Theanine and Inositol Combo for Anxiety

Everyone has experienced feelings of anxiety from time to time in their lives. For some it can be a crippling disorder that prevents us from living a happy and meaningful life, inducing panic attacks and intense bouts of worrying and fear. For others it may only be a fleeting feeling of tenseness or being on edge that won’t seem to go away no matter what you do. If you think you have tried it all I urge you to read on and discover the anxiety curbing effects that the combination of theanine and inositol can produce.

What is Theanine?worry-free supplements

Theanine is an amino acid that is commonly found in tea and to be more specific it can be found in high amounts in green tea. It is also available as an oral dietary supplement. It is commonly used as a nootropic in combination with caffeine as it produces a synergistic effect. In a number of double blind placebo controlled studies research has shown that supplementing theanine can have a direct influence on brain activity, reducing stress and relaxing the mind without causing drowsiness. In other studies, theanine benefits include improved memory and cognitive function as well as (ding ding!) reducing anxiety. To top it all off there are little to no side-effects that have been discovered from the result of supplementing theanine; even at the highest doses recorded. Therefore we can conclude the use of theanine is a viable option as a standalone anti-anxiety supplement, but we aren’t stopping there.

Inositol for Anxiety

So, what is inositol? Inositol is a chemical compound that is found in many foods; in particular fruit, especially cantaloupe and oranges. Inositol is created in your body when the phytic acid that is found naturally in foods such as seeds, nuts, legumes and whole grains interact with the bacteria in your digestive system. With its own mountain of research behind it inositol has been shown to reduce the frequency and severity of disorders that may stem from high levels of anxiety including panic attacks and mood disorders. In one double blind placebo controlled study researchers looked at subjects with lower than normal levels of inositol and administered doses accordingly, the results concluded that inositol supplementation was synonymous with lowered levels of depression and ultimately anxiety. Through the combination of these two supplements we can see the potential for a lowered overall state of anxiety.

Theanine and Inositol Dosage for Anxiety

As with all supplements it is important to find the correct dosage and to implement the supplement safely into your routine. Dosage amounts for theanine should be based on personal response but as always refer to your packaging for more information, a safe bet would to be stay under the 1000mg mark. As for inositol dosage, research has shown that 18g per day is safe but when combining with other supplements dosage should always be based off your personal response, as always refer to your products label for more information.

Sources

  1. http://www.ncbi.nlm.nih.gov/pubmed/7726322
  2. Kimura K, Ozeki M, Juneja LR, et al. l-Theanine reduces psychological and physiological stress responses. Biol Psychol. 2006 Aug 21
  3. http://www.ncbi.nlm.nih.gov/pubmed/7416064

Green Tea for Anxiety

Green tea derives from a tea plant that is native to Asia and is called camellia sinensis. It is also the same plant that is the source of black tea. However, green tea is different not because of the plant that is used to make the tea but because it is processed in a different way compared to other teas. Green tea is also the least processed out of all of the other commercial teas and the method used helps to preserve more of the nutrients and health benefits that come with the tea. Green tea has been used for thousands of years in both Japan and China and has a good reputation for providing some great and effective health benefits including helping with anxiety by providing calming effects.

Try Green Tea for Anxiety ReliefGreen Tea Supplements for Anxiety

Green tea extract is another more concentrated form of green tea which is associated with a variety of different health benefits many of which are supported by scientific research. What is green tea extract? Essentially it is a more concentrated and nutritional form of green tea. Green tea extract acts as a powerful antioxidant that protects the body from damaging effects of free radicals. Green tea has been used for therapeutic purposes for a long time. It is made by steaming the leaves lightly and then allowing them to dry which helps to retain the properties and nutrients of the plant. Oolong tea is made by allowing the leaves to ferment slightly before drying and black tea is made by allowing the leaves to ferment for a little bit longer. Fermentation breaks down the active ingredients in the tea making the green tea or the extract.

