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Many people experience stress from time to time. It brings with it feelings of anxiety, fear, hopelessness, irritability and sometimes sadness. However, for some people, the stress and anxiety of day-to-day life can be so severe that it becomes crippling. If this sounds like you, we’ve got good news – severe stress can be conquered, and it starts with taking steps toward a stress-fighting lifestyle.
When you set yourself up with strong defenses against the stresses of everyday life, you’re also equipping yourself with the ingredients for a healthier lifestyle. Taking good care of yourself is synonymous with fighting stress, and that means any positive habits that you form – including taking vitamins – can play a role in your journey towards conquering stress once and for all.
While stress is an unavoidable aspect of being human, there are ways to better equip yourself to deal with stress whenever it comes your way. One of the best ways to set yourself up with a strong defense against stress is to get the nutrients that your body needs for emotional regulation and mood health.
In this post, we’ll be discussing the four best vitamins and minerals to take for stress management. While these aren’t the only nutrients that your body and mind need to stay resistant to stress, they’re certainly some of the most valuable. You can get these nutrients from foods, but they can also be taken as supplements.
Let’s get started!
When your mom told you to take your vitamins, she was onto something.
Complementing a healthy, well-balanced diet and a physically active lifestyle with high-quality supplements is one of the best ways to take care of both your body and your mind. In addition, some supplements can help to support you on your stress management journey. If you’re struggling to handle the negative impact of daily stress and anxiety, taking supplements may help to give you the boost that you need to get back on your A-game and start conquering stress once and for all.
While you might be tempted to turn to unhealthy coping mechanisms to deal with stress, such as drinking too much caffeine, tuning out the world and neglecting your responsibilities, or taking out your stress on others, dealing with your stress in healthy ways is always better. Taking supplements may not magically make stress disappear, but it can help you in your efforts to practice a healthier lifestyle – and to live a calmer, happier life.
Vitamin D is often referred to as “the sunshine vitamin,” because your body produces it in response to the sun’s warm rays. Getting sun exposure prompts the production of vitamin D3, which is an essential nutrient that serves numerous purposes in your body.
Your body needs vitamin D to maintain a fully functional immune system, to promote the development and maintenance of strong bones, and to maintain mood health. Vitamin D deficiency has been linked with depression in some cases and is considered one of the primary causes for seasonal affective disorder (SAD). In the colder, darker months of the year when sun exposure is at its lowest, many people start to deal with depression. A depressed state can make it harder to handle the stressors of everyday life, which makes it especially important to get enough vitamin D for optimal stress management.
If you’re someone who tends to feel blue in the fall and winter, vitamin D is a supplement worth taking. However, the link between low sun exposure and vitamin D deficiency does not fully explain depression in many cases, nor is a vitamin D supplement a surefire treatment for depression. However, maintaining optimal vitamin D levels can be a helpful and important aspect of stress management and preventing the development of seasonal affective disorder.
Vitamin D3 is found in numerous animal products, including eggs and dairy, but it is much rarer in a vegan diet. In fact, there are practically no edible vegan sources of vitamin D3. D2, on the other hand, is found in several plant-based foods. If you’re eating a plant-based diet, make sure to get enough vitamin D from a vegan-friendly supplement, from sunlight, and from D2-rich foods like mushrooms and fortified whole grains.
Taking B-complex vitamins may help you combat stress, as several of the B vitamins play important roles in maintaining your emotional health, particularly vitamin B12. B vitamins, including thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin, folic acid and the cobalamins (vitamin B12) can help with reducing fatigue and boosting your mood. Deficiency in vitamin b12 has been linked to depression as well.
B12 deficiency has been linked with impairments in cognitive functioning, meaning that a deficiency of this important nutrient can make you more vulnerable to being overwhelmed by the stresses of everyday life.
While vitamin B12 is found in abundance in animal foods, it’s virtually nowhere to be found in a plant-based diet. This means it’s especially important for vegan eaters to supplement with B12 to avoid developing a deficiency.
