7 Vitamins and Herbs That Help to Reduce Stress and Anxiety

April is stress awareness month, so we thought it would be a good idea to tell you about 7 vitamins and herbs that can help to reduce stress and anxiety. As you know, stress plays havoc with the body. It can make us feel depressed, anxious, and nervous. It can also give us sleepless nights, headaches, and bad skin. Research has shown that taking certain vitamins and herbal supplements, may help to reduce the symptoms of stress so that we feel better in ourselves.

 Vitamin B Complex

These complex vitamins combined are a group of 8 nutrients. Together, they help to reduce stress. In 2018 Science Direct published a study about the effects on anxiety and stress. In this study, people were eating foods containing yeast which is high in vitamin B. The study concluded that there was a significant improvement in the anxiety and stress of people who took the yeast products.

Valerian Root

Valerian Root is a herbal supplement. It’s often used as a sleep aid. But a 2017 study also confirmed that it might also lower levels of anxiety and depression. Valerian Root is a herb that’s known for its sedative effect and people used it in Greek and Roman times. You can buy Valerian Root in capsule form. The recommended use of Valerian is short-term (up to 6 weeks.) There isn’t any information about the safety of taking the supplement long-term.

L-theanine

You will find L-theanine in black and green tea. It is an amino acid that you can take as a supplement. A  2016 study came to the conclusion that taking L-theanine can lower the stress response. You can safely take L-theanine over 8 weeks as there are no studies to show what the long-term effects are.

Chamomile

Chamomile is a herb. It is a popular natural remedy that’s used to help a variety of conditions including relaxation and sleep. Many people drink it as tea. There are various studies on the effect of chamomile in lowering blood sugar. It is also said to reduce inflammation in bones and joints. You can also use it to treat skin conditions like eczema. In traditional medicine, it is also used to treat wounds, bruises, and burns. You can take chamomile as a supplement or drink it as tea.

Omega-3 Fatty Acids

You must get Omega-3 fatty acids from your diet or take them as a supplement. This is because the body doesn’t make them. Good sources of Omega-3 include oily fish like sardines, mackerel, and salmon. You can also find Omega-3 in seeds which you can scatter on salads. In 2018 a review carried out of various studies looked at the effectiveness of Omega-3 fatty acids to improve the symptoms of anxiety. The conclusion was that Omega-3 can help to reduce the symptoms of anxiety.

Vitamin D

Vitamin D is often referred to as the sunshine vitamin because we get it from being outdoors. Many people don’t realise they are deficient in vitamin D although it is very common owing to our indoor lifestyles. A study carried out in Norway had improved symptoms of depression after taking Vitamin D for a year. Vitamin D also helps a variety of other conditions including helping to keep bones and muscles healthy. You can take vitamin D as a supplement, especially during autumn and winter.

Magnesium

Our bodies produce Magnesium, and we also get it from eating leafy green vegetables, beans and nuts. Magnesium helps the nervous system and your muscles. Magnesium is also responsible for giving you energy. It is used to reduce anxiety because it affects brain function and low mood. According to the website Healthline, when data was analysed from more than 6,600 people, it was found that of those under 65 who had low magnesium levels, 22% were at a greater risk of depression. And in another study people taking a magnesium supplement every day had significant improvements in symptoms of depression.

Don’t keep your anxiety to yourself

If you are living with anxiety, speak to your doctor about the remedies that can help you. As well as supplements, talking therapies, mindfulness and meditation may also help. If you want to try one of the above 7 vitamins and herbs that can help to reduce stress and anxiety, talk to your pharmacist about which one will suit your needs best.