Vitamins for depression and stress - what to take?

Rhodiola rosea

Rhodiola rosea (lat. Rhodiola rosea) is a plant that grows in cold, mountainous regions of Russia and Asia.
It has long been known as an adaptogen - a non-toxic herb that stimulates your body's stress response system to increase stress resistance ().

The adaptogenic properties of Rhodiola are due to two potent active plant compounds - rosavin and salidroside ().

An 8-week study of 100 people with symptoms of chronic fatigue, such as poor sleep quality and impaired short-term memory and concentration, found that taking 400 mg of Rhodiola extract daily improved symptoms after just 1 week ().

People's condition continued to improve throughout the study.

Another study of 118 people with stress-related burnout found that taking 400 mg of rhodiola extract daily for 12 weeks improved associated symptoms, including anxiety, exhaustion, and irritability ().

Rhodiola is well tolerated and has a strong safety profile (, ,).

Conclusion:

Rhodiola is an adaptogen herb that has been shown to relieve symptoms associated with chronic fatigue and stress burnout.

Melatonin

Getting enough quality sleep is important for relieving stress.

Stress is closely linked to insomnia, a sleep disorder characterized by difficulty falling asleep or poor sleep, or both (, ).

However, achieving adequate sleep quality may not be the easiest task if you are under stress, which in turn can worsen its severity.

Melatonin is a natural hormone that regulates your body's circadian rhythm, or sleep-wake cycle. Hormone levels rise in the evening when it is dark, promoting sleep, and fall in the morning, when light promotes wakefulness.

A review of 19 studies involving 1,683 people with primary sleep disorders—those not caused by any other condition—found that melatonin reduced the time it took people to fall asleep, increased total sleep time, and improved overall sleep quality compared with placebo().

Another review of 7 studies involving 205 people examined the effectiveness of melatonin for treating secondary sleep disorders caused by another condition, such as stress or depression.

The review found that melatonin reduced the time people spent sleeping and increased total sleep time, but had no significant effect on sleep quality compared to placebo ().

Although melatonin is a naturally occurring hormone, taking it in supplement form does not affect the body's production of it. Melatonin is also not addictive ().

Melatonin supplements range in dosage from 0.3 to 10 mg. It is better to start with the lowest possible dose and increase to a higher dose if necessary ().

While melatonin supplements can be purchased over the counter, they require a prescription in some countries.

Conclusion:

Taking melatonin may help you fall asleep faster and stay asleep longer if you have stress-related trouble falling asleep.

Glycine

Glycine is an amino acid that your body uses to create proteins.

Research shows that glycine may increase your body's resistance to stress, promoting a restful night's rest, thanks to its calming effects on the brain and ability to lower body temperature (,).

A lower body temperature promotes sleep and helps you sleep at night.

In one study of 15 people who had sleep quality complaints and took 3 grams of glycine before bed experienced less fatigue and increased alertness the next day compared to placebo ().

These effects occurred despite no difference in the time it took to fall asleep or stay asleep compared to placebo, suggesting that glycine improves sleep quality.

A similar study found that taking 3 grams of glycine before bed improved sleep quality scores and performance on mental recognition tasks ().

What's more, another small study found that taking 3 grams of glycine before bed reduced daytime sleepiness and fatigue after 3 days of sleep deprivation ().

Glycine is well tolerated, but taking 9 grams on an empty stomach at bedtime has been associated with mild stomach upset. However, taking 3 grams is unlikely to cause any side effects ().

Conclusion:

Glycine's calming effects have been shown to improve sleep quality and feelings of alertness and focus.

Vitamin-rich foods

Vitamins for stress and neurosis can be obtained from the following products:

• green vegetables;
• legumes;
• dill and parsley;
• chicken eggs;
• potato;
• green buckwheat;
• dairy products;
• nuts;
• citrus;
• bananas;
• cabbage;
• rice.

It is better to use a minimum of salt when cooking, as it draws out most of the vitamin components. You also need to cook for a short time so that the beneficial substances do not evaporate due to exposure to temperature.

Ashwagandha

Ashwagandha is an adaptogen plant native to India, where it has been used in Indian Ayurveda, one of the world's oldest traditional systems of traditional medicine ().