Green tea extract is standardized in the production phase which means that it will be guaranteed that a certain percentage of the active ingredients remain present in the green tea extract capsules. Benefits of green tea extract include helping to aid in weight loss, lowering cholesterol and blood pressure, promoting oral health, helping the body fight viruses, reducing inflammation, fighting infection, promoting immune health, and slowing the aging process. Pure green tea extract is generally what you will want to look for if you want to get the maximum benefits of green tea extract.

Many people believe that green tea extract has curative effects because recent studies have indicated that the antioxidants that green tea contains help strengthen the immune system and boost health. Additionally green tea has been used for anxiety for quite some time and according to reviews has had some promising effects. Many people report that green tea extract has a calming effect on them and helps to calm their anxiety. Although green tea is not particularly known for its anti-anxiety effects it can be quite effect and especially when it is combined with L-theanine. So overall green tea is great for health but its effectiveness on anxiety is minimal at best but in some people can be a good for anxiety. However, in some cases people have actually reported that green tea increased their anxiety so you may want to watch out if that is the case for you and stop taking green tea immediately. Green tea can be purchased on drugstore.com, at Wal-Mart, vitamin shops and Amazon.

Green Tea Dosage for Anxiety

The recommended dosage of green tea extract is 350mg daily. To achieve maximum anxiety relief benefits, try adding l-theanine to green tea extract to counteract any side effects experienced from caffeine.

Sources:

  1. http://www.ncbi.nlm.nih.gov/pubmed/18468736
  2. http://www.ncbi.nlm.nih.gov/pubmed/21303262
  3. http://www.ncbi.nlm.nih.gov/pubmed/18326618

Taking Melatonin Plus L-Theanine for Sleep

-Yawn-

The work week can be exhausting.  Add on some school and family obligations and you may as well kiss a relaxing evening goodbye.

Not only is it difficult to get enough sleep, but finding time to adequately relax before sleep is next to impossible.  This impossibility can lead to poor sleep-quality, which can lead to increasing levels of stress and exhaustion.  L-Theanine and Melatonin show promise in securing you a solid night’s sleep.

L-Theanine for Sleep

L-Theanine, also known as just theanine, is a non essential amino acid and glutamic acid analog that is usually found in many different types of tea. It is similar in structure to glutamine which is one of the most abundant amino acids in the human body.

Theanine was originally extracted from green tea leaves and has been commonly researched for its potential sedative properties and ability to have a calming effect. Theanine is an analog of glutamate which is a critical neurotransmitter that has been implicated in improving memory and learning processes.

Theanine stimulates the GABA receptor and it is also a fat soluble nootropic. Since theanine is an analog of glutamine it has been proven to be effective for both physical stress and mental stress.

Find the correct Melatonin plus theanine dosage for quality sleep

Additionally, there have been multiple studies that show theanine is anxiolytic, which can potentially be attributed to raising dopamine levels.

In addition to helping theanine users improve their scores on tests and improve their memory, theanine can also lower blood pressure and boost health.

Reports have shown that theanine can help assist the body in improving the efficiency of the immune system by increasing antibacterial proteins and increasing the amount of fighting gamma delta T-cells.

There was one study that showed that theanine can promote memory improvement and health in cases that were related to repeated cerebral ischemia in rats.The study also showed that theanine has neuroprotective qualities and helped to promote neuronal cell health.

L-Theanine Dosage

The standard Theanine dosage is between 200mg and 400mg per day (taken in two 200mg doses throughout the day).

What About Melatonin?

Melatonin is made by the pineal gland and is a natural hormone. The pineal gland is very small and around the size of a pea, it is located in the center of the brain. The pineal gland helps to regulate sleeping cycles on 24 hour cycles which helps tell the body when it is tired and needs sleep.

Melatonin is suppressed by light and stimulated by darkness and this is the reason we usually want to sleep at night but stay awake during the day. Melatonin controls the circadian rhythm in the body which makes us feel tired and lets us know when it is time to get some rest. When there is a change in our schedule, melatonin can be disrupted and thrown off very easily. Jetlag also disrupts our normal melatonin cycles.

