For Kevin

Hi 

Here is some information and links for you.

 

Discover Calm, Anti-Anxiety Hypnosis Download (mp3) (on the website you're on now)

A quick look at Anxiety: Simple Powerful Anti-Anxiety Tips for Stress, Anxiety, and Panic Attack Relief (on Amazon)

The link to leave a review for Learn, Let Go, Lighten Up: Silver Lining Emotional Detox Journal & Workbook (on Amazon)

 

Supplements

I talk lots more about each of these in Feed Your Calm: Anti-Anxiety Anti-Stress Diet and Supplement Tips for Stress Resilience

I've listed 5 supplements (Probiotics, Omega-3s, B-complex, Magnesium, L-theanine) to consider. Click on pics or titles to go to their listings on Amazon.

 

Disclaimer: I'm passing on what I've learned from research and personal experience, it is always advisable to check with your doctor before taking supplements. Having said that, I'm not recommending any herbs as those have the highest incidence of negative interactions with medications. 

 

1. Probiotics

My favorite probiotic has 50 billion CFU's (Colony Forming Units) per serving. If you aren't used to taking probiotics that could be too strong as a starter (and could make you gasey). In that case start with the one that has 15 CFUs and you can work your way up.

 

2. Omega-3s

We want high values for DHA and EPA in Omega-3 supplements for mental health therefore the they need to be sourced from fish (particularly low-mercury fish.)

This one is my favorite: Nordic Naturals Ultimate Omega 2X - Extra Omega-3s Support Heart, Brain, and Immune Health, 90 Count (EPA 1125, DHA 875 mg per 2 capsules)

The same company also makes this one that is less expensive, but has less of the Omega-3s that we want: Nordic Naturals Ultimate Omega SoftGels - Concentrated Omega-3 Burpless Fish Oil Supplement with More DHA & EPA (EPA 650, DHA 450mg)

Unless you need Vitamin D, avoid any ones that have extra Vitamin D. (The one's that I mentioned above, don't have Vit D.)

 

3. B-complex

 B vitamins are important for dealing with stress. One of the best ways to get the relevant B's is by getting all the B's together (especially since we don't know exactly how they support each other.)

I particularly like this one from whole-food sources: 

Garden of Life Vitamin B Complex - Vitamin Code Raw B Vitamin Whole Food Supplement, Vegan, 120 Capsules

 

4. Magnesium

Magnesium is great for reducing anxiety, relaxing muscles, and improving sleep.

Recommended Amount

The Recommended Daily Amount for magnesium:

  • Men 19–30 years old: 400, over 30: 420
  • Women 19–30 years old: 310, over 30: 320

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.

I have not found any form of magnesium pills or capsules that I can stomach personally. I prefer to get it either through my skin or as the powder drink that I'll mention in a minute. 

If you want to try magnesium pills or capsules, 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. 

 

Transdermal Magnesium

Magnesium can be absorbed through your skin (AKA transdermally). 

You can put it into an 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, 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.)


Magnesium Chloride flakes Insomnia Relief Treatment

 


Ancient Minerals Magnesium Oil Spray Bottle, Insomnia relief treatment

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 anxiety and 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.

Natural Vitality Calm, Magnesium Citrate Supplement, Anti-Stress Drink Mix Powder, Raspberry Lem

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.)

 

5. L-theanine 

L-theanine is a non-protein amino acid. You might find it useful when you feel triggered as I have many people who take it "as needed" for anxiety attacks.

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.

EZ Melts 200mg melt-in-your-mouth tablets

L-theanine chewables, Supplements for Insomnia and Sleep Disorders

 

Sports Reseach Suntheanine 200mg capsules

Suntheanine L-Theanine