From Tense to Tranquil: Top Supplements for a Calmer You

By Andrea Bartels CNP NNCP RNT Registered Nutritional Therapist 29 Aug 2024

From Tense to Tranquil: Top Supplements for a Calmer You

September marks the end of summer schedules and a change of routine. But even the anticipation of changes—not to mention the changes themselves--- can feel stressful. The combination of work, school and personal calendar shifts can wind up making you feel flustered, irritable, tense or anxious.  Yet just because this stress is normal and expected during this transition each year doesn’t mean you shouldn’t do something to make it easier on yourself.  Fortunately, there are several natural health supportive supplements that can help your body and mind in the face of stress. Let’s begin with the essential ones first, then finish with some effective add-ons. 

Nutritionally Essential Stress-Busters 

The B Complex family of vitamins has long been known to counteract the effects of stress by way of numerous functions ranging from the production of energy and hormones to detoxification and so much more. Before long, insufficient dietary amounts of B vitamins show their face, sometimes literally. For example, deficiency in vitamin B2 (riboflavin) causes painful cracks in the corners of the mouth, on the lips, and sometimes, sores in the mouth, which go away soon after the nutrient is topped up.  

Meanwhile, teens and young adults will be interested to learn that supplementary doses of activated forms of the vitamin B5 (pantothenic acid/calcium d-pantothenate or pantethine)—have shown to improve acne in study subjects—a skin condition that is aggravated by stress.  Vitamin B5 has a calming effect, in part because it is needed to convert the nutrient choline into the neurotransmitter acetylcholine. This neurotransmitter is key in focus, memory and learning---which are all things that can fail us when we are feeling stressed. 

Taking a supplemental form of vitamin B5 in one of its activated forms, calcium-d-pantothenate as a part of a fully activated B complex twice daily can help ensure that this team of nutritional workhorses are always available to support your body during stressful times. After all, B vitamins get used up or washed out of the body quickly, since they’re water-soluble, not fat-soluble.  Pure Lab’s Slow Release BioActive B Complex contains research-supported ratios of biologically active B vitamins with the sustained benefits of a slow-release formulation. We recommend taking 1 or 2 capsules with food at the start of your day, or 1 at breakfast and another at lunchtime to replenish what’s being used up by the body’s stress response. 

Magnesium is another essential nutrient protecting you against the tension-related effects of stress via its muscle-related functions.  For example, magnesium relaxes the muscles around the blood vessels, reducing blood pressure and the occurrence of migraine headaches.  It has a similar and rapid effect on skeletal muscles prone to stiffness and cramping, too.   When magnesium is bound to the amino acid l-glycine, it inhibits the stimulating neurotransmitters that make us feel wired or tense. In these ways, magnesium has a beneficial impact on nervous tension, sleep and more. Consider using Pure Lab’s Magnesium Glycinate capsules or powder up to 3 times daily to provide stress support. Or, take a dose of our naturally sweetened Magnesium Glycinate Raspberry-Lemon Powder Mix containing 200 milligrams of elemental magnesium per scoop up to twice daily.  No hot water is required for mixing our powders; simply add to water or a smoothie and enjoy the benefits. 

Stackable and Effective Non-Essentials 

The following natural health products consist of ingredients that are not essential for human health, but they are highly useful and beneficial when stacked on top of the nutritional foundation for stress: 

L-Theanine is a unique amino acid found in green tea that promotes relaxation without sedation. It promotes the alpha brain waves associated with a sense of calm. Meanwhile, it inhibits the effects of the stress hormones epinephrine and norepinephrine.  This is valuable if you are prone to the ‘busy brain’ syndrome that keeps your head full of distracting, racing thoughts when you’d rather feel calm and focused. The result of using l-theanine is a calm, focused mind that is more resilient against stress, a better sleep, and a better mood.  Pure Lab’s L-Theanine is available in a 250-milligram potency, a slow- release 200 milligram potency for longer-lasting benefits,  and a sugar-free chewable 125 milligram tablet formulated for rapid absorption.  

Ashwagandha is a plant traditionally used in East Indian cultures as a tonic for stress management, cognitive support and physical performance. The plant has adaptogenic properties—that is, it’s a non-essential but helpful natural substance that possesses the ability to strengthen the body’s ability to cope with all kinds of stress. Like many adaptogens, there is no consensus on exactly how it works, but many scientists believe that ashwagandha blunts the body’s reactivity to stress, thereby reducing the perception of stress and the actual physical strain on the body.  This frees up energy that would otherwise be used by an unbridled stress response. 

