High-dose supplements can cause toxic levels of nutrients to build up in your body. A brand-name product is not necessary. Look for "USP Verified" on the label. This label ensures the product meets strength, quality and purity standards set forth by U.

Pharmacopeia, a testing organization. Be aware of extras. Don't feel the need to purchase products with special ingredients, or added herbs, enzymes, amino acids or unusual ingredients.

These extras usually add nothing but cost. Check the expiration date. Vitamins and supplements can become less effective over time.

Ask the experts. Vitamins are divided into two categories: water soluble—which means the body expels what it does not absorb—and fat soluble where leftover amounts are stored in the liver and fat tissues as reserves.

The water-soluble vitamins are the eight B vitamins B-1, B-2, B-3, B-5, B-6, B-7, B-9, and B and vitamin C. The fat-soluble vitamins are A, D, E, and K. There are many minerals, but certain ones are necessary for optimal health.

Minerals are split into two groups: major and trace. Major ones are not necessarily more important than trace, but it means there are greater amounts in your body.

Federal guidelines suggest minimum daily amounts for vitamins and key minerals. However, unless you need to increase your intake for specific ones because of a deficiency or other medical reason, following so many numbers can be confusing.

The best approach to ensure you get a variety of vitamins and minerals, and in the proper amounts, is to adopt a broad healthy diet. This involves an emphasis on fruits and vegetables, whole grains, beans and legumes, low-fat protein, and dairy products.

The good news is that many common foods contain multiple mineral and vitamin sources, so it is easy to meet your daily needs from everyday meals.

Here are some of the best foods for vitamins and minerals from the Harvard Medical School Special Heath Report, Making Sense of Vitamins and Minerals: Choosing the foods and nutrients you need to stay healthy :. B Fortified grains and cereals, asparagus, spinach, broccoli, legumes black-eyed peas and chickpeas , orange juice.

Vitamin C: Citrus fruit, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts. Vitamin A: beef, liver, eggs, shrimp, fish, fortified milk, sweet potatoes, carrots, pumpkins, spinach, mangoes. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting.

Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Deficiency is rare but can happen in people with diseases that cause fat malabsorption like cystic fibrosis.

We get vitamin K from food and the bacteria in our gastrointestinal tract. Newborn babies are given a booster to increase their vitamin K levels because they are born without bacteria in their gastrointestinal tract.

We get much of our vitamin K from our diet. Vitamin K deficiency is unlikely except when fat is not absorbed properly or when certain medications are used. For example, antibiotics can kill the gastrointestinal bacteria that produce vitamin K. Additionally, anticoagulant drugs or blood thinners may cause problems with vitamin K in the body.

Check with your doctor if you have any concerns. Although the amount you need differs between minerals, major or macrominerals are generally required in larger amounts. Some examples include calcium, phosphorus, potassium, sulphur, sodium, chloride, magnesium. Trace minerals microminerals , although equally important to bodily functions are required in smaller amounts.

Examples include iron, zinc, copper, manganese, and iodine selenium. Calcium is vital to keep our bones strong and healthy. Calcium helps:. At different life stages, our calcium needs vary. It is better to get calcium from foods than from calcium supplements.

Good sources of calcium include dairy foods like milk, yoghurt and cheese and some plant-based foods with added calcium for example, soymilk, tofu and breakfast cereals.

Iodine is essential to make thyroid hormones. These hormones control your metabolic rate the rate your body uses energy when it is resting. They also help your brain and body grow and develop.

We only need a very small amount of iodine in our diet. Iodine is found naturally in foods such as:. Iodine can also be found in iodised salt.

All bought breads except organic in Australia are fortified with iodised salt. You are likely to be getting enough iodine through your diet. However, if you are deficient and need to take a supplement, be guided by your doctor.

Too much iodine can be harmful, especially if you have an underlying thyroid disorder. Iron is an important mineral that is involved in various bodily functions, including the transport of oxygen in the blood the provision of energy to cells. It also vital to help our immune system function effectively to fight infection.

Iron deficiency is common and can affect adults and children. Around one in 8 people do not consume enough iron to meet their needs.

Some factors such as certain foods and drinks can affect how much iron your body absorbs. Also, some groups are more at risk of iron deficiency, such as babies and young children, teenage girls, women with heavy periods , vegans and vegetarians and people with chronic conditions.

