Stress has become a part of everyday life, however, chronic stress can cause a cascade of serious health problems and requires multifaceted treatment. To function properly, your nervous system needs several minerals on a day-to-day basis, but stress can cause the depletion of some essential vitamins and minerals, which in turn makes you more prone to stress. It’s a vicious cycle, but a supplement can be a good place to start breaking it. Here are my four top picks to help you find inner calm.
1. Vitamin B
There are eight water-soluble B vitamins that work synergistically, supporting thousands of physical processes in the body that are essential for wellbeing.
They’re crucial for energy production as well as mood and brain function, and need to be replenished daily with foods that are rich in B vitamins. These include cereals and grains, meat, fish, milk, eggs, beans and green leafy vegetables.
Dosage: Each B vitamin has its own recommended daily intake, which differs according to your age, gender, medical conditions and lifestyle, so check with your health practitioner first.
Contraindications: Overdosing on B6 can cause nerve toxicity, so be sure you take the right amount for your body.
Choose a B complex with folate, not folic acid. Folate is the natural version while folic acid is synthetic and doesn’t agree with everyone.
2. Valerian
The herb valerian helps with insomnia, anxiety and even blood pressure by increasing the amount of the chemical gamma-aminobutyric acid (GABA) in the brain. GABA’s job is to regulate nerve cells, which helps with easing stress and anxiety. Valerian also works by maintaining healthy levels of the mood-enhancing neurotransmitter serotonin.
Dosage: Valerian can be consumed in tea form or as a herbal tincture. In tea, 2g is sufficient; in a herbal tincture, 4-6ml is recommended.
Contraindications: Valerian shouldn’t be taken with any other sleep aid medications.
3. Zinc
You need zinc for everything from healthy DNA function to wound healing, and a deficiency can cause you to feel more stressed and anxious. Foods such as pumpkin seeds, cashews, mushrooms, lamb and chicken should allow you to get enough zinc, but a supplement can help.
Dosage: Men need 14mg a day and women require 8mg a day.
Contraindications: Taking too much zinc can cause fatigue and stomach upset, so don’t exceed the recommended dosage.
4. Ashwagandha
The herb ashwagandha has been used in Ayurvedic medicine for centuries as a restorative tonic. It’s also commonly used as an ‘adaptogen’ to help the body cope with stress. Although more research is needed, studies indicate it may help lower blood pressure and blood sugar levels, reduce inflammation and even have a mild sedative effect.
Dosage: As a dry root remedy, you can take 3-6g per day or 40-90ml per week.
Contraindications: The herb should be avoided in pregnancy, and anyone on immunosuppressant medication should check with their doctor first.
Source: https://blog.essenceroots.com/4-supplements-that-can-dial-down-your-stress-according-to-a-naturopath
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Eventhough Ashwagandha comes with a laundry list of incredible health benefits:
- Supports Healthy Thyroid Function
- Promotes a Calm State of Mind
- Improves Mood and Energy
- Boosts Memory and Supports Brain Health
- Strengthen Immune Function
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