Ahhhh, stress! It is there when we are late to work, caught in traffic, in an argument with a loved one, when we get on a plane, or, of course, in major life events like weddings, births, or deaths. Physical stress is just as common: an injury, infection, and even exercise causes stress on our bodies. Stress is a normal and beneficial inflammatory response. But, when we ask the body to react to stress all the time, it gets overworked. Chronic stress from both mental and physical stressors have been correlated to almost all of the most common health conditions we see today: diabetes, cardiovascular disease, autoimmune disorders, digestive disorders like colitis or Crohn’s, cancer, and depression.
Feeling stressed out, especially if it is chronic, means we have to spend the day fighting off awful symptoms such as:
fatigue or tiredness
irritability, anger
depression, anxiety
feeling wired
muscle weakness
brain fog, low cognitive function
reduced libido
reduced appetite or increased carbohydrate cravings
blood sugar highs and lows
weight gain
Through a nutrient-dense diet, proper hydration, exercise, and stress management techniques (think yoga, deep breathing, and plenty of lavender essential oils), we can make major progress in reducing these common stress symptoms. These changes are going to take time to stick. In the meantime, it can be immensely helpful to support your stressed body by incorporating natural supplements into your daily health regimen. Here are my top five supplements for combating stress:
1. B Vitamins – Bs are serious stress busters! Pantothenic Acid (B5) supports our adrenal glands – which are our main defense against stress – so this is a must have under chronic stress. Bs are also great for supporting energy production, optimal brain function and memory, and mood balance. A high quality B-Complex along with some added B5 is a great start to feeling more zen.
2. Vitamin C – This is another great supplement to support our adrenal glands. It also supports immunity by strengthening and protecting cell membranes from infection and provides antioxidant protection. The combination of these functions counteracts stress and maintains optimal health.
3. Magnesium – A stress-fighting gem! Magnesium helps in in energy metabolism and nervous system function. It relaxes muscle tension, aids in sleep, reduces anxiety, and has an overall calming effect on the body. Under chronic stress magnesium is depleted, so it’s another must have!
4. Aswaganda – Aswaganda is an adaptogenic herb that helps us reduce stress perception. It supports our adrenal glands to manage stress and cortisol levels properly. If we are in the wired phase of adrenal fatigue, it can help us feel calm. Alternatively, if we are in the exhaustion phase of adrenal fatigue, it can help increase energy. Mother nature is just so clever!
5. L-Theanine – The stress-fighting Ninja! L-Theanine is derived from green tea and is a natural relaxant that fights off stress, anxiety, and tension. This is my go-to supplement when there is an immediate need to feel calm and less anxious. Great during an anxiety attack, but also can be used on a regular basis to feel calm and reduce worry. Taken at bedtime, it can also improve sleep.
There they are – my favorite natural supplements for managing stress. Here’s the truth: we will always encounter stress. It is everywhere and reducing it may not always be possible. The key is how we perceive and manage that stress. If we can better equip our bodies to handle stress, our perception of it is improved and our body’s reactions to it will improve, as well. So, take a deep breath and try some of these amazing supplements the next time you’re stressing out!
Kris Smyth
Master Nutritionist Therapist and Certified Health Coach
Her Health Coach certification was received in 2011 through the Institute of Integrative Nutrition (IIN). This certification allows Kris to be a coach and a support system in helping clients reach their health goals. In 2013, Kris moved from NYC to Denver to earn her Nutrition Therapy Practitioner certification at the Nutrition Therapy Institute (NTI). Kris was educated by highly experienced naturopathic doctors and nutritionists in science-based nutrition and nutrition protocols to effectively help prevent dis-ease, support healing and optimize health. In 2016, she received her second certification through NTI to become a Master Nutrition Therapist. Kris has also worked alongside acupuncturists, naturopaths, and functional medicine practitioners to further enhance her knowledge and experience in holistic health and nutrition.
Kris currently lives in Brooklyn where she runs Kris Wellness and partners with some of the best wellness practitioners in Brooklyn. She is the premier Holistic Nutrition Consultant at The Meal Collective – a natural food chef service offering private and group chef services that provide its clients with convenient, healthy, and therapeutic meals. She also works at Element Healing Arts in Carroll Gardens, offering individualized nutrition consulting to its clients. Finally, Kris is a nutritionist at InviteHealth, a high quality supplement company with shops all over the greater New York City area.