Antioxidant supplements for stress management -
Think of B vitamins as working together sort of like workers in an assembly line. The line can still work if some people are missing, but not as effectively. Some of the B vitamins, such as folic acid B9 and cobalamin B12 , have particularly important roles and are mentioned because their intakes are commonly low.
Vitamin B12 and folic acid are important in creating healthy DNA, the genetic material in our cells. They also help keep homocysteine levels in check. Homocysteine is a substance formed during amino acid metabolism of which high levels are associated with heart disease and increased risk for Alzheimer's disease.
Vitamin D plays a very important role in bone and immune health. The volume of data on vitamin D is growing rapidly and increasingly research points toward roles in cardiovascular, muscle, and overall health. Vitamin C is also important for collagen formation which is critical to the health of our skin, tendons, and ligaments , while along with vitamin D, vitamin K is beneficial to bone health.
Vitamin K is an integral player in blood clotting , preventing excessive bleeding when we have a wound and the collagen promoted by vitamin C helps in forming new tissue to close wounds and strong tissue more resistant to wounds. These are just some of the examples of teamwork between vitamins, remember there is also a great deal of collaboration between vitamins and minerals, such as vitamins D and K working with the mineral calcium to create strong bones.
As our bodies are made up of many cells, over time cellular oxidative stress can manifest into damage and conditions that can be seen on the whole body level. In terms of perceived psychological stress, studies have shown that supplementing with B vitamins, for two to 12 weeks, may enhance subjective perception of stress and improve mood.
For relief from cellular oxidative stress, it may be worth incorporating a good antioxidant supplement into your diet. Antioxidants such as vitamins A, C, and E provide protection that can help reduce free-radical damage.
Free-radical formation increases when our bodies are stressed. Although free radicals are normal by-products of cellular metabolism, free radicals can also result from exposure to pollution, smoking, alcohol consumption, and eating foods high in fat.
Adding an antioxidant to your daily supplementation can assist in relief. If you are not sure if your current vitamin is the best one for you, reference the Nutrisearch Comparative Guide to Nutritional Supplements by Lyle MacWilliam to see how your vitamin rates against others.
Once you have a multivitamin supplement in mind, you should meet with your physician and a dietitian to customize your supplementation regime to your individual needs.
When it comes to physical wellness, it ultimately depends on the person, how active they are and the environment in which they live. For example, an indoor athlete might need more vitamin D than an athlete who performs outdoors.
However, all athletes performing at extreme levels should make sure they are consuming an adequate supply to promote bone, muscle, joint, and immune health. Increasingly research shows that it is very difficult to consume enough vitamin D from the diet and supplementation may be prudent.
Furthermore, extreme endurance athletes and individuals who work in industries that involve high exposure to chemicals and pollutants experience greater oxidative stress and would likely benefit more from antioxidants such as vitamins C and E. The best approach to handling stress is to maintain a healthy lifestyle that supports optimal health.
You may notice an increase in your energy level within a short period of beginning supplementation and this could help how you perceive emotional stressors. It is important to remember, however, that it generally takes a few months to build up levels of nutrients in the body that are high enough to experience noticeable results.
Emotional stress management techniques usually provide noticeable results sooner. However, in terms of combating chronic oxidative stress, antioxidant supplements immediately begin silently providing many benefits to enhance health. A supplementation regime should begin with a high-quality supplement, such as a multivitamin.
The safety and purity of vitamins are other common concerns. It is typically safest to purchase from a company that has been in business for a while and is known for high-quality goods manufacturing. For example, you can access third-party data from the National Science Foundation NSF to let you know if the products you are considering taking are pure and free of contaminants.
There are even a few companies, such as USANA Health Sciences, that hold FDA registration, which assures you their products are being held to the highest standards for quality and purity.
If you have specific needs or concerns you should always consult a physician before taking any supplement. The function of the human body is an amazing interplay of multiple organs and systems. Proper nutrition provides the fuel and intermediates vitamins to allow seamless integration of these systems to produce a vibrant, healthy individual.
Unfortunately, there are many environmental exposures, both emotional and physical, that can disrupt our homeostasis, requiring us to take our stress management strategies up a notch. Along with other strategies, vitamins can play a key role in maintaining health and managing daily stress.
However, there are a few important things to understand and consider when choosing a vitamin supplementation regimen, particularly with stress management in mind.
Having read this article you now have a better understanding on the interconnected role vitamins play in the body, a distinction between types of stress, and realistic expectations of vitamin supplementation.
Most individuals can benefit from regular multivitamin supplementation to enhance a healthy lifestyle. Benefits of a good supplementation and nutritional program will likely be evident as you age because those who have received optimal nutrients, in the long term, will have much lower risks of developing chronic degenerative diseases.
Talk to your physician or nutrition professional for a more specific plan to optimize your health. National Institutes of Health Office of Dietary Supplements ODS. Vitamin B12 Fact Sheet for Consumers. Vitamin D Fact Sheet for Consumers. Vitamin C Fact Sheet for Consumers.
Vitamin K Fact Sheet for Consumers. Young LM, Pipingas A, White DJ, Gauci S, Scholey A. National Center for Complementary and Integrative Health. Vitamins and Minerals.
By Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.
The Australian Dietary Guidelines External Link has more information on recommended servings and portions for specific ages, life stage and gender. It is also thought antioxidants and other protective constituents from vegetables, legumes and fruit need to be consumed regularly from early life to be effective.
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Skip to main content. Healthy eating. Home Healthy eating. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. About oxidation Antioxidants and free radicals The effect of free radicals Disease-fighting antioxidants Sources of antioxidants Vitamin supplements and antioxidants Dietary recommendations for antioxidants Where to get help.
About oxidation The process of oxidation in the human body damages cell membranes and other structures, including cellular proteins, lipids and DNA. Antioxidants and free radicals Antioxidants are found in certain foods and may prevent some of the damage caused by free radicals by neutralising them.
Disease-fighting antioxidants A diet high in antioxidants may reduce the risk of many diseases including heart disease and certain cancers. Sources of antioxidants Plant foods are rich sources of antioxidants.
Also derived from the plants that animals eat. Vitamin supplements and antioxidants There is increasing evidence that antioxidants are more effective when obtained from whole foods, rather than isolated from a food and presented in tablet form.
Dietary recommendations for antioxidants Research is divided over whether antioxidant supplements offer the same health benefits as antioxidants in foods.
To achieve a healthy and well-balanced diet , it is recommended we eat a wide variety from the main 5 food groups every day: vegetables and legumes or beans fruit whole grain foods and cereals lean meat, poultry or alternatives such as fish, eggs, tofu, legumes, nuts and seeds dairy and dairy alternatives — mostly reduced fat reduced fat milk is not recommended for children under 2 years.
Where to get help Your GP doctor Dietitians Australia External Link Tel. Nutrient reference values for Australia and New Zealand External Link , National Health and Medical Research Council, Australian Government.
Australian dietary guidelines External Link , , National Health and Medical Research Council, Australian Government. Antioxidants and cancer prevention External Link , National Cancer Institute, US National Institutes of Health.
How much do we need each day? External Link , , Eat for Health, Australian Government. Give feedback about this page.
Open access strrss chapter. Submitted: 06 September Sjpplements 13 January Published: Low-intensity yoga routines February com customercare cbspd. Antioxidant supplements for stress management can exist by a variety of daily challenges related to obesity, other eating disorders, long-term health issues and immune system suppression. Oxidative stress occurs when free radicals and antioxidants are out of balance.
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