{"id":32240,"date":"2026-06-13T06:00:30","date_gmt":"2026-06-13T04:00:30","guid":{"rendered":"https:\/\/cristinatomasi.com\/?p=32240"},"modified":"2026-06-11T14:34:56","modified_gmt":"2026-06-11T12:34:56","slug":"stress-supplements-can-help-but-they-are-not-the-starting-point","status":"publish","type":"post","link":"https:\/\/cristinatomasi.com\/en\/stress-gli-integratori-possono-aiutare-ma-non-sono-il-punto-di-partenza\/","title":{"rendered":"Stress: Supplements can help, but they are not the starting point"},"content":{"rendered":"

We live in a society that often leads us to seek a quick solution to complex problems. When we feel stressed<\/span>, tired<\/span>, irritated<\/span>, with the disturbed sleep<\/span> When you lack energy, the temptation is to immediately look for the \u201cright\u201d supplement.<\/span><\/h2>\n

 <\/p>\n

The reality, however, is that No supplement can compensate for an unhealthy lifestyle<\/span>.<\/span><\/h3>\n

If we really want to address the stress<\/strong>, We need to start with the basics of human biology.<\/span><\/p>\n

 <\/p>\n

Before supplements come:<\/span><\/h3>\n

\u2022 a diet based on real, nutritious food;<\/span><\/strong><\/p>\n

\u2022 The elimination or drastic reduction of ultra-processed foods;<\/span><\/strong><\/p>\n

\u2022 adequate daily protein intake;<\/span><\/strong><\/p>\n

\u2022 maintaining muscle mass through physical activity;<\/span><\/strong><\/p>\n

\u2022 quality sleep;<\/span><\/strong><\/p>\n

\u2022 respect for circadian rhythms;<\/span><\/strong><\/p>\n

daily exposure to natural light, especially in the early morning hours;<\/span><\/strong><\/p>\n

\u2022 reducing exposure to artificial light in the evening hours.<\/span><\/strong><\/p>\n

 <\/p>\n

Our bodies have evolved over millions of years in the presence of natural light<\/span>, movement<\/span>, Simple foods<\/span> and regular rhythms<\/span>. <\/span><\/h3>\n

Today we often live the opposite<\/span>Little sun, lots of screen time, insufficient sleep, processed food, and constant stress.<\/span><\/h3>\n

 <\/p>\n

In this context, supplements should not be considered a shortcut, but rather tools that can support an organism already oriented towards health.<\/span><\/p>\n

 <\/p>\n

1. Ashwagandha: The most studied adaptogen<\/span><\/h2>\n

Ashwagandha<\/strong> (Withania somnifera) is probably one of the most studied adaptogens in the world.<\/span><\/p>\n

Adaptogens are plant-based substances that help the body respond better to stressful stimuli.<\/span><\/p>\n

Several clinical studies have shown that ashwagandha can reduce cortisol, improve stress perception, promote relaxation, and improve sleep quality.<\/span><\/p>\n

It is particularly interesting in people experiencing chronic stress associated with mental fatigue and difficulty recovering.<\/span><\/p>\n

 <\/p>\n

2. Reishi: The Mushroom of Calm<\/span><\/h2>\n

The Reishi<\/strong> (Ganoderma lucidum) has been used for centuries in traditional Eastern medicine.<\/span><\/p>\n

It is not a sedative and does not \u201cturn off\u201d the nervous system.<\/span><\/p>\n

Many people report better sleep quality, increased recovery, and improved daily stress management.<\/span><\/p>\n

This can be particularly helpful when stress and sleep disturbances feed off each other.<\/span><\/p>\n

 <\/p>\n

3. Magnesium bisglycinate: the anti-stress mineral<\/span><\/h2>\n

The magnesium<\/strong> participates in hundreds of biochemical reactions within the body.<\/span><\/p>\n

Chronic stress, insufficient sleep, intense physical activity, and inadequate nutrition can increase the need for this mineral.<\/span><\/p>\n

