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Suggested Protocol for Anxiety
Start with the Daily Essential Nutrients (used to be sold as the Total Health Pack): for Total Health (you can create your own using this shopping list…
How-to-Build-Your-Own-Total-Health-Pack-Updated.pdf (hormonerollercoaster.com)
Start by taking the Daily Essential Nutrients as they are ideal for supporting your basic essential daily nutrient needs. This is just a foundational basic and is not considered a “program”.
I have drawn from my 40+ years of experience in the health industry to design this supplement regime. I have taken all the nutrients that I think are critical in creating “Total Health” and have made sure that they are correctly combined, highly absorbable and are at therapeutic levels … the combination is designed to actually deliver RESULTS!
Taking your Essential Nutrients daily provides a well-balanced supply of all essential nutrients. The combination is health specific and not gender specific, so the Daily Essential Nutrients are perfect for both him and her. The combo is also appropriate for teens, pregnant moms, and the elderly.
To see how they specifically relate to moods, go here
The Daily Essential Nutrients make a strong foundation for your daily nutrient requirements, but as with any specific health issue such as depression, osteoporosis, menopausal symptoms, recurring bladder infections, etc. you will temporarily add specific targeted nutrients to your daily regime.
In this case, you are adding to the Daily Essential Nutrients to reduce and eliminate your anxiety.
Once the anxiety is resolved you will no longer take the targeted supplements that you have chosen. You can return to the targeted supplements any time you feel the anxiety returning. The constant will be your combination of supplements that create your Daily Essential Nutrients as they are the foundational nutrients for maintaining your results and preventing other health issues from developing.
In resolving any health conditions, I always suggest following Five Critical Lifestyle Strategies To Stay Healthy
The following are my top 3 anxiety busters which could easily be combined, followed by 7 more remedies. All are available from the Vitamin Shop in Victoria, BC.
#1. GABA: nature’s stress buster and instant anxiety relief
Life Choice GABA (canadianvitaminshop.com)
Anxiety/Busy brain and/or general overwhelm: If you are a worrier, often feel tense, anxious or revved up, react to small things, have “busy brain” and/or stress related sleep problems then GABA will help.
The amino acid GABA (gamma-aminobutyric acid) is your brain’s natural Valium. Valium is one of many tranquilizers designed to mimic or amplify GABA’s naturally calming effects.
Although our bodies make GABA, when we are under extreme or prolonged stress, we cannot produce nearly enough to keep us calm (or ‘sane’ as some clients refer to it).
Taken as a supplement, GABA can help you not only turn off stress reactions after an upset, it can even help prevent a stressful response when taken prior to an expected ordeal (like before an exam or getting on an airplane).
It can also be used for busy brain and anxiety. (Note: anxiety is often a secondary symptom of low moods or depression and if you have anxiety you might need to raise your serotonin, discussed in “How to Raise Your Serotonin Naturally”
(Also see information about l-tryptophan below)
Fast Acting and No Side Effects
You can use GABA daily or just periodically as you need it. GABA will work the day you use it and there are no negative side effects if you abruptly stop taking it.
It does not make you feel sleepy; it just calms down your busy mind so that you can focus if it’s during the day or relax and fall asleep if it’s bedtime. If you need fast action for an anxiety attack, you can dump the contents of a GABA capsule under your tongue. It will work in less than 5 minutes.
You will not feel drugged when taking GABA, but you should feel something in the way of an overall calming sensation or ability to focus on the task at hand without distraction. It should not make you drowsy or unable to function as a drug might. If it does not appear to be helping, you either need a higher dosage or it isn’t what you need, and I would suggest trying Holy Basil or Passionflower instead.
Dosage: For anxiety take 1 cap mid-morning – and then take 1 cap in mid-afternoon. Because it is an amino acid you will get a better response if you take GABA on an empty stomach or away from food (but it will still work if you have food in your stomach, it may just take a little longer).
If you don’t sleep well, you can take 1 cap mid-evening and then 1 cap before bed. If you wake up with busy brain, you can take 1 cap to help you go back to sleep.
**NOTE: start with 1 capsule and if not improvement within 15-20 minutes, take a second capsule.
“I am out of GABA and I won’t let that happen again. Since being out, I have been having trouble sleeping so am looking forward to getting the GABA. It’s amazing how much difference a couple of caps make!” Nancy K, Vancouver
Safe For Children Too!
I have suggested GABA to children and adults in hopes that they don’t have to take harsh anti-anxiety medication and it works like a charm. For kids less than 100lbs, the suggested dosage is 1/2 capsule mixed with water.
#2. Magnesium: Nature’s Chill Pill
Magnesium is an essential dietary mineral that is so good for anxiety and stress that it has been called “nature’s Valium” and “the original chill pill.”
Magnesium is necessary in over 300 metabolic functions, yet it is the second most common nutritional deficiency in developed countries.
Over the past 50 years, magnesium intake has plummeted while rates of anxiety have skyrocketed. This may not be a coincidence.
