Stress

See also:

Adrenal Support

Anxiety

Rhodiola

Scientific research has shown that the adaptogenic Eurasian herb rhodiola significantly increases tolerance to various stressors {e.g. mental, physical, environmental). Rhodiola acts predominantly on the hypothalamus (the hormonal initiator of the stress response) in a way that regulates the manner in which the body responds to stress triggers. Evidence also suggests that this herb has a potent enhancing effect on brain serotonin activity, an attribute that may be of great value in reducing the anxiety-related symptoms associated with chronic stress.

Siberian Ginseng

Although Siberian ginseng is not a true ginseng species, like ginseng it increases tolerance to various stressors (e.g. mental, physical, environmental). This herb helps normalise the way in which the body responds to stress triggers and acts to regulate the manufacture and secretion of adrenal hormones. It also strengthens the adrenal glands themselves, which is especially important to those suffering from chronic stress.

Magnesium and Calcium

Primarily due to their requirement for proper function of the nerves and muscles, deficiencies in the minerals magnesium and calcium may lead to irritability, tension and insomnia. Levels of these nutrients, especially magnesium, are likely to be depleted during stress. Magnesium is required as a co-factor for the production of energy, including adrenal energy, and the production of adrenal hormones and also helps to combat some of the negative effects of stress such as hypertension, platelet aggregation (blood clotting), and vasoconstriction.

B-CompSex vitamins

B vitamins are vital to stress tolerance; as well as being essential to proper nervous system function, certain ones are also needed for adrenal gland function and adrenal hormone manufacture. B vitamin deficiencies are often associated with anxiety and nervous disorders.
 

Stress Summary

Nutrient/Herb Typical intake range

Siberian ginseng (0.5% e leutheroside E, 0.3%

Eleutheroside B) (1)

Rhodiola rosea extract (2)

Magnesium (3)

Calcium (4)

B-complex

300 – 900mg per day

250 – 750mg per day

200 – 600mg per day

200 – 600mg per day

As per manufacturer’s directions

Reduce/avoid Increase

Caffeinated beverages

Sugar

Refined carbohydrates

Alcohol

Saturated and trans fats

Complex carbohydrates

Vegetables

Fruit

Nuts and seeds

Oily fish

Whole grains

Lifestyle Factors

Minimise exposure to stress (employ stress management techniques

Minimise exposure to environmental toxins

Take regular exercise

Avoid recreational drugs

Footnotes

1. Not to be taken during pregnancy and lactation

2. Not to be taken concurrently with anti-depressant medication.

3. High doses may cause loose stools. Those taking heart medication should use magnesium under supervision from a Doctor.

4. Do not take concurrently with blood pressure medication unless under medical supervision.

Those with hyper-parathyroid conditions should not use calcium supplements unless under medical supervision.