Dietary Supplements to Combat Stress

You’ve seen advertisements that promote supplements that claim to help everything from common cold relief to weight loss. The problem that many supplements claim to fix? Stress. And because two-thirds of Norwegians agree that stress impacts their physical and mental health significantly, it’s no wonder this topic is a talk of the town.

Gamma-Aminobutyric Acid

Gamma-Aminobutyric Acid (GABA) is often used as a medication to alleviate anxiety, boost mood, minimize symptoms of PMS, and treat symptoms of hyperactivity disorder (ADHD) with attention deficit.

There is minimal evidence to indicate that GABA supplements administered orally can help promote relaxation and immunity and reduce anxiety in times of stress.

It tends to calm without being sedated, so people usually do well with GABA throughout the day. It is suggested that 500 mg on an empty stomach is needed in times of stress, from 1 to 3 times a day.

Theanine

Theanine is an amino acid present in green tea and is also used to treat high blood pressure and anxiety. There is limited evidence that theanine can help people who aren’t stressed feel calmer. Those with elevated levels of stress did not experience the same impact, though. Another study indicated theanine in adults with a high-stress response might reduce anxiety, and lower blood pressure increases.

Theanine should be taken on an empty stomach at 200 to 400 mg. It is recommended that you take theanine two to three times a day if it doesn’t cause sleepiness, depending on the stress levels.

B-Complex Vitamins

All essential water-soluble vitamins are referred to as Vitamin B-complex except Vitamin C. These are riboflavin (B2), biotin, thiamin (B1), cobalamin (B12), pantothenic acid (B5), folic acid, niacin (B3), and pyridoxine (B6). Most people eating a balanced diet should have adequate B vitamins, but a vegan diet or an immune disorder like lupus can lead to deficiencies in B12. Many evidence indicates that B-complex vitamins are associated with a better mood.

Phatidylserine

Phosphatidylserine (PS) supports cellular function, and it naturally occurs in the body. Although the form of the supplement is considered safe for most adults and kids, it can cause side effects such as insomnia and stomach upset, particularly at doses above 300 mg.

Iglo suggests that athletes taking PS may experience less muscle soreness during strenuous training, but there are conflicting outcomes. One study has found tentative evidence that a combination of soy-based PS and lecithin can reduce the body’s stress reaction.

PS at 200 mg is best taken at night, or before bed. It helps in the reduction of stress hormone cortisol levels. Rarely, it can make people feel alert and uplifted. If you’re one of the few people with this reaction, you can make use of it in the morning.

Valerian Wurzel

Valerian is a widely used herb for treating insomnia, anxiety, and stress. While for most adults, it is considered healthy, the long-term consumption effects are unknown. Short-term side effects include early morning headaches and sluggishness, especially if taken at higher doses. Recent reviews on Norskeanmeldelser suggests that reducing blood pressure, heart rate, and pressure sensations when under stress can be beneficial.