We all have our share of specific stressors in life. Common factors include our jobs, money, health concerns, bad sleep habits, relationships, children, etc. Stress often results in fatigue, headaches, upset stomach, nervousness, irritability, and anger. In the quest to reduce stress in our lives, we can exercise regularly, get enough sleep, and eat well. One of the best ways to relieve stress is to equip our body and mind with supplements with vitamins for stress.
Vitamins and minerals help relieve symptoms of stress. Although there is no pill to eliminate stress, Sanbera supplements can help reduce stress levels, ease depression symptoms, and even help you sleep better if taken regularly.
Science suggests that dietary supplements and vitamins can be a part of treatment to lower stress, together with a healthy diet and lifestyle changes. At Sanbera, we are committed to offering you the best supplements from ethically sourced ingredients with maximum bioavailability. Here are the best vitamins for stress relief:
Vitamins for stress: vitamin D
About 40% of Europeans do not get enough vitamin D. The number is around 1 billion people when looking at the entire planet. There is no evidence that vitamin D deficiency causes anxiety and stress. But there is a correlation between low vitamin D levels and various mood disorders. However, one study discovered that taking vitamin D helps improve symptoms of depression.
Vitamin D is a “feel good” nutrient that can make it hard to stress out. It is produced in your body through sun exposure and activates the release of serotonin and dopamine, our happy hormones.
Top food sources of vitamin D include fish, egg yolks, and fortified foods. But for the best absorption and highest quality, you can take our Daily Essential Women and Daily Essential Men supplements, with vitamin D sourced from potent mushrooms.
B vitamins for stress
If you are stressed and looking for stress-relieving vitamins, ensure your supplement has all the B vitamins. In one study involving 60 people, those taking supplements with vitamin B complex experienced fewer stress symptoms, including depression, anger, and fatigue. How do B vitamins help relieve stress, you may ask:
Vitamin B complex is a combination of eight water-soluble vitamins. This group of vitamins is particularly significant for a healthy nervous system and brain function. Taking B vitamins can delay cognitive aging, reduce chances of memory loss, lower depression, and increase life expectancy.
B vitamins, when highly bioavailable, can lower homocysteine levels and maintain healthy levels of this amino acid. We should note that high levels of homocysteine are associated with an increased risk of heart disease, dementia, and colorectal cancer. This way, they can improve your mood and reduce your stress. Among the best food sources of these vitamins are grains, meats, legumes, eggs, dairy products, and leafy greens.
Also, in all our supplements, there are well-dosed amounts of these vitamins for those who need them most. Those with vegan and vegetarian diets, the elderly, etc.
Vitamin B1 (Thiamine)
We need thiamine for:
- balancing mood
- maintaining nerve health
- energy generation
- focus and memory
Food containing thiamine includes nuts, green peas, seeds, and fish.
Vitamin B3 (Niacin)
Niacin is essential for:
- energy generation
- healthy digestive system
- healthy blood sugar levels
- better mood
Food rich in niacin includes seeds, beetroot, fish, beef kidney, and liver.
Vitamin B6 (Pyridoxine)
Vitamin B6 is beneficial for:
- supporting the immune system
- enhancing the production of neurotransmitters such as serotonin
- improving the body’s ability to deal with anxiety and stress
Food rich in pyridoxine includes chickpeas, tuna, bananas, and beef liver.
Vitamin B9 (Folic Acid)
Folic acid is necessary for:
- energy generation
- better brain function
- mental and emotional health
Foods having high quantities of folic acid include spinach, broccoli, and dried legumes such as beans, lentils, and chickpeas.
Vitamin B12 (Cyanocobalamin)
B12 is vital for:
- brain health
- the production of serotonin and melatonin
- better sleep
- mood regulation
Food containing a high amount of Cyanocobalamin includes dairy, poultry, fish, and meat.
Vitamin C
Vitamin C is well-known as an immune booster, but it also promotes brain function. It is one of the essential vitamins for helping with stress. It plays a significant role in regulating balance in your nervous system. Various research studies suggest that vitamin C deficiency contributes to stress-related disorders.
