5 natural supplements to help you relax

We all go through periods of stress or anxiety. It doesn’t have to be big events like losing your job that triggers this, at times the smallest things like your children misbehaving or being late for an appointment can just tip you over the edge. 

In the current climate of dealing with the global pandemic and constant lockdowns, it can be harder than ever to relax and even enjoyable experiences like going on holiday can cause many people to worry. 

Relaxation is so important as increased stress hormones can lead to all sorts of problems, from headaches and diabetes to mood alterations like sadness and anger. For a healthy body and mind to truly relax, it is important to combine a good diet with exercise but that might not always be enough and you might consider looking for a natural supplement to help.

With this in mind, we wanted to look at 5 natural supplements that can help you relax.

1. Magnesium

Magnesium plays a pivotal role in our physical and mental health. With our bodies, it is known to improve everything from digestion through to heart problems, as well as helping with migraine issues. It’s estimated that up to 80% of people have a deficiency in this crucial mineral.

The number one reason magnesium is so powerful is that it allows the optimal function of the amino-acid gamma-aminobutyric acid, or GABA for short, which is an inhibitory neurotransmitter to help produce what is known as ‘happy hormones’ in the brain. In fact, it helps regulate the hormones that are vital in calming the brain, leading to relaxation.

By taking magnesium supplements you’ll also relax your muscles which will further aid your sleeping. The only note of caution is keeping the levels down, as it could have a laxative effect if too much is taken. Whilst available in foods like leafy greens and nuts or seeds, most people do not get enough in their natural diet so use magnesium supplements to top up their levels.

If you’re interested in trying magnesium supplements, be sure to visit MAGSUPPS a UK-based brand that has developed some cleverly formulated magnesium blends to maximise benefits.

2. Vitamin B12

B12 should always be near the top of any list of this nature because it is so useful, readily available and it’s very safe, due to the body easily flushing out any excess. It is also near the top of nutrient deficiencies that you find in most people so is something you need to be conscious of.

It plays a critical role in the production of serotonin, a chemical essential to the regulation of people’s moods. A lack of B12 will often leave you lacking focus or feeling tired and at extreme levels can be a contributor towards depression, almost certainly leaving you feeling anxious. 

A healthy production of B12 helps towards the production of SAM, a compound important for dealing with stress. It also contributes to lowering levels of Homocysteine, which when high are associated with stress and potential heart conditions.

B12 is found naturally in many foods, from shellfish and red meat to dairy products, but for those that don’t include these as a big part of their diet, including vegans, then the introduction of supplements comes recommended, as it can also provide an energy boost.

3. Fish oil

Another of the natural supplements that have both physical and mental benefits, fish oil supplements are a perfect way of getting lots of Omega-3 fatty acids that are essential for good brain health. The best way to get Omega-3 is via a regular diet of freshly caught fish, which is not always easy for many to get (or like), hence the popularity of fish oil supplements.

It is known to ease anxiety as well as reduce depression and other mental health problems, in part because it has a similarly positive effect on serotonin as B12. Omega-3 is known to help strengthen cell membranes, allowing for serotonin to be accepted around the body more easily. It can also help in regulating dopamine levels, critical in helping with fear and anxiety.

4. L-theanine

A popular amino acid that is found in many teas like green and oolong, L-theanine has been seen in studies to lower stress-related symptoms like a lack of sleep and anxiety. It has also been linked with improving memory and focus for individuals, which have the knock-on effect of helping them to relax more.

Generally consumed as a result of drinking various teas, it can also be obtained in capsules, liquids and powders, but it is believed to be more effective when taken with tea because of the synergy with caffeine. The positive effects of either caffeine or L-theanine alone are not as strong as when they are combined.

5. Valerian Root

Sometimes referred to as garden heliotrope, valerian is a plant that is often found in sleep-promoting tea blends but also comes as a stand-alone aid because of the benefits it brings an individual. 

The chief benefit, similar to magnesium, is it increases the amount of GABA in the brain, which helps ease anxiety and improves sleep. For this reason, it is often used as a dietary supplement to help with insomnia.

There have also been studies that show valerian could have a positive effect on those suffering from anxiety disorder and whilst it is one of the less pleasant smelling supplements don’t let that put you off, the taste is not that bad and it is well worth it for the benefits it delivers.

Balance Is The Key

As we mentioned at the start, the key to relaxation is getting the right balance of eating the right foods, exercising your body and mind, being sensible with alcohol and all the time utilising supplements to top up your natural defences and help you de-stress and relax.

Always remember that no one solution is right for everyone, you need to find the right combination that works for you, too much of one thing will not sustain you in the long term. 

Monitor the effects of additional exercise, try magnesium, eat more leafy greens or fresh fish and increase your B12 levels – just remember the goal is to help you feel more relaxed and if it’s not achieving that, then maybe a different approach is needed.