Supplements for Anxiety and Stress: How To Stay Calm Naturally

The modern life arena is laden with stressors, and supplements for anxiety and stress could come in handy. Unfortunately, a lot of people downgrade stress (1) and live with the consequences.

Stress can be either acute or chronic. In most cases, it can lead to nervousness, anger, irritability, headaches, and chronic fatigue. It can also lead to some chronic diseases and death. This is why you should always seek quick attention and help whenever you have any signs of stress and anxiety.

What Are Some Common Stressors?

causes of stress

Family issues, relationships, money-making ventures, demanding jobs, and exams are some of the stressors (2) we receive in the modern lifestyle. We dismiss stressors as a result of the modern, fast-paced lifestyle. But the solution is nearer to you than you can imagine: supplements for anxiety and stress – the super important subdivision of biohacking supplements and biohacking stress.

 

Yes, it is customary to be occasionally stressed. But it is dangerous to have stress as part of your life. If you do not seek attention to fight stress and anxiety, it may turn out fatal.

 

Stress can take several forms and lead to fatigue, headaches, upset stomach, nervousness, and irritability or anger.

What Are Signs Of Stress and Anxiety?

Are you wondering how you will know if you are stressed? Chronic stress can be costly to your health. This is why you need to learn how to recognize stress. So before we look at the signs and symptoms of stress, let’s start by defining stress.

It is the manner your body and mind respond to any threat and demands. Usually, we choose to either ‘fight or flight’ as our response to stress. It is normal to be under short bits of stress, such as during presentations at work. However, if you are always pushed and overwhelmed, the stress levels may get out of hand, and need medical attention. You may seek a doctor’s attention to keep your stress symptoms under control.

Here are common signs and symptoms that may indicate your stress levels are getting out of control:

  • Depression
  • Loneliness or need to isolate self
  • Feeling overwhelmed
  • Headaches
  • General unhappiness
  • Memory problems
  • Moodiness and irritability
  • Nausea
  • Too much or too little sleepProcrastinating or neglecting responsibilities
  • Resorting to alcohol and other drugs to relax
  • Eating more or less
  • Loss of sex drive
  • Nervous habits such as nail-biting
  • Constipation

Managing Stress and Anxiety

A lot of people overlook the fatalities stress can cause. When you experience any signs and symptoms of stress, you need to find how you will keep your mental wellbeing in check.

First, it is well known that eating a healthy diet, exercising, and taking regular deep breaths can keep your stress and anxiety at bay. However, taking supplements for anxiety and stress can help you fight stress and anxiety. Before you resort to taking stress supplements or any other biohacking supplementsbe sure to talk to your doctor.

Supplements For Stress and Anxiety

There are a lot of supplements for anxiety and stress you can take. And a lot of these have shown some positive results. Taking them will not guarantee you pure bliss. Taking these supplements will only help you cope better with stressors and to manage stress symptoms.

Here are supplements for stress and anxiety you should try

 

Magnesium

magnesium

Magnesium is a mineral that is good for muscle and nerve functioning. A balanced diet will have you consume enough magnesium for body functioning. However, a lot of people do not consume as much magnesium as their body requires.

  • Taking supplements like Bioptimizers magnesium help improve your sleep and reduce stress level. Magnesium supplements are safe, but they can cause irregular heartbeats, low blood pressure, diarrhea, vomiting, and stomach upsets when taken in large quantities.
  • Magnesium is excellent in promoting relaxation. Therefore, taking less magnesium can cause less resistance to stress. Besides, it plays an essential role in the regulation of stress response and hormonal axis. Some studies suggest that magnesium is also effective in the treatment of depression.
  • Taking 600mg of magnesium breakthrough before bed will help relax you. If your stool becomes loose, lower your dose to 300 mg per day.
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Rhodiola Rosea

rhodiola rosea

Rhodiola Rosea is an herb whose origin is the mountainous regions of Russia and Asia. The herb is non-toxic and has adaptogenic properties that will stimulate the body’s stress system to increase stress resistance.

