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Natural Stress Relief: The 7 Best Supplements For Stress Management

Stressed out and looking for natural stress relief? It’s about time you stop sweating the small stuff and start managing your stress with supplements and vitamins.

You can’t completely eliminate stress from your life, but you can mitigate its effects on your physical and mental health by using anti-stress supplements. Continue reading below to find out which herbs and vitamins are scientifically proven to help reduce and prevent stress.

How stress affects your health

There’s a good chance stress is affecting your health in ways you don’t realize! You may think decreased productivity at work, trouble sleeping, anger, headaches, and your frequent trips to the bathroom are separate issues, but in reality — they are all common symptoms and signs of stress.

A supplement in a man's hand.

Taking supplements and vitamins can make for an easy, cost-effective method for managing stress.

Different kinds of stress

Stress impacts us all differently and in a number of ways. According to the American Psychological Association, there are three different kinds of stress we experience. Acute stress, episodic acute stress, and chronic stress. Each type of stress has its own characteristics, symptoms, duration and treatment approaches. (1) Here’s a quick summary:

  • Acute stress– Acute stress is the most prolific form of stress. It’s your body’s immediate ‘gut’ reaction to something new — triggering your fight-or-flight response.
  • Episodic acute stress– When acute stress happens frequently, it’s called episodic acute stress. Think of someone who is always having a crisis and cancels a lot last minute.
  • Chronic stress– If acute stress isn’t managed well and goes on for longer and longer periods, it becomes chronic stress. Examples include an unhappy marriage or poverty.

Ever heard the description, “Type A” personality or “Worrywart”? Both are descriptions of someone who suffers from episodic acute stress. (1) The devastating effects of stress tend to build up over time and are often ignored. There is a lot of evidence supporting the link between stress and developing chronic illnesses.

Did you know?
If left unchecked, chronic stress can contribute to a range of health problems, such as heart disease, obesity, diabetes, lung disease, high blood pressure, and even cancer. (2)

People under constant stress may also get sick a lot. Managing stress is essential to staying healthy. (3)

Common symptoms of stress

Stress can have a massive impact on your quality of life, so it’s important to identify signs early and keep it from getting out of control.

On your body

  • Fatigue
  • Jitters
  • Dry Mouth
  • Change/decrease in libido
  • Chest pain
  • Rapid heartbeat
  • Blurred vision
  • Headaches
  • Skin breakouts
  • Muscle pain or tension, neck or back pain
  • Trouble sleeping
  • Digestive problems and upset stomach
  • Frequent or more serious colds

On your mood

  • Restlessness
  • Lack of focus
  • Lack of motivation
  • Irritability
  • Anger
  • Sadness or depression
  • Feeling overwhelmed
  • Forgetfulness
  • Anxiety

On your behavior

  • Overeating
  • Undereating
  • Social withdrawal
  • Abusing drugs or alcohol
  • Tobacco use
  • Not exercising as often
A close up of a female's hand as she write on paper with a pen.

Off the top of your head, can you name the biggest stressors in your life are right now? Writing down and identifying stressors can help.

The 7 best supplements to help manage & reduce stress

If you have any of the symptoms listed above, taking smart steps to manage your stress can have a range of health benefits. (4)(5)(6) Here is a list of 7 herbal supplements and vitamins to help naturally manage and fend off feelings of stress and anxiety on-the-go or at home.

Omega-3s for fighting anger

One of the signs of being stressed out is flipping out and getting angry. Taking Omega-3s long term may help. One study found that taking 300mg of omega-3s daily over 3 months resulted in significantly reduced feelings of anger in substance abusers. Other studies have also shown taking omega-3s for at least 90 days can lower levels of anxiety. (7)(8)

Ashwagandha to stop stressful food cravings

High-concentration full-spectrum ashwagandha root has a range of benefits, including being a safe and well-tolerated natural stress remedy. A 2017 clinical trial focused on reducing chronic stress linked to obesity and food cravings found taking 300mg twice a day over 8 weeks showed impressive levels of stress reduction. Other studies were done over 2 months time (300mg/twice a day) found ashwagandha to be effective at improving self-assessed quality of life. (9)(10)(11)

Lemon balm to find your focus and improve your mood

Lemon balm is known to reduce anxiety and promote sleep and wellbeing. When it comes to stress, one study found that drinking lemon balm benefits a number of mood and behaviors affected by stress. (12)(13)

Did you know?
A simple multivitamin can go a long way at decreasing stress. A review of 8 different studies found supplementing with a multivitamin significantly reduced levels of self-perceived stress, fatigue, and confusion.

