Unless you are a monk living alone on some remote mountain, you are going to be subjected to stress. A certain amount of stress isn’t a problem but many people today are facing daily stress that never eases up. Ongoing stress has been proven to cause both psychological and physical damage. This starts an ongoing cycle that is difficult to break.
The stress causes your body not to function properly. This dysfunction makes it difficult for your body to gain the benefits of the food you eat. This causes a lack of certain vitamins, vitamins needed to help you deal better with stress. Any further stress is even more difficult to deal with, causing even more physical upset.
There is a way to help break that cycle, get your physical health back to where it should be, and be able to cope with daily stress better. Here are the vitamins that need to be at optimal levels in your system to help combat stress and its effects.
Best Anti Stress Vitamins to Take
The following vitamins and two essential minerals are the ones that will benefit you in the stress-related category. In most cases, you can get the required amount necessary by including the foods that contain these vitamins in your regular diet. At other times, choosing a good multi-vitamin will do the trick.
When choosing a multi-vitamin, try to choose one that has an even mix of vitamins. This means picking one that has 100 percent of each vitamin is better than choosing one that has perhaps 200 percent of one vitamin, 70 percent of a second and 150 percent of a third. Try for an even percentage rate for the most benefit.
The B vitamins are the most important where stress relief is concerned. These vitamins are responsible for proper nerve function, adrenal function and the release of the neurotransmitters that are responsible for relaxation and stress management. These vitamins actually give you increased energy, but at the same time, they increase your ability to deal with stress by increasing mood and resilience.
*B6 regulates the absorption of stress hormones epinephrine and norepinephrine. It also helps in the production of the “feel-good” chemicals GABA, serotonin, and dopamine.
*B1 strengthens your immune system and regulates sugar production
*B3 suppresses inflammation, which is one of the main causes of the release of stress hormones.
*B5 helps regulate the stress hormones released by the adrenal glands and is essential for good memory.
*B12 – Keeps the mind from exhibiting many psychiatric symptoms and is responsible for keeping the brain and nervous system healthy.
Many foods include one or more of the B vitamins. Try to include the following in your diet on a regular basis:
*Liver and organ meats
You hear a lot about taking Vitamin C to help with the symptoms of the common cold. This is because Vitamin C is important for a fully-functioning immune system. Vitamin C is also essential in producing norepinephrine and cortisol, both hormones that help you deal with stress. When you are low on this vitamin, your body can’t effectively deal with even the small stressors that come with daily life. Vitamin C is also needed for your body to process serotonin, which is necessary for a positive mood.
For additional Vitamin C in your system, include the following foods in your daily diet:
*Red and green peppers
*Broccoli, Brussels sprouts, Cauliflower
Vitamin A reduces the production of stress hormones and it boosts your immune system. You don’t hear much about this important vitamin but if it is lacking in your system, you can’t combat illness or stress.
Some of the best foods to include in your diet to get Vitamin A are:
*Seasonings such as chili powder and parsley
Vitamin E offers many benefits, both externally and internally. This is one of the biggest anti-oxidant vitamins and it helps reduce the rate that your nerves and brain deteriorate, allowing for the stronger production of the necessary anti-stress chemicals.
A few of the foods to include in your diet for added Vitamin E are:
Magnesium has a role in over 600 metabolic functions, making it one of the most important minerals in your body. It has even been called “nature’s Valium” because it plays such a huge role in stress-reduction. This mineral is removed from your body when you urinate, and many people have increased urination when they are stressed. This makes you less able to deal with stress, which releases even more magnesium. Unfortunately, there are also over 200 medications that have been proven to either block the absorption of magnesium or deplete your body’s supply. This is one of the most difficult minerals to keep optimal levels of even if you have a healthy diet.
Foods that do include Magnesium are:
*Nuts and seeds
Zinc is found most often in the hippocampus and other areas of the brain. It works with the B vitamins to help produce serotonin and is essential in helping you regulate your response to stress.
The best foods to replenish a low zinc supply are:
You can’t eliminate stress from your life completely, but you can help reduce the effects it has on your physical and mental health. Including enough of the foods rich in stress-reducing vitamins and including a good vitamin supplement all go a long way to allowing you the happy, healthy life you deserve.