7 Food Supplements That May Aid Alleviating Stress
Feeling like you're constantly walking a tightrope between keeping it together and falling apart? Stress can wreak havoc on your health, from causing inflammation to increasing your risk of having a heart attack. It's like a silent monster lurking in the shadows, waiting to strike when you least expect it. But there may be hope in the form of dietary supplements. Now, before you start popping capsules like they're candy, remember that no supplement is a miraculous cure-all. However, some swear by certain supplements for easing their anxiety, improving their sleep, and even lifting their mood. While the claims can sometimes be as exaggerated as a fisherman talking about the one that got away, there is some evidence to suggest that supplements could be a beneficial addition to your stress-fighting arsenal.
The FDA doesn't regulate supplements like they do medications, so it's always a good idea to chat with your doc before diving into the supplement pool. And hey, if you're feeling extra ambitious, you can do a little digging in the FDA's Dietary Supplement Ingredient Directory. Launched in 2023, it's like a treasure map for all the goodies hidden in your supplements. Now, let's talk herbal supplements. While some studies have shown promising results, there's a shortage of robust research in this area. It's like trying to build a house with only half a blueprint - things might not turn out so great. We need more and bigger, long-term studies that include a diverse range of individuals before we can confidently recommend herbal supplements for stress relief.
So, keep calm and supplement on - after a chat with your doctor, of course. The road to stress reduction may be winding, but with a little help from food supplements and some healthy lifestyle changes, you just might find yourself feeling more Zen in no time. Alright, let’s dive into the world of stress-busting products. I’ve tried sifting through the scientific evidence to bring you the lowdown on 7 goodies that have the potential to help you chill out and one dud that you'll probably want to steer clear of. So grab a seat, get ready to relax, and let's kick-start your journey towards a calmer, healthier you…
L-Theanine
L-theanine is an amino acid found in green and white tea. White tea, along with green tea, is known for its high levels of L-theanine compared to other types of teas. It’s believed to have a relaxing effect, among other health boons. L-theanine’s anti-stress effects have been explored in research, and studies suggest it may be helpful for lowering stress, improving focus, memory, and verbal ability. In a small study published in October 2019 in Nutrients, 30 healthy adults were given 200 mg of L-theanine or a placebo every night for four weeks, after which researchers saw improvement in three stress-related categories — sleep problems, depression, and anxiety — in the group that received the supplement. And a review of nine studies published in November 2019 in Plant Foods for Human Nutrition found that getting 200 to 400 mg of L-theanine a day may help reduce stress and anxiety in people exposed to stressful conditions. Brew yourself a cup of tea: Green, black, white, and oolong all contain L-theanine, albeit in varying amounts, and none that come close to the amounts used in research. A past study measured the amount of L-theanine in a standard cup of tea (200 milliliters) and found that black contains the most (up to 30 mg), while green tea contains the least (up to 11.7 mg). To get the amount of L-theanine used in stress research, you would have to get the amino acid in supplement form (capsules, liquids, or powders).
Warning: Research on the safety of L-theanine is lacking, however there are several scientific researches stating that consuming large amounts of green tea can cause side effects, due to the caffeine content. Therefore, if you choose to get L-theanine through tea, it’s important to watch your intake. According to the FDA, 400 mg a day is generally safe for healthy adults — and an 8-ounce cup of green or black tea has roughly 30 to 50 mg of caffeine. Consuming too much caffeine can make you restless and anxious, which isn’t helpful if your goal is to lower stress. Over-caffeinating can also cause headaches, dizziness, dehydration, insomnia, and a fast heart rate.
Ahwagandha
Also called winter cherry and Indian ginseng, this plant has been an integral part of Ayurvedic medicine for centuries. Ashwagandha is what’s known as an adaptogen, which means it’s believed to resist disease and regulate the effects of stress on the body, according to the MedlinePlus. There is some evidence linking Ashwagandha with reduced stress and anxiety, and some research also suggests that it might be useful for improving sleep. In a small study published in September 2019 in Medicine (Baltimore), 30 stressed but healthy adults were given 240 milligrams (mg) of the extract per day, and 30 were given a placebo. After two months, those who’d taken the Ashwagandha reported feeling less anxious, depressed, or stressed over time, although this change was not statistically significant compared with the placebo. A slightly larger study, published in December 2019 in Cureus, followed 60 stressed but healthy adults for 8 weeks. Each day, one-third of the group received 250 mg of Ashwagandha, one-third received 600 mg of the supplement, and one-third received a placebo. The result: The participants who were given Ashwagandha reported sleeping better and feeling less stressed, compared with those who took a placebo. Because both studies were so small, however, the researchers were not able to draw any significant conclusions about Ashwagandha. You can take Ashwagandha as a pill or capsule, or add the powdered extract to smoothies, yogurt, and other foods. Be warned, though, that it tastes pretty bad; if you add the root or powder to food, you may want to add a natural sweetener like fruit or honey to help mask its bitterness.
