These 4 Herbal Supplements Are Natures Stress Remedies
While stress may be more common these days, it has affected people for thousands of years. In ancient times, people used herbal therapies celebrated in traditional Chinese medicine and Ayurveda to help manage stress. Consider yourself a skeptic? Rest assured that recent clinical studies are lending credibility to long-held beliefs regarding the impact of herbal medicines.
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.
Lastly, vitamin C is an essential cofactor needed to synthesize the mood-boosting neurotransmitters serotonin, dopamine, and norepinephrine.
When study participants with generalized anxiety disorder took vitamin C supplements, they experienced a significant reduction in anxiety and depression symptoms.
Best Vitamins And Supplements To Combat Stress
While everyone has specific life stressors, factors related to job pressure, money, health, and relationships tend to be the most common.
Stress can be acute or chronic and lead to fatigue, headaches, upset stomach, nervousness, and irritability or anger.
Regular exercise, adequate sleep, and good nutrition are some of the best ways to better equip your body to combat stress, but several vitamins and supplements can also help.
Here are the 7 best vitamins and supplements to help you combat stress.
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Vitamin D And History
Vitamin D is not believed to affect anxiety directly. Though it may be correlated with higher anxiety levels, there are likely reasons beyond the vitamin itself – reasons that will be discussed later in this article.
Historically, seeing the sun was often a cause for celebration and happiness. Sun meant food could grow, and that warmer weather was coming. Conversely, not seeing the sun often meant food was becoming scarcer and that important members of your village, tribe, or family, not to mention yourself, were at risk of dying from the cold. People became less active, and some cultures even took to hibernating like bears during the colder seasons. It is no wonder that cultures across the world, from the ancient Egyptians to the Mayans to the Greeks, once worshipped the sun as a god.
Today, it is believed that ancestral memory – which is, in some ways, short-term evolution – may play a role in why vitamin D and spending time outdoors makes people feel better. Just as humans feel an instinctive revulsion towards bitter flavors due to our ancestral association of bitterness with poisonous foods, the human body may have an instinctive awareness of its need for sunlight.
Multivitamin And Mineral Supplements
A supplement that contains a wide range of vitamins and minerals may benefit people with anxiety.
- A 2019 study found that a supplement that contained the following nutrients significantly decreased anxiety in young adults: B vitamins, vitamin C, calcium, magnesium, and zinc.
- A 2018 study reports that multivitamin supplements may benefit people who have mood disorders such as anxiety.
Univeds Whole Food Multivitamin contains Vitamin A, Vitamin B-Complex, Vitamin C, Vitamin D3, Vitamin K2-7, Vitamin E, and some co-factor minerals, all in one natural whole food vegan capsule.
If you know your diet is lacking key nutrients, dietary supplements may be the key to symptom relief.
Although dietary supplements arent a replacement for the food itself, they can help you get the nutrients you need while you get your diet back on track.
Your doctor can also help you identify or confirm any deficiencies, as well as offer information on dosage and overall dietary health.
Also try meditation, exercise, and building a strong support network. In addition to taking supplements, your diet can help improve your anxiety responses.
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Top Vitamin B Complex Foods
Below youll find a list of the top food sources of each of the 8 B vitamins.
Note that no one food is an excellent source of all of them a good reason to eat a wide variety of foods.
Some B vitamins are well represented in both plants and animal foods, while others are found mainly in plants or exclusively in animal foods :
- Vitamin B1 whole grains, meat, fish, legumes, seeds, nuts
- Vitamin B2 eggs, meat, organ meats, milk, green vegetables
- Vitamin B3 meat, fish, poultry, fish, nuts, legumes, grains
- Vitamin B5 meat, dairy, eggs, mushrooms, avocados, broccoli, potatoes, whole grains
- Vitamin B6 poultry, fish, organ meats, potatoes, starchy vegetables, non-citrus fruits
- Vitamin B7 meat, fish, poultry, eggs, dairy, sweet potatoes, spinach, broccoli, seeds, nuts
- Vitamin B9 green leafy vegetables, liver, yeast, black-eyed peas, Brussels sprouts
- Vitamin B12 clams, liver, animal foods of all kinds, nori
Benefits Of Vitamin A
It helps in the protection of your skin and eyes from direct sunlight: UV rays affect the skin, but when you have sufficient vitamin A in your body, your skin will not be damaged at all. You are safe from skin cancer.
Strong immune system: the immune system acts as a defense mechanism in your body. Vitamin A traps all the bacteria in your body protecting from falling sick. Vitamin A is responsible for the function and production of the white blood cells.
Healthy bones: you may think that concentrating on calcium or vitamin D will make you have strong bones. Unfortunately, no. Vitamin A is also necessary for healthy bone development.
Healthy reproduction and growth: this applies to both men and women. In reproduction, both genders are responsible in cases of infertility. You should never blame your spouse in the instance where she cannot bear you a child. You, as the man might also be the problem.
In case you want to have a baby, both of you should consider consuming foods rich in vitamin A. if the woman does not have enough vitamin A in her body there is a high chance that she might miscarriage.
