Many things, such as work, money, health, or relationship work, can cause stress. Some vitamins and supplements are thought to reduce stress symptoms, including Rhodiola rosea, melatonin, glycine, and Ashwagandha.
Note: Always talk to your doctor before trying a new supplement, especially if you are taking other medications, are pregnant or plan to become pregnant. If stress continues to be a problem in your life, consider talking to a professional or therapist about possible solutions.
Rhodiola rosea
How to use: One study showed that taking 400 mg of Rhodiola extract daily for 12 weeks improved the symptoms of stress, including anxiety, exhaustion and nervousness.
Best used for: Rhodiola can be used to help reduce stress and can help relieve fatigue, depression and anxiety.
Melatonin
How to use: Melatonin supplements vary in dose from 0.3-10 mg. It is best to start with the lowest possible dose.
Better to use: Melatonin supplements are more commonly used for those who have difficulty falling asleep or staying asleep.
Glycine
How to use: A small study found that 3 grams of glycine before bed reduced drowsiness and fatigue during the day after 3 days of lack of sleep.
Better to use for: Glycine is known to have calming effects and can be helpful for sleep problems and concentration problems.
Ashwagandha
How to use: A study investigating the safety and efficacy of Ashwagandha supplements in people with chronic stress noted that taking 600 mg of Ashwagandha for 60 days was safe and well tolerated by the body.
Best to use for: Ashwagandha is good for lowering stress levels, boosting mood and lowering cortisol levels.
L-theanine
Mënyra e përdorimit: Një studim më i vjetër tregoi se marrja e suplementeve me 200 mg L-theanine reduktonte simptomat e stresit, të tilla si rrahjet e zemrës.
Më mirë të përdoret për: L-theanine është një përbërës natyral i gjetheve të çajit që redukton stresin dhe nxit relaksimin.
Kompleks vitaminash B
Mënyra e përdorimit: Në një studim 12-javor që përfshinte 60 njerëz me stres të lidhur me punën, ata që merrnin një nga dy format e një suplementi të kompleksit të vitaminës B përjetuan më pak simptoma stresi, duke përfshirë depresionin, zemërimin dhe lodhjen, krahasuar me të tjerët.
Më mirë të përdoret për: Tetë vitaminat B, të njohura si kompleksi i vitaminave B, mund të përmirësojnë gjendjen shpirtërore dhe të ulin stresin ose duke ulur nivelet e homocisteinës ose duke mbajtur nivele të shëndetshme të këtij aminoacidi.
Kava
How to use: Kava can be taken in tea, as a capsule, powder or in liquid form. Use appears to be safe when taken for 4-8 weeks at a daily dose of 120-280 mg.
Best used for: Kava is traditionally consumed as a ceremonial drink. Studies suggest it may alleviate anxiety through sedative effects, but more research is needed.
