Supplement for stress

About me

I am a pharmacist practicing in Australia. At the pharmacy I work at, we stock many kinds of supplements/vitamins. I believe that only a handful of them actually work. I don't recommend people to take supplements that haven't been extensively studied.

Disclaimer

If you are already taking medications, please speak to your healthcare professionals before taking any new health supplements or over-the-counter medications.

Please don't stop taking your medications unless you have been advised by your doctor to do so.

Please seek medical attention if you think you are suffering from anxiety or any other form of illnesses.

I have no affiliation with any brand

A little bit of backstory

A friend asked me what supplements he can take for stress that is related to work. I thought what I told him might also be helpful to a lot of people.

Some statistics

Around 14% of the Australian population (16–85 years) experience anxiety or stress-related disorders each year

• 9–12% experience mild disorders
• Women experience higher rates than men (18% and 11% respectively)
• The highest rate of anxiety is experienced in the 35–44 bracket (18%)

What is occupational stress?

According to the US National Institute for Occupational Health and Safety (NIOSH), occupational stress occurs when there is a discrepancy between the demands of the environment/workplace and an individual’s ability to carry out and complete these demands.

Increased workplace demands diminish the ability of our body to deal with stress. Additionally, poorer diets because of long hours spent at work also result in a diminished capacity for our body to deal with stress.

What supplement works?

Supplements that contain B6 and B12 vitamins work well. Blackmores Executive B is usually my primary choice. For dosage, please refer to the label on the bottle. In terms of side effects, high doses of vitamin B6 taken over a long period of time may cause peripheral neuropathy. This is unlikely to occur at doses <200 mg/day.

The recommended daily dosage in mg:

B1	B2	B3	B5	B6	B12	Folate	Biotin	Choline
1.1	1.1	14-35	4-6	1.3-50	2.4	400-1000	25	425-3500

Studies have found that high doses of B vitamins may be more effective in improving mood states. Micronutrient supplementation has a beneficial effect on perceived stress, mild psychiatric symptoms, and aspects of everyday mood.

How does it work?

Folate, vitamin B6 and B12 are required in the synthesis of S-adenosylmethionine (SAM) directly involved in mood and neurotransmitters (a fancy word for chemical) regulation.

The production of neurotransmitters that are essential for our psychological well-being such as dopamine, serotonin and norepinephrine rely on the amount of SAM available.

Studies have found that a deficiency in B12 vitamin and folate may lead to a reduction in the production of SAM. Low on B vitamins can also have a harmful effect on your cardiovascular system. Elevated plasma HCy levels due to B vitamins deficiency can result in blood clotting and vasoconstriction which, in severe cases, can lead to a heart attack or a stroke.

What else could you do?

B group vitamins can be found in a wide range of foods like whole grains, bananas, beans and meats.

Regular exercise and a healthy balanced diet can help.

Meditation

Reduce workload if you can

For more information on anxiety

Blackdog Institute
Beyond Blue

References

The National Institute for Occupational Safety and Health (NIOSH)

Long SJ, Benton D. Effects of vitamin and mineral supplementation on stress, mild psychiatric symptoms, and mood in nonclinical samples: a meta-analysis. Psychosom Med. 2013 Feb;75(2):144-53. doi: 10.1097/PSY.0b013e31827d5fbd.

Con Stough, Tamara Simpson, Justine Lomas, Grace McPhee, Clare Billings, Stephen Myers, Chris Oliver, and Luke A Downey. Reducing occupational stress with a B-vitamin focussed intervention: a randomized clinical trial: study protocol. Journal List Nutr Jv.13; 2014 PMC4290459

Kyrios M, Moulding R, Nedeljkovic M. Anxiety disorders. Assessment and management in clinical practice.
Australian Institute of Health and Welfare. Australia’s health 2014. Australia’s health series

Stough C, Scholey A, Lloyd J, Spong J, Myers S, Downey LA. The effect of 90 day administration of a high dose vitamin B-complex on work stress. Hum Psychopharmacol. 2011 Oct;26(7):470-6. doi: 10.1002/hup.1229. Epub 2011 Sep 8.

Braun L, Cohen M. Herbs & Natural Supplements. 3rd ed. Chatswood: Elsevier; 2010.

Higdon J. An evidence-based approach to vitamins and minerals. Thieme 2003

National Health and Medical Research Council (NHMRC). Nutrient Reference Values.