Chronic stress is on the rise. It manifests in your body in many ways, all of which can have major implications on your overall health. Some signs of stress include tense muscles, headaches, stomach cramps, nausea, teeth clenching or grinding, decreased immunity, fatigue or insomnia, panic attacks or anxiety, emotional outbursts, and frustration. Thankfully, there are many supplements for stress support.

Stress often goes ignored in the early signs; many throw themselves into projects, use stimulants or medications or engage in activities that only exacerbate the issue.

By listening to your body and knowing how stress manifests for you, you can better manage both the stressors in your life and ways to handle them early on. Many natural health alternatives can help you overcome the symptoms of stress and help your body and mind better cope with the stress in your life.

Important Lifestyle Changes To Relieve Stress

First and foremost, it’s important to make sure you’re setting yourself up to live a stress-free life. Some lifestyle adjustments you can make to decrease the feelings of stress include:

Diet: unfortunately food is now depleted of many nutrients and is often filled with saturated fat, refined carbs, additives or preservatives that increase your body's toxin load and deplete enzymes needed to properly absorb nutrients from healthy food. 

To make sure your diet doesn’t cause more stress on your body, decrease your consumption of salt, alcohol, caffeine, tobacco, fried food, red meat and pork, sugar, white flour and heavily processed foods. Be sure to increase whole foods that are rich in essential vitamins and minerals like leafy greens, seaweed, whole grains, legumes, eggs, lean meat, flax, pumpkin, hemp seeds, fish and nutritional yeast for b vitamins. It’s also important to drink enough water to help your body flush out unwanted toxins and keep them from accumulating. Aim to drink 2L of filtered water a day.

Poor Sleeping Patterns & Sleep Hygiene: Not having a proper sleep schedule for your body to get accustomed to can cause issues like fatigue, waking during the night and feeling tired. Along with poor sleeping patterns is poor sleep hygiene. It’s important to have a solid nighttime routine in place where you go to bed when you first get tired, stop using electronic devices at least 90 minutes before turning in, only use your bed for non-stimulating activities and get up at the same time daily to help keep your circadian rhythms in check.

Lack of Exercise: Exercise is a great way to burn off and prevent stress. Exercise increases circulation, which helps flush our toxins and waste, helps blood flow and oxygen helps relieve tension from muscles and can be a great outlet to let go of stress and release unexpressed emotions. Exercises like walking, running, boxing and HIIT can help keep blood flowing and release any emotional build-up; however, if you’re feeling stressed, low-impact exercises like yoga, pilates and barre may be more beneficial. If you’re feeling emotionally stressed or overwhelmed, meditation is also recommended.

Top Stress-Relieving Supplements To Consider

Fortunately, many nutrients can help protect your body from stress and help it better cope with stressful situations. Here are a few supplements to consider:

Magnesium For Stress Support

Stress can deplete your body's magnesium levels, supplementing with this essential mineral can help restore balance. Magnesium plays a crucial role in regulating your body's stress response by supporting the production of neurotransmitters that promote relaxation and calmness. Additionally, magnesium helps regulate cortisol levels, a hormone released during times of stress. By maintaining healthy magnesium levels through supplementation, you may experience improved sleep quality, reduced anxiety, and enhanced overall well-being.

5 HTP To Alleviate Symptoms of Stress

5-HTP, or 5-hydroxytryptophan, is a naturally occurring compound that is derived from the seed of the Griffonia simplicifolia plant. It plays a crucial role in the production of serotonin, a neurotransmitter that regulates mood and promotes feelings of well-being. By increasing serotonin levels in the brain, 5-HTP supplements have been found to help alleviate stress and promote relaxation. Additionally, some studies suggest that combining 5-HTP with magnesium can further enhance its stress-relieving effects. Together, these natural supplements offer a potential solution for effective stress management.

B Complex Supplements For Stress

These supplements contain a combination of essential B vitamins, such as B1, B2, B3, B5, and B6, which play a crucial role in supporting your body's stress response. One key component found in these supplements is magnesium. As previously mentioned, magnesium is known to promote relaxation and calmness by regulating neurotransmitters that affect mood and anxiety. By taking B Complex supplements regularly, you may experience reduced stress levels and improved overall well-being. 

GABA To Mitigate Feelings of Stress

GABA supplements have gained popularity as a natural solution for managing stress. GABA, or gamma-aminobutyric acid, is a neurotransmitter that helps regulate brain activity and promote relaxation. When stress levels rise, GABA levels may become depleted, leading to increased anxiety and tension. By taking GABA supplements, individuals can replenish these levels and support their body's natural stress response. Additionally, some GABA supplements also contain magnesium, which further enhances their stress-relieving properties. GABA supplements with magnesium offer a holistic approach to stress management by supporting the body's natural mechanisms for coping with stressful situations.

L Theanine To Battle Feeling Overwhelmed

L-Theanine supplements are a natural and effective way to manage stress. Stress can take a toll on your physical and mental well-being, but with the help of L-Theanine, you can find relief. L-Theanine is an amino acid commonly found in green tea leaves. It has been shown to promote relaxation and reduce anxiety without causing drowsiness. By increasing the production of alpha brain waves, L-Theanine helps to induce a state of calmness and focus. Additionally, L-Theanine works synergistically with other stress-relieving nutrients such as magnesium, further enhancing its stress management benefits.

Combination Supplements For Stress

Combination supplements for stress are beneficial because they offer multiple nutrients that can work synergistically to relieve stress. As outlined, many of these supplements pair well with magnesium, 5-HTP and L Theanine also pair well together and select herbs also offer a helping hand in managing stress.

Formulas such as AOR Orthoadapt and Veeva Stress Formula are high-quality supplements that use a combination of pure, trustworthy ingredients that can help mitigate stress and make you feel more relaxed.

Shopping Tips For Quality Supplements & Products

While most supplements are safe to take, if you are taking any other medications or supplements or have specific health concerns, it is always advisable to consult with a healthcare professional before starting any new supplement regimen.

When shopping for supplements, it’s important to look for reputable brands that use pure, potent ingredients, use organic farming practices when possible, don’t contain GMOs and are in a format that suits your preference. If you are unsure which product to choose, speaking with a knowledgeable member of our team can help you find a trustworthy product.