Ashwagandha, like Rhodiola, is believed to increase your body's resistance to physical and mental stress ().

In one study looking at the effects of ashwagandha on stress, researchers randomized 60 people with mild stress to receive either 240 mg of a standardized ashwagandha extract or a placebo daily for 60 days.

Compared to placebo, ashwagandha was significantly associated with reductions in stress, anxiety, and depression. Ashwagandha was also associated with a 23% reduction in morning levels of the stress hormone cortisol.

Moreover, a review of five studies examining the effects of ashwagandha on anxiety and stress found that those who took ashwagandha extract performed better on tests measuring stress, anxiety, and fatigue ().

A study examining the safety and effectiveness of ashwagandha among people with chronic stress found that taking 600 mg of ashwagandha for 60 days was safe and well tolerated ().

Conclusion:

Ashwagandha's adaptogenic properties have been shown to reduce stress, anxiety, and depression, as well as lower morning cortisol levels.

L-theanine

L-theanine is the amino acid most commonly found in tea leaves.

It has been studied for its ability to promote relaxation and reduce stress without causing sedation (,).

A review of 21 studies involving nearly 68,000 people found that drinking green tea was associated with reduced anxiety and improved memory and attention ().

These effects were attributed to the synergistic effects of caffeine and L-theanine in tea, as each individual ingredient had less of an impact.

However, research shows that L-theanine itself may help relieve stress.

One study found that taking 200 mg of L-theanine reduced stress indicators such as heart rate in response to a mentally stressful task ().

In another study of 34 people, a drink containing 200 mg of L-theanine and other nutrients reduced levels of the stress hormone cortisol in response to a stressful task involving multitasking ().

L-theanine is well tolerated and safe when combined with its effective dosage for relaxation, which ranges from 200 to 600 mg per day in capsule form (,).

By comparison, L-theanine makes up 1–2% of leaf dry weight, which equates to 10–20 mg of L-theanine per tea bag ().

Although it is worth noting that drinking tea is unlikely to have any noticeable effect on stress. However, many people find drinking tea relaxing.

Conclusion:

L-theanine is a natural component of tea leaves that reduces stress and promotes relaxation.

Vitamins for depression and stress

The conditions of modern life are such that people are constantly stressed and nervous. This condition has an extremely negative impact on health. It will be possible to get rid of it by replenishing the lack of certain vitamins in the body. It is important for everyone to know how to help themselves by simply increasing their intake of nutrients.

Experiences cause different sensations: headache, digestive disorders, fainting, weight fluctuations. All this together greatly damages the nervous system. When a person is anxious, the body releases the stress hormone cortisol and free radicals. This injures healthy cells and suppresses the immune system. Antioxidants – vitamins against stress and fatigue – can reduce the negative impact on the body.

Vitamin C will help prevent stress and depression. It is involved in the functioning of the adrenal glands, which produce cortisol. If you get enough ascorbic acid, you will notice that you look better. Your nails will become stronger, your hair and skin will become more beautiful. The element promotes rapid healing of wounds and proper formation of the skeletal system.

The active effect of ascorbic acid against stress is manifested by its interaction with flavonoids and carotenoids. The body does not produce this substance on its own. You can get healthy acid by taking dietary supplements or by including in your diet:

• red pepper, broccoli, tomatoes, cauliflower;
• citrus;
• greenery;
• watermelons, melons;
• onion;
• currants, strawberries;
• rose hip.

These nutrients have a good effect on nerve cells and strengthen the immune and cardiovascular systems. It is advisable to take all B vitamins comprehensively to overcome depression and fatigue. Bananas, nuts, legumes, peppers, potatoes, and fish are rich in them. Each vitamin from the group is responsible for specific functions in the body:

1. IN 1. Has a beneficial effect on the central nervous system. With B1 deficiency, a person becomes irritable and gets tired quickly.
2. AT 2. Responsible for the normal functioning of nerve and muscle cells, metabolic processes. If there is not enough B2 in the body, serious depression may begin to develop.
3. AT 3. Regulates blood circulation and fat metabolism. Deficiency leads to sleep disturbances, arrhythmias, and heart disease.
4. AT 5. Promotes rapid healing of wounds, suppresses inflammation and infections that can occur due to stress.
5. AT 6. Deficiency causes irritability.
6. AT 12. Restores nerve cells, is responsible for the onset of periods of activity and sleep.

