Reducing stress is something many people strive for. Stress is an undesirable factor in daily life that negatively affects your health. You may experience one type of stress more intensely than another type of stress, but the impact on your body is the same in both cases.
Cortisol levels rise, neurotransmitter levels become unbalanced, important nutrients are depleted and hormone levels can become unstable. It is essential to prevent or reduce these issues.
Natural supplements can be an effective, cost-effective way to do this. The right nutritional supplements can reduce different types of stress.
In this article, we describe how you can reduce 7 types of stress with the help of natural supplements.
1. Stress-Reducing Symptom: Insomnia
Sleepless nights, obsessive thoughts, always startled awake. Sounds familiar? Losing sleep when you're stressed can compromise the immune system and worsen your mood. Instead of staring at the clock at night, look to natural supplements that help relax your mind and improve your sleep. At this point you could think of:
This multifunctional mineral helps your body relax and relieves anxiety at the same time. In other words, reducing anxiety-related stress could be achieved with the help of this mineral. It is best to start with a dose of 200 mg magnesium per day. In addition, it is best to choose magnesium glycinate or magnesium chelate. Take a magnesium supplement at least one hour before going to bed for a good night's sleep.
Melatonin and stress reduction go hand in hand
For those who have trouble falling asleep, melatonin is a natural substance that positively influences your biological clock. This hormone helps people fall asleep faster and it is recommended to take melatonin – just like the mineral magnesium – one hour before bedtime.
Ideally, opt for a slow-release melatonin supplement. That way, your body can enjoy the benefits of the hormone melatonin for longer. Start with 1 mg as a dose per day. It can also be useful to combine melatonin and magnesium. However, you should always discuss this with a doctor or dietician first.
Unlike magnesium and melatonin, valerian root works better when it comes to maintaining a deep night's sleep. It effectively reduces this type of stress (insomnia) and will therefore contribute to a more rested and refreshed feeling when you wake up. Start with a dose of 400 mg per day when focusing on stress reduction.
2. Reduce Stress Headaches
Poor sleep is not the only symptom of stress. Many people will also experience an exacerbation of headaches or migraines. These are good natural supplements for migraines and headache prevention:
Vitamin B6 can reduce stress
The B vitamins are generally depleted under stressful conditions. For example, a lack of vitamin B6 has been linked to all kinds of headaches. Vitamin B6 is best taken as a complex in combination with other B vitamins. The starting dose that is effective in treating headaches is 25 mg per day.
In addition to vitamin B6, vitamin B2 is also useful in preventing or reducing headaches. This type of stress can be reduced with a dose of 25 mg of vitamin B2 per day.
Reducing stress thanks to feverfew
This headache remedy is better for migraines than for tension headaches. Feverfew is a flower that belongs to the daisy family. Most people start with a dose of 50 mg per day.
3. Stress-Reducing Symptom: Pain
Whether it affects your neck, shoulders, or hips; stress will amplify the overall feeling of pain in your body. Stress can cause pain as it stiffens muscles and joints. Headaches can also be prevented by relaxing muscles and preventing muscle pain.
Excessive muscle tension can lead to headaches and other complaints. Below you can read more about several natural supplements that reduce stress – especially when this is caused by muscle stiffness and muscle tension.
Omega 3 fatty acids
Omega 3 fatty acids (EPA and DHA) act as powerful anti-inflammatories. Omega 3 fats lubricate both your muscles and joints, reducing pain. Most people who experience a lot of pain due to stress take about 2 to 3 grams of omega 3 per day.
Many natural anti-inflammatories prevent mild to moderate pain during stressful conditions. These anti-inflammatories include curcumin, willow bark, and Boswellia. Curcumin is extracted from turmeric and appears to boost the immune system while preventing pain. You can reduce stress by consuming a dose of 2 grams of curcumin per day.
4. Stress-Reducing Symptoms: Anger and Anxiety
We all know that stress worsens our moods, but chronic stress can lead to outbursts of anger or fear. These outbursts are an extreme expression of too much stress. Fortunately, there are several natural remedies for anger and anxiety. You can think of magnesium (as described earlier in this article), but also of:
This substance occurs naturally in green and black tea. Theanine helps to relax the mind, making a potential tantrum or anxiety outburst easier to control or suppress. A dose of theanine of 200 mg per day should be sufficient for this.
Taurine and Phosphatidylserine
These two anxiolytics (or anxiety suppressants) naturally increase dopamine levels and relax the central nervous system. Reducing stress is therefore quite possible thanks to these two natural anxiolytics.
5. Stress Lowering Symptom: Weak Immune Function
A lot of people notice that they are often sick during times of stress. Stress, as described earlier, depletes essential nutrients in your body. As a result, your immune system is affected. Fortunately, there are several natural supplements you can use to combat this type of stress.
This herb acts as an antiviral agent and helps fight colds and flu. Astragalus is therefore an effective means to reduce stress because it gives your immune system a boost.
Vitamin C can reduce stress
This vitamin is involved in many processes in your body – including your immune system. If you follow a healthy and varied diet, there is a good chance that you get enough of this vitamin through your diet.
However, some people have a lack of this vitamin, which is, for example, due to an increased level of stress. If you are deficient in vitamin C, you can reduce this type of stress through vitamin C supplementation.
This mineral plays an important role in the human body – including when it comes to reducing stress and improving your immunity. Zinc effectively fights viruses, bacteria, and other pathogens.
It has been found that most people do not get enough zinc through their diet. Zinc supplements would offer the solution in that case.
6. Stress-Reducing Symptom: Fatigue
Stress leads to an overwhelming feeling of fatigue for many people. The supplements listed below are so-called “adaptogens”.
Adaptogens help your body fight stress by reducing the production of stress hormones (which trigger a fight-or-flight response).
In addition, adaptogens increase the body's natural resistance to stress. The following natural supplements prevent fatigue and improve energy levels.
Reducing stress with Rhodiola
This herb, known throughout Europe, fights fatigue, reduces stress, and improves energy levels. People usually start with 170 mg of this herb per day.
Ashwagandha (Indian ginseng)
Ashwagandha helps the human body adapt to stress and is a common remedy to reduce stress. The standard dose is 500 mg ashwagandha per day.
7. Stress Suppress Symptom: Menstrual Cycle
Finally, it's good for women to know that chronic stress eventually affects the menstrual cycle. B vitamins and magnesium together will help prevent possible hormonal decline that results from chronic stress. This is an important factor for women when they strive to reduce stress.
By drawing up a personal supplement plan in consultation with your doctor or dietitian, you can treat these symptoms as well as possible. The right supplements can minimize the negative effects of stress on your menstrual cycle.
In other words, natural supplements – as described in this article – are an important part of self-care and can effectively reduce stress. Before you start using one or more nutritional supplements, you should first consult a doctor or dietician.