14 Vitamins & Nutrients That Can Ease Stress

There are clothes to pick up at the cleaners, Fluffy needs to be dropped at the vet and the kids need dinner by 6:00. Feeling a little stressed? We may not always recognize the signs, but stress makes our pulse faster, blood pressure higher, and senses sharper. We feel tense, irritable, emotional, and anxious. The last thing on our minds is keeping to a healthy regime, but it should be the first thing we think about. Studies show that if we aren’t nutritionally fortified before a stressful situation kicks in, we will go on to feel worse once the situation is resolved.

Experts agree that poor eating habits during times of stress can suppress the body’s natural immune system. This makes us more susceptible to illness and disease and can even increase the effects of stress. It could also explain why we always seem to get a cold just when we have an important deadline at work, relatives coming for the weekend, or a holiday party to prepare for.

By getting the right vitamins and minerals and eating nutritious foods, we can give our bodies the extra ammunition it needs to fight off the damaging effects of stress.

Magnesium and calcium

Both these minerals can be excreted from the body quickly during stress, so we may not have the stores of these essential nutrients we need. When anxiousness creeps in, we have lower levels of glucose in our blood, which leads to a rise in catecholamines — fight-or-flight hormones like epinephrine that our bodies pump out to handle the extra stress. This hormonal change, in turn, lowers the level of magnesium in the body. But it gets worse. When under stress, we release cortisol, known as the stress hormone, which causes our bodies to excrete too much calcium. That’s two important minerals down the drain.

B-complex vitamins

Stress very often goes hand-in-hand with digestion problems and malabsorption. This means the body can’t take in and use all the nutrients it's being fed. If this happens, vitamin deficiency can occur. The B-complex vitamins, in particular, are quickly used up during times of stress.

Vitamin C

Stoke up on vitamin C during those hectic times, too, since our adrenal glands need it to make stress hormones. Citrus fruits, strawberries, red and green peppers, broccoli, Brussels sprouts, and cantaloupe are loaded with vitamin C.

If taking the multivitamin route, choose one high in vitamins C, B12, folic acid, and pantothenic acid (vitamin B5). Vitamin B5, sometimes called the “anti-stress” vitamin, is necessary to keep the adrenal glands healthy and functioning properly, which is critical during times of stress.

Gotu Kola

This ancient herb perks up moodiness and stressfulness. In a small study, two 500-milligram (mg) capsules of gotu kola were given daily over two months to adults with generalized anxiety disorder (GAD). People who have GAD worry excessively about common events and situations. No other medications used to treat anxiety, including antidepressants, were allowed.(1)

• At the end of the study, the participants had lower levels of stress, anxiety, and depression.

• They also reported an improved quality of life.

• And there were no side effects like vertigo, nausea, or dizziness — common complaints with other medications.

Kava

A drink made from crushed kava roots plays an important role in Polynesian folk healing and cultural ceremonies. Because it produces a calming effect, kava should help in cases of mild to moderate anxiety, stress, or restlessness. However, follow dosage directions carefully since it cause drowsiness, and too much can be intoxicating. Kava (also called kava kava) can also be purchased as a capsule, powder, extract, or ingredient in various herb drinks.

Omega-3 fatty acids

Abundant in fish oil, this heart-healthy fat works as a buffer for excess stress hormones. Researchers found that three weeks of omega-3 supplements reduced the amount of adrenaline and cortisol people pumped out under stress. But omega-3 supplements aren't safe for everyone, so start eating fish now and seek medical advice about taking a supplement. (3)

Valerian

Like kava, valerian has been trusted to relieve tension for centuries. It’s also a super sleep aid with no side effects. For valerian tea, add one teaspoon of the dried root to a cup of hot water. Or take it in capsule form and follow dosage directions.

Ginseng

Taking ginseng - along with a multivitamin - may recharge our body's adrenal gland, and help us to cope with stress better. Used in the Far East for thousands of years, this healing root also boosts energy and concentration. Ginseng is available in several forms, including capsules, teas, soft drinks, dried root, and even chewing gum.

Rhodiola rosea

The herb known as Rhodiola rosea, or goldenroot, is a traditional Chinese remedy for stress. It’s made from the roots of a plant with lovely yellow flowers that grows at high altitudes in Europe and Asia, and it’s believed to fight mental and stress. Like ginseng, Rhodiola rosea is classified as an adaptogen, or a plant that works in a vague, nonspecific way to increase your resistance to stress. Rhodiola works on the central nervous system by changing levels of serotonin and other natural brain chemicals. Research shows anxious people who took Rhodiola supplements felt better within about six weeks. Successful studies used Rhodiola supplements twice daily. (4)

Chamomile

Brew a soothing cup of chamomile tea by steeping two or three teaspoons of dried blossoms in a cup of water. Then sit back and sip stress away.

Minerals

In a recent study, test subjects under physical and psychological stress experienced a dramatic fall in zinc, iron, and selenium levels. Consider eating foods high in these minerals, such as beans, crab meat, yogurt, steak, clams, and oysters. Zinc, iron and selenium supplements are available in supplement form at your local pharmacy or online.

Jujube (Chinese dates)

No, not the candy. These small, red fruits — also known as Chinese dates — may help calm the mind and reduce stress and anxiety. Find them at Asian grocery stores, or you can order dried jujubes online.

Ashwagandha

Recent research revealed that taking a 300-milligram extract of this herb twice a day for 10 weeks helped ease insomnia as well as stress. Ashwagandha supplements can be purchased online or at local supermarkets.(2)

Keep in mind that we are more likely to experience stress if we are an older adult, a working mother, or a caregiver for the disabled or an ill family member. Fortunately, stress management, vitamins, minerals and other nutrients can often ease stress and its side effects. If symptoms get worse or come on too often, seek medical advice from a trusted doctor.