Representatives of the fair sex are more often exposed to stressful conditions than men. This is due to the fact that their body is very dependent on hormonal changes. Vitamins during stress are very important for women, they help stabilize the condition. Thanks to them, depression will quickly pass and will have minimal negative impact on the body. There are some vitamins that will be especially useful for women with depression.

This is the name for vitamin A, the lack of which in the body can lead anyone to depression, and in women it also causes sexual dysfunction. It is especially important for teenage girls who are just developing their reproductive system to receive this antioxidant in sufficient quantities. It is contained in:

A powerful antioxidant, otherwise called the beauty vitamin. If it is present, the body copes better with depression and emotional instability. Tocopherol, or vitamin E, has a beneficial effect on the nervous and immune systems. Sources of antioxidant are:

It is difficult to obtain all the necessary components and microelements in sufficient quantities only from food. To compensate for their deficiency, you can take the following medications:

1. Neuromultivitis. Vitamins for depression and stress in tablets. They are well absorbed by the body and improve mood. Will help in treating the nervous system.
2. Doppelhertz active Magnesium. Vitamins for prolonged depression and stress, which normalize the functioning of the heart, brain, and nervous system. Reduce anxiety. The drug contains B vitamins, ascorbic acid, tocopherol, magnesium.
3. Vitrum Superstress. Effective vitamins for long-term depression and stress. The tablets contain iron and ascorbic acid. The drug fights not only stress, but also infections and chronic insomnia.
4. Invigorates. Excellent anti-stress, tones, gives the body energy. Increases resistance to stress and performance.
5. Stress Aid. The complex contains many vitamins. The tablets contain folic acid, choline, inositol, and many plant extracts. They will help neutralize stress.

If you are constantly in strong emotions, your body is missing something. Some vitamins are especially necessary for depression and stress. Their deficiency provokes nervous tension, which is aggravated by certain external factors. If you feel constantly depressed, change your diet or take vitamin complexes that contain tryptophan, dopamine, magnesium and zinc.

This amino acid is responsible for human mood. It is found in protein foods high in sugar and carbohydrates. To get tryptophan, regularly eat bananas, cheese, turkey, dates, shrimp, oysters, chicken, liver, salmon, cottage cheese, beef. If there is not enough of it in the body, a person feels depressed. Tryptophan is found in many antidepressants.

In the absence of this substance, a person most of the time feels oppressed and depressed, becomes harsh and irritable. This happens because dopamine is involved in the conduction of nerve impulses. Its occurrence occurs when tyrosine interacts with vitamins B9 and B12. To increase dopamine levels, you need to eat:

Very often, a lack of these compounds is the cause of serious depression, especially in women after childbirth. To make up for the deficiency, you need to eat a lot of rice, mushrooms, radishes, asparagus, greens, grapefruits, carrots, and tomatoes. It is recommended to eat nuts, buckwheat, oatmeal, and peas. Include turkey, seafood, eggs, cheese, yogurt, and oysters in your diet. This will protect you from any depression.

B vitamins

A vitamin B complex typically contains all eight B vitamins.

These vitamins play an important role in metabolism, turning the food you eat into usable energy. B vitamins are also important for heart and brain health ().

Food sources of B vitamins include grains, meats, legumes, eggs, dairy products and leafy greens.

High doses of B vitamins have been suggested to relieve symptoms of stress, such as low mood and low energy levels, by lowering blood homocysteine ​​levels (, , ).

High homocysteine ​​levels are associated with stress and an increased risk of several diseases, including heart disease, dementia, and colorectal cancer (, , ,).

In one 12-week study of 60 people with work-related stress, those who took one of two forms of vitamin B complex had fewer work-related stress symptoms, including depression, anger and fatigue, compared with those in the placebo group ().

Moreover, a review of 8 studies involving 1,292 people found that taking multivitamin and mineral supplements improved several aspects of mood, including stress, anxiety, and energy levels ().

Although the supplement contained several other vitamins and minerals, the study authors suggested that supplements containing high doses of B vitamins may be more effective in improving mood.

Another study found similar results, suggesting that taking B vitamins in a multivitamin and mineral supplement may improve mood and stress by lowering homocysteine ​​levels ().

