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<p>Published on: 29 Aug 2023</p>
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<p>Stress is inevitable from time to time. How you manage it, though, can determine what impact it has on your mental and physical well-being. In <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5137920/" target="_blank" rel="noreferrer noopener">studies</a>, chronic stress, one of the three <a href="https://www.talkspace.com/blog/types-of-stress/" target="_blank" rel="noreferrer noopener">types of stress</a>, was found to have serious repercussions. It’s been linked to microscopic changes in the brain that are similar to the brains of people with <a href="https://www.talkspace.com/mental-health/conditions/depression/" target="_blank" rel="noreferrer noopener">depression</a>. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5137920/" target="_blank" rel="noreferrer noopener">Research</a> also suggests there might be biological and social implications to chronic stress. </p>
<p>In short, managing stress is critical for maintaining optimal health. While there are numerous <a href="https://www.talkspace.com/blog/stress-management-techniques/" target="_blank" rel="noreferrer noopener">stress management techniques</a> that are holistic and natural, taking vitamins for stress might be a promising — and effective — way to help reduce stress levels.</p>
<p>Learn more about what vitamins are good for stress here. </p>
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<p>“Everyone experiences stress in their lives, most commonly due to relationships, money, health, and pressure at work. Many coping skills, such as exercise, meditation, mindfulness, and other self care strategies, can help decrease stress. Some vitamins, such as Vitamin D, Melatonin, Magnesium, and L-theanine, have also been found to help with stress. Before taking any vitamins for mental health concerns, you should consult with your healthcare provider.” </p>
<p><cite>– <a href="https://www.talkspace.com/mental-health/conditions/author/bisma-anwar/" target="_blank" rel="noreferrer noopener">Talkspace therapist Bisma Anwar, LPC, LMHC</a></cite></p></blockquote>
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<h2>1. Vitamin B Complex</h2>
<p>B vitamins are linked to brain health, stress reduction, reduced feelings of <a href="https://www.talkspace.com/mental-health/conditions/generalized-anxiety-disorder/" target="_blank" rel="noreferrer noopener">anxiety</a> or depression, and more. <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0012244" target="_blank" rel="noreferrer noopener">Research</a> shows that B vitamins benefit and support cognitive function.</p>
<p>It’s best to get B vitamins from food sources like eggs, avocados, and milk, and proteins, like red meat, chicken, and tuna — but you can also get supplements in powder or capsule form.</p>
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<h2>2. Vitamin D</h2>
<p>Vitamin D is mainly associated with sunlight exposure. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8552952/" target="_blank" rel="noreferrer noopener">Research</a> found that stress can cause low vitamin D levels, and other <a href="https://www.researchgate.net/publication/343374595_Vitamin_D_and_Reduced_Academic_Stress_of_Health_Students" target="_blank" rel="noreferrer noopener">studies</a> discovered that it reduced stress levels in students. Additional benefits of vitamin D include support for the immune system and heart health.</p>
<p>The best way to get enough vitamin D is through natural sunlight, but you should always be mindful of wearing sunscreen to limit harmful UV exposure. You can also get vitamin D through diet by consuming fatty fish, milk, and egg yolks. Of course, you can take capsules or pills, too. </p>
<p>It’s important to note that vitamin D has <a href="https://ods.od.nih.gov/factsheets/VitaminD-Consumer/#:~:text=Yes%2C%20getting%20too%20much%20vitamin,and%20thirst%2C%20and%20kidney%20stones." target="_blank" rel="noreferrer noopener">upper limits</a>, which means getting too much of it is possible. Talk to your doctor about proper dosage before adding Vitamin D to your daily routine. </p>
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<h2>3. Vitamin C</h2>
