1.GABA: Gamma-aminobutyric acid is the primary inhibitory neurotransmit- ter that counterbalances glutamate, an excitatory neurotransmitter. It is known to promote restful sleep and stop panic attacks, especially when 500mg is dis- solved under the tongue or taken on an empty stomach.
2.L-Theanine: Brain cells readily absorb L-theanine, an amino acid mainly derived from green tea. Without daytime drowsiness, it helps relax muscles, increases the concentration of the neurotransmitters serotonin (the “happi- ness hormone”) and dopamine, boosts cognitive function, and supports brain health and the production of alpha brain waves that are associated with a calm, worry-free mind. In a 2016 double-blind placebo controlled study of thirty-four healthy adults presented with a multitasking cognitive stressor, researchers found: (1) subjective stress response was significantly reduced after one hour of L-theanine administration; and (2) cortisol response to the stressor was reduced three hours post-treatment.
Published studies indicate that doses of 200 - 400mg for up to 8 weeks are safe to treat acute and chronic stress and anxiety. More studies are needed to con- firm the presumed safety of its long-term use, especially for the liver.
3.L-Tyrosine: L-Tyrosine is a non-essential amino acid that is a precursor to the neurotransmitters dopamine, epineph- rine and norepinephrine (adrenaline), which regulate mood and stimulate metabolism. Substantial research has especially focused on tyrosine’s ability to prevent the decline in cognitive func- tion in response to physical stress. While it’s adrenaline-producing activity seems to contradict tyrosine’s potential role as a relaxant, its dopamine production balances its norephinephrine produc- tion, yielding an alert, clear, uplifted but calm mind state. It may reduce stress and anxiety also by supporting the func- tion of the adrenal and thyroid glands. In some sensitive individuals, tyrosine’s fast action can cause rapid heart rate, hypertension, or anxiety, and should not be taken with thyroid medication
without a practitioner’s guidance. If you are concerned, start with 200 mg/day on any empty stomach and work up to a level that manages your anxiety.
4. 5-HTP/L-Tryptophan: The onset of stress and anxiety has been traced to the depletion of brain levels of serotonin. Supplementation with 5-hydroxytrypto- phan (5-HTP), or its precursor L-trypto- phan, has proven to improve both mood and one’s sense of well-being by elevat- ing serotonin, and reduce aggression. It also appears to provide resilience to uncontrollable stress.
B-Complex
B-Complex generally contains eight B vitamins, plus other related substances like choline and inositol (especially effective for stress/anxiety/sleep at doses of 500mg or more), and is available in multi-vitamin- minerals, or separately in balanced 50mg or 100mg formulas. The B vitamins it contains include thiamine (B1), riboflavin (B2), nia- cin/niacinamide (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), and methyl- or cyanocobalamin (B12).
Botanical Therapy + Naturopathic Wellness Center
Daily consumption of safe, water- soluble, B-Complex, especially in the cell-ready, coenzymated form, helps the body cope with periods of stress and anxi- ety by supporting the adrenal glands and nervous system. In a 2019 randomized, double-blind, placebo controlled (RDBPC) study of 66 college students, researchers found that a multi-vitamin-mineral supple- ment containing B vitamins significantly decreased anxiety symptoms. A 2017 study found that subjects with lower blood levels of vitamin B-12 were more likely to have anxiety or depression.
Herbs
1. Ashwaganda (withania somnifera): This Ayurvedic, adaptogenic herb safely enables the body to cope better on a daily basis with stress, anxiety, and men- tal and physical fatigue. In one 2012 RDBPC study of 64 chronically stressed subjects, researchers found that 300mg of Ashwaganda extract significantly reduced stress and serum cortisol levels and thereby improved quality of life. A 2008 study also proved that this stan- dardized herb, in doses ranging from 125-500 mg/day, can lower pulse rate, blood pressure and cardiac risk, raise serum DHEA sulfate levels, and improve fasting blood glucose levels.
26 Natural Nutmeg - November/December 2019
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