However, it is unclear whether people who already have low homocysteine ​​levels will experience the same effects.

Vitamin B complex supplements are generally safe when taken in recommended doses. However, they can cause harmful side effects such as nerve pain when taken in large quantities. They are also water soluble, so your body excretes the excess in urine ().

Conclusion:

The eight B vitamins, collectively known as B-complex, may improve mood and reduce stress by either lowering homocysteine ​​levels or maintaining healthy levels of this amino acid.

Vitamins for depression

Depression is a mental disorder accompanied by decreased mood, loss of the ability to rejoice and motor retardation. As a rule, depression occurs against the background of prolonged stressful situations and psycho-emotional stress. The cause of depression is often the death of a loved one, family breakdown, serious illness, etc. This psychosomatic condition requires consultation with a specialist; self-medication of depression is unacceptable.

Not only antidepressants play an important role in the complex treatment of depression. Vitamins and minerals help in the fight against depression no less than psychotropic drugs. Their action is based on a neurochemical effect on the body, participation in the conduction of nerve impulses, activation of the immune system and the synthesis of endorphins.

The best therapeutic effect for depression is found in B vitamins (folic acid, vitamin B12), vitamin E, D and ascorbic acid.

B vitamins actively participate in neurochemical reactions, promote the transmission of nerve impulses and energy production. They actively fight depression, improve the state of the nervous system, relieve anxiety and nervousness.

Having a powerful antioxidant effect, vitamin E (tocopherol) protects cells, including nerve cells, from damage. The vitamin stimulates brain cells, activates the body’s immune functions, and optimizes the functioning of the entire nervous system.

Vitamin C is a well-known antioxidant and immune-stimulating vitamin. Ascorbic acid activates the immune system, helps protect the body from infections, and improves overall well-being.

Intoxicating pepper (kava)

Piper methysticum is a tropical evergreen shrub native to the islands of the South Pacific Ocean ().

Its roots were traditionally used by Pacific Islanders to make a ceremonial drink called kava, or kava kava.

Capsicum contains active compounds called kavalactones, which have been studied for their stress-reducing properties.

Kavalactones are thought to inhibit the breakdown of gamma-aminobutyric acid (GABA), a neurotransmitter that reduces the activity of your nervous system and has a calming effect. This can help relieve feelings of anxiety and stress ().

A review of 11 studies involving 645 people found that capsicum extract reduced anxiety, a common reaction to stress (,).

However, another review concluded that there is not enough evidence that capsicum relieves anxiety ().

Capsicum can be taken in tea, capsule, powder, or liquid form. Its use appears to be safe when taken for 4–8 weeks at a daily dose of 120–280 mg of kavalactones ().

Serious side effects such as liver damage have been associated with capsicum supplements, likely due to adulteration of the supplements or the use of less expensive parts of the plant, such as leaves or stems, instead of roots ().

Therefore, if you decide to take kava kava supplements, choose a reputable brand whose products have been independently verified by organizations such as NSF International or Underwriters Laboratories (UL).

Pepper is not a controlled substance in the US, but some European countries have regulations to limit its sale ().

Conclusion:

Pepper was traditionally consumed as a ceremonial drink. Research suggests it may relieve anxiety through its calming effects, but more research is needed.

Summarize

Stress can be caused by many factors, such as unfavorable situations at work, problems with money and health, or in relationships.

Several vitamins and other supplements have been linked to a reduction in stress symptoms, including Rhodiola rosea, melatonin, glycine, and ashwagandha.

L-theanine, vitamin B complex, and capsicum may also help increase the body's resistance to life's stresses.

Before trying a new supplement, be sure to consult with your healthcare professional, especially if you are taking other medications or are pregnant or planning to become pregnant.

If stress continues to be a problem in your life, consider talking to a healthcare professional or therapist about possible solutions.

What vitamins to take for depression

According to the World Health Organization (WHO), depression is the leader among psychoneurological disorders. Every year, millions of new cases of depression are diagnosed around the world. People are not sufficiently aware of them and often go to the doctor for various health problems without realizing that they are caused by depression. This disorder can be caused by many reasons and requires medical attention. The specialist individually selects medications and vitamins for depression. With their help, you can significantly improve your well-being and get rid of depression.