How do natural stress relievers work?
They reduce stress
Stress is a natural response to an unexpected event, a situation, or a particular environment.
It translates into a feeling of helplessness, inability, and causes mental and emotional confusion.
The primary role of a so-called ‘anti-stress’ dietary supplement is therefore to reduce and relieve this psychological state.
To do this, it can act notably on cortisol levels. This hormone is secreted by the adrenal glands, located above the kidneys.
It plays a role in the body’s management of stress. It sends a signal to the brain and helps the body adapt.
When cortisol levels spiral out of control, stress relievers regulate this excessive production.
They increase our natural resistance to stress
In natural health, adaptogenic plants are among the best stress relievers.
They can increase the body’s natural resistance to stressful situations. They help the body to react appropriately and adapt.
They work on both physical and psychological stress, whether acute or chronic.
For this purpose, they support and regulate adrenal functions. They also have a balancing effect on adrenaline levels, released in case of stress and nervousness.
This study shows the action of adaptogenic plants on stress reduction.
They balance the nervous system
Natural stress relievers also have a more general action on the nervous system. They contribute broadly to balance and mental well-being.
Thus, they bring serenity, relieve fatigue in case of overload, and calm nervous agitation. Some also have beneficial effects on sleep disorders and/or mood.
This is particularly the case for sedative plants that have a relaxing effect on the nervous system: valerian, lemon balm, chamomile…
Finally, they protect the nervous system from damage caused by free radicals: nerve cell alteration, neurodegenerative diseases…
What are the best natural stress relievers?
1. Ashwagandha
The ultimate natural stress reliever, originally from India, ashwagandha is an adaptogenic plant. It would therefore allow the body to adapt to the physical and psychological stresses it faces.
It contains withanolides, active compounds that directly affect the production of cortisol, which they regulate and balance.
Thus, it helps reduce stress as well as anxiety and sleep disorders such as insomnia.
This study shows the effectiveness of ashwagandha against stress.
2. Valerian
Thanks to its relaxing action, it restores nervous and emotional balance. It is a valuable ally in relieving stress, whether transient or chronic.
This plant contains terpenic acids with a calming and sedative effect. It also contains γ-aminobutyric acid or GABA, a neurotransmitter that calms cerebral agitation and maintains nervous system balance.
This study shows the beneficial effects of valerian on stress and related sleep disorders.
3. CBD oil
CBD oil or “cannabidiol oil” is extracted from hemp. Free of psychoactive substances, it presents anti-stress potential.
Its cannabinoids aid in relaxation and calm the mind. Studies, such as this one, have shown their influence on the production and secretion of hormones like cortisol.
During this study, cannabidiol helped reduce stress and alleviate anxiety disorders.
4. Rhodiola
In herbal medicine, rhodiola is recommended to reduce stress and relieve its symptoms: fatigue, sleep disorders, stomach aches…
In this study, this plant improved the quality of life for people suffering from stress.
It is also a natural antidepressant as shown by this study.
The plant balances the neurotransmitters in the brain and improves symptoms of mild to moderate depression.
5. Hawthorn
Thanks to its soothing action, it helps combat stress, anxiety, nervousness, mood, and sleep disorders.
Additionally, it regulates heart palpitations in cases of severe stress.
Further studies are still needed to confirm the effectiveness of hawthorn in reducing stress.
6. Passionflower
Passionflower is recognized for its calming and relaxing effects. It promotes the release of endorphins, molecules that induce a sense of well-being.
Thus, it helps reduce stress, anxiety, and associated heart palpitations.
Moreover, it contributes to deep and restorative sleep as shown by this study.
7. Chamomile
Traditionally used as a natural anti-stress remedy, chamomile, whether Roman or German, combats stress and anxiety and soothes the mind. It is invaluable in cases of depression, overwork, or emotional imbalance.
It is also effective for alleviating sleep disorders. As shown by this study, it promotes falling asleep and improves sleep quality.
8. Magnesium
Magnesium plays a vital role in the nervous system and mental well-being. It is particularly involved in the production and regulation of neurotransmitters like serotonin, the “happiness hormone”.
By regulating cortisol levels and adrenal gland activity, it reduces stress and anxiety. This is why it is often included in the composition of natural anti-stress remedies.
It also maintains good GABA levels which calm the mind and promote sleep.
This review highlights the benefits of magnesium in reducing stress.
In addition to dietary supplements, you can prioritize certain foods to reduce your stress. Dark chocolate, citrus fruits, green vegetables, hojicha tea… are beneficial for this.
Where to buy natural anti-stress products?
- Pharmacies and parapharmacies
- Organic stores
- Specialized shops (sports nutrition, dietary supplements…)
- Specialized e-commerce
In what form?
In capsules and tablets
Capsules and tablets are suitable for those looking for easy, quick, and convenient intake.
Additionally, this format has the advantage of being tasteless and easy to find.
However, they may be insufficiently dosed in active ingredients or have limited bioavailability. They often contain synthetic additives: preservatives, flavors…
In liquid form
Liquid dietary supplements come in drops, ampoules, or mother tinctures (hydro-alcoholic solutions).
They are generally more concentrated in active ingredients than capsules or tablets.
They are also advantageous for people who have difficulty swallowing capsules.
In powder form
The powder simply dissolves in a large glass of water and can be added to homemade drinks and smoothies.
It has the advantage of being minimally processed, pure and natural. However, it can have a strong plant taste.
In gummies
There are natural anti-stress products in the form of chewable gummies called “gummies“. They contain a mix of vitamins, minerals, and/or plant extracts: passionflower, valerian…
Convenient to take, this format is useful for reducing stress at a specific moment (before an exam, for example) or for facilitating sleep in case of nervousness.
However, gummies are generally low in active chemicals and contain sugar.
What criteria should be considered?
1. Active content
A dietary supplement must have enough active ingredients to be effective. For valerian, for example, each capsule must contain at least 250 mg of the plant.
Consult a doctor who can guide you on the appropriate dosage and duration of intake.
2. Manufacturing process
Check the origin of the plants used. They should have been grown without chemicals or pesticides.
The product should be non-irradiated, non-ionized, and GMO-free.
It should also ensure good bioavailability for optimal absorption of active ingredients by the body.
3. Composition
Choose a product with a natural composition, without preservatives and synthetic additives. If possible, opt for a certified organic supplement.
Prefer capsules with a plant-based shell.
4. Price
The price depends on the composition, brands, format, and manufacturing process.
Expect to spend between €10 and €20 for 30 capsules.
In summary
To ensure you choose quality anti-stress products, check:
- Active content: the product must have enough active ingredients to be effective;
- Manufacturing process: free from chemicals, using plants grown without pesticides;
- Composition: the product should be free from preservatives and synthetic additives;
- Price: ranging between €10 and €20 for 30 capsules.
