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Managing Stress with Supplements: A Short Guide

Managing Stress with Supplements: A Short Guide

Excessive stress can negatively impact health, leading to issues such as poor sleep, hair loss, weakened immunity, and cardiovascular disease. One of the best ways to measure stress is by tracking cortisol levels—the body’s primary stress hormone.

Understanding Cortisol

Cortisol, produced by the adrenal glands, plays a vital role in metabolism, focus, and energy regulation. While beneficial in short bursts, prolonged high cortisol levels can lead to adverse health effects (Dingman, 2021).

How to Lower Cortisol

Managing cortisol effectively starts with lifestyle changes:

  • Relaxation Techniques: Deep breathing, meditation, and mindfulness (Goodson, 2023).
  • Exercise & Sleep: Moderate exercise and 7-9 hours of sleep help regulate cortisol.
  • Social Interaction & Therapy: Engaging in cognitive behavioral therapy (CBT) and socializing can reduce stress (Dingman, 2021).
  • Time Management & Nature Exposure: Efficient scheduling and spending time outdoors support stress reduction.

Supplements That Help Lower Cortisol

Dietary choices and supplements can aid in managing stress:

  • Foods for Stress Reduction: Dark leafy greens (rich in magnesium), fatty fish (high in omega-3s), citrus fruits (vitamin C), whole grains (complex carbs), and probiotic-rich foods like yogurt (Goodson, 2023).
  • Key Supplements:
    • Omega-3 Fatty Acids: Found in fish oil, can regulate stress and inflammation.
    • Magnesium: Supports relaxation, particularly for those with deficiencies.
    • B Vitamins (B5, B6, B9, B12): Aid adrenal function and neurotransmitter balance.
    • Phosphatidylserine & Ashwagandha: Help modulate the body’s stress response (Dingman, 2021).

Final Thoughts

Supplements can support stress management, but they should complement—not replace—healthy lifestyle habits. Prioritizing a balanced diet, exercise, and stress-reducing activities remains the best approach.

References

  • Dingman, M. (2021). Biobehavioral Health & Stress Management. Pennsylvania State University.
  • Goodson, A. (2023). The Sports Nutrition Playbook.