With National Relaxation Day upon us, there’s no better time to focus on ourselves and consider new ways to destress and relax. 

The right supplements can help you destress and relax naturally by fixing nutrient deficiencies that contribute to stress.

For instance, magnesium helps regulate the nervous system and may improve sleep by increasing GABA, a neurotransmitter that promotes calmness. 

Vitamin C – found in high quantities in citrus fruits – reduces tiredness and fatigue and assists normal psychological function (more on this below).

Of course, supplements should complement your lifestyle changes and non-supplement relaxation techniques. They don't replace adequate sleep and healthy habits but can support and enhance stress management.

This article reveals the best natural supplements for destressing and relaxing.

Let's jump in!

The best minerals 

Minerals are inorganic elements from the earth, soil, and water. 

Your body relies entirely on dietary sources for minerals, as it cannot produce them internally. However, modern diets, often dominated by processed foods, sometimes lack the array and sufficient quantities of minerals for optimal health.

Hit up these minerals to unwind naturally:

Magnesium

Are your hormones out of order? You could be lacking magnesium. 

Magnesium assists in normal psychological function by helping regulate neurotransmitters like serotonin, which affects mood and emotional stability. 

These chemical messengers are produced and released during stressful moments, so an adequate supply of magnesium helps your body respond appropriately – an imbalance or a deficiency could make you more stressed.

You can find magnesium naturally in:

• Green leafy vegetables 
• Nuts and seeds 
• Whole grains 
• Legumes 
• Dark chocolate

Iron

If you feel tired and this contributes to your stress, an iron supplement can help.

Iron helps to reduce tiredness and fatigue. It's a crucial component of haemoglobin, the protein in red blood cells that carries oxygen throughout your body.

Another role of iron is the electron transport chain in the mitochondria, helping cells produce ATP, your body's primary energy currency.

To boost your iron intake with foods, look to:

• Red meat
• Poultry
• Fish
• Beans
• Spinach
• Fortified cereals

Zinc

Zinc is a fantastic supplement if you feel spaced out all the time. 

It modulates the activity of glutamate and GABA (critical neurotransmitters involved in learning, memory, and mood regulation) and supports new neurons in the hippocampus, a brain region critical for memory and spatial navigation.

You can get your zinc from:

• Oysters
• Beef
• Crab
• Lobster
• Pork
• Beans
• Nuts
• Whole grains

The best vitamins

Some vitamins can be produced by your body (e.g., vitamin D from sunlight), but others, like vitamin C and B12, come from dietary sources. 

Essential vitamins play crucial roles in various bodily functions, including immune support, energy metabolism, and cell growth, so a deficiency can contribute to the things that make you stressed – illness, poor sleep, and slow recovery after exercise. 

These vitamins are the best for stress and relaxation:

B-complex vitamins

Your body needs B vitamins for energy production, nervous system function, cell metabolism, and hundreds more bodily processes.

The B complex vitamins include:

• Vitamin B1 (Thiamine)
• Vitamin B2 (Riboflavin)
• Vitamin B3 (Niacin)
• Vitamin B5 (Pantothenic acid)
• Vitamin B6 (Pyridoxine)
• Vitamin B7 (Biotin)
• Vitamin B9 (Folate or Folic acid)
• Vitamin B12 (Cobalamin)
You can be more susceptible to stress if you are deficient in these.

The easiest way to get your B vitamins is a complex tablet containing all of the above. 

Vitamin C

Vitamin C helps regulate cortisol, the primary stress hormone, and it helps protect cells from oxidative stress, which can increase during psychological stress.

Additionally, stress can weaken your immune system, and vitamin C helps bolster immune function, helping fend off sickness. 

Vitamin D

If you lack vitamin D, you'll recover more slowly from exercise and feel fatigued, which can lead to stress and anxiety.

Most of your vitamin D should come from sunlight (which your body metabolises), but you can be deficient during winter. 

A vitamin D supplement takes time to build up in your blood, so take a daily tablet or capsule for a few weeks. 

Other supplements

Some herbs, spices, and food-derived botanicals contain unique compounds that can contribute to lowering stress levels. 

Here are a few to consider:

Ginseng 

Ginseng is a plant root (transformed into an extract) with useful compounds called ginsenosides. 

These compounds can enhance energy levels and regulate the immune response and hormonal changes due to stress.

Most ginseng supplements are Korean Ginseng, part of the Panax ginseng family native to Korea and northeastern China. 

Rhodiola 

Rhodiola rosea is one of the most researched adaptogens (natural substances that can increase your body's resistance to stress). 

There's no scientific consensus on its effects on stress, but multiple studies (1, 2, 3) show it does have promising clinical evidence. 

It works by influencing the levels of neurotransmitters like serotonin, dopamine, and norepinephrine, which play crucial roles in mood regulation and stress response.

Turmeric with Bioperine

Turmeric & Bioperine is a unique supplement that combines turmeric powder with black pepper (piper nigrum) to increase absorption. 

Curcumin, the active compound in turmeric—one of the world's oldest health supplements—combats oxidative stress, which often surges during periods of chronic stress.

Bioperine significantly increases the bioavailability of curcumin. Studies have shown it can enhance absorption by up to 2000%.

Summing up 

The best natural supplements to unwind target common deficiencies such as magnesium, iron, vitamin C, and vitamin D. 

You can take supplements to boost your intake of these vitamins and minerals alongside a healthy and varied diet (remember, supplements aren't a diet substitute). 

Pair your supplements with relaxation techniques like meditating, reading, walking, hitting the gym, and breathing exercises to see what works best for you.

Don't be afraid to try a new routine in your quest for a less stressful life, either – changing it up could be your ticket to better relaxation.