Multi-vitamin
For individuals
who are under excessive amounts of stress, a multivitamin is highly
recommended. Often times, stress can cause
the maldigestion and malabsorption
of certain nutrients. It would be appropriate
and beneficial to supplement the
diet with a multivitamin and mineral
supplement.
One study
found that supplementation with a
multivitamin, in conjunction with probiotics
(good bacteria for our guts), resulted in a 40.7% improvement in
stress. Individuals also reported a
29% decrease in infection rates, and a
91% decrease in GI complaints. The
study concluded that a multivitamin
plus probiotics was suitable to
reduce the subjective feeling of
stress, as well as improve the
overall functioning of immune
and GI systems. [3]
Another study of a multivitamin with
added calcium, magnesium, and zinc, found that anxiety and perceived
stress were significantly lower
compared to placebo. Participants
also reported being less tired and
having greater concentration. Fewer
somatic (physical) complaints were
also registered compared to placebo. [4]
Vitamin C
Vitamin C is a
potent antioxidant and enhances
immune system function. High
doses of vitamin C have been proven
effective as a treatment for stress. It has been shown to reduce
certain symptoms
of stress, such as increased blood
pressure and excessive cortisol
secretion. Vitamin C was significantly more
effective than placebo at reducing
the feelings of stress as reported
by individuals. [5] In another study, vitamin C was shown
to increase the urinary excretion of
adrenalin after a stressful
situation. [6]
Vitamin B6
Vitamin B6 is
involved in the production of
certain neurotransmitters in the
brain, specifically serotonin and
GABA. It is also known to down
regulate cortisol activity. Vitamin
B6 has shown significant benefit in
treating mood and affective
disorders. It can decrease the fight
or flight mechanism by decreasing
sympathetic nervous system output. It is also effective at decreasing
the body's response to cortisol in
the different organ systems. [7]
Vitamin B12
Vitamin B12 has
been shown to be an effective treatment for stress.
Although it has not
been extensively studied, preliminary
results show that levels
of B12 in the body are inversely
correlated with self-perceived
stress. Vitamin B12 supplementation
may also be helpful at reducing the
symptoms of stress-related
conditions, such as
depression, anxiety, and mental
confusion. [8]
Antioxidants
Stress
has been shown to increase the
oxidative stress in the body. To
combat this increase in oxidative
stress, antioxidant supplementation
is recommended. The most potent
antioxidants for combating stress are
thought to be Vitamins A,
E, and C. [9] It is possible that by reducing the
amount of oxidative stress on the
tissues, the damage caused by stress
and stress hormones can be minimized
or reduced. This may be protective
against the development of chronic
diseases that can often be the
end result of chronic stress.
Rhodiola
Rhodiola is a
botanical medicine that is useful as
a treatment for stress. It is known
as an adaptogen herb; helping the body
to cope with
stressful situations by reducing
one's overall
stress response. It also functions
to help restore the stress response
if it is less active. Being an adaptogen,
rhodiola also helps to maintain a
balance in the hormonal systems that
operate in the body.
In study, rhodiola
supplementation has resulted in
improvements in physical fitness,
mental fatigue, and motor function
tests (compared to placebo) when
administered to students after being
in a stressful situation. Its
supplementation also resulted in improved
cognitive function during
and after the test. Students also
reported an increase in the
subjective feeling of well-being. [10]
