Hey everyone! Here is the information on part 2 of the 30 Second Therapy episode on anxiety and supplements.
First of all, full self-disclosure: I suffer from anxiety. Whether it was the childhood in Beirut, the teenage years in Tehran, family DNA…it’s hard to say, but I was that guy who would get full on panic attacks trying out relaxation techniques! It’s been years now since I’ve had a panic attack, and through the years, I’ve tried a lot of things. Three things have helped the most:
- A consistent meditation practice
- A solid community of friends
- High quality supplements
I haven’t experienced a panic attack in years, and I even sleep through the night now!
Before I move on to supplements, it’s important to note that lifestyle factors are so important when it comes to dealing with anxiety (and depression – but more on depression in the future). Overworking, being in a toxic job or relationship, loneliness, the Standard American Diet, alcohol, lack of exercise, too much screen time – all can lead to chronic anxiety.
Here are my favorite supplements, divided into immediate relief, mid-term relief, and supplements for the long term. Because we’re all different, what works for one person may not work for another, so I’ve given a few options. Please note the usual FDA disclaimer: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnosis, treat, cure, or prevent any diseases.
Coupon Code: 20OFFMA
Immediate Relief (click on the name for more info)
- Turn Down: love this! A mix of so many good things for your brain and nervous system – tryptophan, magnesium, B2, B6, calcium, potassium, and more. Comes in pre-measured packets of powder that you mix with 8 oz of water. Except for an IV, there is simply no quicker method of getting this into your system which is why I like it when you are feeling excessively anxious and need immediate relief. If you are feeling very anxious in the middle of the day, this will not make you sleepy. If you are feeling anxious before bed or wake up with anxiety, this will help you sleep.
- Bliss: another favorite, quick acting supplement. Bliss contains theanine, the major amino acid found in green tea. It has historically been used for its relaxing and anti-anxiety effects without causing drowsiness. This is great supplement when you need to be both clear headed and relaxed.
- Vitamin B + Calcium: in my house, we call this the stress cocktail! Also fast acting, a cap of the B mixed with a cap of the Calcium can bring about a sense of calm in about 15 minutes. Because it’s also powder mixed with water (1 cap Vitamin B + 1 cap calcium + 4 oz water), it gets into your blood stream very quickly.
Midterm Relief
- OPC: This supplement was my very first introduction to how supplements help with anxiety. OPC, a very powerful group of antioxidants (know as oligomeric proanthocyanidins), these support the body’s mechanism that releases adrenalin and cortisol in the blood stream. Bonus side effect: it’s anti-inflammatory properties may help with allergies! The effect of OPC is cumulative, meaning, you need to take it regularly over time to feel all the benefits. I recommend the 90 day size.
Longterm Relief
- Daily Essentials: If you’re looking for a high quality multivitamin that supports and strengthens both your mental and physical health, look no further. These convenient packages include a multi, calcium, OPC, and vitamin B, or get This kit includes a mutli, vitamin B, calicum, and OPC (which also allows you to mix up the stress cocktail, with the vitamin B and the calcium, above). Or get the pre-measured packets for ease and convenience.
- Probiotics: Can gut health effects mental health? There’s a lot of interest today in the brain/gut connection. There’s not enough studies conclusively showing that probiotics definitely help, but there’s enough initial evidence to suggest that probiotics might be beneficial for anxiety, and at the very least, they will not hurt. That being said, there’s enough anecdotal evidence from clients and colleagues that they have helped that I do suggest them.
Thanls for sharing your story and your advice. I have had severe anxiety and depression all my life and i am doing much better now with medication such as buspirone and high dosages of celexa. I tried supplements because i did not want to continue on pharma drugs, but i found that the supplements did not help. I know that these drugs are not the best choice but in all honesty, they have saved my life. I am still open to trying supplements in the future though. Thanks again jon!
Hi Robert! You bring up a really good point – pharmaceuticals definitely have their use! The research shows that supplements can help alleviate mild to moderate symptoms, but anyone with severe anxiety and depression I would recommend prescription medication. I think of it like this: I once had tennis elbow so badly that they had to do surgery. Ever since then, however, whenever I get that first twinge of pain, exercise, physical therapy, and ice is all I need to keep it from getting too bad. Sometimes we need pharmaceuticals to get us to the point where lifestyle habits like nutrition and supplementation are enough to manage our anxiety and depression. Thanks for your comment!