  • The herb’s active ingredients-rosavin and salidroside- are responsible for increasing your body’s stress resistance ability.
  • If you have stress, symptoms such as poor sleep, memory impairment, and loss of concentration, taking approximately 400mg of Rhodiola daily should help.
  • Also, symptoms such as irritability, anxiety, and exhaustion will reduce gradually when you are on a Rhodiola dose.
  • Other than its ability to gradually reduce stress symptoms, Rhodiola is loved because of its safety standards. It has a very strong safety profile.

Ashwagandha

ashwagandha

Ashwagandha is an adaptogenic herb that originates from India. It is a household name when it comes to supplements for anxiety and stress. It has been a popular medicine in Indian Ayurveda, one of the oldest medicinal systems globally.

  • Ashwagandha will help improve the body’s resilience against stress.
  • This is good for both mental and physical stress. It can help reduce stress, anxiety, and depression.
  • Taking 600mg of Ashwagandha daily for 60 days will sure leave you with desirable results.

Valerian Root

valerian root

Valerian is a plant native to Europe. It has seen good use for a long time to relieve the body from nervousness, sleep disturbances, anxiety, and stress.

  • It is popularly used to help patients with sleep problems.
  • Also, it is your go-to supplement to help catch a good night’s sleep. The sleep bit is due to the sedative and calming effect. So, if your lack of sleep is triggered by stress, valerian root could be your solution.
  • Due to the sedative effect, you should stay within the safety amounts per day. Your doctor can be of help in guiding you about dosage.

Bacopa Monnieri

bacopa monnieri

Bacopa Monnieri perennial herb has shown positive results in reducing stress and anxiety.

  • Also, it has been used by Indian Ayurvedic medicine to stimulate learning, improve focus, improve mood, and boost memory.
  • Bacopa is known to increase the length of the brain nerves. As a result, an increase in the brain nerves’ length results in speedy communication between the nerves.
  • So, how does Bacopa lower stress levels? It lowers the levels of a stress hormone called cortisol. Lowering cortisol levels in the body quickly offers the body a relaxing effect.

Melatonin

melatonin

To relieve stress, enough sleep should a priority. And not just cheating your body with 4 hours of sleep, you should go the full course of at least 8 hours a day. Stress is strongly related to insomnia. Insomnia will prevent you from falling asleep or staying asleep. If you have been down the path, then you know how problematic lacking sleep can be to your overall health.

Having adequate sleep is difficult when you are stressed. This is why melatonin may help you when you are stressed.

Melatonin is a body hormone that helps regulate the circadian rhythm, or what we commonly refer to as the sleep-wake cycle.

  • The melatonin levels increase when it is dark, usually in the evening, and sends us to sleep.
  • The levels of melatonin go down when we are exposed to sunlight. This phenomenon explains why experts advise that you sleep in a dark room to fall asleep fast and stay that way for long.
  • So, if your stress levels won’t let you enough good quality sleep, consider having melatonin doses.
  • Melatonin can be purchased as an over-the-counter drug in the United States. However, many other countries will need you to have a doctor’s prescription to get melatonin. Stick to the local regulations as you may not want to step on law enforcement toes and add your problems.
  • If you can’t get enough melatonin supplements, you can consider technologies such as BrainTap, SleepPhones, Muse Headband, etc. to earn easy sleep.

Glycine

glycine

Glycinean amino acid- is used by the body in the manufacture of proteins. Studies show that glycine helps improve body resistance to stress. Also, it helps you sleep well. Its calming ability to the brain and the ability to lower body temperature will ensure you have a good night’s sleep.

  • Taking 3 grams of glycine before bed will help you stay alert and reduce fatigue. If your stress has been depriving you of sleep, glycine could help you out.
  • The good thing is glycine is well-tolerated. Taking up to 9 grams of glycine on an empty stomach before bed could result in stomach upsets. So, be sure to keep your dose not higher than 3g.

