Let's face it, the world today has man people facing unknowns, stressors, worries and concerns that many have never dealt with before. Anxiety is at an all time high and many people simply don't know how to deal with it. Reasoning past it doesn't work as your mind (and even body) are already in a flight or fight mode. Idiopathic anxiety - illogical anxiety - ideological anxiety can't just be ignored and can be difficult to avoid for many. We've personally dealt with extreme anxiety and didn't want to deal with it through medication. We are NOT DOCTORS and recommend you run anything mentioned through your doc. This is a summary of what has worked for us based on some research from a few dudes that know their stuff.
In the quest for natural and effective ways to combat anxiety, the insights of Gary Brecka, a human biologist and co-founder of a health and wellness company, and Dr. James DiNicolantonio, a cardiovascular research scientist, offer valuable guidance. Both experts have contributed significantly to the understanding of how dietary supplements can support mental health and reduce anxiety symptoms. This article compiles their recommendations, highlighting the supplements and lifestyle changes they advocate for managing anxiety.
Understanding Anxiety
Anxiety is a common mental health condition characterized by feelings of worry, anxiety, or fear that are strong enough to interfere with one's daily activities. While traditional treatment often includes therapy and medications, many individuals seek natural alternatives to manage their symptoms, with dietary supplements playing a pivotal role.
Supplements for Combating Anxiety
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Magnesium: Magnesium is a mineral that plays a crucial role in brain function and mood regulation. Magnesium deficiency has been linked to increased levels of anxiety and stress. Supplementing with magnesium can help restore balance and reduce anxiety symptoms. One supplement we've found useful is Chillax Max from Dani Williamson.
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L-Metholated Folate: Low levels of Methyl Folate can lead to a sensory feeling of anxiety. The reason is that Methyl Folate is used in the breakdown of catecholamines, which are the fight-or-flight neurotransmitters. Having a lack of Methyl Folate in your system can keep you on the edge of flight-or-flight simply by having an abundance of catecholamines floating around. Adding Methyl Folate to your diet supplements for the proper breakdown of of catecholamines, thereby reducing the baseline level of felt "stress". One supplement that has worked well for us is Jarrow Formulas Extra Strength Methyl Folate 400 mcg.
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Calcium Gluconate: Calcium is another mineral that helps with the regulatoin of neurotransmissoin. Having sufficient calcium in the body ensures smooth functioning of the nervous system. A deficit of calcium (hypocalcemia) can affect the brain and cause neurologic or psychologic symptoms, such as confusion, memory loss, delirium, depression, and hallucinations. One good supplement we've found is Daily's Calcium Gluconate™.
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B Vitamin Complex: A good B complex should include B6, B12 (Methylcobalamin Hydroxycobalamin), Pyridoxine (Pyridoxal-5-Phosphate), Riboflavin, and Thiamine. When looking at your B12, MAKE SURE it doesn't contain the cyanocobalamin form of B12. This cyanocobalamin is hydrogen cyanide and is the most prevalent and most toxic form of B12. However, B12 in the form of Methylcobalamin Hydroxycobalamin aids in breaking down catecholamines as well. B6, B12, Pyridoxine, Riboflavin, and Thiamine all help in nerve function, nerve health and the proper regulation of neurotransmition throughout the body. One great suppliment we love is the B Complex from Pure Encapsulations.
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Omega-3 Fatty Acids: Omega-3s, found in fish oil, have anti-inflammatory properties that are beneficial for brain health. DiNicolantonio, in particular, highlights research indicating that omega-3 supplements can help reduce the symptoms of anxiety. One simple one we've found is Nordic Naturals Ultimate Omega.
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Vitamin D: Vitamin D deficiency has been associated with an increased risk of mood disorders, including anxiety and depression. Both experts recommend vitamin D supplementation, especially for individuals with limited sun exposure, to support overall mental health. One great suppliment we use is the Vitamin D3 & K2 from Pure Encapsulations.
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Probiotics: The gut-brain axis plays a significant role in mental health. Probiotics can help improve gut health, which in turn, may reduce anxiety levels. Brecka often discusses the importance of a healthy gut microbiome for emotional and psychological well-being. A good probiotic that has worked for us is ProbioMed™ 50.
- Adaptogens: Plants like Ashwagandha and Rhodiola Rosea are known as adaptogens because they help the body resist stressors. DiNicolantonio points to studies showing that adaptogens can help reduce anxiety by stabilizing the body's physiological processes. There are plenty of sources out there for Ashwagandha and Rhodiola Rosea. This one suppliment we haven't dove into as the others above have done the job for us.
Lifestyle Recommendations
In addition to supplements, both Brecka and DiNicolantonio stress the importance of lifestyle factors in managing anxiety:
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Regular Exercise: Physical activity is a powerful stress reliever and anxiety reducer. It stimulates the production of endorphins, chemicals in the brain that act as natural painkillers and mood elevators.
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Healthy Diet: A diet rich in whole foods, lean proteins, fruits, vegetables, and healthy fats can support brain health and reduce anxiety symptoms. Both experts caution against high-sugar and processed foods, which can exacerbate anxiety.
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Adequate Sleep: Quality sleep is crucial for mental health. Poor sleep can increase anxiety levels, so establishing a regular sleep schedule and creating a calming bedtime routine are recommended. THIS one is a hard one for many! We will write a post about what has helped with the inability to sleep soon!!!
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Limit Alcohol: "Hangxiety" is a real thing! Alcohol is a depressant and slows down your central nervous system. Over time, if you regularly drink heavily, the central nervous system gets used to the suppressing effect of the alcohol. When the body returns to normal and the nervous system is no longer suppressed, the brain can perceive a heightened level of excitability even though it isn't truly in an excited state. This can keep you on the edge of the ’fight or flight’ mode.
Conclusion
Combating anxiety requires a multifaceted approach that includes dietary supplements, healthy lifestyle choices, and possibly professional help. The recommendations from Gary Brecka and Dr. James DiNicolantonio offer a comprehensive guide to natural and effective strategies for reducing anxiety. As always, it's important to consult with healthcare professionals before starting any new supplement regimen, especially if you're currently taking medications or have underlying health conditions.