Melatonin supplements are available for people who would like to fix their sleeping schedule and get back on track the natural way. Some benefits of melatonin in addition to its sleep inducing properties include alleviating anxiety and depression.Melatonin affects the serotonin levels in the body which lowers the effects of depression, sadness and anxiety.

Additional studies on melatonin effects have shown that there is less of it in people who have cellular irregularities, heart problems, and joint pain. Combining theanine and melatonin can be very effective and many people have reported positive effects but taking them in combination are usually not necessary. However if you take one and it is not as effective, adding the other can sometimes work wonders.

Where to Buy Quality Melatonin and L-Theanine for Sleep

I’m sure that you’ve seen tea labeled as featuring Melatonin with L-Theanine on the shelves of your local supermarket, but what quality L-Theanine and Melatonin are you purchasing?  Many companies use shady practices in order to use lower-quality supplements.

There are a few decent companies who put their products to the test via a third-party to ensure quality. Don’t risk your health for a dirt cheap price tag. Find a store that has reasonable prices as well as third party testing.

Sources:

  1. http://www.ncbi.nlm.nih.gov/pubmed/18681988
  2. http://www.ncbi.nlm.nih.gov/pubmed/11083131
  3. http://www.ncbi.nlm.nih.gov/pubmed/9243626

Top 3 Mood Boosting Nootropics

Sulbutiamine

If you are searching for supplements for mood then sulbutiamine may be among the nootropics you should consider. Sulbutiamine’s beneficial effects on  mood most likely stems from its ability to effect dopamine. Research has shown that sulbutiamine increases both dopamine receptor density in the prefrontal cortex and dopamine. The transmission problems of dopamine are often caused by mood disorders and anxiety, and this would explain the possible mood improvement effects sulbutiamine has on people who take the supplement. Studies have also shown that sulbutiamine has shown the ability to reduce the behavioral inhibitions in some people which are most commonly seen in people who have anxiety or mood disorders. Overall, sulbutiamine makes a very good case for anyone who wants to boost their mood but has not yet found the right supplement to do so. The properties of sulbutiamine show that potentially anyone can experience its mood enhancing effects but some people more than others.

Aniracetam Supplementsmood-boosting supplements

For people searching for mood enhancers who are wondering how to relieve anxiety, well aniracetam is another mood boosting nootropic that you may want to take a good look at. Aniracetam is a lot of people’s favorite mood boosting nootropic. There have been a lot of studies done and a lot of reviews that can attest to the mood enhancing effects of aniracetam powder. Although not everyone who takes aniracetam will experience the mood boosting effects as a result just as with sulbutiamine, for some people it may be a hit or a miss. However, aniracetam helps to increase energy and one of the side effects of mood disorders is that it usually causes people to feel lazy or tired. So by increasing energy levels alone aniracetam may be able to produce a subtle yet noticeable effect on a person’s mood. There aresome people who have said that aniracetam has been by far the most effective mood boosting nootropic for them and labeled it among the best.

Noopept

Noopept is another great choice if you are searching for supplements for anxiety and it is also similar to aniracetam. It is said that noopept and aniracetam are effective on similar dopamine and serotonin receptor sites. If you were to try both then one may work better for you than the other but you could also like them the same. Noopept has been reported to have anxiolytic effects in some people and also have better overall effects on the general feelings of people’s well being. Many people have stated that it gives them a desire to get up and get things done.

Sources:

  1. http://www.ncbi.nlm.nih.gov/pubmed/11550054
  2. http://www.ncbi.nlm.nih.gov/pubmed/11959085
  3. http://www.ncbi.nlm.nih.gov/pubmed/10573727

Cycling Your Sleep Supplements

There are many people who find themselves having to cycle their sleep supplements because they discover that they are slowly building up a tolerance to their current sleeping supplement. This results in them having to increase the dosage which also means that they end up having to purchase more of that supplement in order to accommodate for them using it up quicker from the higher dosages. Unfortunately this also means dishing out more money so what most people do is switch between sleeping supplements. However, you should also cycle off of sleeping supplements so that your body does not become dependent upon them and your melatonin production does not get negatively effected. Not cycling off of sleeping supplements can affect your body’s natural production of melatonin if the sleep supplement you are taking contains melatonin.