The correlation between magnesium and anxiety is so strong that researchers can intentionally induce anxiety in lab animals by depriving them of magnesium.
As far back as 1968 studies have reported magnesium as being an old home remedy for all that ails you, including “anxiety, apathy, depression, headaches, muscle cramps, insecurity, irritability, restlessness, talkativeness, and sulkiness”. These are all reversible when magnesium levels are restored.
Check your magnesium levels with the free magnesium usage guide here….
Magnesium-Usage-Guide-03-23.pdf (hormonerollercoaster.com)
Many of my clients have found relief from anxiety by taking the Daily Essential Nutrients (previously sold as the Total Health Pack), GABA as needed and 3 magnesium citrate with l-taurine before bed.
The magnesium citrate with L-taurine that I recommend is here…
New Roots Herbal Magnesium Citrate Plus L-Taurine (canadianvitaminshop.com)
#3. D-Stress Lavender Caps: Anxiety, Depression and Insomnia
New Roots D-Stress (canadianvitaminshop.com)
We all know Lavender has a reputation for relaxation and sleep enhancement. Now, the benefits of oral dosages are emerging as a botanical asset for mental health. Even though this amazing product is still fairly new on the market, it’s already demonstrating excellent results.
Clinical trials have shown these D-Stress Lavender caps are effective for symptoms of generalized anxiety disorder, depression, post-traumatic stress and chronic fatigue. In fact, the benefits of lavender oil have been shown to rival those of common anti-anxiety, anti-depressant and sleep medications.
Recommended dosage is 1 capsule per day (or 1 twice a day), in the morning with breakfast for daytime anxiety, with dinner for evening anxiety, mental exhaustion or as a sleep aid.
#4. L-Theanine: another great stress buster for relaxation and focus
New Roots Herbal L-Theanine 250 mg (canadianvitaminshop.com)
What is L-Theanine? It is the ‘feel-good’ amino acid found in green tea. But, to get the benefit of l-theanine as a “relaxant” you need at least a dosage of 200mg which can only be found in supplement form. That dosage has been shown effective in producing tranquilizing effects in the brain without drowsiness.
How does it work? It helps by increasing alpha-brain waves, the electrical brain activity commonly present when you are very relaxed (calm but alert). By diminishing the feeling of stress, worry and anxiety, L-Theanine can also help with focus, learning and concentration. It is suggested that L-Theanine plays a role in the formation of GABA (which is critical for relaxation, calming and memory too-see GABA above).
When would you take it? L-Theanine can be taken during the day to promote calmness and clarity, or it can be taken at bedtime to promote restful sleep. You can take L-Theanine as soon as you feel your stress levels begin to rise. Some of you may have been using GABA for this purpose as well.
Does this product replace GABA? No, GABA as a supplement is needed if your stores are depleted and you need to rebuild them. Busy brain, anxiety, adrenaline rushes and an over reactive nervous system usually indicates the need for GABA. L-Theanine can be used if you find GABA is not the supplement for you.
L-Theanine is more of an “in the moment” supplement whereas GABA helps rebuild your natural stores. Both supplements although similar, yet slightly different, can be used daily or as needed.
“I can’t tell the difference between GABA and l-theanine: they both work wonders! Recently there was an intense situation with my daughter, and I was able to avoid “ugly”. It occurred to me afterwards just how calm I was.” Jennifer H, Langley
#5. Passionflower: Anxiety, Insomnia
A Vogel Passion Flower (canadianvitaminshop.com)
Passionflower is an herb that has the most potent yet safest calming effect of any herb that I have ever experienced. So safe in fact, it can be given to children, pregnant and lactating women.
It has been traditionally used for anxiety, insomnia, seizures, and hysteria. Although scientists aren’t sure, it is believed that passionflower works by increasing levels of GABA in your brain.
Suggested Dosages
Each person is entirely different, and it is a supplement that is easy for you to figure out for yourself. It is a harmless herb. The worst-case scenario is that you might feel a little sleepy if you take too much, however I know of only one person that experienced that affect. Usually, people do not take enough.
Adults: Try starting with 15 drops two to three times per day and increasing to a max of 1 ½ tsp 4 times per day if needed.
If you have troubles sleeping, you can also take it in the evening. If poor sleep is a problem for you, do not just take passionflower before bed because it is usually the accumulated stress and tension of the day that keeps you awake at night. If you are experiencing sleep issues, take some passionflower in the afternoon and in the evening as well as at bedtime. Passionflower can be combined with GABA and/or L-Theanine and/or 5-HTP/tryptophan.
#6. L-Tryptophan, the Master Serotonin Builder
New Roots Herbal L-Tryptophan (canadianvitaminshop.com)
Anxiety is often a secondary symptom of low moods or depression which means you might need to raise your serotonin.
