There are many vitamins that help reduce stress effectively that you should supplement to improve fatigue, lethargy, headaches, lack of sleep, boredom all day. Combined with daily exercise, healthy eating, and proper rest, you will always have a healthy spirit and full of enthusiasm to study and work for the best results.
8 vitamins to help reduce stress effectively
Stressful work, over-study, and family pressure are one of the leading causes of stress in many people today, across many age groups. Long-term stress often leads to insomnia, poor appetite, mental fatigue, so doing anything is less effective. At the same time, people in a state of prolonged stress are often mentally excitable and impulsive, so it is easy to affect relationships.
Some studies have shown that taking certain vitamins can help reduce stress effectively, improve mental health and brain. Especially for those who have experienced this condition for a long time, it is advisable to use it as soon as possible to avoid negative consequences for mental health or quality of life.
Vitamin D helps sleep, regulates mood
If you are experiencing lack of sleep, sleep disorders, mental sluggishness, it is most likely that your skin is deficient in vitamin D. Normally vitamin D is usually absorbed through sunlight and some foods such as fish, oysters, fish eggs, cod liver oil.. In people who tend to stay indoors a lot, less exposed to the sun, they are often prone to sleep disturbances, short and not deep sleep.
In addition, vitamin D deficiency also leads to poor absorption of calcium – an active substance involved in important neurotransmitter activity. When you lack this substance, you are more likely to become irritable, irritable, and out of control. The body without vitamin D will not be able to synthesize calcium, even if you take calcium tablets, it will also be excreted and cause harm to bones, joints and kidneys.
A simple way to supplement vitamins to help reduce stress naturally without the need for supplements is to sunbathe. You only need to be exposed to sunlight for 15-20 minutes a day between 7-9 am or after 5 pm to be able to absorb an abundant amount of vitamin D3. Daily exercise in the sun can also give you a better night’s sleep.
Vitamin A helps reduce stress
Several studies have shown that Vitamin A and sleep are closely related and also have a direct impact on the quality of mental health. Lack of vitamin A will make sleep restless, easy to wake up, and mentally sluggish when waking up. A morning that begins with a sluggish mood will make the whole day’s spirit more susceptible to stress.
In addition, the amount of the hormone cortisol is increased by the adrenal glands when mental stress leads to an increased inflammatory response in many organs in the body, especially blood vessels and nerve cells. This will lead to a series of other chain reactions such as fatigue, easy anger.. The addition of vitamin A – beta carotene will increase the removal of free radicals, resolve inflammation, so this vitamin also help reduce stress.
You can supplement vitamin A through foods such as sweet potatoes, broccoli, eggs, beef liver, carrots, black-eyed peas.. Adequate supply of vitamin A for the body daily also helps to increase immunity. resistance, preventing the risk of respiratory diseases, flu or bacterial infections to have a better quality of life.
Group B vitamins improve brain activity
Group B vitamins also play an extremely important role in health, especially the nervous system. This group of vitamins is also involved in the operation of many other organs such as the heart, the development of cells, blood vessels, hormone production or providing energy for all body activities. Therefore, supplementing with B vitamins not only helps reduce stress, but also brings countless other benefits.
Specifically, groups of B vitamins are super effective in helping to reduce stress such as
- Vitamin B1Vitamin B1 deficiency can lead to a buildup of ketones in the blood, leading to problems with numbness, heart failure, peripheral neuritis or peripheral vasodilation, and increased symptoms of stress and fatigue. Therefore, this group of vitamins is often prescribed for people who eat less, are malnourished, have back, hip pain or digestive disorders. Vitamin B1 is often found in meat, liver, kidney, eggs, and rice germ. noodles..
- Vitamin B3: Some studies have shown that vitamin B3 supplementation can bring many useful improvements for patients with depression. Deficiency of this group of substances is the leading cause of fatigue, headaches, anxiety, memory loss.. This group of substances acts as a strong antioxidant, promoting blood circulation and reducing concentration. Cortisol hormone is also very good for people suffering from stress. Some foods rich in this group like tuna, turkey, peanuts or liver
- Vitamin B5Vitamin B5 deficiency can also be the cause of sleep disturbances, headaches, fatigue, paresthesias in the limbs, neurodegeneration and impaired brain activity because it participates in the synthesis process. coenzyme A. You can get this stress-relieving vitamin through foods like meats, fish, vegetables, and fruits.
