Most people have seen advertisements promoting supplements that will aid everything from weight loss to cold relief. Another issue that supplements can help with is stress. Since about 33% of Americans believe stress has a huge impact on their mental and physical health, it is clear why these products are so popular.
If someone is interested in stress-relieving supplements, they can find a huge selection at SupplementRelief.com. However, these are not for everyone. Each person must consider if this is something that will benefit them. Keep reading to learn about the top supplements for stress relief.
Table of Contents
Melatonin
This is a hormone that is naturally produced in the pineal gland of the brain. Melatonin will help to control a person’s sleep cycle. Since mood and sleep are so closely connected, supplementing with melatonin can help to alleviate stress. It is believed to be safe but can cause some side effects, such as irritability, dizziness, short-term feelings of depression, and headaches.
Research has indicated that melatonin may also be beneficial in helping to promote healthier sleep patterns. In fact, according to one study, it has been discovered that the supplement can help to improve anxiety, depression, behavioral issues, and sleep for elderly patients. In another related study, melatonin helped to produce significant improvements in sleep patterns for individuals 50 years of age and older.
If someone is interested in using melatonin for stress, a good dosage to start with is three milligrams when they go to bed. If three milligrams aren’t effective, the dose can be increased to six milligrams. However, if the six-milligram dosage does not provide the desired result, it is a sign that melatonin is not a good fit. For those who wake up in the middle of the night, they should consider an extended-release formula.
Magnesium
This mineral plays an essential role in muscle and nerve function. While most people who follow a balanced and healthy diet get plenty of magnesium, a recent study showed that most Americans are consuming less than what is recommended. While magnesium is considered safe, it can produce side effects, such as diarrhea, vomiting, nausea, and stomach upset. In some situations, doses that are too much can result in low blood pressure and an irregular heartbeat.
Magnesium is well-known for its ability to promote relaxation. This means that, if someone is deficient in magnesium, it can result in stress and have detrimental effects on the individual’s body. Also, research has proven the magnesium plays a huge role in the regulation of the stress response and hormonal axis, and it may be helpful in depression treatment.
To start with a magnesium supplement, take 600 mg of magnesium citrate before going to bed. If this dosage results in loose stools, reduce the dosage to 300 milligrams, which is well tolerated by most.
Valerian Root
This is an herb that is commonly used for treating stress, anxiety, and insomnia. While it is considered to be safe for most adults, the effects it may have after long-term use are still unknown. Some of the side effects that may be seen in the short term include sluggishness and headaches in the morning, especially if someone takes higher dosages of it.
According to early research, this supplement may be beneficial in reducing heart rate, feelings of pressure, and blood pressure when someone is under stress. Most experts recommend taking valerian in tincture form and to take a dose of about three droppers before they go to bed. If this does not make a person too sleepy, they can also use it during the day to help them deal with more stressful situations.
Vitamin B-Complex
When discussing vitamin B-complex, it means all the essential water-soluble vitamins besides vitamin C. This includes cobalamins (B12), folic acid, biotin, pyridoxine (B6), pantothenic acid (B5), niacin (B3), riboflavin (B2), and thiamine (B1). Usually, if someone is eating a balanced diet, they will have adequate B vitamins, but if someone eats a vegan diet or if they have an immune disorder, like lupus, it may cause B12 deficiencies.
There is some research that has indicated that B-complex vitamins are directly linked to mood improvement. If someone wants to add a B-complex vitamin to their regimen, it is a good idea to add one with a minimum of one mcg of B12 and at least 50 mg of B6. It is best to take B-complex in the morning, as it helps to boost energy.
Theanine
Theanine is an amino acid that is found in green tea. It is commonly used to treat high blood pressure and anxiety. Unfortunately, there is still limited evidence that theanine is going to help people who are not stressed feel calmer and more tranquil. However, for those with elevated levels of stress, a different effect was experienced. There was another study that indicated that theanine could help reduce anxiety while lowering blood pressure in high-stress response adults.
If someone is going to take theanine, they should have around 200 to 400 mg on an empty stomach. Most people have discovered this can help reduce anxiety without causing a sedating effect. If it does not result in sleepiness, they can take these two to three times per day based on total stress levels.
Phosphatidylserine
Abbreviated PS, this occurs naturally in the body and provides support for cellular function, especially in a person’s brain. While the supplement is considered safe for adults and children, it can produce some side effects, such as stomach upset and insomnia, especially if the dose is more than 300 mg.
There is some research that has sown that when athletes take PS during ongoing and strenuous training, they may experience slightly less muscle soreness, but the results are conflicting.
When it comes to adding supplements to a person’s regimen or routine, there are more than a few factors to consider. If someone wants to reduce stress, starting with the supplements mentioned here may be a good idea. Keep this in mind to ensure optimal health at all ages.
