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Health

3 Vitamins To Combat Stress

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1. Rhodiola rosea

Rhodiola, is an herb that grows in the cold, mountainous regions of Russia and Asia.

It has long been known as an adaptogen, a natural, non-toxic herb that stimulates your body’s stress response system to increase stress resistance.

The adaptogenic properties of rhodiola are linked to two of the herb’s potent active ingredients — rosavin and salidroside.

An 8-week study in 100 people with chronic fatigue symptoms, such as poor sleep quality and impairments in short-term memory and concentration, found that supplementing with 400 mg of rhodiola extract daily improved symptoms after just 1 week.

The symptoms continued to decline throughout the study.

In another study in 118 people with stress-related burnout, taking 400 mg of rhodiola extract daily for 12 weeks improved associated symptoms, including anxiety, exhaustion, and irritability.

2. Melatonin

Getting adequate amounts of quality sleep is important for relieving stress.

Stress is strongly linked to insomnia, a sleep disorder characterized by difficulties falling asleep or staying asleep — or both.

Achieving adequate quality sleep may not be the easiest if you’re under stress, which in turn could worsen its severity.

Melatonin is a natural hormone that regulates your body’s circadian rhythm, or sleep-wake cycle. Levels of the hormone increase in the evening when it’s dark to promote sleep and decrease in the morning when it’s light to promote wakefulness.

In a review of 19 studies in 1,683 people with primary sleep disorders — those not caused by another condition — melatonin decreased the time it took people to fall asleep, increased total sleep time, and improved overall sleep quality, compared with a placebo.

Another review of 7 studies involving 205 people investigated the effectiveness of melatonin for managing secondary sleep disorders, which are those caused by another condition, such as stress or depression.

The review demonstrated that melatonin decreased the time it took people to fall asleep and increased total sleep time but did not significantly affect sleep quality, compared with a placebo.

Though melatonin is a natural hormone, supplementing with it does not affect your body’s production of it. Melatonin is also non-habit-forming.

Melatonin supplements range in dosage from 0.3–10 mg. It’s best to start with the lowest dose possible and work up to a higher dose if necessary.

While melatonin supplements can be purchased over the counter in the United States, they require a prescription in many other countries.

3. Glycine

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

Studies suggest that glycine may increase your body’s resistance to stress by encouraging a good night’s rest through its calming effect on the brain and ability to lower your core body temperature.

A lower body temperature promotes sleep and helps you stay asleep during the night.

In one study, 15 people who had complaints about the quality of their sleep and took 3 grams of glycine before bed experienced less fatigue and increased alertness the following day, compared with a placebo.

These effects occurred despite no difference in the time it took to fall asleep or time slept, compared with a placebo, suggesting glycine improved sleep quality.

In a similar study, taking 3 grams of glycine before bedtime was shown to improve measures of sleep quality and performance on memory recognition tasks.

Another small study found that supplementing with 3 grams of glycine before bed reduced daytime sleepiness and fatigue following 3 days of sleep deprivation.

Glycine is well tolerated, but taking 9 grams on an empty stomach before bed has been associated with minor stomach upset. That said, taking 3 grams is unlikely to cause any side effects.

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