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8 Vitamins and Supplements to Help Manage Your Stress

March 26, 2019

What vitamins should I take for stress?

Unfortunately, stress is an inevitable part of life. While we can’t always control other people or our circumstances, we can take steps to create a stress management plan. Managing stress and minimizing the amount of stress you allow into your life can have an affect on both your physical and mental health.

What does stress do to your body?

When your body is under stress, the stress hormones adrenaline and cortisol are released into the bloodstream to constrict your blood vessels in an effort to distribute more oxygen throughout the body. In instances in which your body is in danger and you need to react quickly, stress hormones can trigger a natural fight or flight instinct.

READ MORE: Guide to Supplements for Women

Side Effects of Excessive Stress on the Body

In today’s high-stress, fast-paced world, many people have a higher than optimal level of stress hormones in their blood stream at all times. The danger in this is that your blood pressure will not only remain elevated, but you will also experience anxiety, restlessness, and other mental and physical effects of too much adrenaline and cortisol. In order to lower your risk of heart disease, mental health disorders, and other unwanted side effects of stress, create a stress management plan that can help you cope.

READ MORE: What is CBD oil? Does it really work?

What can I do to manage stress?

Getting the recommended amount of exercise of 15-30 minutes per day, staying hydrated, and eating healthy meals with natural ingredients can help your mind and body cope with stress. Ensuring you get the proper amount of exercise and a healthy diet can also reduce your risk of stress-related concerns such as high blood pressure, heart disease, obesity, and more. These conditions make it harder for your body to regulate stress hormones, and evidence has shown consistently high levels of the stress hormone cortisol can significantly increase your chances of having a heart attack.

Magnesium Supplements for Stress

Magnesium is a natural muscle relaxer that can help soothe tense muscles and promote relaxation. In fact, magnesium plays a role in hundreds of vital functions, and yet research indicates many people have magnesium deficiencies. Whether you’re searching for natural stress relief supplements or you’re simply interested in learning more about natural ways to achieve optimal health and wellness, magnesium supplements can be an important part of your routine.

How do magnesium supplements help with stress?

Magnesium works to counteract stress by binding to gamma-aminobutyric acid, or GABA, receptors in the brain. When GABA levels are low, this can lead to

  • Anxiety
  • Nervousness
  • Restlessness
  • Irritability
  • Insomnia
  • Increased Stress

Magnesium supplements have also been shown to stabilize blood sugar levels and reduce inflammation, both of which can lead to less stress and anxiety.

Types of Magnesium Supplements

The best source of magnesium is nature itself. Magnesium can be found in:

  • Bananas
  • Beans
  • Chocolate with 70% or more raw cacao
  • Nuts
  • Spinach
  • Seeds
  • Turnip Greens
  • Yogurt

Vitamins and supplements with magnesium can also be added to supplement a magnesium-rich diet. It’s important to note, however, that there are various kinds of magnesium supplements available, and which one you choose plays an important role in the type of results you’ll see. Choosing a magnesium supplement formulated with magnesium citrate like this one for optimal stress relief benefits.

Type of Magnesium


Magnesium Chloride

Detoxification + Nervous System Function

Magnesium Citrate

Constipation Relief + Stress Relief

Magnesium Glycinate

Relaxation + Nerve Pain Relief

Magnesium Malate

Improved Energy + Muscle Pain Relief

Magnesium Orotate

Improved Energy + Cardiovascular Health

Magnesium Oxide

Constipation Relief + Blood Pressure Regulation + Blood Sugar Regulation

Magnesium Sulfate

Detoxification + Relaxation + Improved Sleep + Constipation Relief

Magnesium Taurate

Cardiovascular Health

Magnesium Threonate

Brain Health + Relaxation + Stress Relief + Memory and Cognitive Function

Vitamin D Supplements for Stress

Low vitamin D levels have been linked to increased levels of anxiety, depression, and stress to such an extent that we recommend each and every patient experiencing any of these situations have their vitamin D levels evaluated. Study after study indicates the direct link between vitamin D levels and mental health is so strong that adding just 1,000 IU of vitamin D per day can reduce:

  • Fatigue
  • Feelings of Depression or Anxiety
  • Joint Pain
  • Mood Swings
  • Muscle Cramps
  • Weakness

Speak with your healthcare provider before adding any supplements to your healthcare routine. If you’ve received the green light to add more vitamin D, consider a supplement which combines vitamins D and B as well as magnesium, all of which have been shown to counteract the effects of stress.

Valerian Root for Stress

Valerian root is a naturally-occuring herb which has been used for centuries as a sedative and has also proven to be effective at treating insomnia and menstrual cramps while improving blood pressure and anxiety. Valerian root can help individuals with the following:

  • Trouble falling asleep
  • Trouble staying asleep
  • High blood pressure
  • Anxiety or restlessness
  • High stress level

Valerian root is often combined with passionflower and magnesium to treat both anxiety and insomnia. Choosing a supplement which includes valerian root, passionflower, and magnesium can help you cope with stress, and it can help you get a more restful night’s sleep.

READ MORE: What Your Hormone Levels Indicate

Ashwaganda for Stress

Another option for stress management is an herbal medicine called Ashwaganda. Sometimes called "Ayurvedic ginseng," Ashwaganda supports and adds "life" but without the heating effect of ginseng, Ashwaganda is an adaptogen herb that helps cradle and gently fortify the adrenal system. Meant to be taken over time, regular use can lead to a healthier response to stress and less stress hormones as well as help with fatigue and burn out.

CBD Oil for Stress

Research indicates CBD oil can be beneficial for calming anxiety and providing stress relief. Anecdotal data is pouring in at Riverside Village Pharmacy next door from patients who have tried the CBD oils they carry for stress. One option combines a small dose of CBD oil with Ashwaganda. Daily use of CBD oil helps balance your endocannabinoid system and can help you reduce stress and "fight or flight" response over time.

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