Top Supplements to Help Reduce Stress

nootropics to help reduce stressMost of the nootropic supplements focus on cognitive functions such as memory, learning, and reason. However, many of these supplements have also proven to be effective in the area of stress relief. Nootropics with this effect are able to improve one’s mood, make them feel relaxed, and lessen worry-related symptoms. Let’s take a closer look at how these supplements work to reduce stress and what are some of the most effective nootropics in this regard.

How Supplements Work to Reduce Stress

Stress can be caused by one or more factors: mental, physical, work, finances, or other day-to-day problems. Scientifically, stress is the result of a deficiency of GABA (gamma aninobutryic acid) which is the brain’s natural sedative. When GABA levels are low, nerve cells become overactive, and nervousness and stress result. In extreme cases, this deficiency may cause panic attacks.

Supplements that help to reduce stress therefore work by increasing the levels of GABA in the brain and therefore make one feel more relaxed and at ease. Continue reading “Top Supplements to Help Reduce Stress”

Inositol and Choline Combo: A Winning Team

Both choline and inositol supplements can positively impact health. The body is capable of producing both of these nutrients. However, many people today are considered to be deficient in one or both of these ingredients. This deficiency is due to a high amount of stress, poor diet, or lack of exercise. Nevertheless, taking both of these ingredients especially in combination can lead to a number of very positive benefits.inositol and choline for a mood boost

What is Inositol?

Inositol is a form of niacin. This naturally-occurring substance aids in converting the food we eat into energy. It is also especially helpful in the metabolism of certain minerals including calcium (which is very important for brain function as well as other processes). Studies have also shown inositol to be vital in the efficient formation of cell membranes. This nutrient is found in a number of foods including nuts, beans, wheat, oranges, and cantaloupes.

What is Choline?

Choline is also a member of the B-vitamin family. Choline is also believed to be a precursor to the important neurotransmitter Acetylcholine which plays a key role in memory, learning, and other cognitive processes. Aside from this, choline also plays an important role in heart health and in the growth of strong and healthy hair cells.

The Choline-Inositol Combination:

When taken together, high quality inositol and choline supplements help to form lecithin. Lecithin is a lipid used in the formation of all living cell membranes. Interestingly enough as we age our cell membranes become more and more rigid and we produce less and less lecithin. Rigidness in cell membranes can lead to all types of harmful effects and conditions such as cognitive decline and heart issues.

This supplement combination helps aid the development of brain functions. The inositol helps to calm the central nervous system and may even help to boost mood. Choline helps to support memory and learning.

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

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

Benefits of Inositol Supplementation

So What is Inositol?

Inositol is a supplement that promotes relaxation. Strangely enough, Inositol is a type of sugar which acts as an alternative energy source for the brain and is usually used widely with nootropics. It is anxiolytic in nature and acts similarly to L-theanine. It is a b-vitamin, and typically b-vitamins give people an alternative energy.

What are the Benefits of Inositol?inositol for energy

It is also known to be antidepressive[1] which is another reason it can be justified as increasing overall subjective well-being. There were no noted adverse side effects noted in the kidneys, blood, or liver in a study done on inositol. It is a very safe compound with low toxicity, and is well-tolerated in the body. However, like many b-vitamins, people will argue that they are unnecessary with an adequate diet because supplements are just that; they supplement an already healthy lifestyle.

In addition, panic attacks were also decreased with those who took inositol over placebo. Also, Inositol was shown to be an effective treatment for OCD (Obsessive-compulsive disorder).[2][3] This doesn’t mean that inositol is only beneficial in those who are already unhealthy (below a “normal” line). Inositol is shown to be calming and can induce an overall positive feeling in the user.

Anecdotally, people have used inositol to calm down the anxiety-inducing stimulants such as caffeine and some racetams. Oftentimes, choline and inositol are paired together because of their synergistic effects. A lot of people take inositol by itself for the removal of brain fog, claiming that it is one of the few compounds that relieves general mental fatigue and clears the mind. There are rarely any adverse side effects, however some users experience nausea, lethargy, headaches, and dizziness.[4]

According to some studies, “Inositol is used for diabetic nerve pain, panic disorder, high cholesterol, insomnia, cancer, depression, schizophrenia, Alzheimer’s disease, attention deficit-hyperactivity disorder, autism, promoting hair growth, a skin disorder called psoriasis, and treating side effects of medical treatment with lithium”.[4]

Inositol is a safe addition to a supplement stack and is typically well-tolerated by most. Like any supplement, start at a low dose and work your way up from there. It is fairly mild and might take a few days for desired effects to start appearing but changes should be distinct from placebo.

Sources

[1]: http://www.ncbi.nlm.nih.gov/pubmed/9169302

[2]: http://www.ncbi.nlm.nih.gov/pubmed/8780431

[3]: http://www.ncbi.nlm.nih.gov/pubmed/11172878

[4]: http://www.webmd.com/vitamins-supplements/ingredientmono-299-INOSITOL.aspx?activeIngredientId=299&activeIngredientName=INOSITOL