<p>Vitamin C is a commonly used supplement that <a href="https://pubmed.ncbi.nlm.nih.gov/26353411/" target="_blank" rel="noreferrer noopener">research</a> shows can fight oxidative stress. Additional <a href="https://pubmed.ncbi.nlm.nih.gov/11590482/" target="_blank" rel="noreferrer noopener">studies</a> discovered its antioxidant properties could prevent the buildup of the stress hormone cortisol in the bloodstream. By knowing <a href="https://www.talkspace.com/blog/how-to-lower-cortisol-levels/" target="_blank" rel="noreferrer noopener">how to lower cortisol levels</a>, you can simultaneously lower stress. </p>
<p>Vitamin C is found in many foods, making it easier to get through diet. You can get your daily vitamin C by eating citrus, broccoli, tomatoes, potatoes, and spinach. Supplements also are widely available if you like to take capsules, pills, or mix powders with liquid. </p>
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<h2>4. Omega-3</h2>
<p>Stress depletes omega-3 stores in the body. In some studies, people who took high doses of omega-3s had reduced anxiety symptoms, lower cortisol levels during stress, and a higher profile of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8510994/" target="_blank" rel="noreferrer noopener">stress resilience</a>. More research is needed, but the findings thus far are exciting and seem to suggest that omega supplementation might reduce the risk of depression. </p>
<p><a href="https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/" target="_blank" rel="noreferrer noopener">Omega-3s</a> are found in cold-water fatty fish like salmon and sardines. You can also increase intake by eating nuts, like chia seeds and walnuts, and plant oils, like soybean and flaxseed. Omega-3 is available in pills and capsules, making it convenient and easy to take this vitamin supplement, even if you don’t want to cook fish all the time! </p>
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<h2>5. Magnesium</h2>
<p>Magnesium is an essential mineral used in hundreds of biochemical reactions in the body. Some <a href="https://www.ncbi.nlm.nih.gov/books/NBK507250/" target="_blank" rel="noreferrer noopener">research</a> links magnesium deficiency to stress. Other <a href="https://pubmed.ncbi.nlm.nih.gov/30562392/" target="_blank" rel="noreferrer noopener">studies</a> found that taking <a href="https://www.talkspace.com/mental-health/conditions/articles/magnesium-for-anxiety/" target="_blank" rel="noreferrer noopener">magnesium for anxiety</a> and stress reduced participants’ stress level scores — the results were enhanced even further when magnesium was taken in addition to Vitamin B. </p>
<p>Magnesium can be found in foods like potatoes, whole greens, leafy greens, and nuts. It’s important to note that while magnesium supplements can increase levels quicker, trying to get your magnesium intake through diet alone can take much longer.</p>
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<h2>6. Ashwagandha</h2>
<p>Ashwagandha is an herb from a shrub native to Africa and Asia. Recently, it’s grown in popularity as a beneficial supplement for stress relief. While technically it’s not a vitamin, this herbal supplement is known for its <a href="https://pubmed.ncbi.nlm.nih.gov/23439798/" target="_blank" rel="noreferrer noopener">ability to lower cortisol levels</a> and reduce stress and anxiety.</p>
<p><a href="https://www.talkspace.com/mental-health/conditions/articles/ashwagandha-for-anxiety/" target="_blank" rel="noreferrer noopener">Ashwagandha for anxiety</a> and stress can be taken orally or topically. It is also used to make teas.</p>
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<h2>7. L-Theanine</h2>
<p>The amino acid L-Theanine is found in black and green teas and some types of mushrooms. It’s been found to help reduce depression and stress in some people. One <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836118/" target="_blank" rel="noreferrer noopener">study</a> found that when increasing the intake of L-Theanine, adults were left feeling calmer in high-stress environments or situations.</p>
