Tag Archives: anxiety

B Vitamins for Stress


The health benefits of B vitamins are well known. Our bodies use them in countless ways to function.

The B vitamins include the following:

  • B1
  • B2
  • B3
  • B5
  • B6
  • B7
  • B9
  • B12

We get B vitamins through diet and foods such as protein (fish, eggs, poultry, and other meats), dairy products, leafy green vegetables, beans, peas, and some fortified bread and cereal.

B vitamins play a critical role in helping our bodies turn the foods we eat into energy. They’re also essential in the formation of red blood cells. Other roles that B vitamins play include:

  • Cell growth and metabolism
  • Nerve function
  • DNA production
  • Keeping digestive system healthy
  • Keeping skin healthy
  • Brain health
  • Immune system health
  • And more

Another meaningful way that B vitamins benefit our health? B vitamins can also have a positive effect on stress and mood.

B Vitamins for Stress

B vitamins have many potential benefits when it comes to combatting stress as well. One study examined the benefits of B-vitamin supplements on depressive symptoms, anxiety, and stress in both “healthy” and “at-risk” populations.

The study showed that regular B vitamin supplementation had a notably positive effect on stress for healthy and at-risk participants. The study noted that their research found B vitamin supplementation may be particularly beneficial against stress in those at risk due to poor nutrient status due to ow B vitamin intake in a diet for any number of reasons, or poor overall mood status.

Another study found that B vitamins had a positive effect on stress and performance. The study looked at the effect of a high dose vitamin B complex supplement (along with vitamin C) on a group of healthy adults. Those who utilized the high dose vitamin B complex supplement reported significant improvements in mood, general health, and perceived stress. They also rated themselves as higher for energy or vigor and as experiencing less mental fatigue.

Those who experience anxiety and depressive symptoms from diagnosed depression have benefited from B vitamins. Another study found that those who utilized a vitamin B complex supplement showed consistent and continuous improvements in anxious and depressive symptoms compared to those who did not take the supplement.

If you’re interested in B vitamins for stress, consider these supplements from Designs for Health, Vital Nutrients, and Neurobiologix.

Homocysteine Supreme – Designs for Health

Homocysteine Supreme from Designs for Health is a dietary supplement that contains a proprietary blend of active isomer naturally-occurring folates known to facilitate the efficient metabolism of homocysteine. Its potential benefits include helping in tissue formation, the functioning of the liver, skin, and immune system, and helping in forming red blood cells. B vitamins have also been found to aid in metabolizing carbohydrates, fats, and proteins. It also supports biochemical reactions like detoxification, healthy immune function, joint and cartilage structure, and brain and cardiovascular health.

B-Complex – Vital Nutrients

B-Complex from Vital Nutrients is a balanced, high-potency dietary supplement containing B vitamins, including thiamin, riboflavin, folate, biotin, pantothenic acid niacinamide, vitamin B6, and vitamin B12. This comprehensive B complex supplement supports a healthy nervous system, helps to maintain protein, fat, and carbohydrate metabolism, and promotes homocysteine conversion.

Methyl Folate Plus – Neurobiologix

Methyl Folate Plus from Neurobiologix is a professional-grade dietary supplement for those who need support overcoming deficiencies in the cellular delivery of methyl folate. Those who have methylation deficiencies due to genetic weaknesses may have difficulty absorbing folic acid, or those who need additional nervous and immune system support. Each serving of this supplement contains vitamin B2 (as Riboflavin-5-Phosphate), Vitamin B3 (as Niacinamide), and folate (derived from L-5-Methyltetrahydrofolate calcium salt and Folinic acid calcium salt).

Do you use B vitamins for stress?

How to Fall Asleep More Quickly


Getting a good night’s sleep is one of the most important aspects of health, happiness, and productivity. However, it’s also one thing in life that many of us struggle with. Stress, unhealthy habits, and concerns about health crises affecting the world don’t help.

In fact, reports of sleep difficulties spiked during the early months of the coronavirus pandemic. Health researchers are still examining the long-term impacts of these and other issues.

Fortunately, there are ways to improve sleep that any of us can practice. You may have to change some habits, and perhaps suffer a couple of pretty weary days, but these methods can and will have you sleeping better without too much effort.

Sleep Basics

Think of your body like a battery. Sleep is the charger.

If at the end of the day there is still a charge, you will have a harder time shutting down – you still have energy left to discharge. However, if you run your battery out each day, your body (battery) will want to plug into sleep (charger) at night.

So, how do you make sure that your energy is depleted at night, and you are fully recharged in the morning? Let’s talk about it!

Be Consistent

One of the easiest ways to make sure that your energy is depleted by day’s end is to simply wake up earlier, and be consistent about it! Your body has a biological clock known as the circadian rhythm.

This system learns how and when you go to bed. The more you fall asleep and wake at the same time, the more effective your body’s biological clock will be. That means you need to resist the urge to hit the snooze button, and don’t nap throughout the day. Also, start saying no to late-night activities. Schedule things for earlier in the day, so you are home and in bed on time.

