Rhodiola is an adaptogen believed to have many health benefits, including stress relief. Like other adaptogens, Rhodiola has been used by ancient physicians for thousands of years as an herb that helps protect cells and tissues from oxidative stress and the damage of everyday life. Adaptogens grow in harsh environments and extreme climates, so learn to protect themselves and pass on their strong qualities to those who ingest them.
A 2012 study showed that taking Rhodiola rosea extract powder can help reduce stress. A 2015 study by Dr. Mark Cropley concluded that Rhodiola rosea users "... at day 14 reported significantly lower self-reported feelings of anxiety, stress, anger, confusion, and depression, and significantly improved overall mood."
In addition, a 2017 study also showed its benefits in reducing stress and burnout. In this study, 118 patients were given 400 mg of Rhodiola rosea. At the end of week 12, stress and burnout levels dropped in those taking the supplement.
Finally, a 2018 study published in Gut Pathology showed that rhodiola rosea extract powder bulk has benefits for the gut microbiome, which may be part of the reason it can help relieve anxiety and stress-related symptoms. The recommended dose is 250 to 1000 mg per day.
Ashwagandha is an adaptogenic herb that may help relieve stress. Ashwagandha is native to Asia, mainly India and China. It has been a commonly used herb in Ayurveda for thousands of years and has also been used in other remedies.
According to reports, this adaptogen can improve symptoms of anxiety and stress. In a 2014 study, researchers concluded that ashwagandha "… achieved greater improvements in scores on anxiety or stress scales (significantly better in most cases) than a placebo. )."
A study published in the Indian Journal of Psychological Medicine in 2012 involved 64 subjects. Half of the subjects ingested ashwagandha, and the other half ingested a placebo. The researchers concluded that: "…a high concentration of full-spectrum Ashwagandha root extract can safely and effectively increase an individual's resistance to stress, thereby improving self-assessed quality of life."
Additionally, a randomized, double-blind, placebo-controlled study in 2019 also showed benefits. In the study, 60 adults received 240 mg of ashwagandha or a placebo. There were no adverse reactions in either group; the results showed that those taking ashwagandha had lower morning cortisol and DHEA-S hormones compared to placebo. This proves that this herb not only reduces stress, but also reduces blood markers of stress. Suggested dose: Ashwagandha – 250 to 1000 mg per day.
So both ashwagandha and rhodiola can relieve stress, long hours of work, stressful meetings, commutes, and business trips—all things we have to deal with every day. Finding healthy and effective ways to manage stress is critical to overall health. For some, meditation or prayer may be a helpful tool, while others can find comfort by confiding in a friend in times of difficulty or personal crisis. Regular physical activity or exercise may also help reduce accumulated tension, panic, and anxiety. A healthy, balanced diet should not be given up during times of stress. The food we eat can strengthen our mind and body, and it can weaken our mind and body. While it’s easy to turn to comfort food when life is tough, we must ensure our bodies are nourished to cope with everyday stress or sudden, overwhelming stress.
For those who need more help, the above herbal supplements, minerals, vitamins and essential oils may also be beneficial.
In addition to this, you can also use the following natural methods for stress relief
Lemon Balm
Lemon Balm is a popular herb used by millions of people around the world. Scientists call it "melissa officinalis" (the word "Melissa" is of Greek etymology meaning "bee"), and lemon balm has many other names, such as "nectar of life," "elixir," savory" or "nectar plant".
Lemon Balm is a mint species native to southern Europe, the Mediterranean region and Central Asia. It has small green heart-shaped leaves with clusters of white and yellow flowers. Lemon balm is considered a stress-relieving herb and has been used medicinally for over 500 years.
Several studies have shown that lemon balm reduces overall symptoms of stress and anxiety. Lemon balm is thought to help increase the brain chemical GABA (gamma-aminobutyric acid). This chemical plays an important role in the improvement of anxiety disorders, and some prescription drugs for improving symptoms of stress and anxiety target this pathway.
A 2017 study in Phytotherapy Research analyzed lemon balm's effects on the GABA pathway and found that the herb can help relieve anxiety and stress. An article published in 2016 also took a closer look at the compounds in lemon balm and concluded that it contains receptors that stimulate GABA.
Overall, these studies suggest that lemon balm may be effective and safe for stress relief. Lemon Balm can be consumed as a herbal supplement, food or tea.
Vitamin B12
Vitamin B12 plays an important role in the production of DNA and red blood cells and in ensuring that the body's nervous system functions efficiently. Many people who are deficient in vitamin B12 also suffer from anemia—the body lacks enough healthy red blood cells and is marked by severe weakness and fatigue. Because the body cannot produce it naturally, to get enough B12 we need to get it from external sources like food and supplements.
magnesium
Magnesium is known as the "stress mineral". During times of stress, the body produces more adrenaline and cortisol hormones, and magnesium is required for this process. There are another 350 biochemical reactions in the human body that require sufficient magnesium for enzymes to function properly.
Magnesium deficiency is the most common nutritional deficiency in my clinic, second only to vitamin D deficiency. People who are very stressed or who are taking certain medications (i.e. acid reducers and diuretics) are especially at risk. Magnesium deficiency may present with the following symptoms:
Many people know that taking a hot bath with Epsom salts can help relieve stress. Epsom salts are actually magnesium salts. When they are dissolved in hot water, magnesium is absorbed through the skin, giving muscles plenty of magnesium to feel calm and relaxed.
Every day I advise my patients to take magnesium. It is available in many formulations such as magnesium oxide or chelated magnesium. Suggested dose: 200 to 500 mg per day.
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