Stress and Anx­i­ety Sur­vival Kit

KEY SUP­PLE­MENTS SHOWN TO RE­LAX THE MIND AND EASE ANX­I­ETY

Amazing Wellness - - HEALTH Q & A -

Thea­nine: 200 mg This amino acid found in green tea is help­ful in im­prov­ing mood and in­creas­ing a sense of re­lax­ation. In fact, it’s used in Ja­pan for just that pur­pose. The calm­ing fect of thea­nine is prob­a­bly the rea­son that drink­ing green tea—even though it con­tains caf­feine—doesn’t pro­duce the jit­tery ex­pe­ri­ence that drink­ing cof­fee does. Thea­nine is also known to block the bind­ing of L-glu­tamic acid—a neu­ro­trans­mit­ter that “ex­cites” or stim­u­lates the brain—to its re­cep­tors. Thea­nine is known to help gen­er­ate al­pha brain waves, as­so­ci­ated with re­lax­ation.

B-Vi­ta­mins Vi­ta­min B6 is nec­es­sary to make both GABA and sero­tonin, another “re­lax­ing” neu­ro­trans­mit­ter. So make sure you’re get­ting all your B vi­ta­mins by tak­ing a good B-com­plex vi­ta­min, which should con­tain all the vi­ta­min B6 you need (50–100 mg), as well as vi­ta­min B12 (2,000–10,000 mcg), low lev­els of which are also as­so­ci­ated with anx­i­ety. ef-

GABA: 200 to 500 mg GABA is an in­hibitory neu­ro­trans­mit­ter that also has sig­nif­i­cant calm­ing ef­fects in the brain. Some sup­ple­ments com­bine GABA with thea­nine.

Inos­i­tol: 500 to 1,500 mg A mem­ber of the B-vi­ta­min fam­ily, inos­i­tol may be help­ful for treat­ing panic dis­or­ders and pos­si­bly ob­ses­sive­com­pul­sive dis­or­der, ac­cord­ing to some re­search. It hasn’t been stud­ied specif­i­cally for anx­i­ety or sleep, but anec­do­tal ev­i­dence sug­gests it’s good for both. I take it in pow­dered form be­fore bed on nights when I’m feel­ing jit­tery, and it def­i­nitely helps.

Mag­ne­sium: 400 to 800 mg a day Mag­ne­sium is a nat­u­ral mus­cle re­lax­ant and can help with sleep and anx­i­ety as well. Most peo­ple don’t get enough of this im­por­tant min­eral.

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