The reason that serotonin is so emotionally vital is that it is our primary defense against both depression and anxiety. Serotonin deficiency is a factor in many seemingly unrelated psychological and physical symptoms ranging from panic and irritability to insomnia, PMS, and muscle pain (such as found in fibromyalgia). Your serotonin quadrant needs to be brimming with molecules at all times. When it is, your brain can cheerfully fire away with this ready fuel supply, transmitting positive feelings and thoughts.
Your body makes serotonin by utilizing the amino acid L-Tryptophan converting it into 5-HTP which then converts to serotonin. Therefore, the main purpose of Tryptophan (or 5-HTP) is to help you overcome depression or low moods that may be the underlying cause of your anxiety.
Other conditions that may respond well to Tryptophan (or 5-HTP): Post Traumatic Stress Disorder (along with Tyrosine and GABA), Sleep Apnea (take before bed) Menopausal and PMS mood related problems (take during day as needed), Fibromyalgia, TMJ or Migraines.
Dosages of L-tryptophan range from 220 mg to 3,000 mg, best taken on an empty stomach (wait 20 minutes before eating). This can be taken all at once or in divided doses.
For more details on “How to Raise Serotonin Naturally” I highly recommend reading my free Health Solution here…
#7. Holy Basil: depression, stress and anxiety
Flora HOLY BASIL (canadianvitaminshop.com)
Holy basil is an adaptogen, meaning it brings balance to the entire body and protects from stresses of all kinds which is why it is so great for reducing depression, stress and anxiety.
Holy Basil improves memory, reduces unclear thinking and mental fog. It balances the hormones and helps reduce excess cortisol levels. If you feel “tired but wired” either Holy Basil or Rhoziva (see below) will be the best herb for you.
Suggested Use: 1 capsule twice daily (after breakfast and lunch is best)
“I ALWAYS notice a difference when I take it, even when I am not dealing well with stress. It is so gentle and pure, and it has been used for thousands of years in Ayurvedic medicine.” Denise G, Calgary
#8. Rhoziva (Rhodiola Rosea): stress, trauma, anxiety and mental fatigue.
Nanton Nutraceuticals Rhoziva (canadianvitaminshop.com)
Rhoziva acts like a hormone thermostat, especially as it pertains to cortisol, one of our main stress hormones. I believe that cortisol is usually, if not always, out of whack when you are stressed out, and/or feeling tired but wired.
Rhoziva passed rigorous testing for safety, efficacy, and other standards— it elevates mood, supports mental focus and stamina, and improves overall mental health.
Rhoziva’s key ingredient is Rhodiola rosea that is organically grown in Canada by farmers in Alberta and it is the only Rhodiola rosea product that I trust and recommend!
#9. Rescue Remedy Pastilles
Bach Rescue Pastilles (canadianvitaminshop.com)
Bach Rescue Pastilles are tasty ‘candy’ especially formulated using the Original Bach Flower Remedy™ formula for use by the whole family, including children.
Dr. Bach formulated Rescue™ Remedy nearly a hundred years ago, yet never has it been more relevant with millions of people relying on Rescue™ Remedy throughout the world to get themselves through the complications and shocks of life.
Rescue Pastilles are ideal for coping with exam stress, driving tests, first day of school nerves, job interviews and high-pressure environments. It comes in a funky tin with an easy “press on the lid” opening and closing mechanism. It is easy to take anywhere and with natural flavoring safe for use by the whole family.
#10. Adrenal Rejuvenation
Just as a deficiency of magnesium, or serotonin could be the root cause of anxiety, Adrenal Fatigue can also be the underlying cause. Start with the above remedies to get some quick relief but investigate the possibility of adrenal fatigue if you want long term results.
Complete the following questionnaire to see if adrenal fatigue is playing a part in your anxiety and overall health issues.
Does this sound like you?
- Difficulty losing weight
- Fatigue
- Low libido
- Hot flashes/night sweats**
- Inability to cope well with stress**
- Poor concentration and memory
- Headaches and migraines
- Difficulty falling asleep or staying asleep
- Depression or mood swings
- Anxiety
- PMS
- Cravings for salt** or sugar
- A feeling of shakiness or irritability when hungry**
- Asthma**
- Eczema
- Rheumatoid arthritis**, joint pain
- Frequent colds and flu
- Hay fever and other allergies**
- Dark circles under your eyes
- You feel worse after exercising**
- Water retention
- Need caffeine to get you going in the AM**
The above are all symptoms of adrenal fatigue.
(the double asterisk ** indicates the most common adrenal fatigue symptoms)
Learn more at
Copyright Brenda Eastwood 2023: 10 Natural Remedies for the Relief of Anxiety
www.HormoneRollerCoaster.com www.BrendaEastwood.com
Brenda Eastwood, RNCP (Registered Nutritional Consulting Practitioner)
Author and Women’s Health Specialist
The information made available in this document is intended for educational or reference purposes only. Nutritional Therapy and/or Coaching is not intended as a diagnosis, treatment, prescription, or cure for any disease, mental or physical, and is not intended as a substitute for regular medical care.
