How Vitamins And Stress Are Related
* “Verified by a US-based board-certified doctor”
Have you been feeling stressed out lately? Are you unsure what to do about it?
If you’re feeling stressed out, you’re certainly not alone. Stress is a significant health problem in the US. One-third of Americans report that they’re living with extreme stress, and 48 percent say their stress levels have increased over the past five years.
While there are many remedies you can try to alleviate stress, what many people don’t realize is that stress is linked to our vitamin consumption (or lack thereof). If you’re not getting enough vitamins in your body, you’re going to feel more stressed out.
Check out this post to learn about the link between vitamins and stress.
What are Vitamins and why are They Important?
Vitamins are organic substances that occur naturally within food and our bodies. If you’re not getting enough of a certain vitamin, it can increase your risk of developing certain health issues.
There are 13 recognized vitamins, and they can be divided into two categories: fat-soluble vitamins and water-soluble vitamins.
Fat-soluble vitamins include vitamins A, D, E, and K. Our bodies store fat soluble vitamins in the liver and fatty tissue. These vitamin reserves can stay in the body for days or even months. Your intestinal tract absorbs fat-soluble vitamins with the help of dietary fats.
On the other hand, water-soluble vitamins don’t stay in the body for very long, and they can’t be stored. These vitamins exit our body when we urinate. Because they don’t stay in the body for very long, we need a more regular supply of water-soluble vitamins than we do fat soluble vitamins.
Vitamin C and B are the two main water-soluble vitamins.
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What are the Best Vitamins for Stress?
If you’re looking to relieve stress levels, you should focus on getting more B vitamins. There are eight different B vitamins in total, and studies suggest that each plays a different function in helping improve the body’s wellbeing and stress levels.
In one study, 215 males took a vitamin B supplement for 33 days. Participants who took the supplement reported significant improvements in vigour, general health, and self-perceived stress levels.
In another study, 60 participants took either a vitamin B supplement or a placebo for three months. Those who took the vitamin B supplement reported a reduction in confusion, better moods, and lower personal strain than the placebo group.
Here are the different B vitamins that can help manage stress levels:
Also known as thiamine, vitamin B1 helps improve the health of your nervous system, stabilize your mood, and boost your memory and concentration.
You can get vitamin B1 from foods like soybeans, fish, nuts, seeds, and yeast extract.
Also known as riboflavin, vitamin B2 helps to regulate your mood and energy levels. It also calms your nervous system and helps metabolize carbs and fats.
You can find vitamin B2 in salmon, milk, eggs, yogurt, spinach, and mushrooms.
Also known as niacin, vitamin B3 helps to stabilize your mood. If you’re not getting enough vitamin B3, you may notice increased irritability stress levels. Niacin can also help improve your digestion and control your blood sugar levels.
You can get vitamin B3 from meat, fish, green peas, peanuts, and seeds.
Also known as pyridoxine, vitamin B6 helps your body make neurotransmitters. One very important neurotransmitter it helps produce is the mood-boosting neurotransmitter serotonin.
Vitamin B6 can also help support your immune system when you’re feeling anxious, and it helps support the function of the adrenal gland. Chickpeas, bananas, wheat germ, and lentils are all good sources of vitamin B6.
Vitamin B9 is also known as folate or folic acid. Many people recognize it as the “pregnancy vitamin.” During pregnancy, folic acid helps develop the neural tube.
Vitamin B9 can also help improve your mood and prevent birth defects. It also supports proper brain function. You can get vitamin B9 from broccoli, chickpeas, beans, lentils, and spinach.
Vitamin B12 is also known as cyanocobalamin. This vitamin helps with brain function and development. It also helps with the production of serotonin and melatonin, which are essential for mood and sleep.
You can find vitamin B12 in eggs, milk, cheese, shellfish, fish, and some soy products.
Other Nutrients for Natural Stress Relief
In addition to the B vitamins, there are other herbs and nutrients that can help relieve your stress naturally. These include:
Ashwagandha is an herb that’s native to India. Practitioners have been using ashwagandha for centuries in Ayurvedic medicine.
Ashwagandha can help decrease stress and inflammation in the body. It may also help relieve symptoms of anxiety and depression.
A recent study gave 60 participants with mild stress levels 60 mg of ashwagandha or a placebo. Those who took the ashwagandha reported greater reductions in stress, anxiety, and depression than the placebo group.
Related: Herbs for Anxiety: A Guide to Natural Anxiety Remedies
L-theanine is commonly found in matcha and other green tea drinks.
Turmeric is a spice that comes from the turmeric plant. It’s used in many Asian dishes, particularly in curry.
Turmeric contains a compound called curcumin, which can help reduce anxiety and depression and boost serotonin levels. One study found that it may be as effective as Prozac in treating depression.
Are You Ready to Relieve Your Stress?
As you can see, there are many vitamins and naturally-occurring substances that can help relieve your stress levels.
While many of us live with stress, we can take steps to lower our stress levels with the right nutrients. The above list is a great place to start. Of course, taking many different supplements isn’t the easiest way to reduce your stress levels.
That’s why we’ve created Magic Mind. Magic Mind is a drink that you can take alongside your usual morning coffee or tea. It’s loaded with antioxidants and nutrients that can help relieve your stress levels, boost your concentration, boost your mood, and so much more.
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