Among the different forms available, magnesium bisglycinate is probably one of the most interesting options for the nervous system.<\/span><\/p>\n

Indeed, the glycine to which magnesium is bound has relaxing properties and promotes sleep.<\/span><\/p>\n

 <\/p>\n

A magnesium deficiency can manifest with:<\/span><\/h3>\n

\u2022 irritability;<\/span><\/strong><\/p>\n

\u2022 muscle tension;<\/span><\/strong><\/p>\n

insomnia;<\/span><\/strong><\/p>\n

fatigue;<\/span><\/strong><\/p>\n

\u2022 difficulty concentrating.<\/span><\/strong><\/p>\n

 <\/p>\n

4. Vitamin C: Much More Than a Vitamin for the Immune System<\/span><\/h2>\n

When talking about stress, almost no one thinks of vitamin C.<\/span><\/p>\n

Yet the adrenal glands, involved in the production of stress hormones, contain particularly high concentrations of vitamin C.<\/span><\/p>\n

During periods of physical or psychological stress, vitamin C consumption increases.<\/span><\/p>\n

Some studies have shown a reduction in cortisol response and improved tolerance to stressful events in people taking vitamin C.<\/span><\/p>\n

Furthermore, vitamin C contributes to the protection of cells from oxidative stress and participates in collagen synthesis.<\/span><\/p>\n

 <\/p>\n

5. B Vitamins: Energy for the Nervous System<\/span><\/h2>\n

B vitamins play a fundamental role in energy metabolism and neurotransmitter production.<\/span><\/p>\n

When the intake is insufficient, the following may appear:<\/span><\/p>\n

 <\/p>\n

fatigue;<\/span><\/strong><\/p>\n

\u2022 poor concentration;<\/span><\/strong><\/p>\n

\u2022 irritability;<\/span><\/strong><\/p>\n

\u2022 Reduced stress resilience.<\/span><\/strong><\/p>\n

 <\/p>\n

Particularly interesting are the biologically active forms, such as methylfolate and methylcobalamin.<\/span><\/p>\n

 <\/p>\n

6. L-Theanine: Calm Without Sedation<\/span><\/h2>\n

L-theanine is an amino acid naturally found in green tea.<\/span><\/p>\n

Its peculiarity is to promote a state of relaxation while maintaining mental clarity and concentration.<\/span><\/p>\n

For this reason, it is often used in people who wish to reduce tension and nervousness without compromising productivity.<\/span><\/p>\n

 <\/p>\n

The conclusion<\/span><\/h2>\n

Stress isn't solved with a pill.<\/span><\/h3>\n

The true strategy consists of creating a metabolically healthy organism through real food, sleep, movement, natural light, and respect for our biology.<\/span><\/p>\n

Only on these foundations can supplements express their maximum potential.<\/span><\/p>\n

 <\/p>\n

If I had to name five particularly interesting tools to support stress response, I would choose:<\/span><\/p>\n

 <\/p>\n

    \n
  1. Ashwagandha<\/span><\/strong><\/li>\n
  2. Reishi<\/span><\/strong><\/li>\n
  3. Magnesium bisglycinate<\/span><\/strong><\/li>\n
  4. Vitamin C<\/span><\/strong><\/li>\n
  5. B vitamins<\/span><\/strong><\/li>\n<\/ol>\n

     <\/p>\n

    Always remembering that The best supplement remains a lifestyle consistent with human physiology<\/span>.<\/span><\/h2>\n