Zinc is an important mineral involved in various bodily functions — growth and development as well as immune function. Zinc is highest in protein-rich foods but may also be found in some plant foods. Dietary sources include:.

Magnesium is important due to its many functions in the body — including maintaining bone health and using glucose for energy. Potassium is important for the nerves, muscles and heart to work properly. It also helps lower blood pressure. Our bodies are designed for a high-potassium diet, not a high-salt diet.

Food processing tends to lower the potassium levels in many foods while increasing the sodium content. It is much better to eat unprocessed foods — such as fruit, vegetables and lean meats, eggs, fish and other healthy, everyday foods.

Be guided by your doctor, some people with kidney disease , or who are taking some medications, need to be careful not to get too much potassium in their diet.

A small amount of sodium is important for good health as it helps to maintain the correct volume of circulating blood and tissue fluids in the body. Most of us are consuming far more sodium than we need. In fact, many Australians are consuming almost double the amount required. Too much sodium can lead to high blood pressure hypertension and other health conditions.

Salt is the main source of sodium in our diet. It is a chemical compound electrolyte made up of sodium and chloride. Many foods — wholegrains, meat and dairy products — naturally contain small amounts of sodium, while highly processed foods usually contain large amounts. The fat-soluble vitamins A, D, E and K can be locked away in the liver and body fat, and stored for a long time.

The water-soluble vitamins, including B-complex and vitamin C, are mostly only stored for a shorter period. A vitamin deficiency takes weeks or months before it will affect your health.

For instance, it would take months of no vitamin C before you developed scurvy. Vitamin and mineral supplements may be recommended in certain circumstances to correct vitamin and mineral deficiencies — such as folate for women who are pregnant or planning a pregnancy.

Others who may be at risk of a vitamin or mineral deficiency include:. Remember, supplements are a short-term measure and should only be taken on advice from your doctor or a dietitian. An occasional lapse in good eating will not harm you, if your usual diet consists of a wide variety of fresh foods.

This page has been produced in consultation with and approved by:. Learn all about alcohol - includes standard drink size, health risks and effects, how to keep track of your drinking, binge drinking, how long it takes to leave the body, tips to lower intake.

The Alexander technique stresses that movement should be economical and needs only the minimum amount of energy and effort. A common misconception is that anorexia nervosa only affects young women, but it affects all genders of all ages.

Antioxidants scavenge free radicals from the body's cells, and prevent or reduce the damage caused by oxidation.

Klaire Labs prides itself on producing high quality, research-backed supplements. Its products are manufactured in CGMP-compliant facilities, though the products are not third-party tested.

Researchers have studied it for its ability to promote relaxation and reduce stress without having sedative effects 21 , One high quality study in 30 people found that taking mg of L-theanine per day significantly improved depression symptoms, sleep quality, cognitive function, and stress compared to a placebo In another study in 34 people, drinking a beverage containing mg of L-theanine and other nutrients lowered levels of cortisol in response to a stressful task that involved multitasking L-theanine is well tolerated and safe when used as a supplement for relaxation at its effective dose, which is — mg per day in capsule form 25 , Pure Encapsulations L-Theanine contains mg of L-theanine per 2-capsule serving.

Pure Encapsulations works with several third-party labs to ensure quality control, including Silliker, Intertek, Eurofins, and Advanced Laboratories. One small randomized controlled trial noted that drinking at least mL about 1. B-complex vitamin supplements usually contain all eight B vitamins.

These vitamins play an important role in metabolism by transforming the food you eat into usable energy. B vitamins are also essential for heart and brain health Food sources of B vitamins include grains, meats, legumes, eggs, dairy products, and leafy greens.

Interestingly, some research suggests that high doses of B vitamins may improve symptoms of stress, such as mood and energy levels, by lowering blood levels of the amino acid homocysteine 28 , High homocysteine levels are associated with stress and an increased risk of several health conditions, including heart disease, dementia, and colorectal cancer 30 , 31 , Another older study observed similar results, suggesting that supplementing with B vitamins as part of a multivitamin and mineral supplement may improve mood and stress by lowering homocysteine levels While there are several great B-complex supplements, MegaFood Balanced B Complex is a great option.

