In the midst of juggling a demanding job, family responsibilities, and personal aspirations, 35 year old Kiara found herself overwhelmed with stress and anxiety. She had sleepless nights, and constant worry became her new ‘normal’. It began to affect her productivity and happiness.

Kiara wanted a solution; a way to get out of this stressful and constantly anxious state of mind. Taking a break was not an option she could afford. Then one day, over a random conversation with a friend, she learned about the potential benefits of dietary supplements in alleviating stress and anxiety. She consulted a healthcare professional and started taking recommended supplements for stress relief. Gradually, Kiara’s life changed for the better.

In today’s fast-paced world, stress and anxiety have become ubiquitous health concerns. This blog we shall explore how to relieve stress naturally, the role of dietary supplements in managing stress and anxiety. But before we begin, we must also advise you to consult a healthcare professional before starting any supplement regimen or popping mental stress relief tablets.

Understanding Stress and Anxiety

In common parlance, we often use the words ‘stress’ and ‘anxiety’ interchangeably. But in medical terms, they are two distinct conditions.

Stress is the body’s response to external pressures. It can be positive (eustress) or negative (distress). We experience stress due to work deadlines, financial worries, and life changes. Symptoms of stress can range from headaches and fatigue, to muscle tension and digestive issues.

On the other hand, anxiety is characterized by persistent, excessive worry that interferes with daily life. It can manifest through symptoms like restlessness, rapid heartbeat, and difficulty concentrating. Common causes of anxiety include genetic predisposition, traumatic experiences, and chronic stress.

Both conditions can significantly impact your daily life and long-term health, and contribute to issues such as sleep disorders, weakened immune function, and increased risk of chronic diseases.

The Basics of Dietary Supplements

Dietary supplements are products intended to supplement your diet and provide nutrients that may be missing or insufficient in it. It comes in various forms such as capsules, tablets, powders, and liquids and encompass a wide range of vitamins, minerals, herbs, amino acids, and enzymes. Unlike traditional medications, which are designed to treat specific diseases or symptoms, dietary supplements aim to support overall health and well-being.

Dietary supplements relive stress naturally, as they address nutritional deficiencies and support bodily functions that help manage stress and anxiety. It supports neurotransmitters and the nervous system, and also reduce inflammation and oxidative stress.

Neurotransmitters are chemical messengers in the brain that play a crucial role in regulating mood and stress responses, while the nervous system is integral to how the body responds to stress. Chronic stress can lead to inflammation and oxidative stress, which can further exacerbate anxiety and other mental health issues.

The continuous release of the ‘stress hormone’, cortisol, from the adrenal glands keeps the body in ‘fight or flight’ mode over a long period of time, causing problems like weight gain, high blood pressure, sleep problems, and a weakened immune system.

Apart from the above, nutrient deficiencies in general can exacerbate stress and anxiety. When your body lacks essential nutrients, it struggles to perform basic functions that keep you calm and balanced. This makes it harder to manage everyday stress and can amplify feelings of anxiety. Think of nutrients as the key ingredients in a recipe for a well-functioning body and mind.

Missing any of these ingredients can throw everything off balance, making it much harder to deal with stress and anxiety. Dietary supplements for stress relief help address these deficiencies, ensuring that the body has the necessary resources to manage stress effectively.

Key Supplements for Stress and Anxiety

Let’s elaborate on the key stress relief supplements and how they work.

