EDITOR’S NOTE:

We were already a stressed-out society before, but after the last two months, I think it’s safe to say that stress is a stranger to no one. Stress in general can be hard to cope with, but stress from uncertainty and social isolation can overwhelm, and it’s often accompanied with anxiety and depression. Intense stress undermines the optimal functioning of our immune system, makes it harder to make rational decisions, and drives our fear response, which can be felt throughout the body, from adrenaline on overdrive to a cardiovascular system that bears the brunt of it. I hope in the months to come, as we emerge from this global crisis, we all treat ourselves and one another more gently, and prioritize taking care of the mental and physical wellbeing of everyone in our society. The following article is an updated and revised reprint from the April 2015 good4u^sm Health Hotline; we think it’s more pertinent now than it’s ever been.

Stress-Buffering Supplements

Along with a nutrient-dense diet and mindful practices, there are a number of specific nutrients and herbs that can provide the body with even more support during times of stress. These are some of the most helpful ones.

B-Complex Vitamins

The B-complex vitamins have been recognized as anti-anxiety and anti-stress nutrients since the 1940s —they are also among the first to be depleted during times of stress. The body needs these vitamins, along with several other nutrients, to make serotonin and other calming neurotransmitters. In an Australian study, researchers gave a daily high potency B-complex supplement to 60 men and women who were experiencing intense workplace stress. By the end of the three-month study, the supplements significantly reduced personal strain, depression, dejection, confusion, and anger. Other studies have found a multivitamin (which contains the B-complex) or the combination of a B-complex and vitamin C also reduce stress and improve mood. Vitamin B1, or thiamine, has been successfully used to treat some of the symptoms of anxiety, including insomnia, nightmares, diarrhea or constipation, chest pain, depression, aggression, and headache at doses of 250 mg daily.

Try: A high-potency B-complex supplement containing 20 to 50 mg of vitamins B1, B2, and B3 and/or an additional 250 mg of vitamin B1.

Magnesium

In one of its many important roles in the body, magnesium acts as a stress “gatekeeper.” Part of the stress response involves calcium entering neurons in the brain, causing them to fire; if there isn’t sufficient magnesium to move calcium out of the cell, neurons become overloaded with calcium, fi re too frequently, and eventually die. Magnesium can also suppress the release of stress hormones and may prevent the adrenal hormones from penetrating the bloodbrain barrier. It is another nutrient that is quickly depleted in stressful times. Try: 300-600 mg daily. EPA & DHA. Two studies have found that the omega-3 fatty acids EPA and DHA can ease feelings of stress and anxiety.

Try: 500-1,000 mg total of a combination of EPA and DHA daily.

Vitamin C

This vitamin is needed for normal adrenal function. A study conducted at the National Institutes of Health found that the first symptoms of vitamin C deficiency were irritability and fatigue—two of the more common responses to stress.

Try: 1,000-2,000 mg of vitamin C daily.

Adaptogens

Some herbs are considered adaptogens, meaning that they enhance the body’s ability to adapt to stress.

Rhodiola

Rhodiola improves adrenal function and can help with stress-related fatigue. It has also been found to be more effective than some conventional antidepressants for depression and is cardioprotective during times of stress.

Try: 200-300 mg daily.

Eleuthero

Eleuthero, sometimes referred to as Siberian ginseng, helps the body cope with stress and may support immunity.

Try: 200-300 mg daily.

BACOPA

This Ayurvedic herb has traditionally been used for a range of mental conditions, including anxiety. Compounds in the herb have been shown to increase brain serotonin, a neurotransmitter that promotes feelings of wellbeing and happiness, and have an anxiety reducing effect.

Try: 200-400 mg daily.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, prevent or cure any disease.

References Available Upon Request