L-Theanine

l-theanine

It is a common amino acid in tea leaves.

  • L-theanine is known to promote relaxation and reduce stress. It also has strong sedative effects.
  • Other than calming you down, L-theanine helps improve attention and memory.
  • Taking 200mg of l-theanine reduces stress.
  • If you have to face a stressful task, taking some L-theanine supplements will help you handle the stress with a lot more zeal. This way, you will be able to multitask with a lot of ease.
  • It also helps lower cortisol levels in the body.

Taking 200-600mg of l-theanine per day will help you relax without causing any adverse side effects.

Kava

kava

Kava is a tropical evergreen shrub that originates from the south pacific Islands.

The roots of Kava were used traditionally by the Pacific Islanders to treat different mental conditions. In someplace, it was and still is used during ceremonies.

  • Kava prevents the breakdown of gamma-aminobutyric acid (GABA). GABA is a neurotransmitter that inhibits the proper functioning of the nervous system. Taking Kava will help produce a calming effect. This will help reduce feelings of stress and anxiety.
  • Kava can be taken as capsules, powder, in liquid form, or tea. It has shown no adverse side effects when taken in doses of 120-280mg and within 4-8 weeks.
  • However, if taken in higher doses, Kava can cause liver damage. So, if you want to try Kava, ensure you talk to your doctor beforehand.

B-Complex vitamins

b-complex vitamins

B-complex contains 8 vitamins.

The 8 vitamins play a crucial role in body metabolism. This is a process that transforms the food you eat to the energy you require. The B vitamins are excellent for the heart and brain functioning.

  • Some of the stress relieving foods you can eat to get B-complex nutrients are leafy greens, dairy products, eggs, meats, grains, and legumes. High doses of vitamin B –complex have been known to reduce stress. It will help you improve your mood and energy levels, thanks to its ability to lower homocysteine.
  • Too much homocysteine increases stress levels and puts your body at risk of diseases such as heart disease, colorectal cancer, and dementia. If you are experiencing fatigue, depression, and anger, you may love how B-complex vitamins may work to help you.
  • Taking B-Complex vitamins may not be enough. You can, therefore, take some supplements for anxiety and stress to help improve your moods.
  • Vitamin-B supplements are safe when taken in recommended doses. Yes, they are water-soluble and can be excreted through urine when taken in large quantities. However, taking them in large amounts may result in nerve pain.
  • You can otherwise take energy boosting supplements directly to reduce stress and anxiety.

Risks and Effects of Taking Stress and Anxiety Supplements

risks and effects of taking stress supplements (infographics)

Just like any other procedure and medical activity, taking supplements for anxiety and stress has side effects (3). The side effects may be mild and tolerable, depending on the quantity taken and your health condition.

A few side effects you can expect from taking stress supplements include (some people will not get them):

  • Irregular heartbeats
  • Low blood pressure
  • Diarrhea
  • Nausea
  • Dizziness
  • Kidney damage

The risks may be fatal, especially if you have some underlying health issues. This is why you should always contact your doctor before you start using any stress and anxiety supplements.

You do not want to put your health in line of harm by getting over-the-counter supplements. Always ensure you talk with your doctor before taking any of these supplements.

 

Related post

  1. Geopathic stress— the natural stress that added over your stress
  2. Brain Fitness— 15 ways to improve it
  3. Workout for a balance brain— don’t ignore your brain muscles
  4. How to calm an overactive mind— be as cool as cucumber
  5. How to stop negative mind chatter—  control the lizard mind gaits
  6. Stop giving a f*ck to your negative thoughts— 19 amazing tips

Learn more about biohacking here

Sources

https://www.apa.org/topics/stress-anxiety-difference#

https://www.stress.org/stress-research

https://pubmed.ncbi.nlm.nih.gov/23362497/