Recommendation

Rationale

Notes

A daily multivitamin

Helps fill in the gaps of a nutritionally poor diet.

Look for one rich in calcium, zinc, bioflavonoids, and selenium.

Essential fatty acids (EFAs)

Improve mental processing and increase calmness, which lead to a greater ability to handle stress.

Foods rich in EFAs include seeds, nuts, and cold-water fish, such as salmon and mackerel.

Rhodiola
(Rhodiola rosea; 200–600 mg/day)

Reduces stress and fatigue, improves memory, enhances concentration, and increases overall well-being. Also stimulates the immune system and enables the body’s defenses to ward off effects of stress.

Another adaptogenic herb that helps combat stress is eleuthero (Eleutherococcus senticosus; 2,000–3,000 mg daily; also known as Siberian ginseng); however, you should take either rhodiola or eleuthero—not both.

Theanine
(200 mg/day)

Promotes relaxation and helps optimize physical and mental performance during stressful times.

An amino acid, it’s found naturally in green tea.

Vitamin C
(2,000 mg/day)

Decreases the secretion of stress hormones and helps boost the body’s natural defenses. Also supports the formation of collagen (what tendons are made of) and helps fight infection.

Foods rich in vitamin C include oranges, broccoli, brussels sprouts, and kiwi. People suffering from kidney stones should avoid excessive amounts of vitamin C.