Many people—millions, in fact!—live in a state of constant stress, accepting it as an unfortunate consequence of modern, fast-paced life. While it’s perfectly natural to experience stress from time to time--the stress response evolved from our natural “fight or flight” response--it shouldn’t be a daily visitor. Frequent stress leads to unwanted health consequences, including migraines and sleep disorders.
Far too often, we rely on unhealthy behaviors, such as smoking or frequent alcohol use, to manage our stress. This can perpetuate a negative cycle that’s difficult to break. Knowing this, it is not surprising that stress is a contributing factor in the six leading causes of death in America, including heart disease, cancer, and lung disease.
Here are the top five, natural Anti Anxiety and Depression Supplements:
1. FISH OIL
Fish oil is rich in omega-3 fatty acids, a major building block in optimal brain chemistry, says Paul Anderson, ND, a professor of naturopathic medicine at Bastyr University in Kenmore, Wash. Although Americans tend to get adequate amounts of omega-6 fatty acids from foods like canola oil and nuts, we often come up short in omega-3s, which are most readily available in cold-water fish. Without enough omega-3s, "you tend to not transmit nerve signals properly," says Anderson. "When your brain isn't running properly, you can feel depressed or anxious." Scientists have come to the same conclusion: A 2007 study of 43 adults found that those with diets high in omega-6s but low in omega-3s had high levels of proinflammatory cytokines-molecules that tend to be produced in the body when people are depressed or stressed. However, the research on omega-3s and depression is still developing. One 2009 study found that higher intakes of omega-3s and oily fish may reduce the number of occasions that women suffer depressive symptoms by about 30 percent. However, another 2009 study showed that complementing antidepressant therapy with an omega-3 supplement did not improve depression levels in patients with coronary heart disease.2. B-COMPLEX VITAMINS
According to Anderson, one of the common culprits for mild depression is an imbalance of brain neurotransmitters-natural chemicals that can act as mood enhancers by helping transmit signals between brain cells. Prescription antidepressants like Prozac and other selective serotonin reuptake inhibitors (SSRIs) focus on one of these neurotransmitters in particular: serotonin, which they allow to stay around longer in the system. A more natural solution, says Anderson, is supplementing with vitamins B6 and B3 (niacinamide). "Basically, they make your body conserve the amino acid tryptophan and convert as much tryptophan as possible into serotonin." A 2004 Danish study of 140 people found that those who were clinically depressed had low levels of vitamin B6 in their blood.
3. 5-HTP
The amino acid 5-hydroxytryptophan, or 5-HTP, is another natural option for upping serotonin levels. As a serotonin precursor, 5-HTP may help those for whom SSRIs like Prozac don't seem to work, says Katie Baker, ND, owner of Stone Turtle Health, a naturopathic family medicine practice in Seattle. "SSRIs block the uptake of serotonin so it sticks around longer," she says. But that won't do much good if not much serotonin is around to begin with. In contrast, 5-HTP is converted into serotonin in the body. "With 5-HTP, you are not plugging up the drain, so to speak; you are just putting more into the sink," says Baker. A six-week study of 63 people found that those who took 300 mg daily of 5-HTP had the same depression relief as those who took prescription antidepressants-but with fewer side effects.
4. THEANINE
An amino acid derivative found in green tea, theanine has long been known to trigger the release in the brain of gamma-aminobutyric acid, or GABA. GABA activates the major calming neurotransmitters, promoting relaxation and reducing anxiety, but the body has difficulty absorbing supplements containing synthesized GABA. That's why Anderson recommends theanine, which the body can easily absorb and, ultimately, use to boost levels of GABA.
5. VITAMIN D
Vitamin D has long been championed for its ability to help maintain healthy teeth and bones because it promotes calcium absorption. Turns out the multitasking vitamin might also help combat anxiety and depression. A 2008 study of 441 overweight and obese men and women in Norway found that those given 20,000 and 40,000 IUs per week of vitamin D supplements had significantly less depression symptoms after one year than those in a placebo group. It's unclear how, exactly, vitamin D might fend off depression, but Smith conjectures that it might improve neurotransmitter function.