Natural Stress Relief Supplements

There are many different ways to reduce stress in our lives; from quitting a stressful job to exercising. However, sometimes our bodies may need a little extra push to help us battle the stresses of life. With so many products, how do you know which ones to choose? If you are like me and already rely on medications for a health problem, who wants to put take anything and worry about the effects it has on your body? Am, I right? That is why I try to stick to natural stress relief remedies like foods, drinks, and supplements. Of course, these are things my doctor recommends me to take anyways.

In fact, did you know that stress literally can eat chunks of the needed vitamins and minerals that your body needs to function?  Not to mention the work being done on our digestive systems makes it hard to absorb these nutrients from the food we eat.

This makes it hard for you to combat stress naturally.

Getting a diet rich in vitamins and minerals is essential but sometimes that is not always possible and sometimes you have to take supplements.

Here is a list of natural stress relief products; stress-fighting vitamins to help you reduce stress.

Vitamin B Complex

The vitamin B-complex is a combination of all essential water-soluble vitamins except for vitamin C. They include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin, folic acid, and the cobalamins (B12).

All B vitamins convert our food into fuel which gives us energy. I get B12 shots from my doctor every other month for this exact reason.

It is given to people who don’t eat a well-balanced diet like with a vegan diet or to women during pregnancy. Some diseases such as lupus can cause B12 deficiencies.

Vitamin B1 Thiamine

Vitamin B1 or thiamine strengthens our immune system and regulates or blood sugar. It has been called the anti-stress vitamin because it is believed to help you endure stressful situations.

Thiamine is found in foods such as:

• beef
• liver
• dried milk,
• nuts,
• oats,
• oranges,
• pork,
• eggs,
• seeds,
• legumes,
• peas and
• yeast.

Some foods, such as rice and pasta, are fortified with B1.

The recommended daily amounts for thiamine are as follows;

Age	Male	Female	Pregnancy	Lactation
Birth to 6 months*	0.2 mg	0.2 mg
7–12 months*	0.3 mg	0.3 mg
1–3 years	0.5 mg	0.5 mg
4–8 years	0.6 mg	0.6 mg
9–13 years	0.9 mg	0.9 mg
14–18 years	1.2 mg	1.0 mg	1.4 mg	1.4 mg
19-50 years	1.2 mg	1.1 mg	1.4 mg	1.4 mg
51+ years	1.2 mg	1.1 mg

Vitamin B3 Niacin

Vitamin B3 or Niacin, s needed for DNA repair, synthesis of steroidal hormones and energy metabolism within the body. Niacin has the ability to lower blood pressure because it can increase the diameter of our arteries by relaxing the muscles. Also, niacin can counteract excess adrenaline you produce during anxiety.

Here is a list of some of the foods that contain the highest amounts of niacin:

• Fish (Cooked Yellowfin Tuna)
• Chicken & Turkey (Cooked Chicken Breast)
• Pork (Cooked Lean Chop)
• Liver (Cooked Lamb Liver)
• Peanuts
• Beef (Grass-Fed)
• Mushrooms (Grilled Portobello)
• Green Peas
• Sunflower Seeds
• Avocados

The recommended daily amounts of riboflavin are as follows:

Age	Male	Female	Pregnancy	Lactation
Birth to 6 months*	0.3 mg	0.3 mg
7–12 months*	0.4 mg	0.4 mg
1–3 years	0.5 mg	0.5 mg
4–8 years	0.6 mg	0.6 mg
9–13 years	0.9 mg	0.9 mg
14–18 years	1.3 mg	1.0 mg	1.4 mg	1.6 mg
19-50 years	1.3 mg	1.1 mg	1.4 mg	1.6 mg
51+ years	1.3 mg	1.1 mg

Vitamin B5 Pantothenic Acid

Vitamin B5 or pantothenic acid is partially responsible for the adrenal function and producing the hormone that fights stress – cortisol. Cortisol is best known for its response to our “fight or flight” response.

So ensuring you eat a well-balanced diet in B5 can help give you the natural tools you need when facing stress.

Below is a list of high B5 vitamin foods:

• Mushrooms
• Cheese
• Oily Fish
• Avocados
• Eggs
• Lean Pork
• Beef
• Veal
• Chicken
• Turkey
• Sweet Potato
• Sunflower Seeds

The recommended daily amounts for  pantothenic acid (vitamin B5) are as follows:

Age	Male	Female	Pregnancy	Lactation
Birth to 6 months	0.7 mg*	0.7 mg*
7–12 months	0.8 mg*	0.8 mg*
1–3 years	2 mg	2 mg
4–8 years	3 mg	3 mg
9–13 years	4 mg	4 mg
14–18 years	5 mg	5 mg	6 mg	7 mg
19–50 years	5 mg	5 mg	6 mg	7 mg
51+ years	5 mg	5 mg

Vitamin B6 Pyridoxine

Vitamin B6 or pyridoxine can help the body produce the neurotransmitter serotonin. Stress levels in the body (especially chronic) can lead to high levels of cortisol and low levels of serotonin and other neurotransmitters such as “dopamine”. This has been linked to depression.