A blue tea cup full of lemon tea with slices of lemon next to it.

Drinking a beverage infused with lemon balm can help lower your stress and anxiety levels.

Chamomile for sleep after a stressful day

Have a lot of anxiety and trouble sleeping due to stress? Chamomile in capsule or tea form before bed can be a great way to unwind after a stressful day at work and get a good night’s sleep. This is especially the case if you are over 65. A study of over sixty elderly taking 200mg of chamomile extract twice a day found a significant improvement in sleep quality. (14)(15)(16)(17)(18)

Vitamin B to help you stop worrying at work

Consider yourself a worry wart? Vitamin B has a variety of scientifically-backed benefits when taken daily, including combating depression, anxiety, and work stress. A trial is currently underway looking at how vitamin B can be taken daily to alleviate occupational stress. (19)(20)(21)

Did you know?
People with chronic stress get more frequent and severe viral infections, such as cold or flu.

Valerian root for calming the body and mind

Valerian root has been found to reduce both physical and psychological symptoms of stress and is most commonly used to improve sleep. Valerian root extract has been widely used for a long time for its sedative effects. Researchers in one clinical study even found patients taking valerian had an 80% greater chance of reporting improved sleep, though there was evidence of publication bias. (22)(23)(24)

Did you know?
Taking 800 mg of valerian root for 8 weeks has been shown to improve sleep quality and lower symptom severity in people with restless leg syndrome (RLS). (25)

Low-caffeine green tea for “Type A” personalities

Theanine, which is an amino acid found in green tea, has been proven to have powerful anti-stress effects. Are you a student or someone with a lot of assignment deadlines? One study found that students who sipped on low-caffeine green tea were significantly less stressed out than those who didn’t. (26)

Did you know?
Low-caffeine green tea can improve sleep quality in middle-aged and elderly individuals thanks to its ability to suppress stress. (27)(28)

No matter what type of stress you are dealing with, you can use the following natural strategies to lower your stress levels. Stress is often classified as a negative emotion, but the right amount of it can make you more resilient to life’s challenges.

5 natural ways to reduce stress and anxiety (29)

  • Try meditating & other relaxation techniques (30)
  • Unplug from your devices & connect with nature
  • Plan ahead & prioritize tasks
  • Talk to friends & family
  • Stay active & exercise

Talk to your doctor about supplements and vitamins for stress management

The key is to pay attention to your body, mood, and behavior warning signs listed above. Before you try more intensive treatments or medications to cope with stress, it’s worth giving herbal supplements a try. Set yourself up for success and ask your doctor about natural strategies proven to help you de-stress!

Have you already spoken to your practitioner and know which supplements you’d like to try? Start shopping and order stress management supplements from our catalog today!

If you are a practitioner, consider signing up to Fullscript. If you are a patient, talk to your healthcare practitioner about Fullscript!

  1. https://www.apa.org/helpcenter/stress-kinds
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5137920/
  3. https://www.nimh.nih.gov/health/publications/stress/index.shtml
  4. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987?p=1
  5. https://www.apa.org/helpcenter/stress-signs
  6. https://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/heart-health/manage-stress#the-basics_2
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2225526/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4999787/
  9. https://www.ncbi.nlm.nih.gov/pubmed/27055824
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/
  11. https://www.ncbi.nlm.nih.gov/pubmed/25405876
  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4245564/
  13. https://www.ncbi.nlm.nih.gov/pubmed/19865069
  14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3242113/
  15. https://www.ncbi.nlm.nih.gov/pubmed/29154054
  16. https://nccih.nih.gov/research/results/spotlight/040310.htm
  17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3600416/
  18. https://www.ncbi.nlm.nih.gov/pubmed/18657773
  19. https://www.ncbi.nlm.nih.gov/pubmed/23738221
  20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290459/
  21. https://www.ncbi.nlm.nih.gov/pubmed/23362497
  22. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4394901/
  23. https://www.ncbi.nlm.nih.gov/pubmed/25495725
  24. https://www.ncbi.nlm.nih.gov/pubmed/22863505
  25. https://www.ncbi.nlm.nih.gov/pubmed/19284179
  26. https://www.ncbi.nlm.nih.gov/pubmed/28566632
  27. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5703787/
  28. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537891/
  29. https://www.apa.org/helpcenter/stress-signs
  30. https://nccih.nih.gov/health/tips/stress

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