Stress is something most of us experience from time to time. A 2018 Mental Health Foundation survey found that 74% of UK adults had felt so stressed during the previous year that they felt overwhelmed or unable to cope.
Nutrition cannot remove the causes of stress or treat anxiety or depression. However, a balanced diet provides nutrients that support normal energy levels, psychological function and the nervous system. When it is difficult to get everything you need consistently through food, supplementation can help fill relevant nutritional gaps.
B vitamins
B vitamins are involved in a wide range of processes throughout the body. Vitamins B6 and B12 contribute to normal psychological function, normal nervous-system function and the reduction of tiredness and fatigue.
Dietary sources include meat, fish, eggs, dairy products, fortified foods and leafy green vegetables. Supplementation may be helpful when intake is low or dietary requirements make certain nutrients harder to obtain.
Magnesium
Magnesium contributes to normal psychological function, normal nervous-system function and the reduction of tiredness and fatigue.
It is naturally found in foods including nuts, seeds, whole grains, legumes and leafy green vegetables. A magnesium supplement may help support your intake if you are not regularly getting enough through your diet.
Omega-3
Omega-3 fatty acids are found in foods such as oily fish, walnuts, flaxseed and chia seeds, with algae-based supplements also available.
Omega-3 supplementation has been widely studied in relation to brain health, mood and anxiety. For someone who eats little or no oily fish, an omega-3 supplement may offer a practical way to increase their intake.
Amino acids and botanical extracts
Ingredients such as L-theanine, tryptophan, lemon balm and ashwagandha are frequently researched in relation to relaxation, sleep and the body’s response to stress.
Probiotics and the gut
Research into the relationship between the gut and the brain continues to develop. Certain probiotic strains are being studied for their potential role in the gut–brain connection, but the effects cannot be applied to every probiotic product.
The specific strain, dose and individual all matter, so probiotics should not be presented as a treatment for anxiety, depression or persistent stress.
A personalised approach to supplementation
The nutrients that may be relevant will differ from person to person depending on factors such as diet, lifestyle, dietary requirements and health goals. This is why taking a large, one-size-fits-all selection of supplements is not always the most useful approach.
Vitl’s health quiz looks at your diet, lifestyle and health goals to create personalised vitamin recommendations tailored to you. Where appropriate, your recommendation may include nutrients that support normal psychological function, energy levels and the nervous system.
Take the health quiz to discover your personalised recommendations.