Healthy Mind

Supplements and vitamins for stress

There are many strategies to mitigate the effects of daily stress; one of them is the use of supplements and vitamins that improve mood and the feeling of well-being. Why are they beneficial? What are the most recommended?

First of all, it should be remembered that stress is a form of nervous tension that can cause difficulties on a physical and mental level. In turn, it is related to conflict situations, social problems, dissatisfaction, among others.

However, as some studies show , adequate nutrition has a positive impact on mental health and facilitates stress management. To learn more about it, we invite you to continue reading.

Supplements and vitamins for stress

Stress usually occurs as a result of situations that cause pressure and overload. Without proper intervention, it lasts over time and is increasingly difficult to cope with. Likewise, it may be caused by poor eating habits and a deficiency of certain essential nutrients.

Fortunately, it is proven that there are supplements and vitamins that help with mental health and help reduce the symptoms associated with this disorder. Although it is necessary to identify the origin of the same to be able to solve it, these are an ideal complement to achieve well-being.

The most common nutritional deficiencies seen in patients with stress, as well as in other mental disorders, are omega 3 fatty acids, B-complex vitamins, minerals, and amino acids that are precursors to neurotransmitters.

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Omega-3 fatty acids

Several studies link the regular consumption of fish with a low incidence of this problem. This, in turn, has been shown to be a direct result of the intake of omega 3 fatty acids.

One or two grams of this compound, taken daily, is the accepted dose for healthy individuals; however, for patients with mental disorders, up to 9.6 grams is suggested to be safe and effective.

Omega-3 fatty acids
Omega 3 fatty acids have been extensively studied for their health benefits. For this reason, today it is known that they contribute to alleviate the effects of stress.

Vitamin A

People with stress may have low levels of vitamin A or beta-carotene. A study published in the Indian Journal of Psychiatry found that those who consumed source foods or supplements of this compound felt better , especially if they combined it with vitamins C and E.

In addition, a low content of this nutrient can increase the risk of suffering from anxiety . A safe way to achieve the recommended intake is to eat orange foods, such as carrots, squash, mango, papaya, among others.

Vitamin B supplements

One of the effects of B vitamins is to lower blood levels of the amino acid homocysteine. With this, it is possible to alleviate the symptoms caused by stress, an improvement in mood is obtained and energy levels increase. Plus, these are essential for heart and brain health.

Food sources that contain them include:

  • The eggs.
  • The meat.
  • The grains.
  • Legumes.
  • Dairy.
  • Green leafy vegetables.

In a study published in Human Psychophamacology, it  was suggested that taking such supplements reduces depression, anger, and fatigue.  In general, these can contain other elements that influence it.


Stress is associated with difficulty falling asleep or staying asleep, as it worsens its severity.Melatonin is a natural hormone that regulates the sleep-wake cycle, it increases at night and decreases with daylight .

The meta-analysis “Melatonin for the treatment of primary sleep disorders   stated that supplementation with this compound increases time and improves its quality, which indicates that its use may be recommended when this problem alters rest.


Lysine is one of the supplements recommended in case of stress. It is an amino acid that can influence the neurotransmitters related to the symptoms of this disorder. When people with lysine deficiency eat more through their diet, stress levels decrease because they balance cortisol.

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Magnesium plays an important role in a number of brain functions , but most of all, it regulates stress hormones in the brain . Although it can be incorporated into many foods, using a chelated supplement allows for safe intake and absorption.

Magnesium supplement
Magnesium supplements are ideal in case of stress. This mineral helps regulate the activity of hormones associated with mood. 

What to remember about supplements and vitamins for stress?

If you have stress problems, you may notice discomfort, headache, nervousness, or anger. Although its appearance is associated with many situations that sometimes you can not handle, it is recommended that you detect it in time to avoid this interfering in your day to day.

When you have proper nutrition, your body receives everything it needs to improve mood and general well-being. In addition, if you do physical activity, improve the quality of sleep and use the supplements and vitamins mentioned, you can greatly contribute to its management.

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