• Magnesium: Magnesium is an essential mineral known for its role in muscle relaxation and nervous system support. It helps regulate neurotransmitters that send messages throughout the brain and body, playing a crucial role in managing stress levels. AIC’s Optimal Magnesium Care is a high efficiency magnesium complex, specifically formulated to improve sleep, anxiety and mood, while supporting nerve and muscle function and promoting healthy bones.
• Omega-3 Fatty Acids: Traditionally found in fish oil, Omega-3 fatty acids are known to improve mood and reduce stress levels. It helps lower the production of stress-related hormones and support brain function. Unlike other brands, AIC Vegan Omega 3 Oil and Brain + Heart Care comes from 100% vegetarian sources that have proved to be better than fish oil. Apart from stress relief, it also supports heart, brain, eye, skin, muscles, joint and bone health.
• B Vitamins: B vitamins – including B1 (thiamine), B6 (pyridoxine), and B12 (cobalamin) – play a vital role in energy production, combating fatigue and immune system. They support the nervous system and help the body manage stress more effectively.
• Vitamin D 3: Vitamin D is crucial for mood regulation and overall mental health. Low levels of vitamin D have been linked to increased risk of depression and anxiety. The best source of Vitamin D3 is direct sunlight. Ideally, you should be exposed to the sun for 30-60 minutes per day.
• Zinc: It supports immune function and has a role in brain health. It can help manage stress by regulating the body’s stress response and reducing inflammation. AIC’s ZMA+ Care provides Zinc, Magnesium and Vitamin B6. It strengthens bones, muscles and supports heart health apart from providing immune support and anxiety relief.
• Melatonin: Adequate sleep is crucial for managing stress and anxiety. Supplementing with melatonin – a hormone that regulates sleep-wake cycles – can help improve sleep quality and duration, thereby reducing stress and promoting a sense of calm.
• Ashwagandha: Ashwagandha is a herb known for being a good supplement for anxiety. for its ability to reduce stress and anxiety. It reduces stress by balancing cortisol levels, and supporting overall mental and physical well-being.
• L-theanine: Commonly found in tea leaves, L-theanine is an amino acid that promotes relaxation without causing drowsiness, and can help improve focus and reduce anxiety. By increasing the production of calming neurotransmitters like GABA, L-theanine helps create a sense of calm.
• Glycine: This amino acid supports healthy sleep and cognitive function. It has a calming effect on the brain and is a natural anxiety supplement that helps reduce the symptoms of anxiety. Glycine also supports the production of serotonin, a neurotransmitter that regulates mood.

How Dietary Supplements Work

The effectiveness of a dietary supplement depends on its bioavailability; meaning, the proportion of the nutrient that is absorbed and utilized by the body. High-quality supplements are formulated to maximize bioavailability, ensuring that the body receives the necessary nutrients.

Once ingested, supplements are broken down in the digestive system. The nutrients are then absorbed into the bloodstream and transported to various cells and tissues where they are needed. For example, magnesium is absorbed in the small intestine and then used by the nervous system to regulate neurotransmitter activity.

Apart from magnesium, supplements like B vitamins, and Omega-3 fatty acids are crucial for producing and utilizing neurotransmitters such as serotonin, dopamine, and GABA (gamma-aminobutyric acid). Magnesium enhances the activity of GABA, which is classified as an ‘inhibitory neurotransmitter’ because it stops the passing of chemical messages. Higher GABA activity leads to a calming effect on the nervous system.

Omega-3 fatty acids reduce chronic inflammation that can exacerbate stress and anxiety, while also supporting brain and cognitive health. Anxiety supplements like vitamins C and E act as antioxidants, protecting cells from oxidative stress, which can damage cells and tissues, including those in the brain. Reducing oxidative stress helps maintain overall mental health and resilience against stress.

Choosing the Right Supplements

When selecting stress relief supplements, it’s important to choose high-quality products from reputable brands. Ensure the supplement has been tested by an independent organization for quality and purity. Check the ingredient list and avoid supplements with unnecessary additives or fillers.

One size doesn’t fit all. Everyone’s nutritional needs are different. Consider your individual needs and choose supplements that address your specific deficiencies and health concerns.

Some supplements can interact with medications or other supplements that you might already be taking. Be aware of such potential interaction. Always consult with a healthcare professional before starting a new supplement regimen.

Bear in mind that some supplements are better absorbed when taken with food. Combining supplements with stress reduction techniques such as mindfulness practices, regular exercise, a healthy diet, exposure to sunlight, grounding, drinking enough structured water etc., can enhance their effectiveness in managing stress and anxiety.

Safety Considerations and Recommendations

While stress relief supplements can be beneficial, it is important to use them safely. Beware of potential side-effects, and follow recommended dosages. Taking more than the recommended amount is usually the reason that can lead to adverse effects.

Dietary supplements can play a valuable role in managing stress and anxiety by providing nutritional support and addressing deficiencies that contribute to these conditions. However, they should be used as part of a holistic approach to mental health that includes a healthy diet, regular exercise, and stress-reduction techniques.

Always consult with a healthcare professional before starting any new supplement regimen to ensure it’s safe and effective for your individual needs. By taking a comprehensive approach to managing stress and anxiety, you can improve your overall well-being and quality of life.