If you suspect that you’re dealing with a B12 deficiency, make sure to talk to your doctor instead of attempting to self-diagnose. B12 deficiencies are relatively uncommon, and it’s best to let your doctor determine whether your symptoms are caused by lack of B12 before jumping to any conclusions. Developing a B12 deficiency takes time, so the risk of becoming deficient in this key nutrient is much greater after months and years of insufficient intake than over shorter periods of time.
In addition to getting plenty of vitamin B12 from food or supplements, it’s also important to get enough of the rest of the B-complex vitamins each day. If you’re eating a plant-based diet, some of the best sources of B vitamins are fortified whole grains and non-dairy milks. However, if you’re comfortable with eating animal products, these will be some of your most reliable sources of B-complex vitamins. No matter which type of diet you eat, a high-quality B-complex supplement can help you in your fight against stress and your journey to a healthier life.
Magnesium is a mineral that has been found to have a significant impact on your stress levels. This key nutrient is closely linked with helping to prevent stress from overwhelming your body and mind. Magnesium interacts with your endocrine system, one of the three key systems involved in managing your body’s stress response. Proper magnesium levels help your body regulate the release of chemicals like cortisol and adrenaline, which, when produced in excessive amounts, can increase the problematic effects of stress on your body.
While supplementing with magnesium can’t cure or reverse the negative impact of stress, it can help you formulate a strong stress-fighting regimen. One of the best ways to get enough magnesium is by including plenty of vegetables in your diet. Cruciferous veggies like cauliflower and broccoli, as well as leafy greens like spinach and kale, are all abundant sources of magnesium. These vegetables are also excellent sources of antioxidants.
Omega-3s are the basic building blocks of the brain and nervous system. Omega-3 fatty acids are a group of essential nutrients that your brain needs to properly respond to stress. While additional research is needed, it seems that omega-3 fatty acids can play a key role in reducing the severity of mood disorders such as anxiety and depression, both of which can lead to higher stress levels.
Eating spinach, leafy greens and other food sources or supplements with omega-3 fatty acids helps maintain a healthy level of cognitive function. Many omega-3 supplements are made with fish oil, which makes these supplements off-limits for vegan eaters. If you’re struggling to find an omega-3 supplement that fits with your plant-based diet, consider trying ahiflower oil. This natural, plant-based source of omega-3s is included in our proprietary blend of calming ingredients, the foundation for our CALM and UNWIND supplements.
While eating a nutrient-dense diet is definitely the best way to get the vitamins and minerals that you need for optimal stress management, supplements can be a big help, too. Vitamin D, B-complex vitamins, magnesium, and omega-3 fatty acids can all help you set up a strong defense against the negative effects of stress on your body and mind. However, to meet all of your body’s nutrient needs, it’s always best to primarily rely on a healthy diet instead of supplements – that’s why they’re called supplements!
Your ability to keep stress at bay also depends on your lifestyle – factors like work-related stress, exercise, the amount of sleep you get, and more can all influence the amount of stress you experience, for better or for worse. To strengthen your anti-stress regimen, make sure to include plenty of calming habits in your daily routine, as well as practices that are always beneficial for your body and mind.
By combining a healthy diet and lifestyle with high-quality supplement, you can set yourself up to respond well to stress symptoms whenever they come your way.
In addition, our signature stress-fighting formulas also include a blend of 12 natural ingredients, all of which have been shown to have a positive impact on stress management. These ingredients, including chamomile, L-Theanine, valerian root, GABA, lemon balm, ashwagandha, and more, serve as the foundation for our CALM and UNWIND supplements.
Our capsules provide the perfect defense against stress, combining a soothing blend of herbs and other natural ingredients. To learn more about the science behind stress management, as well as how R3SET supplements can help you conquer stress and anxiety, make sure to visit the R3SET blog. There, you’ll find helpful information that will equip you as you get started on your stress-fighting journey.