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Exploring Supplements for Stress Relief: Ashwagandha, Magnesium, B Vitamins, and More

Discover the top supplements for stress relief, including ashwagandha, magnesium with Vitamin B6, Rhodiola Rosea, L-Theanine, and Vitamin B Complex. Learn about their benefits and explore research-backed insights into their effectiveness for managing stress and improving mental well-being.

  • What are the best stress relieving supplements?

  • There are several supplements that have been studied for their potential to relieve stress:

    1. Ashwagandha: This is one of the most well-studied supplements for stress relief. Research shows that ashwagandha may improve perceived stress levels and cortisol, a stress hormone12. It can also support better sleep in those with anxiety1.

    2. Magnesium and Vitamin B6: A combination of magnesium and Vitamin B6 has been found to have a significant impact on stress reduction. Magnesium with Vitamin B6 can improve mental health and quality of life in people experiencing stress34.

    3. Rhodiola Rosea: Known as an adaptogen, Rhodiola can help manage symptoms of stress by reducing mental fatigue and improving recovery from stress-induced fatigue. Some studies suggest that Rhodiola can alleviate stress-related symptoms and improve productivity5.

    4. L-Theanine: Found in tea leaves, L-Theanine has been noted for its calming effects without sedation. It may improve focus and mental clarity while reducing the physical and mental stress response6.

    5. Vitamin B Complex: B vitamins can influence brain function and mood regulation. B6 in particular has been shown to reduce feelings of stress, anxiety, and depression7.

    These supplements can help in managing stress, though it's essential to consult a healthcare provider before starting new supplements to ensure there are no interactions with existing medications or conditions.

    Footnotes

    1. Noble Dana, "Can ashwagandha supplements really provide stress relief?," Mayo Clinic Press, 2024. ↩ ↩2

    2. Cynthia Weiss, "Mayo Clinic Q and A: Can ashwagandha supplements help with stress and anxiety relief?," Mayo Clinic News Network, 2023. ↩

    3. Lionel Noah, "Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults," PMC, 2021. ↩

    4. Delia McCabe, "Specific Nutrient Intake Via Diet and/or Supplementation in Relation to Female Stress," Women's Health Reports, 2020. ↩

    5. Joshua Burns, "Common herbs for stress: The science and strategy of a botanical medicine approach to self-care," PMC, 2022. ↩

    6. Shaheen E Lakhan, "Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review," PMC, 2010. ↩

    7. Duaa Durrani, "Vitamin B6: A new approach to lowering anxiety, and depression?" Ann Med Surg (Lond), 2022. ↩

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