In our fast-paced world, stress has become a common yet serious issue that affects many of us daily. While various strategies can help manage stress, one often overlooked aspect is the role of nutrition, particularly vitamins and herbs, in supporting our body’s stress response. This blog post explores essential vitamins, minerals, and herbs that can aid in managing stress, ensuring you remain balanced and calm in your daily life.

B-Vitamins: The Natural Stress Managers

  • What They Do: B-vitamins, including B1, B2, B3, B6, Folic Acid (B9), and B12, are vital for a healthy nervous system. They help improve your body’s reaction to stress, boost energy, and strengthen the immune system (1).
  • Find Them In: Whole grains, eggs, nuts, and leafy greens are excellent sources. A bowl of oatmeal with sliced bananas and a sprinkle of almonds can kickstart your day with a B-vitamin boost.

Vitamin C: Your Antioxidant Shield Against Stress

  • What It Does: As a powerful antioxidant, Vitamin C aids in controlling stress hormone levels and supports the immune system under stress (2).
  • Find It In: Citrus fruits, strawberries, bell peppers, and tomatoes. How about a citrusy fruit salad for a stress-busting snack? Or maybe you’d prefer a glass of juice or a fruit smoothie?

Zinc: The Calming Mineral

  • What It Does: Zinc helps regulate cortisol levels and supports a healthy nervous system (3).
  • Find It In: Meat, shellfish, legumes, and seeds. A handful of pumpkin seeds could be a great zinc-filled snack.

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Potassium: Essential for Relaxation

  • What It Does: Maintains heart function and muscle contractions. Lower levels of potassium have been observed in individuals with higher levels of anxiety (4).
  • Find It In: Bananas, oranges, potatoes, and spinach. A potassium-rich banana smoothie could be your go-to stress relief drink.

Magnesium: Your Muscle Relaxant

  • What It Does: Supports muscle relaxation and nervous system health. Studies have found Magnesium supplementation to be beneficial for reducing anxiety (5).
  • Find It In: Leafy greens, nuts, and whole grains. Try adding a spinach salad with almonds into your diet.

Herbal Heroes: Nature’s Best Stress Busters

In addition to specific vitamins and minerals, various compounds found in natural herbs are believed to exhibit anti-anxiety and stress-relieving effects. Certain herbs such as Ashwagandha, Rhodiola Rosea, Valerian Root, and Lemon Balm have all been observed to be beneficial herbs for stress.

1. Ashwagandha: Known for increasing the body’s stress resistance, it also promotes better sleep and a stronger immune system (6).

2. Rhodiola Rosea: Increases your body’s stress threshold, helping you handle stressful situations more effectively (7).

3. Valerian Root: Known for its calming effects, it aids in improving the body’s stress response and encourages restful sleep (8).

4. Lemon Balm: A historical herb for relaxation, it works wonders for stress and sleep (9), especially when combined with Valerian Root (10).

Incorporating These Stress-Busters in Daily Life

A balanced diet, rich in these vitamins and minerals, is a great start. But for the times when your diet falls short, or you need that extra push, Research Verified Calm & Relax can bridge the gap. This carefully formulated supplement brings together the essential vitamins, minerals, and herbs to help your body and mind deal with stress more effectively.


Stress doesn’t have to dominate your life. By embracing the natural power of vitamins, minerals, and herbs, you can arm your body and mind against the pressures of daily life. So, eat well, supplement smartly, and let nature’s gifts restore your calm and relaxation. Remember, when it comes to managing stress, you have more control than you might think.

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Stella Hansley-West lives in Jericho, Vermont with her husband, their four children, and a parrot that her youngest son loves enough for the rest of the family. She had a complicated relationship with food as a teenager and discovered a passion for nutrition while studying for her Masters of Science degree. Stella hopes that her blog posts help people to make healthier choices for their bodies because a healthy mind starts with a healthy body.

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