It may also help with stress reduction, especially in people who have a vitamin D deficiency. They also found that those in the control group, who received a placebo, had a longer period of stress following a stressful situation than those in the vitamin D group Other high quality studies in women noted that taking 50, IU of vitamin D every 2 weeks, when paired with either probiotics or omega-3 supplements, helped improve depression, anxiety, and stress probiotics and anxiety and sleep omega-3s 38 , As interest in vitamin D supplementation has grown, vitamin D toxicity has become much more common Nordic Naturals Vitamin D3 is one of the best vitamin D supplements because it contains 1, IU of vitamin D3 — the active form of vitamin D, also known as calcitriol.

B vitamins and vitamin D may help with stress. However, these may be helpful only for people who have low levels of these vitamins and cannot meet their needs through diet alone 33 , 41 , You may have inadequate levels of B vitamins, vitamin D, or magnesium if you are feeling stressed.

However, this is not the case for everyone. The best way to know for sure is to ask a healthcare professional for a blood test or purchase a home micronutrient testing kit to check your blood levels of these nutrients.

Kava is a supplement made from the roots of the Piper methysticum plant. It has a long history of use for relieving stress and anxiety in traditional herbal medicine, and research suggests that it does offer some stress-relieving benefits Not enough information is available about these episodes to allow researchers to confidently create dosing or safety guidelines.

For this reason, we recommend avoiding kava and choosing alternatives that have a better safety profile Several vitamins and other supplements, including Rhodiola rosea , melatonin, vitamin D, and ashwagandha, have been linked to reduced stress symptoms. If stress continues to be a problem in your life, consider speaking with a medical professional or therapist about possible solutions.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY.

Kava kava has been used for hundreds of years to promote relaxation, but is it safe? Here's all you need to know about kava. From early aging to heart problems, the effects of the day-in, day-out grind can damage your health in irreversible ways.

Stress is defined as a state of mental or emotional strain caused by adverse circumstances. Here are common signs of too much stress.

Learn about the health benefits of L-theanine. Vitamin B complex includes B1, B2, B3, B5, B6, B7, B9, and B This article examines the benefits of B vitamins, as well as dosage and side effects. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based The 7 Best Vitamins and Supplements for Stress, According to Dietitians.

Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT , Nutrition — By SaVanna Shoemaker, MS, RDN, LD and Gavin Van De Walle, MS, RD — Updated on August 3, How we chose Our picks Comparison table How to choose FAQs Bottom line Share on Pinterest.

How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

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We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Was this helpful?

A quick look at the best supplements for stress. How we chose. Each product in this article: adheres to allowable health claims and labeling requirements, per Food and Drug Administration FDA regulations is manufactured in facilities that adhere to current good manufacturing practices CGMPs established by the FDA is produced by a medically credible company that follows ethical, legal, and industry best standards is made by a company that provides objective measures of trust, such as having its supplements validated by third-party labs.

Pros third-party tested non-GMO gluten-free vegan-friendly one-a-day formulation. Cons requires a subscription. Shop now at HUM Nutrition. Pros manufactured in a facility with high quality standards gluten-free non-GMO one-a-day formulation.

Cons not vegan- or vegetarian-friendly not third-party tested. Health and Wellness. You may be trying to combat a vitamin deficiency or lower your risk of certain diseases —- or you may just feel proactive about your health after popping a supplement that promises to improve your health.

From vitamin A to zinc, Americans have been taking dietary supplements for decades. When supplements first became available in the s, people flocked to local drug stores to stock up on these supposedly magical pills to improve their overall health and well-being — and they never stopped.

Dietary supplement recommendations can be found everywhere — on commercials, through social media influencers, and from your neighbors, friends, and family. Amidst the noise, it can be hard to know which supplement — if any — is right for you. They contain at least one dietary ingredient, such as vitamins, minerals, herbs, botanicals, amino acids or enzymes.

Some of the most popular supplements come in a multivitamin which can help you avoid taking a dozen pills each day , but they can also be purchased as a standalone supplement. The simplest common denominator? Some common dietary supplements include:. Also, the products you buy in stores or online may be different from those used in studies, so studies may be misleading.

Also, federal regulations for dietary supplements are less strict than prescription drugs. Some supplements may contain ingredients not listed on the label , and these ingredients can be unsafe. Certain products are marketed as dietary supplements and actually contain prescription drugs within them — drugs that are not allowed in dietary supplements.

Read about the potential dangers of weight-loss supplements. Supplements should never be used in place of real food.

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