Popular Sleep Supplementscycling sleep supplements

The most common sleeping supplements that people will cycle between are theanine and melatonin, GABA and valerian or phenibut and x-dream. Theanine is an amino acid that can be found in green tea. It has a variety of health benefits and is considered to be an antagonist to caffeine and other elements that can stimulate the brain and central nervous system. It is said that theanine has a calming effect that helps the mind focus and in some cases become sedated. It is very helpful for stress and anxiety because it provides the stimulation of GABA which is what creates a feeling of calmness and well being. Melatonin on the other hand is a hormone that is naturally made by the pineal gland which is a small pea sized gland that is located in the center of the brain. Melatonin is stimulated by light and darkness which is what regulates the sleep cycle.

When light is present melatonin tells the body to stay awake but when darkness comes melatonin helps the body to get to sleep. Melatonin supplements are readily available and in addition to helping you sleep can also alleviate low moods and anxiety. GABA is another amino acid and is the second most prevalent neurotransmitter in the brain. GABA has an effect that can help to calm overly active nerve impulses. This can make a person feel more relaxed and give them a sense of well being  Without this neurotransmitter a person would never be relaxed and constantly be on edge and always anxious. No matter which sleeping supplements you are taking it is important that even if you do not cycle between them that you cycle off of them.

Failing to cycle off of sleeping supplements can result in addiction which can lead to plethora of new problems that are both physical and mental. Usually sleeping supplements are used to help regulate your sleep schedule if it was out of whack for one reason or another, such as jetlag. So you will not want to stay on them for long anyway especially since sometimes they can result in you being overly tired the next day which can be dangerous if you have a long drive ahead or you work in a job where you have to operate machinery. It is generally recommended that you cycle off of sleeping supplements every four to six weeks.

Sources:

  1. http://www.ncbi.nlm.nih.gov/pubmed/18032103
  2. http://www.ncbi.nlm.nih.gov/pubmed/7419665
  3. http://www.ncbi.nlm.nih.gov/pubmed/19766184

Inositol to Boost Mood

Boosting your mood may seem like an elusive task but rest assured there are supplement options that can accomplish just that. One supplement in particular, inositol, has shown to be very effective in elevating ones mood among other health benefits.inositol to boost mood

If you’re like me and have those days where you just can’t seem to get out of the house or even the bed, then inositol may be for you. A double-blind controlled study done by the Yehuda Abarbanel Mental Health Center in Israel looked at inositols potential for improving mood disorders. In this study the experiment group’s participants received 12g of inositol daily for four weeks and showed significant improvement in scores. The control group received a placebo and saw little to no change.

While I am not claiming in any fashion that inositol is the end all be all answer to mood disorders, it has shown to have mood elevating properties. So where does this supplement come from and how should you dose it effectively to boost your mood?

Inositol Defined

Inositol is a naturally occurring substance that is found in human cells and a number of fiber-rich foods that we eat every day including beans, brown rice, corn, wheat bran, and sesame seeds. Although a natural substance, inositol can be made in the lab and is available in supplement form. So now we have an idea of where it comes from but how exactly do we dose it effectively to boost our mood?

Inositol Dosage

Dosage is dependent on what your individual goals are in regards to taking inositol. There are two forms of inositol available in supplement form, powder and tablets with powder being the more expensive option. Also, with the powder form it may be more difficult to gauge your dosage. The tablet form is only slightly cheaper but it does make it easier to know exactly how much you’re taking. For those looking to take inositol in larger doses (upwards of 3000mg) the powder form is recommended as opposed to those just starting on the supplement in which case I recommend the tablets. In any case, dosage should be based on the information on your supplements packaging and individual response.

