Supplements for Stress

We are living in some interesting times right now, and most people are undergoing a lot of added stress (although most people were stressed even before the pandemic) so I thought it would be timely to share some tips for stress support.

When talking about stress there are a few key things to consider, including the adrenal glands, hormones and digestion.  

The Adrenal Glands are 2 small glands just above the kidneys. The adrenals are involved with our stress response (whether it’s physical, emotional or psychological). They produce hormones including sex hormones and cortisol. Initially, when a person becomes stressed, the body kicks into “fight or flight” mode and the adrenals release adrenaline and cortisol. 

Cortisol is known as the stress hormone as it helps you respond to stress (among other things). It also restrains functions that are non-essential in a fight-or-flight situation. This can cause issues with digestion (decreased hydrochloric acid production), the immune system can be suppressed, blood sugar  can increase, blood pressure increases and serotonin can decrease. Constant stress is taxing on the adrenals- making them initially overactive and eventually underactive as a result of excessive stress and prolonged stress. 

Some of the possible symptoms of underactive adrenals to watch out for:

• Mood swings

• Difficulty relaxing

• Unusual craving for salt

• Eyes sensitive to bright lights

• Inability to cope with stressful events

• Easily startled from unexpected noise

• Perspire excessively 

Possible Deficiencies Caused by Stress

Vitamins A, C, E, the B vitamins well as the minerals zinc, selenium, calcium, magnesium, iron, potassium, sulfur and molybdenum are most commonly depleted by stress.(Haas & Levin)

Additionally, your body also uses up more carbohydrates, proteins and fats when you are stressed.(Haas & Levin)

Supplements for Stress Support

1) B Complex- This supplement essentially includes all the B vitamins at one time. All of the B vitamins are important for the health and proper functioning of the nervous system.  B vitamins help to improve energy levels that may be depleted by underactive adrenals.

2) Magnesium (glycinate or citrate)- This is a great mineral to take before bedtime that helps to calm anxiety and nervousness and can help promote sleep.

3) Adaptogens- These are essentially plants that help the body to cope and recover from stress some of which include: ashwagandha, reishi mushrooms, ginseng, rhodiola, cordyceps.

There are a growing number of drink options today available at health food stores which contain some of these adaptogens (ashwagandha and reishi have become particularly popular and are also 2 of my favourite adaptogens) which makes it so easy to incorporate into your daily routine. 

Ashwagandha is an adptogenic, Ayurvedic herb that acts as a sedative and nerve tonic. I’ve been sipping on Organika’s Pink Milk latte lately which includes ashwagandha.

I also really enjoy the Four Sigmatic mushroom cacao drink with reishi. I like to sip on either one of these drinks in the afternoon or evening to help me wind down.

4) Vitamin C- This is a powerful antioxidant that can help counteract the effects of stress.  You actually use up Vitamin C every 4 hours (as its a water soluble vitamin) or less if you are stressed.  Vitamin C protects the cells while also providing immune and adrenal support to produce more cortisone and epinephrine. (Haas & Levin) Vitamin C is essential for adrenal gland function. 

5) Probiotics to keep the gut in check.  Stress can affect the balance of good and bad bacteria in the gut so it’s important to include probiotics to ensure the “bad bacteria” doesn’t get out of control.

6) Digestive enzymes (preferably includes Hydrochloric Acid  & betaine) to help breakdown your food. As mentioned, HCl production decreases when you’re stressed.  This supplement can help support digestion.

Dietary Recommendations

1. Eat regular meals at consistent times to help maintain blood sugar levels.

2. Avoid stimulants like caffeine, sugar  and alcohol these are too taxing on the adrenal glands.

3. Opt for plant-based meals (lightly cooked vs raw) as the digestion process can be compromised when you’re stressed- it is easier to digest lightly cooked veggies.

4. Aim to have 1 tbsp of healthy fats at each meal- this can be from coconut oil, avocado, olive oil, nuts and seeds or nut butters to name a few.

5. Have fibre at each meal by adding ground flaxseed or chia seeds or from fruit and vegetables- particularly leafy greens.

6. Protein- Can be plant based protein or animal. Remember your body uses up fats, protein and fiber when you are stressed so it’s important to fuel up at each meal.

Lifestyle Recommendations

1) Get lots of sleep and try to stick to regular time to go to bed and get up.  Aim for at least 8 hours of sleep.  The number of hours of sleep you get before midnight are the most important so aim to be in bed by 10pm the latest. 

2) Exercise, preferably outside for the added calming effects of being out in nature.  Even just a brisk walk, bike ride or 30 mins workout at the park 3-4 x week.

Be mindful that high intensity workouts are also a form of physical stress on the body so if you are emotionally stressed, don’t overdo your workouts. 

3) Meditate- I get this can be intimidating for some or maybe it seems too hard to squeeze in the time but  studies have shown the positive effects of meditation to counteract stress.(1) (2) Even doing 5 mins a day can be beneficial. The best thing to do is figure out the ideal time of day you can commit to and set a reminder in your phone.  I also recommend guided mediations for newbies.  

4) Diffuse essential oils like lavender, lemon, frankicense, bergamot or ylang ylang amongst so many others.  Studies have shown the positive effects of inhaling essential oils to counteract the effects of stress.(3)

Additional References:

Staying Healthy with Nutrition: the Complete Guide to Diet and Nutritional Medicine. Staying Healthy with Nutrition: the Complete Guide to Diet and Nutritional Medicine, by Elson M. Haas and Buck Levin, Celestial Arts, 2006, pp. 597-603.

“Stress Management.” The Encyclopedia of Natural Medicine, by Michael T. Murray and Joseph E. Pizzorno, Simon & Schuster, 2014, pp. 204-219.