Stress-Busting Supplements

Kick stress to the curb with these natural remedies.

BY KAREN MORSE, M.P.H.

Stressors such as money and work keep more than 60 percent of Americans up at night, according to the 2017 Stress in America survey conducted by the American Psychological Association. The survey also revealed a new source of significant stress: 63 percent of respondents worried about the future of the nation. Survey participants also reported anxiety, anger and fatigue as common stress symptoms. Experts at the National Institute of Mental Health caution that long-term stress can lead to serious health problems, including heart disease, diabetes, high blood pressure and depression. Lifestyle changes, such as incorporating practices such as yoga and meditation or bouts of exercise to get the endorphins flowing, can help you de-stress and boost your well-being, as can optimizing your nutrition and including supplements. Here’s the scoop on several supplements known for their stress-busting abilities.

L-THEANINE

Research has shown that L-theanine, an amino acid found in green tea leaves, increases alpha wave activity in the brain, relaxing your body and mind without creating drowsiness. A 2012 study published in the Journal of Physiological Anthropology found that L-theanine reduced symptoms of anxiety and lowered blood pressure in adults with high stress levels. This natural stress reducer reportedly begins to work in as little as 30 minutes. Experts recommend between 50–200 milligrams daily; effective doses vary from person to person.

HERBAL REMEDIES Ashwagandha

This natural herb has been well-documented in several clinical studies for its ability to reduce stress and anxiety. A study published in the Indian Journal of Psychological Medicine found that ashwagandha root extract improved stress resistance when taken in doses of 300 milligrams twice daily.

Echinacea angustifolia

This extract, from one of the species of the Echinacea plant, has been noted for its stress-reducing properties. Several studies, including one published in Phytotherapy Research, have shown that use of this herbal ingredient can reduce anxiety, a common stress symptom.

Ocimum sanctum

Also known as holy basil, this adaptogenic herb is heralded for its ability to relieve stress symptoms and support adrenal gland health. Experts at the University of Maryland Medical Center who produce the Complementary and Alternative Medicine Guide recommend 400 milligrams daily to diminish stress symptoms. If you use a blood-thinning medication, talk to your doctor before taking holy basil.

B-COMPLEX VITAMINS

The eight B vitamins in a B-complex work with one another to support a healthy nervous system. Vitamin B6, also known as pyridoxine, is one of these essential B vitamins used to produce energy and synthesize neurotransmitters needed for normal brain functioning.

Neurotransmitters such as serotonin are linked to mood, and research has shown that higher levels of vitamin B6 status can lead to improved mood.

Folate, or folic acid, is another B vitamin linked to mood. People with low folate levels often experience depression and irritability, which can increase stress.

A good B-complex vitamin contains these and all the essential water-soluble B vitamins your body needs for a healthy brain and improved mental health. Look for a B-complex that includes at least 400 micrograms of folate and 50 milligrams of B6.

MAGNESIUM

According to a Gallup survey, four out of five American adults aren’t consuming the recommended dietary allowance of magnesium.

A magnesium deficiency can lead to low serotonin levels, which can depress your mood. Increased magnesium levels, on the other hand, have been linked to improved relaxation levels and fewer stress symptoms.

The National Institutes of Health recommend a magnesium intake of 400–420 milligrams daily for adult men and 310–320 milligrams daily for adult women.

PROBIOTICS

The latest research on probiotics shows that in addition to optimizing gut health, a daily probiotic enhances immune system health, reduces the body’s inflammatory response and even impacts mood.

In a review and meta-analysis of clinical trials studying the effect of probiotics on depression published in Nutrients, researchers found supporting evidence that taking probiotics could reduce the risk of depression and its symptoms, such as anxiety and irritability.

In another study out of the University of Missouri, researchers concluded that the common probiotic strain Lactobacillus plantarum could decrease stress-related behavior and anxiety.

Although this study was not conducted on humans, the research corroborates other evidence of links between a healthy gut and a healthy central nervous system.

Experts recommend taking a probiotic with 1 billion–15 billion CFUs daily to encourage gut health.

Essential Oils for Stress

Certain scents can powerfully affect our minds and bodies. The practice of aromatherapy employs the healing powers of scents from essential oils to enhance well-being.

Lavender essential oil is well known for its ability to promote relaxation through inhalation and when used in massage. A study published in the Journal of the Medical Association of Thailand found that subjects who inhaled the scent of lavender oil had decreased blood pressure and heart rate, indicators of a more relaxed state.

A study published in Phytotherapy Research found that the sweet, floral scent of ylang-ylang oil calmed the nervous system by reducing heart rate and blood pressure.