Natural ingredients can significantly help reduce stress and alter sensations. Some natural ingredients can even cause a high. Similarly, some nutrients are known to help relax, reduce stress or cortisol levels, and boost mood and brain health. It is always wise to use nutrients to enhance the feeling of well-being.
What is good about using nutrients for stress reduction is that they have a range of health benefits. For example, certain vitamins help fight stress and boost energy levels, metabolism, immunity, and more.
Stress and sleep disturbances often go hand in hand, creating a cycle where high-stress levels make it difficult to fall asleep, and poor sleep further exacerbates stress. The body relies on specific nutrients to regulate mood, manage stress hormones, and promote relaxation. By including the right vitamins and minerals in your diet, you can support stress relief, balance cortisol reduction, and improve overall sleep quality.
Key Nutrients for Stress Relief and Sleep Support
Magnesium: The Relaxation Mineral
Magnesium plays a role in more than 300 enzyme systems; thus, it has a broad role in health and well-being. Magnesium plays a crucial role in calming the nervous system and relaxing muscles. It helps regulate neurotransmitters that control sleep and stress, making it one of the best vitamins for stress management (1).
Magnesium-rich foods such as spinach, almonds, and dark chocolate can be included in daily meals to promote relaxation.
L-Theanine: The Calming Amino Acid
L-Theanine is found in green tea and is known for reducing stress and anxiety without causing drowsiness. It promotes alpha brain waves associated with a relaxed yet alert state. Regular consumption of green tea or L-theanine supplements can enhance stress relief and improve sleep quality. L-theanine is an amino acid and nootropic known to boost brain health and cognition (2).
B Vitamins: Energy and Stress Management
B vitamins, particularly B6, B9 (folate), and B12, support neurotransmitter production, helping regulate mood and energy levels. They also assist in cortisol reduction, preventing excessive stress hormone spikes.
B vitamins are especially important for the formation of myelin sheath and maintaining nerve conduction. Their deficiency is known to reduce reaction times and promote cognitive decline. Their adequate intake is known to boost brain and nerve health (3).
Foods rich in B vitamins include eggs, lean meats, and leafy greens.
Adaptogens: Natural Stress Fighters
Adaptogens for relaxation, such as Ashwagandha, Rhodiola, and Holy Basil, help the body adapt to stress and restore hormonal balance. These herbs have been traditionally used to enhance resilience to stress and promote mental clarity. Adaptogens can be taken as teas, tinctures, or in supplement form for long-term stress relief. Adaptogens have numerous benefits because they are generally quite good for cardiovascular health (4).
Vitamin D: The Sunshine Vitamin
Vitamin D deficiency has been linked to mood disorders and sleep disturbances. Exposure to sunlight is the best natural source of Vitamin D, but fatty fish, fortified dairy products, and eggs also contribute to maintaining optimal levels.
Ensuring sufficient Vitamin D intake supports both relaxation and deep sleep. Not only that, vitamin D also helps maintain levels of various hormones.
Tryptophan: The Sleep-Boosting Amino Acid
Tryptophan is an essential amino acid that the body converts into serotonin, a neurotransmitter that regulates mood and sleep. Turkey, dairy, bananas, and nuts are excellent sources of tryptophan. Consuming these foods in the evening can aid in the production of melatonin, a natural sleep aid (5).
Omega-3 Fatty Acids: Brain and Mood Support
Omega-3s, found in fatty fish, walnuts, and flaxseeds, play a critical role in brain function and emotional stability. These essential fats help lower inflammation, reduce anxiety, and improve sleep patterns by balancing stress-related hormones. Including Omega-3-rich foods in your diet supports both cognitive function and relaxation (6).
How to Incorporate These Nutrients into Your Diet
Including these nutrients in daily meals can be simple and effective. A breakfast of eggs with spinach provides both B vitamins and magnesium, while a snack of almonds and dark chocolate offers stress-reducing benefits.
Similarly, Fatty fish with a side of roasted vegetables can deliver Omega-3s and Vitamin D, promoting better mood stability and sleep.
Combining nutrients often enhances their effectiveness. Magnesium and Vitamin B6 work together to regulate neurotransmitters, while tryptophan and carbohydrates increase serotonin production. Pairing the right foods can maximize relaxation benefits.
Supplements can be an effective solution for those who find it difficult to meet their nutritional needs through food alone. Zenkgo Herbal Mood Plus contains a blend of adaptogens for relaxation, L-Theanine, magnesium, and B vitamins, making it an excellent choice for promoting stress relief and improving sleep quality.
The Bottom Line
The right nutrients can play a significant role in balancing mood, reducing stress, and supporting sleep. Incorporating relaxation supplements, adaptogens, and natural sleep aid ingredients into your routine can help manage stress and improve overall well-being. Whether through food, lifestyle changes, or targeted supplements like Zenkgo Herbal Mood Plus, prioritizing these nutrients can lead to better rest and relaxation.
References
1. Cuciureanu MD, Vink R. Magnesium and stress. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011 [cited 2025 Mar 1]. Available from: http://www.ncbi.nlm.nih.gov/books/NBK507250/
2. Hidese S, Ogawa S, Ota M, Ishida I, Yasukawa Z, Ozeki M, et al. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients. 2019 Oct 3;11(10):2362.
3. Baltrusch S. The Role of Neurotropic B Vitamins in Nerve Regeneration. Biomed Res Int. 2021 Jul 13;2021:9968228.
4. Tóth-Mészáros A, Garmaa G, Hegyi P, Bánvölgyi A, Fenyves B, Fehérvári P, et al. The effect of adaptogenic plants on stress: A systematic review and meta-analysis. Journal of Functional Foods. 2023 Sep 1;108:105695.
5. Porter GA, O’Connor JC. Chronic Unpredictable Stress Alters Brain Tryptophan Metabolism and Impairs Working Memory in Mice without Causing Depression-Like Behaviour. Neurol Neurobiol (Tallinn). 2021;4(3):10.31487/j.nnb.2021.03.03.
6. Madison AA, Belury MA, Andridge R, Renna ME, Shrout MR, Malarkey WB, et al. Omega-3 Supplementation and Stress Reactivity of Cellular Aging Biomarkers: An Ancillary Substudy of a Randomized, Controlled Trial in Midlife Adults. Mol Psychiatry. 2021 Jul;26(7):3034–42.
