Holiday spreads, travel, late nights, and fewer workouts can throw your gut, hunger cues, and mood off. The right supplement strategy can help you stay on track without skipping the pie. Below is a science-grounded guide to support digestion, appetite control, emotional regulation, and general holiday stress.
Digestive Health - Keep Your Gut Happy
Probiotics: Daily use can support gut health and help with digestive discomfort under stress by balancing the microbiota and supporting gut-brain communication (Nuvance Health, n.d.). Individuals with weakened immune systems should consult a clinician first (Office of Dietary Supplements, n.d.-b).
Digestive enzymes: Useful for occasional overindulgence symptoms like bloating or fullness, though they are mainly indicated for diagnosed enzyme insufficiencies (Caballero, n.d.).
Food Control - Appetite and Cravings
Soluble fiber such as psyllium or glucomannan can boost fullness and help reduce calorie intake. Introduce gradually and hydrate to limit bloating. High fiber may affect absorption of some medications, so space dosing appropriately (Office of Dietary Supplements, n.d.-a).
Protein shakes or bars can enhance satiety more than equal calories from carbs or fat and help curb later-meal hunger. Aim for steady protein across the day to stay satisfied (Office of Dietary Supplements, n.d.-a).
Emotional Regulation and Stress Relief
Ashwagandha: Multiple trials show reduced perceived stress and anxiety. A plant-based blend featuring ashwagandha reported improvements in anxiety and sleep in a large placebo-controlled trial (Nutraceutical Business Review, n.d.; DiagnosTechs, 2024).
B vitamins (B3, B5, B6, B12): Support neurotransmitter synthesis and adrenal function. Helpful when intake or status is low due to stress or diet shifts (Nutraceutical Business Review, n.d.; CASI, n.d.).
Omega-3 fatty acids (EPA/DHA): Associated with better emotional resilience and lower self-reported anxiety and depressive symptoms (VitaMedica, n.d.; Nutraceutical Business Review, n.d.).
Magnesium: A natural relaxant that may help with tension and sleep quality during stressful periods (Nutraceutical Business Review, n.d.).
L-theanine: Promotes relaxation without drowsiness and may blunt stress response and mild anxiety (CASI, n.d.).
GABA, taurine, glycine: Inhibitory amino acids with modest calming effects based on current oral evidence (CASI, n.d.).
Smart Add-Ons and Holiday Basics
Vitamin D: If your levels are low or you get little winter sun, vitamin D can support mood. Results are mixed, so test and tailor with your clinician. Low sunlight can contribute to Seasonal Affective Disorder (NIMH, n.d.).
Lifestyle first: Stress management, movement, sleep, and a balanced diet remain foundational. Supplements complement - they do not replace - habits like regular exercise, breathwork, and fiber-rich meals (Office of Dietary Supplements, n.d.-c; Nuvance Health, n.d.).
How to Use This Stack
- Daily base: Probiotic, protein snack, and soluble fiber as tolerated.
- Stress and mood: Ashwagandha, B-complex, omega-3s, magnesium, and L-theanine as needed.
- Occasion-specific: Digestive enzymes with big meals if you tend to feel overly full.
- Check safety: If you are pregnant, immunocompromised, have medical conditions, or take medications, consult your clinician before starting supplements (Office of Dietary Supplements, n.d.-b).
Key Takeaways
- Probiotics support gut health under stress; enzymes can help after big meals (Nuvance Health, n.d.; Caballero, n.d.).
- Soluble fiber and protein help appetite control and reduce cravings (Office of Dietary Supplements, n.d.-a).
- Ashwagandha, B vitamins, omega-3s, magnesium, and L-theanine support calm and mood during holidays (Nutraceutical Business Review, n.d.; VitaMedica, n.d.; CASI, n.d.; DiagnosTechs, 2024).
- Consider vitamin D if sun exposure is low and levels are suboptimal, especially with winter mood changes (NIMH, n.d.).
- Habits lead - supplements assist. Prioritize sleep, movement, and balanced meals (Office of Dietary Supplements, n.d.-c; Nuvance Health, n.d.).
Conclusion
With a smart, simple stack and solid daily habits, you can tame holiday stress, keep digestion smooth, and stay in control without feeling restricted. Ready to build your routine with quality sports nutrition support? Explore our curated picks at https://norysforge.com/collections/all.
Sources used
Caballero, B. (n.d.). Guide to nutritional supplements. https://books.tarbaweya.org/static/documents/uploads/pdf/Guide%20to%20Nutritional%20Supplements%20by%20Benjamin%20Caballero,%20Benjamin%20Caballero%20(z-lib.org).pdf
CASI. (n.d.). Supplements for stress and calm. https://www.casi.org/node/1162
DiagnosTechs. (2024, November 18). Manage holiday stress and anxiety with botanical medicine. https://www.diagnostechs.com/2024/11/18/manage-holiday-stress-anxiety-with-botanical-medicine/
National Institute of Mental Health. (n.d.). Seasonal affective disorder. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
Nuvance Health. (n.d.). Avoid holiday stress and protect your gut health. https://www.nuvancehealth.org/health-tips-and-news/avoid-holiday-stress-and-protect-your-gut-health
Nutraceutical Business Review. (n.d.). Vital Nutrients Cortisol Balance study shows plant-based. https://nutraceuticalbusinessreview.com/vital-nutrients-cortisol-balance-study-shows-plant-based
Office of Dietary Supplements. (n.d.-a). Exercise and athletic performance - Health professional fact sheet. https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/
Office of Dietary Supplements. (n.d.-b). ODS frequently asked questions. https://ods.od.nih.gov/HealthInformation/ODS_Frequently_Asked_Questions.aspx
Office of Dietary Supplements. (n.d.-c). Dietary supplements - What you need to know about diet and physical activity. https://ods.od.nih.gov/pubs/dietphys.pdf
VitaMedica. (n.d.). 6 science-backed ways to beat holiday stress. https://vitamedica.com/blogs/blog/6-science-backed-ways-to-beat-holiday-stress