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B Vitamins serve as cofactors and enzymes in various biochemical reactions, from protein synthesis to hormonal conversion, their jobs are endless in the human body. The involvement of B Vitamins in cellular energy production has been well documented and this translates into physical fatigue when levels are low. Inadequate levels of B Vitamins have been directly correlated with fatigue, muscle pain and weakness along with a decline in cognitive function.
Supplementing with B Vitamins will result in improved health in many areas—energy and cognitive and psychological function. B Vitamins are also involved in oxygen transport and help modulate many components of the nervous system.
Vitamin C is an essential nutrient and the adrenal glands have the highest concentration of Vitamin C in the body. In times of stress, our body uses more of this nutrient as it has a crucial role in the adrenal glands. The adrenal glands secrete Vitamin C in times of stress and this is why Vitamin C supplementation is important. Vitamin C helps protect the body and DNA from damage caused by free radicals, it also helps with energy production and cellular repair. It is essential in normalizing cortisol levels and is helps produce steroid hormones in times of stress. In times of stress, the body produces more cortisol, therefore the need for Vitamin C rises.
Eleutherococcus senticosus is also known as Siberian Ginseng and is Native to Northeastern Asia. The bark of this beautiful herb has been used medicinally to help enhance recovery from stress and exercise. In women, we note a marked decrease in blood pressure during times of stress through use of this herb. It is helpful in stress adaptation, it has stress lowering and anti-fatigue effects.
Lepidium meyenii (maca) is of Peruvian origin, and it exclusively grows in the Central Andes. Clinical trials have shown Maca to have desirable effects on energy, mood and also help to decrease anxiety. Maca is very rich amino acids, and has a variety of effects on the body, it is generally known as an energizer and an adaptogenic herb with favorable effects on libido.
There is mounting evidence that tulsi can address physical, chemical, metabolic and psychological stress through a unique combination of pharmacological actions. Tulsi has been found to protect organs and tissues against chemical stress from industrial pollutants and heavy metals, and physical stress from prolonged physical exertion, ischemia, physical restraint and exposure to cold and excessive noise.
Panax Ginseng is also known as Asian ginseng, its benefits include anti-inflammatory effects along with being an antioxidant. Panax ginseng supplementation helps lower stress induced changes in circulating hormones, it helps the body return to homeostasis, its state at rest. It helps adapt and overcome stresses, fight fatigue and increase stamina.
Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020 Jan 16;12(1):228. doi: 10.3390/nu12010228. PMID: 31963141; PMCID: PMC7019700.
Young LM, Pipingas A, White DJ, Gauci S, Scholey A. A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and 'At-Risk' Individuals. Nutrients. 2019 Sep 16;11(9):2232. doi: 10.3390/nu11092232. PMID: 31527485; PMCID: PMC6770181.
Young LM, Pipingas A, White DJ, Gauci S, Scholey A. A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and 'At-Risk' Individuals. Nutrients. 2019 Sep 16;11(9):2232. doi: 10.3390/nu11092232. PMID: 31527485; PMCID: PMC6770181.
P. Patak, H. S. Willenberg & S. R. Bornstein (2004) Vitamin C Is an Important Cofactor for Both Adrenal Cortex and Adrenal Medulla, Endocrine Research, 30:4, 871-875, DOI: 10.1081/ERC-200044126
Sebastian J Padayatty, John L Doppman, Richard Chang, Yaohui Wang, John Gill, Dimitris A Papanicolaou, Mark Levine, Human adrenal glands secrete vitamin C in response to adrenocorticotrophic hormone, The American Journal of Clinical Nutrition, Volume 86, Issue 1, July 2007, Pages 145–149, https://doi.org/10.1093/ajcn/86.1.145
Sumiyoshi M, Kimura Y. Effects of Eleutherococcus senticosus Cortex on Recovery from the Forced Swimming Test and Fatty Acid β-Oxidation in the Liver and Skeletal Muscle of mice. Nat Prod J. 2016 Mar;6(1):49-55. doi: 10.2174/2210315506999151207145020. PMID: 28553575; PMCID: PMC5427804
Monograph. Eleutherococcus senticosus. Altern Med Rev. 2006 Jun;11(2):151-5. PMID: 16813463. https://altmedrev.com/wp-content/uploads/2019/02/v11-2-151.pdf
Facchinetti F, Neri I, Tarabusi M. Eleutherococcus senticosus reduces cardiovascular response in healthy subjects: a randomized, placebo-controlled trial. Stress Health 2002; 18:11-17
Yue N, Zhou X, Fei WT, Li AM, Wang ZC, Wang C, Zhang JJ. [Effect of Lepidium meyenii (Maca) on neurotransmitter level and neuro-endocrine-immune network of deficiency-cold and deficiency-heat syndrome rats]. Zhongguo Zhong Yao Za Zhi. 2020 Mar;45(5):1004-1010. Chinese. doi: 10.19540/j.cnki.cjcmm.20190916.401. PMID: 32237439. https://www.karger.com/Article/Abstract/264618
Gonzales GF, Gonzales C, Gonzales-Castañeda C. Lepidium meyenii (Maca): a plant from the highlands of Peru--from tradition to science. Forsch Komplementmed. 2009 Dec;16(6):373-80. doi: 10.1159/000264618. Epub 2009 Dec 16. PMID: 20090350.