<p>You can get L-Theanine from natural sources like mushrooms or tea, but <a href="https://www.talkspace.com/mental-health/conditions/articles/l-theanine-for-anxiety/" target="_blank" rel="noreferrer noopener">L-Theanine for anxiety</a> and stress is commonly taken as a supplement in capsule form.</p>
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<h2>8. Rhodiola Rosea</h2>
<p>Rhodiola Rosea is an adaptogenic herb, which that has properties related to stress management and an ability to restore balance after a high-stress experience. Rhodiola Rosea is native to the European regions, the Arctic, Asia, and North America. In a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5370380/" target="_blank" rel="noreferrer noopener">clinical trial</a>, the herb was beneficial in lowering stress levels in people who experience burnout.</p>
<p>Rhodiola Rosea is typically taken in capsule form, and dosage depends on physical and health factors.</p>
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<h2>9. Melatonin</h2>
<p>Melatonin is a naturally occurring hormone that the pineal gland in the brain produces. It’s generally associated with sleep, but recent <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6456824/" target="_blank" rel="noreferrer noopener">studies</a> have found a link between anxiety, depression, and inadequate sleep quality. Melatonin can be effective in helping people with sleep disturbance either fall or stay asleep to establish a healthy sleep habit. </p>
<p>Melatonin isn’t found in many natural food sources, but supplements are available as gummies, capsules, drinks, or powders.</p>
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<h2>Choosing the Right Vitamins for Stress Relief</h2>
<p>Before you start any new treatment plan, including taking vitamins or supplements, it’s important to talk to your doctor. They’ll be able to ensure you’re not already taking something that might interact with a new supplement or vitamin you’re considering adding to your routine. </p>
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<p>“An increase in stress and anxiety can cause serious mental health concerns. Before adding vitamins and supplements to your routine, it’s best to consult a mental health professional if you are having trouble managing the amount of stress and anxiety in your life.” </p>
<p><cite>– <a href="https://www.talkspace.com/mental-health/conditions/author/bisma-anwar/" target="_blank" rel="noreferrer noopener">Talkspace therapist Bisma Anwar, LPC, LMHC</a></cite></p></blockquote>
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<h2>Getting Professional Help with Talkspace</h2>
<p>If you’re trying to find natural ways to manage stress and get relief, adding vitamins or supplements to your care plan might be beneficial. Sometimes, though, that’s not enough. <a href="https://www.talkspace.com/blog/stress-therapy/" target="_blank" rel="noreferrer noopener">Stress therapy</a> can be very effective in stress management, especially when combined with other efforts, like medication, vitamins, and self-help strategies like journaling, working out, or using <a href="https://www.talkspace.com/blog/meditation-for-stress/" target="_blank" rel="noreferrer noopener">meditation for stress</a>. </p>
<p>Talkspace offers <a href="http://talkspace.com/online-therapy" target="_blank" rel="noreferrer noopener">online therapy</a> that’s easy to access from the comfort of your own home. Therapists are highly qualified, skilled, and ready to help you learn to take control of your stress. Reach out today to find out how Talkspace can allow you to manage your stress and enhance your quality of life. </p>
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<p><em><strong>Sources:</strong></em></p>
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<li><em>Smith AD, Smith SM, de Jager CA, et al. Homocysteine-lowering by B vitamins slows the rate of accelerated brain atrophy in mild cognitive impairment: A randomized controlled trial. PLoS ONE. 2010;5(9). doi:10.1371/journal.pone.0012244. </em><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0012244" target="_blank" rel="noreferrer noopener"><em>https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0012244</em></a><em>. Accessed June 4, 2023. </em></li>