When in a stressful situation, your vitamin C levels quickly deplete. And the adrenal glands panic when they do not have enough vitamin C to consume and release more cortisol. This situation increases your anxiety, elevates your blood sugar and blood pressure, and contributes to premature aging.
When low in vitamin C, we have a weaker immune system. Thus, we become more vulnerable to illness that adds more stress to our adrenals. Vitamin C stimulates the production of white blood cells. It also stimulates the production of liver-detoxifying enzymes. This way, it helps eliminate and detoxify excess hormones, free radicals, and environmental toxins from the body. So, it is good to get lots of vitamin C in order to control the effects of stress on the body. Among some of the best food sources of Vitamin C are acerola, citrus fruits, blueberries, blackberries, bell peppers, etc.
Taking a vitamin C supplement can lower anxiety and enhance overall mood. Moreover, prolonged stress can result in high cortisol levels. This stress-relieving vitamin can help manage cortisol levels in the body.
Our daily and nightly organic supplements are rich in acerola vitamin C with the highest potency and absorption to deliver lasting results.
Magnesium
Magnesium is an essential mineral that the human body requires for more than 300 biochemical reactions. It is vital for a healthy nervous system, health, and bone structure. It is also one of the best nutrients for stress as it maintains a healthy heartbeat.
Magnesium makes you fall asleep quickly despite all those thoughts moving in your head, and it plays a significant role in maintaining brain health. It works by modulating the activity of the body’s response system. The research suggests that a regular magnesium intake increase can ease stress, lower anxiety, and reduce fear responses.
Zinc for a healthy nervous system
Zinc is another essential mineral for your overall health and mental well-being. It plays a critical role in modulating your stress response, synthesizing GABA, and balancing the activity of this relaxing neurotransmitter. Along with vitamin B6, zinc is also a cofactor in serotonin production.
Zinc improves the effects of SSRI antidepressants, and its deficiency is a key factor in the central nervous system and mental health disorders. Low levels of zinc have been linked to anxiety, depression, memory loss, dementia, bipolar disorder, and Alzheimer’s.
Zinc deficiency is common — around 2 billion people are deficient in this mineral worldwide. In our Daily Essential Women and Daily Essential Men, we include only luxury-grade zinc for you to maintain a healthy nervous system and stay happier all day long.
The best plant-based supplements at Sanbera
Stress relief is not only a vitamin task. When it comes to our mental health and stress, essential minerals are also highly effective. And magnesium is the most critical one.
Analyzing different studies found that taking a supplement rich in this anti-stress mineral can improve all measures of anxiety. Besides benefiting your stress and anxiety symptoms, magnesium also can enhance the symptoms of depression. How? Because our brain and nervous system need magnesium for proper brain function and to regulate neurotransmitters.
Nearly 75% of people do not get adequate amounts of magnesium. If you want to take minerals and vitamins for stress, be sure there is enough magnesium in the formula for your mental health and mood.
You can source this nutrient from nuts, such as cashews or peanuts, beans, whole-grain brown rice, and avocados. But for the best results, there is nothing better than taking it paired with other anti-stress vitamins and minerals in premium supplements like Sanbera Daily Essential Women and Daily Essential Men
The best plant-based supplements for stress
If you are looking for the best plant-based supplements for stress relief, look no further than Sanbera. We make supplements that are from organically grown potent plants and fruits. We formulate each supplement to ensure that all ingredients work best to improve your overall health.
We partnered with swiss-leading scientists and nutritionists to design our supplements of the highest quality to improve stress, mood, energy, performance, sleep, and more.
What are the best vitamins for stress?
Several vitamins can help with stress. Here are some of the most commonly recommended ones: Vitamin B-complex, Vitamin C, Vitamin D, Magnesium, and Zinc. It's important to note that taking supplements should not be a replacement for a healthy diet and lifestyle. It's best to speak with a healthcare professional before taking any supplements to ensure they are appropriate for your needs.
Can taking vitamins help reduce stress levels?
