Top 10 Vitamins for Stress Management



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Vitamins are a vital component of a stress management arsenal since your body needs all the nutritional support it can get when it is dealing with the various biochemical processes taking place within it as a result of the stressful situation.

The 10 most important stress management vitamins are:

1. 
Vitamin A 
Vitamin A is a vital vitamin for stress management because it is a potent antioxidant. When the body is under stress more free radicals are produced and these can damage the cells. As a result, a potent antioxidant such as vitamin A is needed to mop up these free radicals and protect the body from free radical damage.

Therefore, if you are in a long standing stressful situation, you may need to take a vitamin A supplement if your dietary intake is inadequate. Dietary sources of vitamin A include milk, butter, eggs and fruits such as mangos and papayas.



Vitamin A rich mangoes


The B Complex of vitamins 
There are several vitamin Bs which make up the B complex. This group of vitamins as a whole helps in maintaining the proper functioning of the nervous system. Members of the B complex group of vitamins that are useful in the management of stress include Vitamin B1 or thiamine, Vitamin B2 or riboflavin, Vitamin B3 or Niacin, Vitamin B5 or Pantothenic acid, Vitamin B6 or Pyridoxine, Vitamin B9 or Folic acid and Vitamin B12 or Cyanocobalamin

Vitamin B Complex



2. 
Vitamin B1 or Thiamine 
Thiamine is important is the management of stress since studies have shown that increasing thiamine levels in the body can result in improved moods. Thiamine is also used by the body to convert dietary glucose into energy for physical activities.

Therefore, patients whose stress symptoms include feeling sad, depressed or fatigued may benefit from a thiamine supplement if they have inadequate dietary thiamine. Dietary sources of thiamine include beans, nuts, whole grain cereals and meat.


Thiamine rich whole grain bread




3. Vitamin B2 or Riboflavin  
Riboflavin is used by the body to produce energy.

Riboflavin supplements may be beneficial to stressed listless persons not getting enough of it from their diet. Dietary sources include milk, yogut, papaya, mangoes and dark green leafy vegetables.


Riboflavin rich yogurt


Niacin is used by the body to synthesize of make serotonin which is imparts a feeling of psychological well being.

Therefore, niacin supplements may be necessary for stressed patients not taking getting enough niacin from their diet. Dietary sources of niacin include fish, beef liver and kidney, green leafy vegetables, whole grain cereals, avocados and dates.


Niacin rich kidney
To learn more read Vitamins for Stress Management by Dr Miriam  Kinai.





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