3. Magnesium
Other research has found that magnesium offers modest benefits for stress relief, says Bronwyn Holmes, MD, a board-certified physician specializing in functional medicine at Vassar Brothers Medical Center in Pleasantville, New York. But many studies are limited by small sample sizes, short durations, and varying supplement formulations, making the overall evidence less consistent, she says.
Dr. Holmes also notes that supplementation may be particularly beneficial for those with a known magnesium deficiency. Beyond that, it may help people with mild anxiety and sleep disturbances, but more studies are needed.
Magnesium is found in whole grains and dark green leafy vegetables, low-fat milk and yogurt, nuts, seeds, dried beans, legumes, some breakfast cereals and other fortified foods, and in supplement form. Even so, many of us aren’t getting enough of it. The National Institutes of Health recommends 310 to 320 mg of magnesium per day for most women and 400 to 420 mg for men, and no more than 350 mg per day in supplement form for anyone.
There are various types of magnesium supplements, which typically come in pills, capsules, powders, and gummies. You may want to consider magnesium aspartate, citrate, lactate, or chloride, which are absorbed better than magnesium oxide or sulfate. Many laxatives and antacids contain magnesium, so if you take these medications and are also taking supplements, make sure you aren’t surpassing 350 mg total magnesium per day.
4. Melatonin
A meta-analysis of 27 randomized controlled trials including 2,319 people found that melatonin reduced anxiety before surgery compared with placebo, and may also help relieve anxiety after surgery. The authors also concluded that melatonin may have a similar effect to benzodiazepines (sedatives) in reducing preoperative and postoperative anxiety in adults.
These studies examine limited groups of people in specific situations, says Holmes, making it hard to generalize their findings to the broader population. Ultimately, “the treatment does not function as a standard solution for chronic stress management or anxiety disorders,” Holmes explains. Instead, she says it’s most beneficial for people who experience sleep problems.
Melatonin supplements are available in tablets, capsules, gummies, and liquids; most come in doses of 1 to 10 mg.
The supplement is generally safe for most healthy people for short-term use when taken in appropriate amounts under a doctor’s supervision, but there are some people who should not take melatonin.
Don’t use melatonin if you have an autoimmune disease, because it can stimulate immune function, may interfere with treatment, and can possibly worsen certain conditions.
Melatonin can also interact with several medications, including anticoagulants and anti-platelet drugs, anticonvulsants, blood pressure medications, diabetes medications, contraceptives, immunosuppressants, seizure-threshold-lowering drugs, fluvoxamine (used to treat obsessive-compulsive disorder), central nervous system depressants, and diazepam (used to treat anxiety, seizures, and muscle spasms).
Always speak with your doctor before taking melatonin, especially if you are experiencing any of these health conditions or are taking any of these medications.
Don’t drive or use machinery within five hours of taking the melatonin, because it can cause daytime drowsiness.
5. Rhodiola
But the evidence for using rhodiola as a stress treatment is limited, Holmes notes, because most studies have limited sample sizes, different preparation methods, and short-term durations. As a result, she doesn’t yet recommend it as a solution for stress.
Rhodiola is available in several types of oral supplements, such as liquid extracts, tablets, capsules, powders, and gummies. The supplement is possibly safe to use for up to 12 weeks. Note that it may cause dizziness, excess saliva production, dry mouth, headache, and insomnia.
Talk to your doctor before trying rhodiola, as there’s little evidence to suggest any meaningful effects for stress reduction.
6. Lemon Balm
Lemon balm, or Melissa officinalis, is a lemon-scented herb that was commonly found in Europe from the 5th to the late 15th centuries, but is now cultivated around the world. Traditionally, it was used as a mild sedative and calming agent, and it’s now being researched for its possible anti-anxiety effects, which may be due to its phytochemicals (substances found in plants that are essential for health).
Lemon balm and lemon balm extracts are “generally recognized as safe” by the FDA. The leaves of the plant are commonly made into a tea, but it can also be found in other forms, including capsules and tinctures.
The review’s authors warn that there have only been few clinical trials, all of which used different methods, and therefore the review results should be interpreted with caution, as more high-quality studies are needed.
Another recent review on pharmacological evidence from animal and cellular work found that lemon balm has promise as a calming agent, with both anti-anxiety and antidepressant properties, but the authors note that further robust randomized controlled trials using lemon balm are needed.
There’s not much research regarding the safety of lemon balm during pregnancy and breastfeeding, so many experts recommend steering clear of the supplement during these times.
7. Valerian
Valerian extracts and tinctures are sold in alcohol or alcohol-free bases. Powdered valerian is also available in capsules and tablet forms, and as a tea.
While there aren’t enough high-quality studies involving people to draw any conclusions about whether valerian can be effective as a sleep aid or for relieving anxiety or depression, there is some preliminary research on this topic that suggests potential health perks.
One small recent clinical trial of 39 patients receiving hemodialysis, a treatment for kidney failure, found that valerian significantly improved sleep quality and symptoms of anxiety and depression in these patients. But the authors note that further research is needed.
Pati agrees, noting that though the findings of this study may seem promising, larger-scale trials are needed, and the group in this particular trial was very specific. Overall, she says valerian may be a good option for those experiencing stress, although the data is stronger for other supplements, like lemon balm.
Research suggests that valerian is generally safe for short-term use by most adults, in typical doses. But the safety of longer-term use is not well studied. It may also have a sleep-inducing effect and should not be taken along with alcohol or sedatives.
Side effects including headache, upset stomach, excitability, heart disturbances, uneasiness, and even insomnia have been reported. Talk to your doctor before you take valerian or any other supplement for stress.
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