So eating foods rich in vitamin B6, or taking a supplement, can help keep your body’s levels at a balance.

Below is a list of some of the top foods rich in B6:

• Sunflower Seeds
• Pistachio Nuts
• Fish
• Turkey
• Chicken
• Lean Pork
• Dried Fruits
• Lean Beef
• Avocados
• Banana
• Spinach

The daily recommended amounts of B6 are the following;

Age	Male	Female	Pregnancy	Lactation
Birth to 6 months	0.1 mg*	0.1 mg*
7–12 months	0.3 mg*	0.3 mg*
1–3 years	0.5 mg	0.5 mg
4–8 years	0.6 mg	0.6 mg
9–13 years	1.0 mg	1.0 mg
14–18 years	1.3 mg	1.2 mg	1.9 mg	2.0 mg
19–50 years	1.3 mg	1.3 mg	1.9 mg	2.0 mg
51+ years	1.7 mg	1.5 mg

Vitamin B12

Vitamin B12 or cobalamins are important to the function of our brain and nervous system. A B12 deficiency can make it hard for your body to resist stress and cause anemia, fatigue, and depression. Getting Vitamin B12 shouldn’t be too hard with the number of foods that provide it.

Below is a list of foods rich in vitamin B12;

• Shellfish
• Liver
• Fish
• Crustaceans
• Fortified Soy
• Fortified Cereals
• Red Meat
• Low Fat Dairy
• Cheese
• Eggs

The daily recommended amounts of B12 are the following;

Age	Male	Female	Pregnancy	Lactation
Birth to 6 months
7–12 months
1–3 years
4–8 years
9–13 years
14–18 years	2.4 mg	2.4 mg	2.6 mg	2.8 mg
19–30 years	2.4 mg	2.4 mg	2.6 mg	2.8 mg
31–50 years	2.4 mg	2.4 mg	2.6 mg	2.8 mg
51+ years	reinforced	foods

Vitamin C Ascorbic Acid

Vitamin C helps cortisol levels produced in the body and also regulates blood pressure during stress. Of course, it is also known for helping the body defend against the common cold. It is easy to get some daily Vitamin C because it is in a number of different foods.

Bet you didn’t know there are foods higher in vitamin C than oranges?

• Citric Fruits (including oranges)
• Strawberries
• Pineapples
• Mangos
• Brussels Sprouts
• Kiwi
• Papaya
• Bell peppers
• Broccoli

The recommended daily amounts of Vitamin C are as follows:

Age	Male	Female	Pregnancy	Lactation
Birth to 6 months	40 mg	40 mg
7–12 months	50 mg	50 mg
1–3 years	15 mg	15 mg
4–8 years	25 mg	25 mg
9–13 years	45 mg	45 mg
14–18 years	75 mg	65 mg	80 mg	115 mg
19–30 years	90 mg	75 mg	85 mg	115 mg
31–50 years	90 mg	75 mg	85 mg	115 mg
51+ years	90 mg	75 mg

Magnesium

There is a direct correlation between low levels of magnesium and how easy you get stressed. Magnesium is said to be a naturally relaxing supplement because it calms our muscular and nervous systems helping us to cope with stress. Stress, when it is not dealt with, can lead to anxiety and this together can drain your body of magnesium.

Below is a list of foods rich in magnesium;

•  Bananas
• Dark Chocolate
• Spinach
• Chard
• Figs
• Black Beans
• Avocados
• Almonds
• Yogurt
• Pumpkin Seeds

Birth to 6 months	30 mg*	30 mg*
7–12 months	75 mg*	75 mg*
1–3 years	80 mg	80 mg
4–8 years	130 mg	130 mg
9–13 years	240 mg	240 mg
14–18 years	410 mg	360 mg	400 mg	360 mg
19–30 years	400 mg	310 mg	350 mg	310 mg
31–50 years	420 mg	320 mg	360 mg	320 mg
51+ years	420 mg	320 mg

Melatonin

Melatonin is known as our body’s natural sleep aid. It is produced by the brain’s pineal gland to regulate our sleep cycles.

Being that I am epileptic, I have had a lot of trouble with sleeping in the past. That was when I was first recommended this supplement by my epileptologist.

Very small amounts of Melatonin are found in foods such as meats, grains, fruits, and vegetables, but you can also buy it.

For adults, it is recommended you take between two-tenths of a milligram and five milligrams of melatonin at least 60 minutes before bedtime, while children should take a smaller dose. Too much melatonin can disrupt your sleep cycle, so it is best to start with the smallest dose of two-tenths of a milligram and increase it as needed. Always consult with your doctor before taking any supplements or if you have any health issues.

Conclusion

Your health is very important, therefore with any sleep, dietary, or other supplements, be sure to consult with your doctor before making any changes.

If you have any questions about this post please feel free to leave a comment below. Any feedback is welcome!

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