- Vitamin B6This is also a super essential vitamin for the nervous system because it is involved in the metabolism of amino acids. In particular, vitamin B6 takes on the role of reducing the CO2 group to convert glutamic acid into gamma-aminobutyric acid (Vitamin B6 mainly participates in the important amino acid metabolism, including the reduction of the CO2 group to convert glutamic acid into gamma acid). – aminobutyric acid (GABA) – a neurotransmitter inhibitor, helps reduce the excitability of the brain to feel more relaxed. Vitamin B6 deficiency is closely linked with PMS, depression, fatigue. Therefore, the supplementation of this vitamin group is also recommended for people with depression or other mental disorders. Some foods are rich in B vitamins such as milk, salmon, tuna, eggs..
- Vitamin B9: this is also a familiar group that is considered to be extremely good for the functioning of the nervous system, can help reduce stress because it participates in the synthesis of amino acids, stimulates the regeneration and formation process. nerve tissue, reducing the number of cells that degrade or synthesize serotonin to regulate mood. Especially in the elderly and elderly, it is very important to supplement this vitamin group to soothe the spirit, improve memory or in women during pregnancy, they also need to supplement to limit depression or tube defects. nerve.
- Vitamin B12Vitamin B12: One of the most important and indispensable vitamins to help reduce stress is vitamin B12 because it is directly involved in lipid metabolism as well as stabilizing the functional activities of the nervous system. Some food groups are fortified with vitamin B12 such as sardines, cereals, clams or animal liver..
Vitamin C increases alertness and cheerfulness
Vitamin C is one of the familiar groups of vitamins in life, because it appears in many foods such as carrots, oranges, grapefruit.. It not only helps strengthen resistance but also is extremely good for the nervous system. menstrual cycle, especially in increasing alertness, reducing anxiety. This can be seen very clearly because every time we drink orange juice, we often feel more alert.
Some studies done in hospitalized patients also show that they have lower than normal vitamin C levels, when supplemented with this vitamin, their mood is markedly improved. At the same time, these studies also show that vitamin C can help reduce levels of the hormone cortisol – the hormone that causes stress, tension, fatigue, increased blood pressure or irregular heartbeat.
Vitamin C helps to reduce stress by increasing the production of serotonin and noradrenalin/norepinephrine. As a result, the addition of vitamin C will eliminate stress, increase concentration, be more alert and happy, and improve mood. This is also a group of vitamins that are very good for overall health, so they need to be supplemented every day.
In particular, vitamin C also supports the synthesis of iron for the body. Iron is not only an important mineral for the blood system, increasing red blood cell regeneration, but also helps in the production of neurotransmitters such as serotonin, norepinephrine and dopamine, which are super essential for mood regulation. settle.
Some notes when supplementing with vitamins to help reduce stress
In fact, supplementing with vitamins and minerals necessary for the body should not only be done during stress, but should be done daily. These vitamins not only play an important role in the nervous system but are also related to the overall health system, so they need to be supplemented daily, not until there are health problems to start focusing.
Most problems with physical or mental health are related to deficiencies in a range of substances, not just one. To know more precisely you can also visit your doctor for the most suitable supplement direction. Some other issues to note when taking vitamin supplements to help reduce stress that you need to pay attention to are:
- Supplementing vitamins through natural foods every day, especially vegetables and fruits, which always contain a lot of good nutrients for the body, are very healthy, so if you “miss” using a lot, it will not cause harm. What’s the problem?
- Vitamin supplements to help reduce stress need to be balanced and full of other substances, not just one substance.
- Vitamin and mineral supplements also need to depend on health status and age because each time the need for supplements will be different, for example, the need for vitamin B9 in pregnant women is often one and a half times higher than normal.
- Supplementing with vitamins to help reduce stress through foods may not be enough, especially for those who are in a deficiency state. So you can refer to supplementing with vitamins under your body’s condition, so the supplement will be more suitable, avoiding the excess of substances that will cause the opposite side effects.
- You should not only depend on your diet or take supplements, but you should start with changing your lifestyle, daily routine and nutrition.
- Practicing sports, maintaining the habit of going to bed early, getting enough sleep every day, practicing mental relaxation measures such as meditation or yoga also bring a lot of good effects to the nervous system.
- Talking, sharing and confiding with friends and relatives around is also an effective way to eliminate stress and stress, especially if these stresses are related to external influences.
- Not every fatigue or stress is a lack of these substances because it is also associated with many health problems, mental, or other external effects. Therefore, if you feel mentally stressed all the time, sluggish, tired, don’t want to do anything else, have other negative thoughts, you should go to a psychiatrist or psychologist for measures to improve. the most suitable.
Supplementing with stress-relieving vitamins can have many beneficial effects on the nervous system and on the whole body, but it needs to be done in the right way. Changing habits of scientific living, healthy nutrition, eating and sleeping on time, and resting properly will bring you a lot of benefits for yourself, improve the quality of health and life every day