Whether you have social anxiety or are just feeling down in the dumps and need a pick me up, inositol may be that answer. No, it is not some miracle supplement for low moods or feeling sad but there is solid research behind the claims that inositol has the ability to raise one’s mood in a significant manner. With little to no side effects inositol deserves your attention if you are constantly seeking something to help with the everyday struggle that is life. You don’t have to take my word for it, there are plenty of inostiol reviews on the web.

Sources

  1. www.ncbi.nlm.nih.gov/pubmed/7726322
  2. www.webmd.com

Schisandra to Boost Mood and Relieve Anxiety

Schisandra Berries

Many times we are faced with the dilemma of taking a supplement that can enhance our mood but may bring along anxiety and other unwanted side effects. So obviously the rational decision to make is to find a supplement that does not come burdened with such adverse effects or better a supplement that relieves anxiety as well as boosts your mood. This is where the schisandra berry comes in, a natural remedy for many common ailments throughout history, anxiety among them. So, where does this mysterious fruit that is also referred to as the five flavor berry come from, and what exactly is at work here to create such an effect?mood boosters

The schisandra berry grows on the schisandra chinensis vine which is mainly found in eastern Asia. The bioactive components can be found throughout the plant but are most concentrated in the berries; therefore they are what we will focus on in this analysis of the fruit. No, nobody expects you to fly half way around the world (depending on where you are located!) to obtain the schisandra berry just as nobody expects you to import such a delicate fruit from some foreign country. Rest assured, the extract of this berry is what we are after and can be found fairly easily in most regions of the world.

Schisandra Benefits

Research surrounding schisandra is fairly conclusive in the fact that it is a powerful anti-anxiety supplement in addition to its ability to boost ones mood through lowering stress levels and enhancing performance in many facets of life. The Institute of Traditional Chinese Medicine & Natural Products concluded through animal research that regular ingestion of the schisandra extract lead to a reversal in stress-related anxiety as well as an increase in cognitive function in subjects.  The schisandra berry is a classic example of a fruit that demonstrates adaptogenic activity, which means it is completely safe, non-toxic and specifically reduces both mental and physical stress. This is the good stuff, just what we are looking for in a natural remedy to one of life’s age old problems. It doesn’t stop there though; the schisandra berry has been shown to improve coordination, concentration, and even endurance. Sometimes when we begin to break down the science behind ancient Chinese culture and herb usage we reach the point where the benefits are just be too good to be true, but they are true and there is a reason these powerful supplements have been used for thousands of years.

The focus of this analysis has been on the anti-anxiety and mood boosting effects surrounding the schisandra berry but the benefits do not stop there. While some may be so bold as to try the schisandra berry in its raw form others should opt to explore other options when it comes to supplementing the super fruit. Extract in powder form is the most common and easily accessible form and is what I recommend for any that may be interested in adding schisandra to your stack. As always pay attention to your body’s individual response and always read the packaging information on your particular supplement for more information on dosing.

Sources:

http://www.ncbi.nlm.nih.gov/pubmed/20374974

http://www.ncbi.nlm.nih.gov/pubmed/21757327

Schisandra Chinensis to Boost Mood

We have all experienced days that we felt irritable, angry, or sad. If these feelings are allowed to persist and build, our mental and physical health could suffer as a result. Depression, along with numerous other mood disorders, affects millions of Americans each year. If we had the ability to improve our state of mind and subsequently improve our mood, we could live more productive and fulfilling lives. While many things can contribute to our mental health, such as diet, proper exercise, and positive personal relationships, there are different supplements which can help us to achieve and retain balanced moods. One such supplement, Schisandra Chinensis, offers numerous benefits to help bring us peace of mind and body.schisandra to boost mood

What is Schisandra Chinensis?

First studied as a natural healer possessing adaptogenic properties [3], the supplement Schisandra Chinensis [1] is derived from a vine native to far east Russia and Northern China. Originally integrated into traditional Chinese culture, the berries are dried and used in various remedies including being used to create a strong tea. Traditional dictated [1,2] that Schisandra Chinensis was effective in fortifying the kidney, calm feelings of anxiety, and, when consumed as tea, could quench seemingly insatiable thirst.

