In Part 1 and Part 2 of these series I covered some lifestyle and diet adjustments you can do in order to reduce the levels of your stress and anxiety. In this one I will give you list of supplements that helped me improve those conditions drastically and they will do the exact same thing for you.
So let’s start

One of the most common factors which contributes to conditions like depression and anxiety are the nutrient deficiencies. No matter how great your diet is, it’s not possible to get all of the required amounts of micronutrients only from food. That is completely normal and this is where the proper supplementation comes into place.

  • As a general guideline you should apply the same method by carefully reading the labels when picking the products you plan to use. Be aware that many of the supplement companies add to their products some of the ingredients I warned you to stay away from in part 2.

    Bellow I am giving you a list of some basic, but very powerful supplements everybody should use not only when fighting stress and anxiety but also when trying to improve overall well being and concentration.

#1 Magnesium
Also called “The OG chill pill”, “Nature’s Vaillium” and “Relaxation mineral” magnesium is essential mineral vitally important for the proper function of the nerves and muscles. Available in large variety of types, it has anti inflammatory properties and promotes relaxation. Magnesium is an electrolyte and certainly one of the best supplements to take when it comes to reducing stress and anxiety.

Responsible for more than 300 enzyme reactions, Magnesium stimulates the GABA receptors of the brain and helps you get excellent sleep. Having a magnesium deficiency can almost triple the risk of inflammatory processes.

In her book the author of the best seller “The Magnesium Miracle” Dr Carolyn Dean explains that magnesium deficiency is one of the main reasons for varies mental conditions including anxiety, depression and others. Magnesium not only degreases the release of stress hormones but also stops them from entering the brain.

Many new studies suggest that without even knowing it big percentage of the population suffers from magnesium deficiency. That is because most people consume a lot less than the actual amounts they should even when following a nutritious diet.

Other research shows that due to the fact it regulates the stress response, magnesium can play very beneficial role in effective depression treatment. Regardless that it is not a drug in many situations magnesium can be more powerful and efficient than many drugs specially designed to treat those conditions. And of that without causing their side effects.

When should you take it?
The best time to take magnesium is before bed, but you can also use it during the day.

How much should you take?
Despite that the minimal daily intake is 200mg, you should not go bellow a 300mg. For most people that dose may vary from anywhere from 400 to 1000mg.

What type of magnesium should you take?
Citrate, glycinate taurate and aspartate are considered as most absorbable forms.

I personally found that taking around 400mg of chelated magnesium right before bed greatly improves the quality of my sleep.

#2 GABA
GABA or Gamma-Aminobutyric Acid is amino acid that is produced within the brain from another amino acid called Glutamate and vitamin B6. Even though GABA is found in almost all areas of the brain, the hypothalamus contains remarkably higher levels of GABA receptors.

GABA is considered to be the chief inhibitory neurotransmitter within the body. While other neurotransmitters like norepeniphrine, adrenaline, dopamine have excitatory functions GABA acts like a break to the ones that cause anxiety and panic attacks.

When the GABA levels are low, person is not capable to relax. Constantly worrying out about stuff is a sure sign for that.

A study suggests that the main reason why anxiety alleviating medications such as Librium, Xanax Valium and others can work that effective is because they bind to the same neuronal receptors such as GABA. In fact the effect of the classified as benzodiazepines pharmaceuticals is the enhancement of GABA’s natural effects. The way it reduces stress and anxiety is by suppressing the circuitry of the brain that cause them.

Therefore using GABA supplement is another great way to get many of the positive effects of the anxiety treating drugs without getting any of the side effects.

#3 Ashwagandha
The herb is from India and it has been proven that Ashwagandha reduces depression and anxiety. Studies showed that the use of Ashwagandha can decrease cortisol levels with close to 30%. The way it works is by boosting the feel good neurotransmitter Serotonin and reducing inflammation.

#4 Melatonin
Melatonin is hormone which promotes sleep and regulates the sleeping cycles and circadian rhythm. In order to buy it in some countries Melatonin requires prescription.

Some studies prove that some of its receptors have anti-anxiety properties. Same studies suggest that Melatonin may be used as part of an effective anxiety and mood disorder treatment.

Controlled research showed that people who have been given melatonin, not only experienced improvements in their mood, but also in their memory and learning ability.

#5 B-Vitamins
Many studies prove that deficiency of B-Vitamins often contributes to conditions like anxiety and panic attacks. Therefore supplementing with them can actually improve those conditions. B- vitamins play very important role with their positive effects on the nervous system.

  • One of the most common deficiencies in modern day society is the one of Vitamin B12. So therefore checking your levels and starting shooting it is the best thing you can do.

#6 Valerian root
What makes Valerian so special is the fact it increases the availability of GABA in the brain. However you should be careful when using it, because the herb definitely has the ability to make you sleep and drowsy.

Therefore my recommendation is to not use Valerian during the day and also nor to combine it with other stuff with similar effects.

#7 L- Theanine
I truly believe that along with the magnesium this is the star on this list. Hands down one of my all time favorite supplements. The way it works is by crossing the blood brain barrier. The fact it interacts directly with the brain makes it a psychoactive substance.

  • L-Theanine is neuroprotective and it can be largely found in green tea. It increases the production of GABA, Serotonin and Dopamine. Accordingly to some bio-hackers the substance is not only great for curbing anxiety and getting calm, but also a powerful Nootropic.
    Caffeine + L-Theanin is my favorite natural nootropic stack
  • What makes L – Theanin so unique is that it quickly reveals stress and anxiety, but does not make you drowsy nor sleepy. In fact when combined with coffee, the substance can make you even more focused and alert. It bypasses the negative effects of the caffeine, while potentiating the good ones.

So yeah!

Good luck reducing your stress and anxiety!

Yours Truly:
Peteonthebeat