If you struggle with stress and anxiety, this article will show you the best vitamins and minerals for stress relief.
It is important to regulate stress if you want to lose weight and maintain optimal health.
Most people don’t realize that stress has many negative effects on our health.
For one thing, stress reduces the absorption of essential vitamins and minerals.
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When we are stressed, the body uses up a large number of vitamins and minerals to synthesize stress hormones and neurotransmitters.
Additionally, stress inhibits the function of the digestive system. This makes you absorb fewer vitamins and nutrients from your meals.
In fact, the common habits that stressed people engage in such as drinking or stress eating also decrease nutrients in the body.
Studies have found that anti-anxiety medications also deplete vitamins and minerals in the body.
This means you need to eat a well-balanced diet that can supply your body with essential vitamins and minerals.
You can also supplement these essentials to relieve stress and all its ugly effects. Here are seven vitamins and minerals for stress relief.
The Best Vitamins and minerals for stress relief
By far, the most effective anti-stress vitamins are the B complex group of vitamins.
These essential nutrients are vital to the proper function of the central nervous system. They also help reduce depression, memory loss, and may improve longevity.
1. Vitamin B1
Thiamine or Vitamin B1 is a powerful anti-stress vitamin. Research shows that it helps to manage stress by boosting the immune system and increasing tolerance for stress.
Low vitamin B1 levels in your body can cause irritability, increased anxiety, and fatigue.
Eating foods rich in vitamin B1 such as leafy greens, fish, cereals, and liver can help control your stress levels.
Alternatively, you can buy a B complex supplement that contains all B vitamins
2. Vitamin B3
Vitamin B3 or niacin is an essential ingredient in the production of cortisol.
It also helps reduce inflammation, anxiety, and depression.
Niacin can help lower blood pressure by dilating your blood vessels to allow free flow of blood. This process releases tension and allows you to fall asleep faster.
Niacin also helps reduce stress by curbing inflammation. According to Psychology Today, inflammation is a leading cause of depression and anxiety, brain fog, and mental fatigue.
3. Vitamin B5
Vitamin B5 is also known as Pantothenic acid. It is vital to the synthesis of stress hormones in the adrenal glands. These hormones reduce the amount of the vitamin available for a healthy nervous system.
Vitamin B5 is also critical to memory and learning. Food such as eggs, dairy, meat, sweet potatoes, and legumes are excellent sources of vitamin B5.
4. Vitamin B6
Pyridoxine or vitamin B6 is used in the production of epinephrine and norepinephrine, which are stress hormones.
This means that your body has less B6 to carry out other functions when you are stressed.
Vitamin B6 is also critical to the formation of the feel-good chemicals – GABA, dopamine, and serotonin.
Reduced levels of B6 can lead to lower levels of GABA, a neurochemical that helps us relax.
Low levels of serotonin can lead to anxiety and depression, negative thoughts, and insomnia. While reduced dopamine levels leave you demotivated and lacking in confidence.
Eat foods that contain vitamin B6 such as fish, organ meats, poultry, starchy vegetables, and non-citrus fruits. Supplements may also regulate your stress.
5. Vitamin C
Vitamin C is one of the most used supplements. Research shows that it can help manage stress. It is also beneficial to people with Alzheimer’s disease and diabetes.
Low vitamin C levels have been associated with depression and anxiety.
Vitamin C helps inhibit the production of cortisol and norepinephrine. Therefore, you may not be able to tolerate stress if you don’t consume adequate amounts.
According to research, a healthy supplementation of vitamin C can help inhibit the production of cortisol in the body. Thereby reducing the feeling of stress.
Here is the vitamin C supplement I recommend.
You may also want to get vitamin C from citrus fruits, spinach, sweet potatoes, bell peppers, tomatoes, and so on.
6. Vitamin E
Vitamin E is an essential nutrient for the proper function of the immune system. It also helps manage stress.
You can get your supply of vitamin E through foods such as nuts or take supplements.
Magnesium plays an active role in more than 600 metabolic processes in the body. This makes it one of the most important minerals.
This mineral is a powerful stress-reliever and relaxant. Some compare it to Valium due to its effectiveness at combating stress.
Research shows that low levels of magnesium increase stress levels. In fact, researchers can induce anxiety in lab animals by reducing their supply of magnesium.
Magnesium reduces stress by inhibiting the release of stress hormones and preventing them from getting into the brain.
It also helps regulate blood sugar levels, reduce brain inflammation, and remove heavy metals from the brain.
Eating a diet rich in magnesium can help manage your stress. Spinach, quinoa, dark leafy greens, whole wheat, almonds, and black beans are good sources of magnesium.
Lastly, taking this magnesium supplement can increase your calmness and reduce stress.
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Do you know other vitamins and minerals for stress relief?