According to an American Psychological Association survey, over 75% of people have experienced at least one symptom of stress in the past month. Physical symptoms can include memory issues, headaches, and high blood pressure. As a senior, these symptoms could put you at risk for chronic health problems like cardiovascular disease.

Thankfully, certain vitamins for seniors can help combat stress and improve your mood. You can rest, relax, and improve your quality of life.

Not sure which senior health supplements suit your needs? Read on to discover stress-relieving vitamins for aging adults!

Ashwagandha

Ashwagandha is a plant used in Ayurvedic medicine. This adaptogen is believed to resist disease and regulate the physical effects of stress.

It works by modulating the hypothalamic-pituitary-adrenal (HPA) axis. The HPA regulates our stress responses.

According to the National Institutes of Health, participants in a study who took Ashwagandha for 60 days noted lower:

Stress
Anxiety
Depression

These participants experienced a 23% reduction in morning cortisol levels. Cortisol is the body’s stress hormone. Excess cortisol can cause:

Acne
Muscle weakness
High blood pressure
Headaches
Slowed healing
Severe fatigue
Difficulty concentrating
Thinning skin
Easy bruising
Flushed face
Weight gain
Irritability

Poorly managed stress and cortisol can increase your risk of serious health conditions, including cardiovascular disease and diabetes. Taking senior health supplements like Ashwagandha may lower cortisol levels, reducing stress symptoms.

Consult a doctor before adding these vitamins for stress to your routine. They’ll ensure you avoid potential interactions with medications you’re already taking.

Vitamin B Complex

B complex vitamins include:

Thiamine
Riboflavin
Niacin
Pantothenic acid
Pyridoxine
Biotin
Folate
Cobalamin

Your body requires these B vitamins to function. They’re associated with stress reduction, reduced feelings of anxiety and depression, and brain health. Among these essential nutrients for seniors, B vitamins may help slow the rate of brain atrophy and cognitive impairment.

As you explore supplements for senior wellness, prioritize options featuring pyridoxine (B6) and cobalamin (B12). People who took vitamin B6 supplements experienced significant reductions in:

Stress
Anxiety
Depression

This study determined that B6 and B12 influence how the body uses gamma-aminobutyric acid (GABA). GABA is a neurotransmitter in the brain that calms the nervous system. It has a calming effect, which can ease fear, anxiety, and stress.

You can find B vitamins in food sources like:

Avocados
Milk
Red meat
Chicken
Tuna
Eggs

To add these vitamins to your routine, explore your senior living community’s dining program. Focus on eating a balanced diet featuring lean proteins.

Vitamin C

Vitamin C is an antioxidant involved in:

Fatigue
Mood regulation
Anxiety
Stress
Depression

Oxidative stress may trigger neuropsychological disorders. Some research indicates that vitamin C supplementation may help reduce oxidative stress and anxiety. It could help prevent the buildup of cortisol in the bloodstream.

Oxidative stress may damage your cells. It’s associated with cancer, heart disease, and other chronic conditions.

You can add vitamin C to your routine through senior health supplements or foods like:

Broccoli
Potatoes
Spinach
Tomatic
Citrus fruits

Vitamin C provides immune-boosting properties. It may benefit your cardiovascular health, age-related macular degeneration, and diabetes symptoms.

Vitamin D

Our bodies make vitamin D when we’re exposed to ultraviolet light from the sun. Low vitamin D levels are associated with higher stress levels and depression symptoms. Stress may further lower your vitamin D levels.

Though the best way to get vitamin D is through natural sunlight, you should also limit your harmful UV exposure to reduce your risk of skin cancer. Try adding vitamin D to your routine by taking vitamins for aging adults. You can add it to your diet through:

Egg yolks
Milk
Fatty fish

It’s important to note that you can take too much vitamin D. Make sure to consult a doctor before adding these essential nutrients for seniors to your routine.

Ginseng

Ginseng is an adaptogenic herb. It offers stress-relieving and antioxidant properties.

Ginseng may help regulate the HPA, allowing it to control cortisol levels. Adding ginseng to your routine may help with conditions that are associated with excess cortisol, including:

High blood pressure
Post-traumatic stress disorder
Depression
Asthma

Adding ginseng to your routine may help lower blood sugar while increasing insulin levels. Though more research is needed, it may benefit people with diabetes.

You can find ginseng supplements for senior wellness or add it to your diet. Consider exploring your senior living community’s wellness program or spicing up your favorite dishes with ginseng and ginger.

L-theanine

L-theanine is an amino acid in green tea. It boosts the production of calming chemical messengers in the brain, including:

GABA
Serotonin
Dopamine

These neurotransmitters may help improve your focus and concentration. A higher intake of L-theanine may help you relax and navigate stressful situations.

Magnesium

Magnesium supports multiple bodily functions, including the body’s stress response. It helps regulate the release of stress hormones. A magnesium deficiency may cause feelings of stress and anxiety.

You can add magnesium to your diet through:

Potatoes
Leafy greens
Whole greens
Nuts

Taking magnesium senior health supplements may increase your levels quickly. Trying to increase your levels through your diet alone may take much longer.

Melatonin

The pineal gland in the brain produces the hormone melatonin. Though it’s usually associated with sleep, it’s also connected to depression and anxiety.

Getting enough sleep can reduce your stress levels. Insomnia is associated with stress while getting enough sleep can help you better cope with stressful situations.

Rhodiola

Rhodiola is an adaptogenic herb. It may help restore balance to your body after a stressful situation. Taking Rhodiola vitamins for stress may help reduce:

Anxiety
Anger
Stress
Confusion
Depression
Mood

Relieve Stress With Vitamins for Seniors

Stress can have a negative impact on your mental and physical health. Instead of allowing it to impact your quality of life, consider taking these vitamins for seniors. Learn how to manage stress with these supplements for senior wellness and other lifestyle changes.

To further improve your quality of life, consider joining Redbud Place Assisted Living, a senior living community in McKinney. We offer individualized care plans to meet the unique needs of each resident.

Discover our coordinated care, engaging social activities, and comfortable living options. Contact us now to schedule a tour.