     <\/p>\n

    Don't forget, you're the star of your own health!<\/strong><\/p>\n

     <\/p>\n

    Love,<\/p>\n

    Dr. Tomasi<\/strong><\/p>\n

     <\/p>\n

     <\/p>\n

    Landmark scientific studies<\/p>\n

      \n
    1. Medicine (Baltimore)\n
        \n
      • Authors: Lopresti AL, Smith SJ, Malvi H, Kodgule R<\/li>\n
      • Title: An investigation into the stress-relieving and pharmacological actions of an ashwagandha extract<\/li>\n
      • Year: 2019<\/li>\n
      • Summary: Randomized controlled trial that showed a reduction in perceived stress, anxiety, and cortisol in subjects treated with ashwagandha.<\/li>\n<\/ul>\n<\/li>\n
      • BJPsych Open\n
          \n
        • Authors: Bachour G et al.<\/li>\n
        • Title: Effects of Ashwagandha Supplements on Cortisol, Stress, and Anxiety Levels in Adults: A Systematic Review and Meta-analysis<\/li>\n
        • Year: 2025<\/li>\n
        • Summary: Meta-analysis of 15 randomized studies confirms a significant reduction in anxiety and stress with ashwagandha supplementation.<\/li>\n<\/ul>\n<\/li>\n
        • Nutrients\n
            \n
          • Authors: Boyle NB et al.<\/li>\n
          • Title: The Effects of Magnesium Supplementation on Subjective Anxiety and Stress: A Systematic Review<\/li>\n
          • Year: 2017<\/li>\n
          • Summary: Systematic review concluding that magnesium may be helpful in reducing symptoms of anxiety and stress in susceptible individuals.<\/li>\n<\/ul>\n<\/li>\n
          • Cureus\n
              \n
            • Authors: Rawji A et al.<\/li>\n
            • Title: Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review<\/li>\n
            • Year: 2024<\/li>\n
            • Summary: Magnesium is particularly useful for mild anxiety and sleep disorders, especially in subjects with suboptimal magnesium status.<\/li>\n<\/ul>\n<\/li>\n
            • Psychopharmacology\n
                \n
              • Authors: Brody S, Preut R, Schommer K, Sch\u00fcrmeyer TH<\/li>\n
              • Title: A Randomized Controlled Trial of High Dose Ascorbic Acid for Reduction of Blood Pressure, Cortisol and Subjective Responses to Psychological Stress<\/li>\n
              • Year: 2002<\/li>\n
              • Synthesis: High-dose vitamin C reduced cortisol, blood pressure, and subjective response to psychological stress.<\/li>\n<\/ul>\n<\/li>\n<\/ol>","protected":false},"excerpt":{"rendered":"

                Viviamo in una societ\u00e0 che ci porta spesso a cercare una soluzione rapida a problemi complessi. Quando ci sentiamo stressati, stanchi, irritabili, con il sonno disturbato o privi di energia, la tentazione \u00e8 quella di cercare subito l\u2019integratore \u201cgiusto\u201d.   La realt\u00e0, per\u00f2, \u00e8 che nessun integratore pu\u00f2 compensare uno stile di vita sbagliato. Se […]<\/p>\n","protected":false},"author":7,"featured_media":32243,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[178],"tags":[],"class_list":["post-32240","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-benessere"],"_links":{"self":[{"href":"https:\/\/cristinatomasi.com\/en\/wp-json\/wp\/v2\/posts\/32240","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cristinatomasi.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cristinatomasi.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cristinatomasi.com\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/cristinatomasi.com\/en\/wp-json\/wp\/v2\/comments?post=32240"}],"version-history":[{"count":4,"href":"https:\/\/cristinatomasi.com\/en\/wp-json\/wp\/v2\/posts\/32240\/revisions"}],"predecessor-version":[{"id":32244,"href":"https:\/\/cristinatomasi.com\/en\/wp-json\/wp\/v2\/posts\/32240\/revisions\/32244"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cristinatomasi.com\/en\/wp-json\/wp\/v2\/media\/32243"}],"wp:attachment":[{"href":"https:\/\/cristinatomasi.com\/en\/wp-json\/wp\/v2\/media?parent=32240"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cristinatomasi.com\/en\/wp-json\/wp\/v2\/categories?post=32240"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cristinatomasi.com\/en\/wp-json\/wp\/v2\/tags?post=32240"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}