Yes, taking vitamins can help reduce stress levels. Stress can deplete the body of essential nutrients, and taking vitamins can help replenish those nutrients, which can help reduce stress. For example, vitamin C is a powerful antioxidant that can help reduce the levels of stress hormones in the body. Vitamin B-complex is also essential for supporting the nervous system and regulating mood, which can help reduce anxiety and stress.
A healthy diet, regular exercise, and stress-reducing practices such as meditation or mindfulness are also great for managing stress.
What are the symptoms of a vitamin deficiency related to stress?
Vitamin deficiencies related to stress can cause a range of symptoms. Here are some examples of symptoms that may indicate a deficiency in vitamins related to stress:
Vitamin B-complex deficiency: B vitamins play a crucial role in energy production and can help with stress by supporting the nervous system. They also help regulate mood and reduce anxiety. Symptoms of a deficiency in B vitamins can include fatigue, irritability, anxiety, depression, and poor memory.
Vitamin C deficiency: This powerful antioxidant helps reduce the levels of stress hormones in the body. It also helps increase the production of serotonin, which is a neurotransmitter that helps regulate mood. Symptoms of a deficiency in vitamin C can include fatigue, irritability, depression, and frequent colds or infections.
Vitamin D deficiency: This vitamin helps regulate mood and reduce symptoms of depression. It also supports the immune system and can help reduce inflammation. Symptoms of a deficiency in vitamin D can include fatigue, depression, muscle weakness, and bone pain.
Magnesium deficiency: This essential mineral can help reduce anxiety and improve sleep quality. Symptoms of magnesium deficiency can include anxiety, depression, irritability, insomnia, muscle weakness, and fatigue.
Zinc deficiency: Symptoms of a zinc deficiency can include irritability, depression, poor appetite, hair loss, and a weakened immune system.
These symptoms can also be caused by other factors. A healthcare professional should be consulted to determine the underlying cause. A blood test can help determine if you have a deficiency in a specific vitamin.
How much of each vitamin should I take for stress relief?
The amount of each vitamin you should take for stress relief can vary depending on your needs, age, gender, and health status. In general, it's critical to follow the recommended daily allowance (RDA) for each vitamin, which is the amount needed to meet the daily nutritional needs of most healthy individuals. Here are the RDAs for some of the vitamins that can help with stress:
Vitamin B-complex: The RDA for most B vitamins ranges from 1.2 to 18 mg per day. However, some B vitamins have higher RDAs, such as vitamin B12, which has an RDA of 2.4 mcg.
Vitamin C: The RDA for vitamin C is 90 mg for men and 75 mg for women.
Vitamin D: The RDA for vitamin D is 600-800 IU (international units) per day for most adults. However, some people may require higher doses, especially if they have a deficiency.
Magnesium: The RDA for Magnesium is 400-420 mg for men and 310-320 mg for women.
Zinc: The RDA for zinc is 11 mg for men and 8 mg for women.
It's important to note that taking more than the RDA for each vitamin may not necessarily provide additional benefits and may even be harmful.
How long does it take for vitamins to start working for stress relief?
The amount of time it takes for vitamins to start working for stress relief can vary depending on several factors, such as the type and severity of stress, the individual's overall health, and the dosage and form of the vitamin being taken. Some vitamins, such as B and C, can start working within a few days. However, other vitamins, such as vitamin D, can take several weeks to reach optimal levels.
It's important to note that taking vitamins alone may not be enough to alleviate stress, and it's important to incorporate other stress-reducing practices, such as exercise, relaxation techniques, and a healthy diet, to achieve optimal results.
Takeaway
Almost all vitamins and minerals are essential for overall health, mental well-being, and your ability to manage anxiety and stress. But a few, especially the B complex, vitamin C, and the minerals like magnesium and zinc, are best at supporting your body to offset the effects of stress.
Eating a diet that includes a wide variety of fruit and vegetables will help provide you with enough of these nutrients. But if you are not regularly eating as well as you should, supplementation with Sanbera is a perfect choice for a healthier lifestyle and boosting your brain health. With better brain function, you can improve your mental clarity, focus, memory, and your ability to learn. This way, you will also increase your capacity to think critically, solve problems, and make better decisions.