Supplements for stress and anxiety

Supplements can play a significant role in managing stress and anxiety. Here are some that have been discussed in the Huberman Lab podcast:

Key Supplements for Stress and Anxiety

1. Ashwagandha

   • Noted for lowering cortisol levels (14.5% to 27.9% reduction) and reducing anxiety.
   • Effective in managing stress and may have positive effects on depression.
   • Recommended during stressful periods rather than for continuous use 1 2.

2. Inositol

   • High doses (12 to 18 grams) have shown promising effects in reducing anxiety symptoms, comparable to some antidepressants.
   • Also considered beneficial for conditions like OCD and PTSD.
   • Should not be taken immediately before intense therapeutic sessions as it may interfere with the process of confronting trauma 3 4.
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       1

       Stress Reduction Strategies

       01:23:30
       
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       2

       Omega-3 and Mood

       01:00:56
       
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       4

       Calming with Apigenin

       01:28:49
       
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       5

       Anxiety Supplements Explored

       02:02:31
       

3. Saffron

   • 30 mg of orally ingested saffron has demonstrated significant anxiolytic effects based on multiple studies.
   • Effective in reducing anxiety according to standardized inventories like the Hamilton Anxiety Rating Scale 5.

4. Apigenin

   • Found in chamomile, it has mild anxiolytic properties and helps calm the nervous system by modulating GABA and chloride channels.
   • Suggested for use particularly in the evening to help manage chronic stress alongside ashwagandha 4.

5. Omega-3 Fatty Acids (EPA)

   • At doses of 1000 mg or more, EPA has been linked to alleviating mood disorders and can improve the efficacy of certain antidepressants.
   • Sources include fatty fish and flaxseeds, and they can be an integral part of mood management strategies 2.

6. L-Theanine

   • Known for promoting relaxation without sedation, it can be useful in reducing stress levels during the day 1.

Recommendations

• Consultation: Always check with a healthcare provider before starting any new supplement, especially if you are on other medications or have health conditions.
• Lifestyle Integration: Combining these supplements with other techniques like mindfulness and exercise may optimize their benefits for stress and anxiety management.

For more detailed discussions on these supplements, you can refer to the episodes and clips mentioned above from the Huberman Lab podcast.