A host of natural ingredients can play a pivotal part in combating stress and easing anxiety, as well as reducing symptoms and giving the body a mental and physical boost. Here we look at some of the most useful supplements, including herbs, minerals and vitamins, to see how they can help out with the rigors of modern-day life.

Nerves

Anxiety and irritability are the key symptoms of stress and the body’s adrenal glands are in the frontline. In times of trouble they produce adrenaline to release energy and speed up the heart. Vitamin B is though to be useful in supporting the glands and magnesium can sooth the nervous system and tackle tiredness caused by stress. Passionflower is used to help remove feelings of nervousness and panic. Omega 3 essential fatty acids – found in fish oils and in some plant sources – are also a useful tonic. A French study found that people given 7.2g of fish oil daily for three weeks had lowered levels of stress hormones, including adrenalin and cortisol. The British Association of Anger Management found that omega 3s can help improve our ability to cope in stressful situations.

Back pains

Tension and hard back pains can be closely linked with stress. Devil’s claw has been shown to relieve back pains.

Energy

One of the most common causes of tiredness is a deficiency in nutrients from a poor diet. The B vitamins, vitamin C, iron, zinc and magnesium help the body produce energy from food, and fatigue can result when these are in short supply. Ginseng has been used for thousand of years in China as a tonic to improve wellbeing, performance and stamina. Researchers found it can help fatigue and may also increase intellectual ability by gently stimulating the pituitary and adrenal glands. Guarana originally from Brazil, has traditionally been used as a tonic and stimulant. The herb contains about 15 per cent of the caffeine found in a cup of coffee, but the caffeine is released and absorbed slowly into the body, creating a longer and gentle boost.

Blood sugar issues

Stress can lead to a very poor diet with fast food and fatty or sugary snacks playing havoc with blood sugar levels. Fenugreek an herb often used in curries, is taken by many as a digestive aid and studies have shown that supplements could help regulate blood sugar levels in diabetic patients as well as combat damage to the liver.

Indigestion

Ongoing stress can trigger severe indigestion and stomach and bowel problems. Aloe vera, a traditional remedy for inflammation bowel disease, can help by alleviating pain and bloatedness while reducing cramps.

Memory and concentration

Chronic stress and anxiety can badly affect mental agility. Ginkgo biloba often called the brain herb, works by increasing oxygen flow to the brain and protecting it from damaging free-radicals. It’s got a reputation as a memory loss associated with aging and Alzheimer’s disease. Ginseng is another herb that can help concentration by targeting neurotransmitters in the brain. Researchers have found that by combining both ginkgo and ginseng, the results can be even more useful. Another natural brain booster is lecithin of soy, which are known to stimulate neurotransmitters and improve memory. Omega 3 essential fatty acids are important for good brain function and have been shown to help boost concentration and improve cognitive performance. Phosphatidylserine – commonly known as PS – is a type of lipid found in particularly high concentrations in the brain – this makes it hugely important in keeping us alert and our minds active. PS and omega 3s can work together synergistically to support the brain and encourage better cognitive performance mood, concentration and memory.

Sleep

Stress and nervous energy can trigger insomnia and poor sleep. Passionflower is a mild sedative, together with magnesium both can promote sleep and help to relieve tension.