You need to add vitamin A in your diet. There are so many cases of deficiency diseases, and it is all because people do not add some of the necessary vitamins including vitamin A in their diet. The primary cause of vitamin A deficiency is lack of enough vitamin A in the tissues and the blood.
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The Beauty Chef Hydration Inner Beauty Boost
Probiotics are widely used to help with digestion and immunity issues, but few people are aware that their effects on the brain and mental wellbeing have been studied for years.There are clear links between stress and digestive health, and probiotic supplements contain beneficial bacteria that can help keep things in check. Furthermore, more and more research is emphasising the connection between a balanced gut and cognitive health.
Lack Of Vitamin B1 = Pseudo
Note: Hypoxia is just a fancy word forlack of oxygen.
Thiamine deficiency can lead to something called pseudo-hypoxia.
Basically, a lack of vitamin B1 will result in a cellular environmentthatmimics the environment of an oxygen-deprived cell = which means increased production of lactic acid and pyruvate that increases gene-expression similar to what you would see in hypoxic stress.
To clarify:
Hypoxia happens when theres not oxygen/O2 around whereas pseudo-hypoxia is a result of metabolic changes that imitate hypoxia, even with an adequate supply of O2.
Now bear with me heres the connection between pseudo-hypoxia and anxiety:
Your brain needs lots of energy.
Even though it only makes up about 2% of the bodys weight, it consumes20% of the total body oxygen for ATP production.
According to Dr. Lonsdale, even a mild to moderate degree of thiamine deficiency in the brainstem, and consequent pseudo-hypoxia, can disrupt normal emotional responses =causing the sympathetic nervous system to become a bit too easily stimulated or trigger-happy.
A thiamine deficiency can also cause glutamate excitotoxicity which is linked with psychiatric illnesses such as schizophrenia.
Too long, didnt read version
Thiamine deficiency leads to a lack of energy in the brain this energy deficiency is perceived as a threat and puts your brain on high alert sense of panic and doom and fight-or-flight symptoms.
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General Warnings About Supplements For Anxiety
Before you take supplements for anxiety, here are some things to consider:
- The evidence for supplements varies. You may feel more relaxed or less anxious when taking certain herbal remedies or vitamins. But clinical trials havent proven that they can treat an anxiety disorder.
- The supplements you buy online or in stores may differ from the ones researchers have used in clinical studies.
- Supplement makers must label their products correctly. But federal rules for dietary supplements arent as strict as they are for prescription drugs.
- Dietary supplements can have serious side effects, including liver damage.
- Researchers havent tested supplements in pregnant women, nursing mothers, or children.
If you are struggling with anxiety, see a doctor for help.
Journal of PsychopharmacologyMediterranean Journal of Nutrition and MetabolismBiomedical ResearchNutrientsBrain, Behavior, and ImmunityIndian Journal of Psychiatry
Best Magnesium Supplements For Stress Relief
There are many forms of magnesium supplements to choose from and the one you pick really does matter.
A good general purpose form is magnesium glycinate.
It has a calming effect and is considered one of the best forms for correcting a magnesium deficiency.
Theres evidence that a relatively new form of magnesium, magnesium l-threonate, could be particularly helpful for anxiety disorders because it more readily enters the brain.
The RDA for magnesium is 320 mg for women and 420 mg for men.
However, many people benefit from higher amounts.
Its fairly easy to determine when youve taken too much magnesium since it will generally cause loose stools.
If you have trouble sleeping, taking magnesium before you go to bed can help you relax and sleep better.
Another way to de-stress with magnesium is by soaking in a hot tub of magnesium sulfate, commonly known as Epsom salts.
Theres evidence that a measurable amount of magnesium is absorbed through the skin this way.
Caution:DO NOT take Epsom salts internally.
Magnesium sulfate is a harsh laxative that can have you running to the bathroom.
There are reports of magnesium sulfate taken internally causing memory loss, vomiting, kidney failure, and cardiac arrest.
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When To See A Doctor
See your doctor if:
- You feel like youre worrying too much and its interfering with your work, relationships or other parts of your life.
- Your fear, worry or anxiety is upsetting to you and difficult to control.
- You feel depressed, have trouble with alcohol or drug use, or have other mental health concerns along with anxiety.
- You think your anxiety could be linked to a physical health problem.
- You have suicidal thoughts or behaviours if this is the case, seek emergency treatment immediately.
How Much Should You Take Per Day
I would recommend going with allithiamine a.k.a TTFD a.k.a lipothiamine as its what Dr Lonsdale recommends, and its also the only one I have personal experience with .
Allithiamine is super potent, thus lower doses are used compared to regular therapeutic doses of thiamine salts.
I would be careful not to start with more than maybe 5-20 mg as it can really rev up your metabolism. Some people feel a huge difference compared to using plain ol thiamine HCL.
Magnesium is absolutely essential when taking TTFD, and be prepared to eat lots of carbs as you will burn through them fast.
As for product recommendations, nothing beats Thiamax. Ive scoured the market and its by far the best, cleanest supplement available.
Because allithiamine is so powerful it can sometimes cause refeeding syndrome where symptoms paradoxically get worse for a few weeks. This is temporary and tend to go away after continued usage. You can read more about it here.