<li><em>Silva MRM, Barros WMA, Silva MLD, et al. Relationship between vitamin D deficiency and psychophysiological variables: a systematic review of the literature. Clinics (Sao Paulo). 2021;76:e3155. Published 2021 Nov 8. doi:10.6061/clinics/2021/e3155. </em><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8552952/" target="_blank" rel="noreferrer noopener"><em>https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8552952/</em></a><em>. Accessed June 4, 2023.</em></li>
<li><em>Kusmiyati Y, Suryani E, Herawati L, Firdausi A. Vitamin D and reduced academic stress of health students. Kesmas: National Public Health Journal. 2020;15(3). doi:10.21109/kesmas.v15i3.3274. </em><a href="https://www.researchgate.net/publication/343374595_Vitamin_D_and_Reduced_Academic_Stress_of_Health_Students" target="_blank" rel="noreferrer noopener"><em>https://www.researchgate.net/publication/343374595_Vitamin_D_and_Reduced_Academic_Stress_of_Health_Students</em></a><em>. Accessed June 4, 2023.</em></li>
<li><em>Office of dietary supplements – vitamin D. NIH Office of Dietary Supplements. Accessed June 4, 2023. </em><a href="https://ods.od.nih.gov/factsheets/VitaminD-Consumer/#:~:text=Yes%2C%20getting%20too%20much%20vitamin,and%20thirst%2C%20and%20kidney%20stones" target="_blank" rel="noreferrer noopener"><em>https://ods.od.nih.gov/factsheets/VitaminD-Consumer/</em></a><em> </em></li>
<li><em>Oliveira IJ, de Souza VV, Motta V, Da-Silva SL. Effects of oral vitamin C supplementation on anxiety in students: A double-blind, randomized, placebo-controlled trial. Pakistan Journal of Biological Sciences. 2014;18(1):11-18. doi:10.3923/pjbs.2015.11.18.. </em><a href="https://pubmed.ncbi.nlm.nih.gov/26353411/" target="_blank" rel="noreferrer noopener"><em>https://pubmed.ncbi.nlm.nih.gov/26353411/</em></a><em>. Accessed June 4, 2023. </em></li>
<li><em>Peters EM, Anderson R, Nieman DC, Fickl H, Jogessar V. Vitamin C supplementation attenuates the increases in circulating cortisol, adrenaline and anti-inflammatory polypeptides following ultramarathon running. International Journal of Sports Medicine. 2001;22(7):537-543. doi:10.1055/s-2001-17610. </em><a href="https://pubmed.ncbi.nlm.nih.gov/11590482/" target="_blank" rel="noreferrer noopener"><em>https://pubmed.ncbi.nlm.nih.gov/11590482/</em></a><em>. Accessed June 4, 2023. </em></li>
<li><em>Madison AA, Belury MA, Andridge R, et al. Omega-3 supplementation and stress reactivity of cellular aging biomarkers: An ancillary substudy of a randomized, controlled trial in midlife adults. Molecular Psychiatry. 2021;26(7):3034-3042. doi:10.1038/s41380-021-01077-2. </em><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8510994/" target="_blank" rel="noreferrer noopener"><em>https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8510994/</em></a><em>. Accessed June 4, 2023.</em></li>
<li><em>Office of dietary supplements – omega-3 fatty acids. NIH Office of Dietary Supplements. Accessed June 4, 2023. </em><a href="https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/" target="_blank" rel="noreferrer noopener"><em>https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/</em></a><em>. Accessed June 4, 2023.</em></li>
<li><em> Magnesium and stress – magnesium in the central nervous system – NCBI … Accessed June 4, 2023. </em><a href="https://www.ncbi.nlm.nih.gov/books/NBK507250/" target="_blank" rel="noreferrer noopener"><em>https://www.ncbi.nlm.nih.gov/books/NBK507250/</em></a><em>. Accessed June 4, 2023. </em></li>
<li><em>Pouteau E, Kabir-Ahmadi M, Noah L, et al. Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: A randomized, single-blind clinical trial. PLOS ONE. 2018;13(12). doi:10.1371/journal.pone.0208454. </em><a href="https://pubmed.ncbi.nlm.nih.gov/30562392/" target="_blank" rel="noreferrer noopener"><em>https://pubmed.ncbi.nlm.nih.gov/30562392/</em></a><em>. Accessed June 4, 2023. </em></li>
<li><em>Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine. 2012;34(3):255-262. doi:10.4103/0253-7176.106022. </em><a href="https://pubmed.ncbi.nlm.nih.gov/23439798/" target="_blank" rel="noreferrer noopener"><em>https://pubmed.ncbi.nlm.nih.gov/23439798/</em></a><em>. Accessed June 4, 2023.</em></li>
