Vitamins for stress

Stress is not always bad, as a right level of stress will keep us focused and in some cases even motivate us. At some point in our life, most of us have felt some stress; it can either be physical stress or stress to the mind. When the pressure becomes long-term to the extent of influencing the quality of your life, mood, and relationship, then it becomes a problem. [1]

Though not related, stress can cause a buildup of an emotional state known as anxiety. This is the reason today’s article is going to cover vitamins for stress and anxiety. Stress is unpleasantly ranging from mild anxiety to intense fear. Just as some levels of stress is healthy, so is certain levels of anxiety. If it starts to affect your daily basis functions, it becomes an issue.

Stress and Anxiety Causes

Personality traits, for example, perfectionism and low self-esteem, can cause you to develop stress.
A significant deficiency in vitamins for stress such as magnesium and group B vitamins has also been deemed to be a significant factor in stress and anxiety build up.
Major life events changes, for example, the death of a loved one, job redundancy, and divorce can trigger stress and anxiety.
Work problems, financial problems, ill health, issues in your relationship and the current life pace if not checked, can trigger stress.

Stress and Anxiety Symptoms

The effects of stress and anxiety manifest differently in each person. Though a range of symptoms may affect some, others will only show at most two symptoms. The following show some examples of symptoms exhibited by stress-prone individuals.

Diarrhea, constipation, and nausea caused by upset stomach
Tense muscle in the neck and back, aches and pains
Little energy
Lack or inadequate concentration
Irritability
Having broken patterns of sleep or experiencing falling asleep difficulties
Sweaty hands or feet
Dizziness
Dry mouth
Uneasiness
Having feelings of panic or fear

Studies have shown that prolonged stress reduces the number of minerals and vitamins in our body. A healthy diet helps elevate the amount of vitamins robbed by stress and anxiety. When planning your meals, an anti-stress diet is sure to include meals that have the following nutrients.

The Best Vitamins for Stress

B Complex Group

Depression and in some sense anxiety, has been shown to be a result of unhealthy levels of B vitamin essentials. Low levels of B1, B9, B3, B6 and B12 can induce stress. Nutritionists have in the past included a subscription of B vitamin supplement in a patient exhibiting stress-inducing symptoms. The B vitamin supplements have a direct positive effect on serotonin, norepinephrine, and dopamine, which are important brain neurotransmitters.

Balancing and metabolizing neuro-toxic chemicals related to stress and anxiety conditions are significantly encouraged by B vitamin presence in our bodies. Not only do B vitamins dictate the response time and how well you handle stressful situations but also are primal for the for the efficient functioning of your nervous system.

Healthy digestive system maintenance works at its best when the availability of the B vitamins is at their maximum. This helps in the efficient production of energy from your cells, which in turn act as a crucial event, as when experiencing a stressful time, the amount of energy used increases significantly. [2]

Replenishing the B vitamins is essential as the body does not retain them for a long time. The following foods supply B vitamins in large amounts.

Dried fruit
Nuts
Eggs
Seafood
Lean meat
Whole grain, for example, brown rice
Yeast extracts
Green vegetables
Seeds
Dairy produce
Lentils and other pulses

Vitamin C

Research carried out in the USA shows that the stress hormones in the blood are significantly reduced when a person ingests high doses of vitamin C. Any person experiencing long-term stress has been subscribed greater quantities of C vitamin. The Reference Nutrients Intake (RNI), indicates the recommended amounts of a nutrient a person may consume on a given day under normal circumstances. Dosages of a highly stressed person must be larger than the RNI. By offering a greater dosage than normal, it helps maintain the weakened immune system, when the body is experiencing stress. [3]

Vitamin C rich Foods

Citrus fruits including oranges, lemons, mandarins, grapefruit and limes
Berry fruits including strawberries, blackcurrants, blueberries, kiwi, melon and cantaloupe
Vegetables such as sprouts, cabbages, broccoli, potatoes, Brussels, peppers tomatoes and peppers

Magnesium

Magnesium is arguably the most important mineral in stress maintenance. When you are stressed, the magnesium quantities excreted is comparatively larger that during normal body function. The muscle tension and cramps you experience during a stressful time are due to magnesium deficiency. [4]

Magnesium activates the stress response, causing an influx of calcium into the body cells. During normal body function, the ratio of magnesium to calcium is 10000 to 1. During a stressful event, the levels of magnesium drop causing the increase of calcium, when the cells experience such an imbalance they go to a hyperactive state. The effects a hyperactive state causes lead to painful cramping due to muscle contraction. Remember that magnesium is a primal mineral for muscle relaxation, thus a vitamin for stress.

Foods Rich in Magnesium

Nuts
Sesame seeds
Green vegetables
Wholegrain cereals
Pulses
Dried figs

Calcium

Like magnesium, calcium aids in the efficient functioning of muscles and nerves. In times of stress, it is also needed in vast amounts to maintain the magnesium to calcium ratio.

Foods Rich in Calcium

Leafy green vegetable
Canned fish
Low-fat yogurt and cheese
Skimmed or semi-skimmed milk
Pulses

Zinc and copper

These mineral are a complement to each other; they function as a boost to the immune system and fighting infectious diseases. In persons experiencing stress, their levels tend to decrease. Consume foods like, red meat, nuts, sunflower seeds, whole grain, daily produce and oysters to maintain an active vitamin for stress. They also stimulate pathways used for stress signaling.

The Bottom Line

In addition to the above vitamins, nutritionists prescribe a diet full of potassium, chromium, iron, and selenium. Make sure not to stress your mind, as it is the most important part of your immune system. Feeding the brain with the essential stress relieving vitamins and minerals is the best option to curb stress.

References:

[1] http://www.onemedical.com/blog/all-stress/stress-supplements/

[2] https://naturesown.com.au/concern/mood-stress-and-anxiety/

[3] http://www.health.com/health/gallery/0,,20909426,00.html

[4] www.womensfitness.net/top10/anti-stress-nutrients/