What are some effective natural remedies for stress anyways?
Below is a table providing details on herbs and vitamins that work to reduce stress.
We have included recommended dosages to use as well.
We also recommend making lifestyle changes and applying stress management tips first.
Stress is so common in modern society that if it is not managed properly, you'll end up suffering from a variety of serious health problems.
The solution is not to take prescription anti-anxiety medications. They are habit forming and do not address the underlying problem. They should be used during extreme times of stress and for a short period of time only.
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Rhodiola is shown to help protect against fatigue and suppress anxiety. One clinical study showed that taking rhodiola helped fight off fatigue in those people doing shift work.
Dose: Take 100 to 170 mg once or twice daily.
The B-vitamins are needed to maintain proper functioning of the adrenal glands and nervous system. Deficiency in this vitamin can reduce your ability to respond to anxiety and stress.
Dose: Take a 50 or 100 B-Complex vitamin daily.
Ginseng is a potent adaptogen and it has been extensively used around the world for its ability to reduce anxiety, boost mental function, treat impotence and reduce fatigue.
Dose: Take 100 mg once or twice daily.
Tyrosine is an amino acid. Taking tyrosine helps to reduce fatigue and the effects of stress on the body.
Dose: Take up to 10 grams daily or 100 mg per kilogram of body weight.
Lavender is shown to have a calming and relaxing effect on the body in several clinical studies. As well, lavender oil used in aromatherapy is often recommended by experts for reducing anxiety.
Dose: Aromatherapy - Place several drops of lavender oil in a cup of hot water and inhale three times daily. Decoction - Use 1 to 2 teaspoons of the leaves in 250 mL of water. Boil for 15 minutes. Drink one to two times daily. Tincture (1:5) - Use 30 to 60 drops daily.
Chamomile has been shown to be helpful in managing anxiety and it acts as a mild sedative.
Dose: Infusion - Use 2 to 5 grams of the leaf three or four times daily. Steep for 15 minutes and drink. Extraction (1:1) - Use 1 to 4 mL up to three times daily.
Valerian is shown to promote relaxation and shows calming properties.
Dose: Take 400 to 900 mg daily 1 hour before bedtime. Bedtime is the best time to take it as it may cause drowsiness.
|Lemon Balm (Melissa officinalis)||
Several clinical studies show that lemon balm is helpful in treating anxiety and stress.
Dose: Suggested dose is 150 to 600 mg taken up to three times daily or at bedtime. Note: In clinical trials, a single dosage from 300 mg to as high as 1,800 mg of the dried leaf have been used. Tea: Use three or four times daily. Tincture (1:5) - Use 2 to 6 mL up to three times daily.
Animal studies show that vitamin C can reduce blood levels of stress-related hormones. Vitamin C serves many purposes in maintaining health including adrenal function. It's needed for the body to make essential neurotransmitters to allow for proper transmission of nerve signals.
Dose: Take 500 mg once to twice daily. The full detailed review for vitamin C will provide additional dosage information.
Siberian ginseng is used historically to help the body adapt to stressful situations.
Dose: Take 400 mg daily.
Ashwagandha is shown to help the body better cope with anxiety.
Dose: For additional dosage information, see the full review of ashwagandha.
Bioflavonoids such as rutin can be helpful in allowing the body to cope better.
Dose: Take 300 to 2,000 mg (0.3 to 2 grams) daily. Divide the dose up to two or three times daily.
Catnip is shown to have a calming and relaxing properties in lab and animal studies. The smell of catnip induces euphoria (a "high") in cats.
Dose: For additional dosage information see the review of the herb catnip.
Astragalus is an adaptogen, a herb that can boost the body's ability to fight off physical and mental stress.
Dose: Additional dosing information can be found in the full review of astragalus.
A small double-blinded clinical study showed that volunteers taking ginkgo did not experience an increase in blood pressure when placed under a stress test compared to the placebo group.
and calcium is needed for proper nerve and muscle function and cause a
calming effect. Excessive anxiety can cause the body to use up these
Dose: Take at least 500 mg of calcium and 200 mg of magnesium daily.
The above table summarizes all the best natural remedies for stress. Also consider making some lifestyle changes as well.