And again, vitamin B1 works as a team with the other essential B vitamins, so you would want to stack Allithiamine with a B-complex.
For more information on allithiamine, and what to do if you get strange symptoms, I refer to this video from Elliot Overton:
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/6feeling Anxious Try These Five Health Supplements To Manage Your Anxiety
If not taken care, anxiety can take the form of a serious mental health issue. Everyone has a different way of responding to stress. Anxiety in some cases can be a reflex action when faced with stress. Severe anxiety can make one feel uneasy and restless and can take a serious toll on your health.
People suffering from anxiety have persistent thoughts of fear and worry. If you don’t know how to handle anxiety, it can get worse. The symptoms of anxiety include palpitations, shivering, irritability, extreme stress and light-headedness.
When someone suffers from anxiety, they must not suffer in silence. They must talk to a doctor, take deep breaths, listen to music, go for a walk or do other things that divert your mind. An anxiety attack can feel scary, but it’s not impossible to overcome it.
You must consult a doctor if you are suffering from anxiety. Here are a few supplements that can help manage the symptoms.
Carlyle Valerian Root Capsules
Valerian root has been shown to mimic the effects of melatonin in the brain. This means it can help you get to sleep easier and make you feel more at ease during your waking hours. Carlyle Valerian Root Capsules are pure, potent, and free of food allergens.
What we like: Carlyle Valerian root is potent and pure and free of objectionable ingredients. Take it on a regular basis and you should start sleeping and feeling better.
Flaws: The odor is pretty strong and not particularly pleasant.
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Magnesium: Natural Anxiety Reliever
Magnesium has been called the master mineral for the role it plays in over 600 metabolic functions in the body.
Its also been called natures Valium because its so good at combating stress and relaxing you.
There is a direct correlation between low magnesium levels and how easily you get stressed out.
The link between magnesium and anxiety is so strong that researchers can induce anxiety in lab animals at will by depriving them of magnesium.
Stress causes magnesium to be excreted during urination, thereby depleting body stores.
One way magnesium neutralizes stress is by binding to and stimulating GABA receptors in the brain.
GABA is a major neurotransmitter that slows down overstimulated brain activity.
Typical signs of a low GABA level include being easily overwhelmed and laying awake at night with racing thoughts.
When GABA is low, it becomes impossible to relax.
Low GABA is associated with numerous stress-related disorders including generalized anxiety disorder, panic attacks, and irritable bowel syndrome.
Magnesium not only restricts the release of stress hormones, but also acts as a filter to prevent them from entering the brain.
Other ways magnesium can alleviate anxiety is by reducing chronic brain inflammation, removing heavy metals from the brain, and stabilizing blood sugar levels.
Keeping your magnesium level in the healthy range is one of the best things you can do to become more resilient to stress and anxiety.
Effects Of High Dosage Of Vitamin A
Some people may end up consuming lots of vitamin A thinking that it will work best. A large intake of vitamin A damages the liver, therefore, care should be taken when taking vitamin A. It brings vomiting and very severe nausea. One can also lack sleep. It also carries a headache, dizziness and you may get confused.
High dosage of vitamin A is also the reason why some people are so quick-tempered. It may also lead to coma. To the mothers reading this and your kid has a broad forehead high dosage of vitamin A could be the reason why your child has a more prominent forehead, unlike your other kids. Overdosing vitamin A can lead to death. Be very careful we do not want to lose you as much as we want you healthy.
Some people cannot even stand in front of many people. This could be because they are shy. There are also some other people who tend to be uncomfortable when they are in a new environment. This disorder is known as anxiety. Anxiety occurs when the brain is not able to produce the neurotransmitter.
These neurotransmitters are GABA and serotonin. Low levels of serotonin lead to panic attacks, depression, and anxiety. Well, you do not have to take any medication. It is usually lack of some nutrient in your body. You can gain by making a well-balanced diet. It works.
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Foods Sources Of B Vitamins
As always I love to provide you with a list of mood foods to eat. I take a B complex vitamin because I personally donât like some of the foods listed belowâ¦but itâs nice to know you can also eat healthy nutritious foods to help with your anxiety levels. In order to achieve the right levels of vitamin B, why not add some of these foods to your daily diet.
- Vitamin B1 â fortified cereals, white rice, pork, flours, pork
- Vitamin B2 â beef liver, chicken, flax seeds, turkey, salmon
- Vitamin B3 or Niacin â duck, turkey, beef liver, pork, venison, halibut
- Vitamin B5 â beef liver, mushroom, sunflower seeds
- Vitamin B6 â chickpeas, yellow fin tuna, potato, buckwheat flour, chestnuts
- Vitamin B7 â egg yolks, organ meats, yeast, soybeans
- Vitamin B8 or Inositolâ wheat germ, brown rice, nuts, bananas
- Vitamin B9 â chicken giblets, lentils, cowpeas, navy beans, spinach, okra
- Vitamin B12 â Pollock, crab, herring, oysters, clams, trout, sardines and avocados.
So are there any foods there that you may like to add to your diet? Talk to me in the comments belowâ¦
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