<li><em>Kasper S, Dienel A. Multicenter, open-label, exploratory clinical trial with rhodiola rosea extract in patients suffering from burnout symptoms. Neuropsychiatric Disease and Treatment. 2017;Volume 13:889-898. doi:10.2147/ndt.s120113.</em><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5370380/" target="_blank" rel="noreferrer noopener"><em>https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5370380/</em></a><em>. Accessed June 4, 2023.</em></li>
<li><em>Triantafillou S, Saeb S, Lattie EG, Mohr DC, Kording KP. Relationship between sleep quality and mood: Ecological Momentary Assessment Study. JMIR Mental Health. 2019;6(3). doi:10.2196/12613. </em><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6456824/" target="_blank" rel="noreferrer noopener"><em>https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6456824/</em></a><em>. Accessed June 4, 2023.</em></li>
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<p>Talkspace articles are written by experienced <a href="https://www.talkspace.com/blog/talkspace-council-of-experts-meet/">mental health-wellness contributors</a>; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.</p>
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<img class="avatar avatar-120 photo" width="24" height="24" src="https://www.talkspace.com/blog/wp-content/uploads/2020/09/Bisma_Circle-min-1-150x150.png"/><noscript><img class="avatar avatar-120 photo" width="24" height="24" src="https://www.talkspace.com/blog/wp-content/uploads/2020/09/Bisma_Circle-min-1-150x150.png"/></noscript> </a>
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<a href="https://www.talkspace.com/blog/author/bisma-anwar/" rel="author"><br />
Bisma Anwar, LMHC </a><br />
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<p class="note">Bisma Anwar is a Licensed Mental Health counselor. She has a Master of Education and a Master of Arts degree in Psychological Counseling from Teachers College, Columbia University. Her areas of expertise include depression and anxiety, stress management, and cognitive behavioral and dialectical behavioral therapy. Bisma has extensive experience counseling children, teens, and adults from diverse backgrounds and helping them deal with various life issues. Bisma currently works at Mount Sinai Hospital in the Psychiatric Department as a therapist and has a podcast called Therappuccino where she addresses various issues related to mental health.</p>
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<p>Published on: 13 Jan 2021</p>
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The pandemic has taught us many lessons and one that stands out is how crucial accurate information can… </p>
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<img width="380" height="220" class="attachment-csco-thumbnail size-csco-thumbnail wp-post-image" alt="man stressed on bus" decoding="async" src="https://www.talkspace.com/blog/wp-content/uploads/2019/09/acute-stress-disorder-signs_1200W-380x220.jpg"/><noscript><img width="380" height="220" src="https://www.talkspace.com/blog/wp-content/uploads/2019/09/acute-stress-disorder-signs_1200W-380x220.jpg" class="attachment-csco-thumbnail size-csco-thumbnail wp-post-image" alt="man stressed on bus" decoding="async" loading="lazy"/></noscript> </div>
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<p>Published on: 03 Oct 2019</p>
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<p>Published on: 03 Oct 2019</p>
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Two years ago, my car hydroplaned during a heavy snowstorm and crashed into another car. While my car… </p>
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<p><h2 class="section-title font-bold">Talkspace mental health services</h2>
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<p>Convenient and secure online therapy from the comfort of your home</p>
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<p>Psychiatric treatment from a licensed prescriber</p>
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<p>Relationship-centered therapy that connects you and your partner</p>
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<p>Specialized online therapy for ages 13-17</p>
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<br /><a href="https://www.talkspace.com/blog/vitamins-for-stress/">Source link </a></p>
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9 Best Vitamins for Stress Relief — Talkspace