My Personal Experience Taking Ashwaghanda
In a moment of "I can't even", I decided to give Ashwagandha a shot to wrangle my stress levels, and boy was I in for a treat! Mixing 1-2 grams of this magical herb in some Aloe Vera juice became my daily ritual, and let me tell you, it was life-changing. I took it twice daily. Before my rendezvous with Ashwagandha, I was becoming a certified stress ball, constantly on the verge of a meltdown. But after a few weeks of this wonder herb, I felt like I had found my inner Zen master. I was cooler than a cucumber, more composed than a symphony conductor, and just all-around more chill than a polar bear in a snowstorm. This magical potion helped me navigate through the stormy seas of my emotions, transforming me into a beacon of calm in the chaos of life. Better sleep, brighter mornings, and an upgraded mood were just a few of the perks I enjoyed thanks to Ashwagandha. I felt like a new and improved version of myself – happier, more at peace, and ready to take on the world. From relationships to work, Ashwagandha sprinkled its stress-busting fairy dust all over my life, making everything a little brighter and a whole lot better. So, if you're in need of a stress-relief miracle, do yourself a favour and give Ashwagandha a whirl. Trust me, you won't regret it. Learn More About Ashwaghanda Extract Here.
Warning: Watch out, folks! Ashwagandha isn't just a trendy health supplement – it's a powerful herb that can pack a punch. According to the wise minds at MedlinePlus, this herb has a knack for lowering blood sugar and blood pressure levels. Sounds good, right? Well, not if you're already popping medications for diabetes or high blood pressure. Mixing the two could send your levels haywire faster than a squirrel on espresso. If you're on thyroid medication, tread lightly with Ashwagandha. It's been known to supercharge your thyroid hormone production, throwing your meds out of whack faster than a game of Jenga gone wrong. And let's not forget the potential side effects – sleepiness and slowed breathing. Yikes! Pair those with sedatives and you might find yourself snoozing like a baby on a cloud. So, before you jump on the Ashwagandha bandwagon, take a moment to consider your current meds and health conditions. After all, who knew a little herb could cause such a stir? Stay safe, stay informed and keep those levels in check.
Also Read: Ashwagandha - A Versatile Elixir for Holistic Well-Being
Magnesium
This little powerhouse is responsible for keeping our nerves firing, muscles moving, and bones strong. Research suggests that Magnesium might also be a secret weapon against that disturbing anxiety we all know and loathe. An extensive study published in Nutrients found that Magnesium supplements could potentially help ease stress and anxiety levels. However, before we go running to stock up on the stuff, it's essential to note that more research is needed to solidify Magnesium's status as a stress-busting champion. Now, before you start consuming those green leafy veggies like there's no tomorrow, let's chat about how most of us are still falling short on our Magnesium intake. According to the ever-wise National Institutes of Health, women should be aiming for 310 to 320 mg per day, while men can shoot for 400 to 420 mg. And don't go crazy with the supplements! A gentle reminder is to keep it under 350 mg per day.
If you do decide to go the supplement route, may I suggest some options like Liposomal Magnesium Glycinate or L-Threonate? They're absorbed way better than the old oxide or sulphate varieties. Oh, and a quick heads up – watch out for sneaky Magnesium hiding in your favourite laxatives and antacids.
Warning: The researchers over at the NIH have given us a heads up about a potential clash between magnesium supplements and some of our favourite medications. We're talking about bisphosphonates (for brittle bones), antibiotics, diuretics, and proton pump inhibitors. So, before you take your trusty Magnesium supplement, do yourself a favour and have a chat with your healthcare provider first if you happen to be on any of these meds!
Rhodiola
Imagine a resilient little plant, with the ability to thrive in the harshest of conditions - we're talking frigid mountains and Arctic tundra’s. This plant, known by the charming names of golden root and arctic root, is none other than Rhodiola rosea. And guess what? It might just be Mother Earth’s stress-busting remedy we've all been waiting for. According to a study published in Current Pharmacology Reports, Rhodiola rosea has been used for centuries as a remedy for stress. And let's be honest, who couldn't use a little stress relief these days? A review published in the International Journal of Psychiatry in Clinical Practice further supports the idea that Rhodiola extract could be a game-changer in the world of stress management. Before you jump on the Rhodiola bandwagon, there's a catch. A teeny-tiny study found that a handful of anxious individuals experienced a significant reduction in their symptoms after taking Rhodiola for just 2 weeks. Sounds promising, right? Well, before you start stockpiling Rhodiola capsules, keep in mind that more research is needed to solidify these claims. We're talking larger sample sizes and more studies to truly understand the full potential of this stress-busting botanical. So, how can you get your hands on this elusive golden root? Rhodiola can be consumed in various forms - from liquid extracts to capsules to powders. The choice is yours, but one thing's for sure: if stress relief is what you seek, Rhodiola might just be your knight in shining armour.
Warning: Rhodiola has been used safely in studies lasting 6 to 12 weeks, but little is known beyond that, according to the National Center for Complementary and Integrative Health (NCCIH). It may cause side effects including dizziness, dry mouth, or excessive saliva.