How can Schisandra Chinensis help?

When we experience prolonged periods of stress, depression and mood swings can take control of our daily lives, relationships, and livelihood. With a supplement of Schisandra Chinensis, our body has an increased ability to stabilize and retain positive moods. The supplement [2,3] performs these mood enhancing functions by drastically decreasing acetylcholinesterase, the breakdown of the beneficial compound acetylcholine. When the body has adequate amounts of acetylcholine, the communication between neurotransmitters in the central nervous system is greatly improved. Schisandra Chinensis enables these communication pathways to correctly function as to enable our body and mind to perform to the best of their ability. When these synapses are not firing in a productive way, our moods and the body’s level of stress rises.

One study [2] reported that when subject received an oral dose of the supplement, Schisandra Chinensis was able to address the rises in cortisol and other various catecholamines. Additionally, the levels of adrenaline and serotonin brought on by the increase of stress were also noted to be better moderated and controlled. Stress not only contributes to our moods, but also to the overall condition of our body. In a recent study [2] rats battling anxiety displayed a higher risk of tumor growth and formation, but when the study introduced the rats to the supplement, the natural health markers found in non-cancerous rats began to reappear.

Sources:

1. http://en.wikipedia.org/wiki/Schisandra_chinensis#Uses

2. http://examine.com/supplements/Schizandra+Chinensis/

3. http://www.ncbi.nlm.nih.gov/pubmed/18515024

Glutamine as an Immunonutrient

Our bodies sometimes need a helpful boost to keep us on track. The extra help could be beneficial before, during, and after periods of intense stress or instances of decreased overall health. To help us through these different situations, we rely on our body’s main line of defense: the immune system. Since the immune system works around the clock to protect our bodies from detrimental stressors, the need to maintain its proper function is essential. Choosing to add the immunonutrient Glutamine to your daily routine can help the immune system to perform its best while simultaneously enhancing its functions and abilities.glutamine as an immunonutrient

What is Glutamine?

Glutamine is the most abundant amino acid [3,4] that is found in the body and is one of the few amino acids capable of crossing the blood to brain barrier. While the body does create the amino acid naturally, additional stress, such as intensive exercise regimens, and illness can create a need for an additional supply of Glutamine. The nutrient is essential in helping to counteract and lower the increased levels of Cortisol in the body elevated by this stress.

How can Glutamine help?

Those of us who are recovering [1,2,4] from either an intensive workout, an illness, or malnutrition brought on by sickness, need a properly functioning immune system to revitalize their bodies and fortify their defenses from future infection and recovery time. After exhaustive exercise, our body suffers from a state of oxidative stress which can release harmful free radicals. Glutamine [3,4] acts as a vital precursor to the powerful antioxidant Glutathione utilized in fighting against free radicals in the body. Glutamine also works to maintain optimum performance of the immune system by ensuring a readily available energy source to perform necessary defensive actions against bodily weakness and illness. An additional supplement of Glutamine is especially beneficial in cases where the body is unable to correctly maintain a constant supply of energy. Cells performing beneficial actions [4] inside of the immune system use Glutamine as an energy source versus other cells which use forms of glucose. In cases of those who have been placed in more intensive care to help decrease recovery time, Glutamine [2,4] has been shown to improve the ability of the intestines to absorb essential vitamins and nutrients necessary for recuperation.

Other possible benefits of Glutamine

Besides acting as an immunonutrient, Glutamine [2,3,4] is also thought to be helpful in aiding gastrointestinal function through fortifying the lining of the intestines, providing relief from insulin resistance, and fighting against different compounds which are known to cause inflammation of different systems in the body.

Sources

  1. www.ncbi.nlm.nih.gov/pubmed/22028151
  2. www.ncbi.nlm.nih.gov/pmc/articles/PMC3220259
  3. http://en.wikipedia.org/wiki/Glutamine
  4. www.umm.edu