Cohen MM. Tulsi - Ocimum sanctum: A herb for all reasons. J Ayurveda Integr Med. 2014 Oct-Dec;5(4):251-9. doi: 10.4103/0975-9476.146554. PMID: 25624701; PMCID: PMC4296439. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4296439/
Jothie Richard E, Illuri R, Bethapudi B, Anandhakumar S, Bhaskar A, Chinampudur Velusami C, Mundkinajeddu D, Agarwal A. Anti-stress Activity of Ocimum sanctum: Possible Effects on Hypothalamic-Pituitary-Adrenal Axis. Phytother Res. 2016 May;30(5):805-14. doi: 10.1002/ptr.5584. Epub 2016 Feb 22. PMID: 26899341. https://onlinelibrary.wiley.com/doi/10.1002/ptr.5584
Tachikawa E, Kudo K. Proof of the mysterious efficacy of ginseng: basic and clinical trials: suppression of adrenal medullary function in vitro by ginseng. J Pharmacol Sci. 2004 Jun;95(2):140-4. doi: 10.1254/jphs.fmj04001x2. PMID: 15215636.
Choi EH, Lee HJ, Kim CJ, Kim JT, Kwun IS, Kim Y. Anti-stress effects of ginseng in immobilization-stressed rats. Journal of Food Science and Nutrition. 2004;9:253–258. [Google Scholar]
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Magnesium supplementation helps to maintain adequate levels of this vital nutrient, as magnesium is depleted during stressful times. Symptoms of magnesium deficiency include - tiredness, irritability, mild anxiety/nervousness and mild sleep disorder. The addition of magnesium can help support normal regulation of sympathetic and parasympathetic responses, leading to a calmer state within the body. Magnesium can be used both orally and topically to help support relaxation of the body including muscles and the mind via the rebalancing of the parasympathetic system.
Over the past decades, increasing evidence, as shown in the present narrative review, has investigated and supported the link between magnesium deficiency and increased susceptibility to stress disorders, and further suggested that stress itself can lead to magnesium depletion. Magnesium is an essential element involved in reactions regulating the body’s stress response at several levels. Severe magnesium deficiency is rare, but chronic latent deficiency appears to be common among the general population and even more among those suffering from a number of chronic diseases or stress. [5] Although the current intake of magnesium through our diet seems sufficient to avoid overt signs of magnesium deficiency in the majority of the population, it might not be adequate to provide optimal health and risk reduction of chronic diseases. [5] Stress is also an increasing condition worldwide and its effects can negatively impact health outcomes.
The results of this study point out that persons with mental and physical stress can benefit from a daily intake of magnesium. This might lead to an improved physiological regulation of the sympathetic and parasympathetic efferents and, furthermore, prevent magnesium deficiency and diseases such as, for example, restlessness, irritability, lack of concentration, sleep disorder or depression.
(Non-soy, sunflower-sourced) Cortisol is released from the adrenal glands in times of stress, however phosphatidyl serine can help to blunt the production of ACTH and cortisol. ACTH (adrenocorticotrophic hormone) is released by the pituitary gland and controls the production of cortisol when the body is under stress. Phosphatidyl serine is a phospholipid nutrient found in sunflower seeds and other food, that helps to balance the amount of cortisol produced, along with supporting neuronal function, differentiation and synaptic neurotransmission. Oral supplementation of phosphatidylserine has shown a more relaxed state before, during and after a mental stressor.
