Mind-Mellowing Nutrients

To calm your nerves, learn to feed your brain

© 2006 by Jack Challem (Originally published in Alternative Medicine Magazine)

 

You see it while commuting, waiting in line at the store, and maybe in your own mirror. People just seem to be on edge—irritable, impatient, anxious, and jumpy. It's more than just life in the post-9-11 world. Some research has found that moods have deteriorated over the past 20-30 years.

Our moods are shaped by brain chemicals called neurotransmitters, which are built around proteins, vitamins, and other nutrients. Serotonin is the best-known neurotransmitter, but all 10 of the major ones influence whether we feel up or down—or excited about sex or down about work.

The prob? When we're stressed, skip meals, or succumb to fast foods, we shortchange ourselves of the nutrients needed to make neurotransmitters. Several supplements stand out for their benefits in improving moods and are commonly used by nutritionally-oriented physicians.

• B-complex vitamins. Long considered anti-stress vitamins, the Bs help mellow bumpy moods. For example, vitamin B6 is needed to make serotonin and GABA (gamma aminobutyric acid), the two principal calming neurotransmitters. In one Welsh study, researchers found that a multivitamin with hefty amounts of the Bs improved mood. "Don't skimp on the B vitamins," advises Hyla Cass, MD, a nutritionally-oriented psychiatrist in Los Angeles. "Take at least 25 mg daily of vitamins B1, B2, B3, and B6."

• L-theanine. Found in green tea, L-theanine increases the brain's alpha waves, which both relax and improve focus. Bradford Weeks, MD, who uses nutritional supplements in his psychiatric practice on Vashon Island, Washington, considers L-theanine a key modulator of the stress response. "It helps calm people and promotes restful sleep," he says. Try 200-500 mg daily.

• GABA. This neurotransmitter helps fight stress. "Without it, we'd be over the top", says Cass. Researchers recently found that GABA works by helping the brain filter out "background noise", enabling us to ignore distractions. L-theanine boosts GABA levels. Or you can simply take GABA, 200-500 mg once or twice daily.

• Inositol. This relative of the B vitamins can often reduce symptoms of anxiety, panic, and obsessive-compulsive behavior. Although clinical studies used a whopping 12-18 grams daily, Cass recommends 1,500 mg daily combined with a B-complex supplement.

• Magnesium. This essential dietary mineral helps muscles relax. It's helpful with any kind of muscle spasms or twitches, but especially when they're related to anxiety. Cass suggests 200 mg once or twice daily.

• Passionflower. Herbalist Laurel Vukovic, MSW, of Ashland, Oregon, recommends passionflower for easing anxiety and "busy mind", especially when people can't settle down to sleep. Vukovic prefers water-based tinctures, with a dropper full (60 drops) mixed in a small amount of water. "It has a mild earthy taste - and no hangover", she says.

• Scullcap. Though not as potent as passionflower, scullcap is another relaxing herb. "I often recommend combining 30 drops of scullcap with 30 drops of passionflower in a little water", Vukovic adds. Scullcap is bitter, but a tiny amount of honey can overcome the taste.

• Sage. In a recent study, British researchers tested Spanish sage on a group of 24 college students. The herb produced strong feelings of being alert, calm, and contented. It also led to modest improvements in memory and reaction times.

When you try these calming supplements for the first time, do so at home. Because they have a sedating effect, gauge your response before driving or chopping food. If you feel groggy, reduce the dose.

Finally, Weeks has two other suggestions. One, get your blood sugar checked. "I never see mood problems with stable blood-sugar levels, so get off any and all junk foods", he says. Two, cut back on caffeine because it can amplify feelings of anxiety. Three, drink six to eight glasses of water daily. "Staying well-hydrated makes everything work better", he points out.

 

 

References

 

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Benton D, Haller J, Fordy J. Vitamin supplementation for 1 year improves mood. Neuropsychobiology, 1995;32:98-105.

Mason R. 200 mg of zen. L-theanine boosts alpha waves, promotes alert relaxation. Alternative & Complementary Therapies, 2001;7:91-95.

Benjamin J, Agam G, Levine J, et al. Inositol treatment in psychiatry. Psychopharmacology Bulletin, 1995;31:167-175.

Palatnik A, Prolov K, Fux M, et al. Double-blind, controlled crossover trial of inositol versus fluvoxamine for the treatment of panic disorder. Journal of Clinical Psychopharmacology, 2001;21:335-339.

Fux M, Levine J, Aviv A, et al. Inositol treatment of obsessive-compulsive disorder. American Journal of Psychiatry, 1996;153:1219-1221.

Tildesley NTJ, Kennedy DO, Perry EK, et al. Positive modulation of mood and cognitive performance following administration of acute doses of Salvia lavandulaefolia essential oil to healthy young volunteers. Physiology & Behavior, 2005;83:699-709.