Many of us have suffered from mental and physical burnout over the last few years and it’s fairly common for people to suffer from stress and anxiety, be it low-level and intermittent or chronic.
It’s always best to tackle stress and anxiety not just with a healthy balanced diet but with a holistic approach to your overall wellbeing. Adding these vitamins and minerals to your diet will no doubt help to promote a calming and restorative mindset, however, to be truly effective these should be paired with healthy lifestyle changes and a consistent sleep routine.
Other factors which can influence stress and anxiety include poor sleep, mental health conditions such as depression and a poor diet without sufficient nutritious ingredients. Read our guide on how to sleep better at night for tips on topping up your rest to boost your general health and wellbeing.
Take a look at our mind and mood collection for delicious gummies to help with stress and anxiety. Our naturally flavoured rescue bears contain green tea, taurine, chamomile, lemon balm and key vitamins to help support normal mental function.
If you’re experiencing chronic stress or an anxiety disorder, please consult your doctor for a full consultation.
Top 8 vitamins to help with stress and anxiety
1. Vitamin D
You may know that vitamin D is crucial for healthy bones and a key part of our immune system, but did you know it also affects your mood? Vitamin D encourages serotonin production and release in the brain. This essential chemical carries messages between nerves in the brain to other parts of the body and plays a role in our mood and sleep. Ordinarily, we get all the vitamin D that we need during the summer months from sunlight, however doctors advise that during the darker autumn and winter months, some people may need to top up using a vitamin D supplement.
Try our citrus flavoured vitamin D3 gummies for a boost of essential nutrients.
2. Vitamin-B complex
B vitamin complex refers to a collection of B vitamins which help to support your nervous system and extract nutrients effectively from your food. There is increasing evidence to show that B vitamins can boost brain function and help to balance our neurotransmitters, which can impact our ability to tackle stress. Certain B vitamins such as thiamine and niacin can help to stabilise your mood and aid concentration. Others such as pyridoxine helps to create neurotransmitters like mood-influencing serotonin. Supporting optimum brain function, melatonin and serotonin production is an essential part of stress and anxiety management.
This amino acid is found is green tea and is thought to be a key component of stress reducing supplements. It impacts certain chemicals in the brain, including serotonin, which impacts our general mood, dopamine or the so-called ‘feel-good’ hormone and gamma-aminobutyric acid, all of which impact our reaction to stress and anxiety.
Taurine is a chemical known as an amino sulfonic acid, which occurs naturally in the body. Taurine is primarily found in animal proteins such as meat, seafood and dairy. As such, people observing a vegan diet may have lower taurine levels than those who eat animal proteins. The main functions of this chemical are to regulate minerals in the cells, support the central nervous system, regulate the immune system and maintain hydration in your cells. Crucially, taurine also acts on the gamma-aminobutyric acid neurotransmitters which slow down cell activity. This essentially helps to keep our minds relaxed.
Magnesium plays a role in hundreds of reactions within the body, including maintaining proper brain function and regulating the nervous system and neurotransmitters. Due to its influence on brain function and mood, low levels of magnesium have been linked to an increased risk of depression and anxiety. Magnesium is also known as “nature’s relaxant” due to its ability to relax the body both mentally and physically.
Valerian root is a plant that has been used as part of natural medicine since the time of the Romans. It is commonly used to make supplements such as capsules and tablets as well as in teas. It contains various compounds including flavonoids, which have anti-inflammatory properties and low levels of gamma-aminobutyric acid, which reduces excitability in the nervous system and is one of the main neurotransmitters responsible for sleep regulation. These compounds promote a calm state and interact with the chemicals involved in regulating our moods.
7. Lemon balm
A lesser-known member of the mint family, this calming herb has been used to ease indigestion, reduce stress and promote sleep for many years. It is said to reduce negative mood effects and boost relaxation. Similarly to chamomile, lemon balm can also help to ease insomnia and other sleep disorders.