Rhodiola rosea has a traditional use similar to ashwagandha---only the geography of its use is different.  Rhodiola has been used by Northern Europeans for centuries to help them adapt to the demands of being active in a physically challenging environment involving cold weather and high altitudes. Today, rhodiola is being used by individuals worldwide who are looking to support energy and stamina, improve athletic performance, manage mood and resist the effects of stress.  

Pure Lab’s AdaptaPure is a botanical blend of ashwagandha, rhodiola and l-theanine that promotes physical and mental resilience, stamina and relaxation in the face of stress.

It contains Sensoril^TM brand whole-plant ashwagandha, which is standardized to contain a consistent level of therapeutic ingredients—something that non-standardized extracts cannot guarantee. It also contains standardized rhodiola as an additional adaptogen, which supports healthy energy levels in physically stressful conditions, and l-theanine for calm and focus. 

Remember: While nutrients are needed to form the foundation of all stress support, additional supplements can help bolster a sense of calm during times of transition and always, in a safe, non-sedating way. 

References 

Boyle NB, Lawton C, Dye L.?The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review.?Nutrients. 2017;9(5):429. Published 2017 Apr 26.  

Evans, M., McDonald, A.C., Xiong, L. et al. A Randomized, Triple-Blind, Placebo-Controlled, Crossover Study to Investigate the Efficacy of a Single Dose of AlphaWave^® L-Theanine on Stress in a Healthy Adult Population. Neurol Ther 10, 1061–1078 (2021). 

Houston M.?The role of magnesium in hypertension and cardiovascular disease.?J Clin Hypertens (Greenwich). 2011;13(11):843-847.  

Hung SK, Perry R, Ernst E. The effectiveness and efficacy of Rhodiola rosea L.: a systematic review of randomized clinical trials. Phytomedicine. 2011;18(4):235-244. 

Lu Y, Deng B, Xu L, Liu H, Song Y, Lin F. Effects of Rhodiola Rosea Supplementation on Exercise and Sport: A Systematic Review [published correction appears in Front Nutr. 2022 Jun 20;9:928909]. Front Nutr. 2022;9:856287. Published 2022 Apr 7. 

Kerry Group Inc. “Sensoril^TM: Premium Ashwagandha Root and Leaf Extract.” Accessed online August 28, 2024.

Ma GP, Zheng Q, Xu MB, et al. Rhodiola rosea L. Improves Learning and Memory Function: Preclinical Evidence and Possible Mechanisms. Front Pharmacol. 2018;9:1415. Published 2018 Dec 4. 

Mahdavifar B, Hosseinzadeh M, Salehi-Abargouei A, Mirzaei M, Vafa M. Dietary intake of B vitamins and their association with depression, anxiety, and stress symptoms: A cross-sectional, population-based survey. J Affect Disord. 2021;288:92-98.

Mikulska P, Malinowska M, Ignacyk M, et al. Ashwagandha (Withania somnifera)-Current Research on the Health-Promoting Activities: A Narrative Review. Pharmaceutics. 2023;15(4):1057. Published 2023 Mar 24. 

Singh N, Bhalla M, de Jager P, Gilca M. An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda. Afr J Tradit Complement Altern Med. 2011;8(5 Suppl):208-213.  

National Institutes of Health (NIH), Office of Dietary Supplements. “Riboflavin: Fact Sheet for Health Professsionals”. Accessed online August 27, 2024. 

Yan Ji, Song Tan, Yuming Xu, Avinash Chandra, Changhe Shi, Bo Song, Jie Qin, Yuan Gao. Vitamin B supplementation, homocysteine levels, and the risk of cerebrovascular disease:A meta-analysis. Neurology Oct 2013, 81 (15) 1298-1307. 

Yang M, Moclair B, Hatcher V, Kaminetsky J, Mekas M, Chapas A, Capodice J. A randomized, double-blind, placebo-controlled study of a novel pantothenic Acid-based dietary supplement in subjects with mild to moderate facial acne. Dermatol Ther (Heidelb). 2014 Jun;4(1):93-101. 

Yoto A, Motoki M, Murao S, Yokogoshi H. Effects of L-theanine or caffeine intake on changes in blood pressure under physical and psychological stresses. J Physiol Anthropol. 2012;31(1):28. Published 2012 Oct 29. 

Young LM, Pipingas A, White DJ, Gauci S, Scholey A. A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and 'At-Risk' Individuals. Nutrients. 2019;11(9):2232. Published 2019 Sep 16.  

Zhang X, Li Y, Del Gobbo LC, et al.?Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials.?Hypertension. 2016;68(2):324-333.