We have all undoubtedly experienced some sort of physical or emotional stress in our lives. While short-term stress is normal, long-term, chronic stress has been associated with numerous health conditions, such as anxiety, autoimmunity, cancer, hypertension, chronic fatigue syndrome, HPA axis dysfunction, & too many conditions to name.
Eating a healthy diet, exercising regularly, and utilizing relaxation techniques can help you manage your stress levels and keep you feeling your best. Vitamin, mineral, and herbal supplements can also help to improve your resilience to stress and provide your body with extra support during periods of stress.
Stress can also deplete a number of vitamins, so during stressful times, your demand may increase. Below is some useful information about top recommended supplements, including popular products from our dispensary, that help the body to adapt and may reduce the effects of stress.
Magnesium - Released from cells by cortisol, the major stress hormone, Magnesium plays a critical role in managing mental stress. Magnesium is also helpful for stress-associated headaches and migraines by helping to relax the blood vessels.
Vitamin B5 (Pantothenate) is a key player in fat burning and metabolism is depleted during stressful times, so it plays a role in stress-related weight gain. A deficiency in B5 also impairs the function of the adrenal glands.
One of the highest concentrations of vitamin C in the body is found in the adrenal glands. The adrenal glands play a key role in the stress response, secreting the hormones adrenaline, aldosterone, and cortisol. The adrenal glands also secrete vitamin C as a response to stress. Research has shown that individuals supplementing with vitamin C (ascorbic acid) demonstrate lower blood pressure, faster salivary cortisol recovery, and better subjective stress responses. Vitamin C is also an antioxidant that helps to neutralize excess free radicals and helps to protect the immune system
Top Vitamin C supplements on Fullscript:
Buffered Vitamin C by Integrative Therapeutics
Optimal Liposomal Vitamin C by Seeking Health
Gamma-Aminobutyric acid, more commonly referred to as GABA is a neurotransmitter produced by the body. The primary role of GABA is to reduce the excitability of neurons throughout the nervous system, inducing a calming effect. Research demonstrates that GABA supplementation reduces anxiety and improves sleep, helping individuals fall asleep faster and stay asleep longer.
Top GABA supplements on Fullscript:
GABA by Progressive Labs
GABA by Enzymatic Therapy
L-theanine, an amino acid commonly found in green tea, is well-known for promoting relaxation and improving sleep. Research has shown that L-theanine supplementation improves subjective stress and salivary cortisol responses when individuals are confronted with a stressor. L-theanine supplementation also decreases anxiety, depressive symptoms, and sleep disturbances in individuals with Major Depressive Disorder (MDD).
Top L-theanine supplements on Fullscript:
L-Theanine 200mg by Vital Nutrients
L-Theanine 100mg by Integrative Therapeutics
Withania somnifera (Ashwagandha)
Adaptogens refer to a group of plants or herbs that help your body adapt to stress, normalize body functions, and maintain homeostasis. Withania somnifera, commonly known as ashwagandha, “Indian Winter Cherry”, or “Indian Ginseng”, is well-known for its adaptogenic, antioxidant, and immune-supportive properties. Studies have shown that ashwagandha supplementation improves serum cortisol levels, perceived stress and happiness, food cravings, body weight, and body mass index.
Top Withania somnifera supplements on Fullscript:
Ashwagandha by Pure Encapsulations
Ashwagandha by Ayush Herbs
Rhodiola rosea (Rhodiola)
Historically used in traditional Chinese medicine, the adaptogen Rhodiola rosea is known for its ability to reduce stress, decrease cortisol levels, and improve physical endurance. Several studies have also shown that rhodiola supplementation improves mental performance, concentration, and energy levels.
Top Rhodiola rosea supplements on Fullscript:
Rhodiola by Integrative Therapeutics
Rhodiola 3% 200mg by Vital Nutrients
Eleutherococcus senticosus (Siberian ginseng)
Eleutherococcus senticosus, or Siberian ginseng, is a wild shrub of the Araliaceae family. Similar to ashwagandha and rhodiola, Siberian ginseng is known primarily for its adaptogenic effects. Siberian ginseng has been associated with reductions in heart rate and systolic blood pressure in women. Studies have also shown that supplementation with Siberian ginseng reduces severity and duration of fatigue.
Top Eleutherococcus senticosus supplements on Fullscript:
Eleuthero Root Capsules by Gaia Herbs (Professional Solutions)
Eleuthero Solid Extract by Wise Woman Herbals