Tips For Managing Stress
Taking herbs and vitamins isn’t the only way to manage stress. From getting a good night’s sleep to meditating more often, there are simple modifications you can make to feel better. The bottom line is that you should find what is really at the root of your stress and take action to reduce it. Experiencing stress over the long term can have detrimental impacts on various aspects of your health, so take it seriously. Here are a few ideas:
- Go for a walk outdoors
- Get more exercise
- Avoid caffeine, alcohol, and nicotine
- Talk to a counselor
If you’re not able to manage stress on your own and it’s affecting your ability to enjoy life, please reach out to someone you trust for help.
Recommended Reading: Is Ascorbic Acid Real Vitamin C
Whats The Best Natural Antidepressant Supplement
There is no one best supplement for people with depression. Although some supplements have been shown to benefit certain populations with depression, not everyone will benefit from the same supplements.
Every person with depression has different needs and should work with a healthcare professional to create an individualized care plan, which may or may not involve dietary supplements.
Understanding The Symptoms Of Depression
Depression is far more than just having a bad day or feeling sad about a particular event. Understanding the symptoms of depression can help you to determine whether you need to be contacting a therapist or other mental health professional, or if you just need to get help with your mood. As with many other conditions, there can be many different symptoms of depression. The following are among the most common:
Loss of interest in things you used to enjoy
Changes in appetite
If you regularly experience some or all of these symptoms, you will likely want to talk to your doctor. They can help you to evaluate your situation and recommend that you see a mental health professional if appropriate.
You May Like: What Is Caltrate With Vitamin D
Are Stress Supplements Safe
Stress supplements come in many forms, from capsules and gummies to powders and teas. Many have been used in traditional regimens for centuries with few undesirable effects. Others, such as lemon balm, even have a GRAS label from the FDA. However, you should talk to your doctor before any change to your lifestyle, dietary supplements included.
Vitamin C For Natural Stress Relief
Vitamin C has earned its place as the single most popular vitamin supplement.
This versatile vitamin has shown proven benefits for a wide range of diseases including heart disease, cancer, diabetes, and Alzheimers.
Its taken mostly to reduce the symptoms and duration of the common cold .
But few people realize the positive effect that vitamin C can have on their mood and brain function.
Also Check: What Is The Best Vitamin For Low Energy
Other Proven Supplements For Anxiety And Stress
Its always wise to address the basics first.
Thats why making sure youre meeting your vitamin and minerals needs is an excellent first step in getting your anxiety and stress under control.
However, there are many other supplements, such as herbs and amino acids, with calming properties.
Some proven natural remedies for anxiety include bacopa, ginseng, kava, taurine, tryptophan, and various teas, essential oils, and homeopathic remedies.
Water Soluble Vitamins For Anxiety
Water-soluble vitamins are extremely important and can be taken on a regular basis to help support mental health and functioning. While vitamin C and a vitamin B complex can help support brain functioning and regulate mood and improve symptoms of stress and fatigue, speak with your doctor before you consider taking them.
Also Check: Can Vitamin C Help You Lose Weight
A Happy Gut A Happy Mind
The scientific evidence is clear: gut health is essential for mental health. If your child is struggling with anxiety, make sure they’re getting plenty of probiotics. Probiotics are safe and effective for most people. They can be found in yogurt, fermented foods, and dietary supplements.
Vitamin D is another nutrient that is important for reducing anxiety. You can give your child a supplement or make sure they’re getting plenty of sun exposure.
L-theanine and lactium are two other substances that can help to reduce anxiety. L-theanine is found in green tea and lactium is found in milk and cheese. Both L-theanine and lactium increase levels of GABA in the brain.
Vitamins And Minerals For Anxiety And Stress: Take The Next Step
Virtually all vitamins and minerals are important for overall health, mental well-being, and your ability to cope with anxiety and stress.
But a few, specifically the B complex vitamins, vitamin C, and the minerals magnesium and zinc, excel at helping your body offset the negative effects of stress.
Eating a diet that includes a wide variety of fruit and vegetables and some animal foods will help ensure that you get enough of these nutrients.
But if you dont regularly eat as well as you should, consider supplementation.
If you arent sure where to begin, start with a high-quality multivitamin-mineral supplement.
Recommended: Upgrading brain health is key to making your brain work better.
Mind Lab Pro is the brain supplement we recommend because, by boosting your brain health, it can help you:
- Improve your mental clarity and focus.
- Boost your memory and your ability to learn.
- Increase your capacity to think critically, solve problems, and make decisions.
Recommended Reading: Is Vitamin E Good For Memory Loss