New information and links for you.
For B vitamins, I like this brand because it is made from food and the B vitamins are in their natural usable form. (click on the pic to go to it's listing on Amazon)
Another way to get B's is in this multivitamin by the same brand, but the B's are not in as high of quantities. In comparing them with you in mind, I think that the complex above would be better for you. (Click on the pic to go to it's listing on Amazon.)
Probiotics most often mentioned in anti-anxiety and anti-depression studies include:
- Lactobacillus acidophilus
- Lactobacillus casei,
- Lactobacillus plantarum,
- Lactobacillus helveticus,
- Lactobacillus rhamnosus,
- Bifidobacterium breve,
- Bifidobacterium infantis,
- Bifidobacterium lactis, and
- Bifidobacterium longum.
My favorite brand:
This one has a large amount of probiotics (CFU's) -- which is good but can be gas forming if it's too much too fast. The same brand has options with less bacteria.
Here is some information and links for you.
Magnesium Pills or Capsules
In pills/capsules, magnesium can be found compounded with at least a dozen different biochemicals. Exactly which compound works for you may depend on your body.
Avoid Magnesium Oxide. It is the most common magnesium compound in oral supplements, the cheapest to produce, and the least absorbable. One author I read said "You might as well eat a rock." Check the back labels of supplements carefully. Many manufacturers only mention that their supplements include magnesium oxide on the back label.
Also, avoid Magnesium Aspartate because aspartate is an excitatory neurotransmitter.
Magnesium can be absorbed through your skin (AKA transdermally).
You can put it into an evening full bath or footbath and do a 20- to 30-minute soak, or you can spray it onto your skin in the form of magnesium oil.
Epsom Salts are composed of Magnesium Sulfate. While you might find Epsom Salt baths or footbaths helpful for sleep improvement, I don't find it as good a source of transdermal magnesium as Magnesium Chloride flakes and oil.
I usually do Magnesium Chloride flakes footbaths several evenings a week and spray on Magnesium Oil other days. As long as I keep up this regimen, I don't have the neck pain that I suffered for a decade after a bad car accident. If I slack off on magnesium intake, my neck pain reappears after a few days. If I use it again, the neck pain goes away. And, while I don't really have sleep problems, I do find that I sleep particularly well the nights that I do a footbath.
Magnesium Chloride flakes -- a cup in a footbath, more in a full bath (If you use Epsom Salts instead, try 2 cups per footbath.)
Some people get itchy from the magnesium oil spray. It is suggested that if that happens to you then dilute the oil 1:1 with water. (Magnesium oil is actually a water solution. It's called oil because of its slippery feeling.)
Magnesium Powder Drink
Many of my clients experience a great improvement in sleep with a Magnesium Citrate powder known as Natural Vitality CALM. It is readily available in stores and online. I use it occasionally when I know that I need some magnesium but don't feel like taking a footbath. I get good results with it too.
Since magnesium is a muscle relaxant, it can cause diarrhea when taken orally. Follow the container's instructions for how to start out with small doses and work your way up toward full dose.
A note regarding the diarrhea effect: For a long time, I was suggesting that my anxiety clients who experienced a lot of diarrhea avoid this form of magnesium, but more recently I am getting feedback from clients who had suffered for years with diarrhea that CALM made their diarrhea go away. My assumption is that it had a calming effect on a cramping intestinal tract or that their diarrhea was anxiety-induced. (CALM calmed the anxiety and in turn that calmed the diarrhea.)
L-theanine is a non-protein amino acid. It can be effective for reducing anxiety and also for improving sleep.
Dosage according to doctors Mark Stengler, James Balch, and Robin Young Balch in Prescription for Natural Cures:
- 200–250 mg 2x/day for anxiety (2)
- 200–500 mg for sleep (half-hour before bedtime) (3)
Look for supplements that say they contain L-theanine (not D-theanine).
Here's a couple of sources for L-theanine.
Sports Reseach Suntheanine 200mg capsules