The first time you wake up on a new schedule may have you feeling weary. But you will find it easier to sleep that night. Over the course of days and weeks, this work will start to pay dividends. You will start to fall asleep faster and wake with a feeling of focus and energy you may not be used to!


Exercise is another great way to deplete your energy during the day. It also has numerous other health benefits, which could improve your overall state of mental health and wellness.

To put it more simply, exercise wears out the mind and body. It also pushes your heart, speeds digestion, and challenges your lungs and your brain. If you feel the burn during the day, you’re much more likely to fall asleep as soon as your head hits the pillow – it is such an amazing feeling to stretch out in a cool bed after a hard workout and refreshing shower.

Practice Sleep Hygiene

Sleep hygiene includes a whole list of behaviors that promote sleep just before bed. Among these are not using your phone, not watching tv, and only using your bed for sex or sleep.

Keep a neat bed and make it each morning. Try showering before bed each night, so you feel nice and ready for slumber. Change your sheets regularly and especially your pillowcases to prevent discomfort and allergic reactions.

Finally, keep the room cool and at the right humidity levels. You can use a fan, humidifier, or dehumidifier, or use an air conditioner (consider a window unit or a small fixed unit that installs into the wall).

Avoid Caffeine and Limit Alcohol

Many of us love caffeine, but drinking coffee or tea too late in the day can affect sleep. Caffeine is a stimulant, meant to work against the parts of the brain that enable sleepiness. If you wonder whether your coffee habit is affecting your sleep, go a couple of days without any caffeine at all and see how you sleep those nights.

Likewise, alcohol disrupts many systems in the body and can contribute to physical discomfort that makes sleep difficult. Worse of all, even if you find you sleep deeply after drinking, you may still wake up feeling tired and unfocused. If you are consuming alcohol, stop several hours before falling asleep, and make sure to rehydrate and eat a healthy meal.

Manage Stress

Stress, anxiety, and worry are sleep-killers. It’s important for you to find ways to take care of worrisome problems during the day so that you can be free from worry at night. If you can’t get rid of all the stressors in your life, try meditation and journaling before you go to bed. This can help you organize your thoughts on the page, which will keep your mind from cycling through your troubles while you try to get some shut-eye.

Take a Sleep Supplement

If all else fails, there are some great natural sleep-promoting supplements on the market. We can specifically recommend three. Each contains a different active ingredient and mechanism of action. Choose the one you feel most confident trying. None are habit-forming, they contain no artificial ingredients, and are considered well tolerated by most people when compared to some competing formulas.

  • Melatonin 20 mg by Bio-Tech Pharmacal contains the natural hormone melatonin, which is produced in the pineal gland of the human brain. People who may benefit from taking a melatonin supplement include those with altered sleep schedules due to jet lag, shift work, or with busy families that affect healthy sleep cycles. The natural production of melatonin from the amino acid L-tryptophan may decrease with age, so those who are older may potentially benefit too.
  • 5-HTP 100 mg (5-Hydroxytryptophan) by Pure Encapsulations seeks to support brain serotonin levels for overall emotional well-being, healthy eating habits, and healthy sleep. This formula may be ideal for those who struggle with sleep due to issues related to feelings of stress, anxiety, or worry.
  • PharmaGABA – 250 (SP662) by Thorne Research is formulated with gamma-aminobutyric acid (GABA,) which is a neurotransmitter found throughout the central nervous system. Those who experience irritability, restlessness, sleeplessness, and spasmodic movements may have an imbalance of hormone levels in the body. GABA is thought to help act like a “brake” during times of runaway emotions, stress, and anxiety. Furthermore, GABA supplementation may promote relaxation and a healthy sleep cycle.

It’s hard to get a good night’s sleep, but there are ways to change this. Try the above suggestions and supplements and see if you notice a difference in your sleep!


AnxietyJacquie Eubanks RN BSNAnyone who has experienced anxiety is familiar with what can be described as an unpleasant feeling, a vague sense of unease and apprehension. While anxiety disorders affect over 40 million adults in the US, virtually everyone has felt anxious at some point in time. Symptoms such as mild stomach discomfort, perspiration, a quickening of the heartbeat, are common reactions to stressful situations. Similar to fear, anxiety triggers the fight or flight stress response and the release of stress hormones, including adrenaline, to see you through a momentary anxiety producing circumstance.

Normal intermittent anxiety is beneficial in certain temporary situations, a job interview, a college exam, public speaking, or what a performer would call opening night jitters. When anxiety becomes chronic or irrational and begins to interfere with normal everyday life, it can lead to physical illness and a psychological disorder diagnosis. Dissimilar to fear, which is a rational response to a real danger, chronic irrational anxiety generally lacks a clear or realistic cause, yet still produces physical responses that can become debilitating and lead to chronic conditions.

Chronic disproportionate anxiety that negatively affects sleep and concentration or results in avoidance of social situations, is classified as a disorder. While treatable, statistics show that a large percentage of adults who have anxiety disorders never receive treatment, such as therapy or medications. People who have undiagnosed or untreated anxiety disorders are more likely to self-medicate with nicotine, alcohol or street drugs that may temporarily relieve anxiety symptoms, but may also greatly affect general health and wellbeing in the long term. Those who are struggling to manage the symptoms of persistent, but not debilitating, anxiety may have anxious thoughts or behaviors that may be improved by dietary and lifestyle changes.

