HOW SUPPLEMENTS TREAT STRESS IN THE BRAIN
Before we jump into therapy options, let’s discuss the two targets in the brain that help decrease symptoms of stress and anxiety:
GABA:
This is an inhibitory neurotransmitter. If our brains were a superhighway, you can think of GABA as the substance that helps put on the brake
Serotonin:
This is an excitatory neurotransmitter. This is one of the substances that makes us feel good! Low serotonin is associated with conditions such as anxiety and depression
So the goal of our therapy choices is to increase GABA and serotonin activity in the body to decrease stress.
OVER-THE-COUNTER SUPPLEMENTS THAT COMBAT STRESS
Ashwagandha
Ashwagandha is a very old herb used in Ayurvedic (whole-body) medicine. It helps reduce anxiety symptoms by lowering cortisol levels and is often recognized for providing increased vitality. The best part of ashwagandha – virtually no side effects! So if you are worried about adverse events or if you have multiple other conditions, this is your safest option.
L-tryptophan/5-HTP
Remember serotonin? 5-HTP is its technical name and L-tryptophan is the closely related sister. L-tryptophan breaks down into 5-HTP in the body, so taking either of these will increase your serotonin levels and decrease your anxiety. Specifically, these substances may be beneficial in treating anxiety related to phobias or fears.
L-theanine
L-theanine is the beneficial ingredient in green tea that can help with anxiety. L-theanine is an amino acid or building block that helps our body function properly. It is thought that L-theanine can increase levels of both GABA and serotonin so this supplement could be your 1-2 punch to knock out those feelings of stress. L-theanine is also found in green tea if you prefer a morning cup over taking a daily capsule.
Magnesium
Known as “nature’s tranquilizer,” it relaxes the nervous system and muscles and helps you relax and sleep , particularly if stress causes deficiency . Listen to my colleague Heather’s great video on which Magnesium is best for you . Magnesium threonate is ideal for those seeking cognitive enhancements
and better sleep while magnesium glycinate is favored for its calming effects and relief from anxiety, stress, and depression.
B-Complex Vitamins
Essential for neurotransmitter regulation and nerve function; deficiencies can worsen your anxiety.
Omega-3 Fatty Acids
Omega-3 fatty acids, particularly EPA and DHA are found in fish oil and may help reduce stress and anxiety by regulating cortisol, reducing inflammation, and supporting brain cell structure. DHA is a major structural component of the brain and retina .
Essential Oils (Aromatherapy)
Multiple oils have great stress-relieving properties, but my favourites include lavender, patchouli and frankincense! Essential oils are great and can be used in multiple ways. Grab a diffuser and let it waft through your home, rub a few drops onto your wrist, or place a few drops on your pillow before you go to bed at night – the possibilities are endless
Managing stress doesn’t have to mean heading straight for a prescription. Whether you’re looking for something to take the edge off a hectic week or trying to build a more consistent daily routine, these supplements offer gentle, evidence-supported options worth exploring. As always, individual responses vary – what works brilliantly for one person may need adjusting for another. If you’re unsure where to start, or if you’re already on other medications, pop into the pharmacy for a quick chat. Our team is happy to help you find the right combination for your needs.
References:
Natural Medicines in the Clinical Management of Anxiety. Natural Medicines Database. Accessed June 29, 2020.
Sibley, C. 10 Natural Remedies to Consider for Treating Anxiety. Pharmacy Times. Posted October 26, 2017.
Pittler MH, Ernst E. Kava extract for treating anxiety. Cochrane Database Syst Rev. 2003;(1):CD003383
Bongiorno, P. Ashwagandha for Anxiety. Psychology today. Posted January 8, 2014.
