Can Supplements Really Help with Stress or Worry?

Are stress and worry your constant companions? 

Stress affects all of us in different ways and at different times. Whether it’s work, money, family, health (or, for our ancestors, being chased by a Tyrannosaurus rex!), stress has been part of our lives since, well, life began. 

The good news is that because we’re so familiar with stress, we’ve also discovered lots of healthy ways to manage it. One way is with supplements. 

You might have heard about supplements for stress and wondered if they actually work. Well, like everything in life, taking supplements is all about balance. When used in conjunction with a healthy diet and stress management techniques, supplements can support your body’s natural stress response and help you feel more in control during times of overwhelm. 

Before we dive into which supplements might be right for you, let’s talk about what stress is. 

What is stress?

Put simply, stress is your body’s natural response to a challenging or unfamiliar situation. You might feel ‘stressed’ when you’re running late for work, or when you’re about to sit a big exam. These situations cause your body to release hormones that have both mental and physical effects, such as muscle tension, a racing heart, and sweaty palms. 

Unfortunately, many of us are stuck in ‘chronic’ stress mode, which means we’re feeling the effects of stress all the time. Chronic stress can cause you to feel tense, irritable, worried, forgetful, and strained. You might have trouble concentrating or making decisions, or struggle to fall asleep at night. 

So what are your options for managing stress and worry? 

The buzz about B Vitamins 

Our bodies run on B vitamins! There are eight of these clever nutrients - B1, B2, B3, B4, B5, B6, B9, and B12 - and we need all eight of them every day. B vitamins work together to help break down the food we eat into fats, carbohydrates, and protein so that we have the energy to function, and also so that normal repair processes can take place. Different B vitamins have specific roles in the body, such as making red blood cells or making important substances that are involved in supporting healthy mood. 

B vitamins are water-soluble, which means our body can’t store them for long. The best way to maintain our levels is to source them from food or supplements. Good B-vitamin foods include wholegrains, organ meats, beef, eggs, milk, shiitake mushrooms, oats, chickpeas, and green leafy vegetables.

However, much of the B vitamin content in foods can be lost during cooking or other processing methods. People with certain dietary preferences (such as vegans and vegetarians) may also miss out on their daily B vitamin intake. That’s when supplements can be helpful. 

The Blackmores Executive B Stress Formula is a great option! It contains all eight of the B vitamins we need every day, along with avena sativa (oat extract) and passiflora incarnata (passionflower). These two herbs can soothe a frazzled mind and support the body’s ability to relax. 

Muscles and magnesium
Stiff neck and muscles? Tossing and turning at night? This could be a job for magnesium! 

Magnesium is an essential mineral required for a whopping 300 enzyme processes in the body. It helps support muscle function, nerve transmission, healthy bones, and normal blood sugar levels - among many other things. It’s no wonder that magnesium is referred to as the ‘miracle mineral’. 

Like B vitamins, our body can’t make magnesium on its own, so it's important to add plenty of magnesium-rich foods to your daily diet. The foods that contain the highest amounts of magnesium include leafy greens, nuts, seeds, whole grains, oats, tofu, bananas, salmon, and avocado. Sometimes, however, food alone isn’t enough to support the body’s needs for this mineral - after all, magnesium has a lot of jobs to do! You may need even more of it if you’re highly active or if you’re experiencing some of the stress-related symptoms we’ve mentioned. 

There’s a good reason that magnesium is often included in supplements for worry. Magnesium supports both the physical and mental response to stress. It can help to soothe muscular tension while also supporting the nervous system and healthy sleep patterns. Check out Ethical Nutrients Mega Magnesium Raspberry powder - it contains a form of magnesium that is well absorbed in the body, and it’s designed to help support muscle relaxation and energy production. 

The amazing Ashwagandha 

People have been using ashwagandha to support their stress levels for hundreds of years. In fact, research indicates that ashwagandha was first used around 6000 BC - which should give you an idea of whether it’s effective or not!

Ashwagandha is a type of shrub with a tuberous root that looks similar to a carrot or ginger root.  

Early use of Ashwagandha involved drying the roots and grinding them into a powder, which was then consumed as a tea. You can still buy ashwagandha this way, but it’s much more common (and convenient!) to take it as a capsule. 

Traditional Ayurvedic practitioners believe ashwagandha helps support homeostasis (normal balance) in the body while also supporting our ability to adapt to stressful situations. 

Bargain Chemist has a huge range of great supplements that contain this popular plant. GO Healthy PRO Ashwagandha Sleep is made with KSM-66, a form of ashwagandha that is easier for the body to absorb. This best-selling product also contains Valerian, Passionflower and Lavender Oil to support restful sleep at night. 

Remember, supplements work best when used in conjunction with a healthy diet and exercise. During stressful times, make sure you’re looking after yourself by eating plenty of nutritious fruits, vegetables, and lean protein each day. Try to limit sugar, caffeine, and alcohol (which can actually make your stress levels worse!). And, when things get a bit much, take some time out to go for a walk or chat with a friend. There are also lots of helpful apps that can guide you through some belly breathing exercises or meditation.