  • Eating more protein and healthy fats, not skipping meals, and avoiding sugar and refined carbs can keep blood sugar stable and eliminate blood sugar crashes. Low blood sugar can initiate a stress response and the release of stress hormones that feels eerily like anxiety.
  • Gradually decreasing caffeine intake until you can eliminate it entirely can help to improve sleep, stabilize energy and improve the stress response.
  • Getting adequate, restful sleep helps to eliminate the anxiety-insomnia-sleep deprivation cycle, leaving one less vulnerable to anxiety. To help wind down in the evening, dim the lights an hour before bedtime, take a warm shower or bath, or do a short meditation and some gentle stretching to help you relax.
  • Taking probiotics and eating fermented foods can help to promote healthy gut flora and improve gastrointestinal function. Digestive tract health can affect mood and may play a role in anxiety disorders.
  • Take every opportunity to get in some physical activity, as exercise helps to relieve stress and anxiety.

Anyone who struggles with anxiety will tell you that managing anxiety is not an easy task. Good lifestyle habits are certainly beneficial, as proper diet, sufficient exercise, and good quality sleep can noticeably improve the anxiety and stress response. As well, proper supplementation can improve the quality of sleep, provide calming minerals, support mood and neurotransmitter production and aid adrenal function, resulting in anxiety relief, improved focus, increased energy and more optimal stress management.

L-theanine – Found naturally in green tea, this amino acid enhances cognition and focus, while surprisingly promoting relaxation without inducing drowsiness. Utilized to naturally relieve anxiety and stress, L-theanine calms both the body and the mind, bringing about a state of wakeful relaxation. When you need to chill out, L-theanine can help.

Magnesium – Widely known as a calming mineral, magnesium is involved in hundreds of biochemical processes, including energy production, blood glucose regulation and stress management, as well as immune system and adrenal function support. Magnesium deficiency is linked to symptoms of anxiety, depression, mood imbalances, and insomnia, all of which benefit from magnesium repletion.

GABA – Synthesized naturally in the brain and widely distributed throughout the central nervous system, GABA is a major neurotransmitter that has relaxation-inducing and stress-relieving effects. Low levels are GABA are associated with anxiety, depression and insomnia. Clinical studies have shown that GABA supplementation can promote feelings of calmness, increase metal clarity and focus, and support more restful sleep.

Kava – Used traditionally for centuries to enhance relaxation, improve mood and support sleep, kava has been shown to elevate mood, improve stress management, reduce the negative effects of stress, and relieve symptoms associated with generalized anxiety, including persistent worry, restlessness, insomnia, fatigue and muscle tension.

Professional Supplement Center carries these and other high quality formulas to support overall health and a healthy stress response:

L-Theaninel-Theanine by Pure Encapsulations: One capsule provides 200 mg of l-theanine as Suntheanine®, a unique amino acid that provides helpful relaxation support, and eases occasional nervous tension and irritability with causing drowsiness. Gluten and soy free, Non-GMO vegetarian formulation.

Magnesium (glycinate...Magnesium Glycinate by Pure Encapsulations: Magnesium supports the metabolism and utilization of nutrients and the proper functioning of critical enzymatic and physiological functions. Important for muscle function and mood balance, magnesium in glycinate form is less likely to cause bowel discomfort than other forms of magnesium. Gluten and soy free, Non-GMO vegetarian formulation.

Gaba 750 mgGABA 750 mg by Integrative Therapeutics: One capsule provides 750 mg of GABA in support of the neuroendocrine system. This pure vegetarian formula is gluten, soy, dairy and sugar free.


Kava (Formerly...Kava by Herb Pharm: This liquid extract is sourced from sustainably harvested Kava grown in the Vanuatu Islands in the South Pacific according to ancient agricultural traditions. Kava provides nervous system support, promoting peaceful relaxation and stress reduction. This formula is prepared from the whole rhizome and root and is extracted with pharmaceutical grade certified organic grain alcohol. Gluten free, Non-GMO formulation.

Kava KavaKava Kava by Professional Solutions: Formulated with ecologically harvested Kava Kava from Vanuatu, this potent herbal extract supports calm, relaxation and bodily systems negatively affected by stress. Vegetarian formula. Contains Non-GMO soy.


What is Anxiety? https://www.anxiety.org/what-is-anxiety
Understanding the Anxious Mind. http://www.nytimes.com/2009/10/04/magazine/04anxiety-t.html
Magnesium and the Brain: The Original Chill Pill.  https://www.psychologytoday.com/blog/evolutionary-psychiatry/201106/magnesium-and-the-brain-the-original-chill-pill
Murray, Michael, M.D. Easing the Agony of Anxiety & Panic Attacks. Vitamin Retailer, February 2017
Is It Normal Anxiety or an Anxiety Disorder? https://www.verywell.com/is-it-normal-anxiety-or-an-anxiety-disorder-2584401