Valerian
Meet Valerian, the herb with a fancy title – Valeriana officinalis, or as some like to call it, garden heliotrope or all-heal. This little wonder plant hails from Europe, Asia, and North America, where it's known for its calming qualities. Picture yourself in a serene garden, sipping Valerian tea as your worries melt away like butter on a hot day. According to the NCCIH, Valerian is a popular choice for those struggling with insomnia, anxiety, and even the blues. Don't let its laid-back demeanour fool you – this herb means business when it comes to your well-being. However, keep in mind that more research is needed to fully understand its effects on us humans. But there is hope on the horizon! In a recent review of studies, Valerian root extract was found to be a potential ally in the battle against anxiety disorders. It's like having a comforting hug in a bottle – minus the awkwardness. And for those sleepless nights, Valerian might just be the secret weapon you've been searching for, with benefits comparable to those fancy meds people swear by. Sure, the current research is a bit on the limited side, with small sample sizes and no long-term studies to speak of. But hey, Rome wasn't built in a day, right? So, whether you prefer your Valerian in a capsule, tablet, tea, or tincture form, just know that this herb packs a punch when it comes to your mental well-being. So, why not give Valerian a shot? Who knows, it might just be the missing piece to your wellness puzzle.
Warning: Valerian, the mysterious herb shrouded in secrecy. The enigmatic effects of this plant are steeped in ambiguity, with its potential sleep-inducing powers being both alluring and perplexing. According to the National Center for Complementary and Integrative Health (NCCIH), Valerian should not be mixed with alcohol or sedatives, lest you risk an unexpected rendezvous with the Sandman. Side effects may include headaches, upset stomach, excitability, heart disturbances, uneasiness, and even the dreaded insomnia. So, before you embark on a Valerian-fuelled adventure, be sure you're prepared for the wild ride that may await you. Remember, when it comes to Valerian, knowledge is power.
Lemon Balm
Allow me to introduce you to the wonder herb known as Lemon Balm, scientifically known as Melissa officinalis. This lemon-scented gem was all the rage in Europe during the Middle Ages, and now it's spreading its soothing powers around the globe. Traditionally used as a gentle sedative and relaxer, Lemon Balm is now being hailed for its potential anti-anxiety effects, making it the new cool kid on the block. According to the researchers at Mount Sinai, Lemon Balm is deemed “generally recognised as safe” by the FDA. So, if you're feeling a bit on edge, a sprinkle of Lemon Balm might just be the ticket to calming those nerves and catching some quality Z's. In fact, a study published in the European Journal of Integrative Medicine found that people consuming 500 mg of Lemon Balm 3 times a day saw a whopping 49% reduction in anxiety and a 54% improvement in sleep quality. Now that's what I call a sweet deal! A couple of past studies have also shown that Lemon Balm could help boost mood in stressed-out young adults. Whether it's mixed into a tasty yogurt snack or sipped in a refreshing beverage, this herb is the real MVP when it comes to keeping that stress at bay. Now, let's not get too carried away. While the initial findings on Lemon Balm and anxiety are promising, we still need more studies with larger sample sizes to really get the full scoop on its benefits. But hey, why not give it a try? Brew yourself a cup of Lemon Balm tea or pop a Lemon Balm supplement – you might just find yourself feeling a whole lot more chill and ready to take on the world.
Warning: Lemon Balm, this unassuming herb may just stir up some trouble with your sedatives, thyroid meds, and even your HIV drugs, as per Mount Sinai. So, before you dive headfirst into the lemony goodness, it might be wise to have a little chat with your health practitioner or herbalist first. After all, you wouldn't want a simple herb to mess with your carefully planned medication regimen now, would you?
Melatonin
The hormone that's like a soothing lullaby for your body, Melatonin can help you drift away to dreamland when the sun goes down. But did you know it's more than just a sleep aid? According to the Sleep Foundation, Melatonin might just be your secret weapon against pre-surgical jitters. In a review of over 12 studies, researchers discovered that Melatonin could be just as effective as sedatives at calming those nerves before going under the knife. However, there's a catch - most of the studies focused on older patients, leaving us wondering how Melatonin might work its magic on the younger, more anxious crowd. Still, if you're considering taking some Melatonin before your next surgery, just be cautious. That bottle of supplements might not be as trustworthy as it seems. A study found that many Melatonin products on the market don't actually contain what they claim - and some even sneak in extra hormones like serotonin. It's like a surprise party in a pill! So, if you're thinking about adding melatonin to your pre-surgery routine, just remember to do your research. After all, you wouldn't want to end up with more than you bargained for when all you wanted was a good night's sleep and a little less anxiety. You want the real deal? Learn More About Real Liposomal Melatonin Spray Here.
Warning: Melatonin is generally safe in the right doses, but hold your horses before you make it rain with those sprays or little tablets. Mayo Clinic says Melatonin likes to mingle a little too closely with certain medications. We're talking about anticoagulants, anticonvulsants, fluvoxamine (for those OCD moments), and even diazepam. It's like Melatonin is the life of the party, but some meds just can't handle its wild ways. So, be a responsible party-goer and check with your doc before you mix Melatonin with your other prescriptions. Safety first!
Also read: The Scoop on Melatonin & Better Sleep
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