Long-Term: Build A Foundation to Cultivate Calm

Our modern diets full of processed foods high in sugar and low in saturated fats have left many of us overfed, yet undernourished and mentally unbalanced. We are unknowingly plagued with sub-optimal levels (in some cases, outright deficiencies) of essential vitamins and minerals, some of which play crucial roles in mental health. Start by building optimal levels of these nutrients:

Magnesium

Known as a calming mineral, much of the population consumes inadequate amounts of magnesium. Mental and emotional stresses quickly deplete levels, as do poor eating habits, alcohol consumption, and certain prescription drugs. Sometimes called the original “chill pill,” magnesium plays important roles in the nervous system, including modulating the hypothalamicpituitary-adrenal (HPA) axis (our central stress response system) and blocking excitatory transmission in brain cells, both of which help prevent feelings of anxiety. Research has shown that increasing magnesium levels results in anti-anxiety e­ffects and can relieve mild to moderate anxiety and anxiety associated with PMS, especially when combined with vitamin B6.^{3 4}Studies have used 250-300 mg of magnesium along with 50 mg of vitamin B6 daily with efficacy.

B Vitamins

Speaking of B vitamins, it’s a good idea to take a quality B-complex as a foundational supplement. The B-family works synergistically and is vital for mental and emotional wellbeing; the B vitamins are involved in healthy neurotransmitter production, a healthy stress response, and are necessary for normal central nervous system function.^{5 6 7 8} Stress, sugar, and alcohol all quickly deplete levels of the B vitamins. And because they are water soluble, they are not stored in the body and must be replenished daily.

Omega-3 fats

The omega-3 fats docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are essential for healthy neurological function. And like magnesium, many of us are woefully low in these important fats, and instead consume an overabundance of proinflammatory omega-6s. Clinical research has shown that subjects diagnosed with anxiety have significantly lower levels of EPA and DHA and a higher ratio of omega-6s to omega-3s in the brain, and at least one trial has shown a correlation between low levels of EPA and severity of PTSD.⁹ An analysis of 19 clinical trials published late last year examined the anti-anxiety e­ffects of EPA and DHA in patients with significant anxiety and fear-related symptoms. Researchers found that taking between 1,000 and 2,000 mg of combined EPA and DHA daily was associated with an improvement in anxiety symptoms, with the strongest e­ffect seen in patients with specific clinical diagnoses.¹⁰

Rhodiola

This herb has a long history of use as an adaptogen, a substance that enhances the body’s resistance to the negative effects of stress, both physical and mental. Modern research has found that rhodiola can improve symptoms of burnout—feelings of overload, tension, fatigue, and overall stress—all of which can heighten anxiety, and mild generalized anxiety. In one study, 118 patients with burnout took 200 mg of rhodiola twice a day for three months and experienced “clear improvement,” with some symptoms improving after just one week of supplementing. Overall, rhodiola led to improvements in fatigue, emotional exhaustion, mood, cognition, and decision making ¹¹ In a trial investigating rhodiola’s e­ffect on people with mild anxiety, supplementing with 200 mg of rhodiola twice daily led to a “significant reduction in self-reported anxiety, stress, anger, confusion, and depression at 14 days and a significant improvement in total mood.” Another small study found that supplementing with 360 mg of rhodiola daily for 10 weeks led to a significant improvement in symptoms of generalized anxiety disorder.^{12 13}

Probiotics

With more information emerging on the gut-brain axis, researchers have begun to delve into the connection between gut health and mental health, with exciting findings. For example, a healthy balance of Bifidobacterium and Lactobacillus species in the gut is important for producing the brain’s main calming neurotransmitter gamma-aminobutyric acid (GABA); low levels of GABA have been linked to anxiety. Research has also found that probiotics normalize cortisol levels, regulate the HPA axis (hyperactivity or dysregulation of the HPA axis is a strong marker of anxiety), and reduce systemic proinflammatory cytokines, which have been found to play a role in the development of anxiety.¹⁴ Many people have an unhealthy balance of bacteria in their guts, or dysbiosis; restoring a healthy balance is especially crucial for those with anxiety.

Short-Term: Restore Calm

Long-term support is vital, but when you feel yourself on the edge and need something to restore calm, consider some of these “in-themoment” remedies: The amino acid L-theanine enhances alpha brain wave activity, which induces feelings of calm, and increases the synthesis of the calming neurotransmitter GABA. L-theanine has been shown to lead to changes in brain activity similar to that of meditation. A calming e­ffect is usually felt within 30 minutes at doses between 50 and 200 mg. For more severe anxiety, doses may be increased up to 800 mg daily, divided throughout the day.¹⁵

Passionflower

Passionflower has long been used as a folk remedy to treat “hysteria” (i.e., anxiety) and insomnia, and modern research is confirming its efficacy.⁶ One study including 36 patients diagnosed with generalized anxiety disorder found that 45 drops of a liquid passionflower extract was as e­ffective as 30mg of oxazepam, a common antianxiety prescription drug, and without the side e­ffects reported by those taking the drug.¹⁷This herb may be especially helpful for those whose anxiety is coupled with insomnia.

Flower Essences

Flower essences are infusions made from the flowering parts of plants and are used for their beneficial e­ffects on mood and emotions. They are said to work on a subtle energetic level, but with profound results. One study including moderately anxious subjects who reported personality traits as anxious, impatient, irritable, nervous, and tense, found a 100 percent reduction in anxiety levels after treatment with a blend of impatiens, cherry plum, white chestnut, and beech flower essences. Eighty percent of the subjects taking flower essences reported that even when confronted with stressful events, they were able to stay calm. ¹⁸

Anxiety is a normal human emotion, but one that should pass. When you begin to feel like it has a grip on your life, it’s time to address it. Consider taking a holistic approach that includes nutritional supplementation that can support your body and brain to cultivate calm.

References Available Upon Request