Daily routines often cause some stress and nervous tension, and some symptoms of stress are migraine, stomach upset, irritability, and quick anger. Because we care about women's health both physically and mentally, this article will cover the most important vitamins affecting stress levels.
Best vitamins to reduce stress
There are 7 vitamins that help reduce stress and calm its symptoms:
Vitamin one: Rhodiola Rosea
Rhodiola Rosea is a herb growing in Russia and Asia. It helps lower stress and fatigue because it contains stimulating compounds like rosavin and salidroside. Some studies have shown that taking Rhodiola Rosea regularly for 8 weeks improves sleep quality, boosts focus, and raises short-term memory performance. The first effects appear after just one week.
- How to use: Take 400 mg of this herb daily for 12 weeks.
The second vitamin: Melatonin
Sleeping well and focusing on good sleep quality helps reduce stress and tension symptoms overall, plus it's basically impossible to get enough sleep when you're under nervous pressure or stress. So today, let's talk about melatonin hormone, which is responsible for regulating sleep and wake times, and usually, melatonin levels rise in the evening, and when this hormone drops in the body, sleep gets disturbed, even though melatonin is made naturally in the body, taking it doesn't cause addiction but it should be done under doctor supervision and used like this:
- How to use: Supplement doses range from 0.3 to 10 mg, and it's best to start with the lowest dose possible.
Vitamin Three: Glycine
Glycine is an amino acid the body uses to make proteins. Also, many studies have shown it helps increase stress resistance and helps the body get enough rest because it acts like a calming agent on the brain., and it helps lower the body's temperature, but it should be taken under a doctor's supervision. It also improves memory.
- How to use: Take 3 milligrams of glycine before sleep to increase drowsiness and reduce tiredness and fatigue during the day.
Vitamin Four: Ashwagandha
Ashwagandha is a plant that grows in India. Indian medicine uses it to reduce physical and mental stress, so it calms overall stress symptoms. Taking ashwagandha supplements has been linked to a nearly 23% decrease in cortisol hormone levels, This also shows up in levels of anxiety and depression.
How to use: Start with 600 mg of ashwagandha for 90 days.
Vitamin five: Theanine
Theanine is an amino acid mostly found in tea leaves, and it’s known for boosting relaxation and lowering stress, improving long-term memory, and you can take theanine as a drink or in a capsule.
How to use: Take 200 mg of theanine, but you should keep an eye on your heart rate.
Vitamin six: B complex vitamins
B complex vitamins include all eight vitamins and play a key role in metabolism. They turn food into energy the body uses and are essential for the heart muscle. Sources include meat, grains, legumes, dairy products, and leafy greens. They also help ease symptoms of stress and stomach upset caused by tension., but some side effects include nerve pain if you take large amounts, so it should be under a doctor's supervision.
How to use: take it consistently for at least 12 weeks. Results usually show after a month, and the dose is set by your doctor based on your needs.
All the vitamins mentioned reduce stress symptoms you feel, but they can have side effects in some cases like chronic diseases or if planning for pregnancy, so you should check with your doctor before starting any vitamins, and you should know that exercising is one way to release negative energy and stress.
