In another study in 34 people, drinking a beverage containing mg of L-theanine and other nutrients lowered levels of the stress hormone cortisol in response to a stressful task that involved multitasking L-theanine is well tolerated and safe when supplemented with at its effective dose for relaxation, which ranges from — mg per day in capsule form 29 , That said, drinking tea is unlikely to have any noticeable effect on stress.
Nonetheless, many people find the act of drinking tea to be relaxing. B complex vitamins usually contain all eight B vitamins. These vitamins play an important role in metabolism by transforming the food you eat into usable energy. B vitamins are also essential for heart and brain health Food sources of B vitamins include grains, meats, legumes, eggs, dairy products, and leafy greens.
Interestingly, high doses of B vitamins have been suggested to improve symptoms of stress, such as mood and energy levels, by lowering blood levels of the amino acid homocysteine 34 , 35 , High levels of homocysteine are associated with stress and an increased risk of several conditions, including heart disease, dementia, and colorectal cancer 37 , 38 , 39 , Another study observed similar results, suggesting that supplementing with B vitamins as part of a multivitamin and mineral supplement may improve mood and stress by lowering homocysteine levels Vitamin B complex supplements are generally safe when taken within the recommended dosage ranges.
However, they may cause harmful side effects like nerve pain when taken in large amounts. Kava Piper methysticum is a tropical evergreen shrub native to the South Pacific islands Its roots have traditionally been used by Pacific Islanders to prepare a ceremonial beverage called kava, or kava kava.
Kava contains active compounds called kavalactones, which have been studied for their stress-reducing properties. Although the supplement form is considered safe for most adults and children, it can cause side effects like insomnia and stomach upset, particularly at doses over mg.
If you are one of the few that has this reaction, try it in the morning. Michelle Konstantinovsky is an experienced writer, regularly producing content on a variety of wellness-oriented topics ranging from breaking health news to fitness and nutrition.
To read more of her work, visit www. Any general advice posted on our blog, website, or app is for informational purposes only and is not intended to replace or substitute for any medical or other advice. If you have specific concerns or a situation arises in which you require medical advice, you should consult with an appropriately trained and qualified medical services provider.
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Table of Contents. How Vitamins Affect the Body. Vitamins for Stress Relief. Are Multivitamins Enough? The Effects of Vitamins. Was this page helpful? Thanks for your feedback! Sign Up. What are your concerns?
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Related Articles. Can Benadryl Be Used for Anxiety? The Mental Health Benefits of Sunlight. The 13 Best Massage Oils of How to Treat Depression Without Medication. What it is: Magnesium is a mineral the body uses to regulate dozens of processes, from the functioning of nerves and muscles to the synthesizing of protein and bone.
Benefits: So far, research points to magnesium as possibly being helpful in people who have mild anxiety. A review of 18 studies published in May in the journal Nutrients found that magnesium supplements may improve stress and anxiety but also noted that the quality of the evidence was poor and more research needs to be done before magnesium can be established as a stress reducer.
How you use it: Magnesium is found in green leafy vegetables, nuts, seeds, legumes, whole grains, and some breakfast cereals and other fortified foods. The ODS recommends to mg of magnesium a day for most women and to mg for men. If you opt for a supplement, consider magnesium aspartate, citrate, lactate, or chloride, which are absorbed better than magnesium oxide or sulfate, according to the ODS.
What it is: Melatonin , a hormone made in the pineal gland, is released when it gets dark, helping keep your internal clock on track and prime your body for sleep.
Benefits: Melatonin is famous for helping people nod off at night, but it may also help lower anxiety levels in people who are scheduled for surgery. A review published in April in the Cochrane Database of Systematic Reviews of more than people found that melatonin may be as effective at reducing anxiety presurgery as midazolam , a sedative.
How you use it: Melatonin supplements are easy to find as tablets, capsules, and drops; most come in doses of 1 mg or 5 mg. What it is: Also known as golden root and arctic root, the Rhodiola rosea plant grows in the frigid mountains of Europe and Asia as well as the Arctic and has been used as a remedy for stress.
Benefits: A review published in January in International Journal of Psychiatry in Clinical Practice concluded that Rhodiola rosea extract may be effective in treating stress symptoms and preventing chronic stress and its complications.
And a study published in December in the journal Phytotherapy Research found that people who were given Rhodiola rosea reported a significant reduction in anxiety, stress, anger, confusion, and depression as well as a significant improvement in mood at the end of 14 days. The researchers caution, however, that more research is needed in order to determine if Rhodiola causes these effects. What it is: Lemon balm, or Melissa officinalis , is a lemon-scented herb that was commonly found in Europe in the Middle Ages but is now cultivated around the world.
Traditionally, it was used as a mild sedative and calming agent and is now being researched for its possible antianxiety effects.
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