L-Theanine is a non-essential amino acid that is beneficial during stressful times, as it has a significant effect on our mental state. It has a very special function in the human body as it can cross the blood brain barrier, and can increase dopamine and serotonin production helping to induce relaxation. L-theanine has been shown to help to maintain normal sleep, along with normalizing sIgA (salivary immunoglobulin A) response to an acute stress, by inhibition of cortical neuron excitation. L-theanine is calming without sedation and helps to support a more positive outlook.
Holy Basil, Ocimum sanctum, is a potent adaptogenic herb that promotes wellbeing and resilience. Commonly used in Ayurvedic medicine and called Tulsi, this powerful herb brings out stamina, a calm emotional disposition and has been revered since ancient times. Holy Basil can help increase the body's level of glutathione, a potent anti-oxidant which decreases the effects of stress on the body.
Tulsi is also credited with giving luster to the complexion, sweetness to the voice and fostering beauty, intelligence, stamina and a calm emotional disposition.
Considered as a potent adaptogen, tulsi has a unique combination of pharmacological actions that promote wellbeing and resilience.
Laboratory studies have shown that tulsi protects against toxic chemical-induced injury by increasing the body's levels of anti-oxidant molecules such as glutathione and enhancing the activity of anti-oxidant enzymes such as superoxide dismutase and catalase, which protect cellular organelles and membranes by mopping up damaging free radicals caused by lack of oxygen [9] and other toxic agents. [10,11]
Studies using forced-swimming, restraint and cold-exposure stress in laboratory animals have shown that tulsi enhances aerobic metabolism, improves swimming time, reduces oxidative tissue damage and normalizes many physiological and biochemical parameters caused by physical stressors. Similarly, experimental studies have shown that tulsi helps reduce the effects of acute and chronic noise-induced stress in experimental animals, with enhancement of neurotransmitter and oxidative stress levels in discrete brain regions along with improved immune, ECG and corticosteroid responses.
Avena, wild oats, is a gentle nervine with a restorative nature. As a nervine, Avena supports the nervous system, though relieving ruminating thoughts, restless sleep and the worried mind, without any sedating qualities. Rich in magnesium, calcium and silica, Avena's calming power comes through both energetically and also physically to support the nervous exhaustion, emotional instability and the overworked/burnt out body.
Many Western herbalists prefer to use oat seed tincture as a simple to quiet temporary, mild anxiety or to take the edge off moods that might otherwise be expressed as angry outbursts or losses of self-control.
Pickering, Gisèle et al. “Magnesium Status and Stress: The Vicious Circle Concept Revisited.” Nutrients vol. 12,12 3672. 28 Nov. 2020, doi:10.3390/nu12123672
Wienecke E, Nolden C. Langzeit-HRV-Analyse zeigt Stressreduktion durch Magnesiumzufuhr [Long-term HRV analysis shows stress reduction by magnesium intake]. MMW Fortschr Med. 2016 Dec;158(Suppl 6):12-16. German. doi: 10.1007/s15006-016-9054-7. Epub 2016 Dec 8. PMID: 27933574.
Kim, Hee-Yong et al. “Phosphatidylserine in the brain: metabolism and function.” Progress in lipid research vol. 56 (2014): 1-18. doi:10.1016/j.plipres.2014.06.002
Monteleone P, Beinat L, Tanzillo C, Maj M, Kemali D. Effects of phosphatidylserine on the neuroendocrine response to physical stress in humans. Neuroendocrinology. 1990 Sep;52(3):243-8. doi: 10.1159/000125593. PMID: 2170852.
Nobre AC, Rao A, Owen GN. L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pac J Clin Nutr. 2008;17 Suppl 1:167-8. PMID: 18296328.
Kimura K, Ozeki M, Juneja LR, Ohira H. L-Theanine reduces psychological and physiological stress responses. Biol Psychol. 2007 Jan;74(1):39-45. doi: 10.1016/j.biopsycho.2006.06.006. Epub 2006 Aug 22. PMID: 16930802.
Cohen, Marc Maurice. “Tulsi - Ocimum sanctum: A herb for all reasons.” Journal of Ayurveda and integrative medicine vol. 5,4 (2014): 251-9. doi:10.4103/0975-9476.146554
Schellekens C, Perrinjaquet-Moccetti T, Wullschleger C, Heyne A. An extract from wild green oat improves rat behaviour. Phytother Res. 2009 Oct;23(10):1371-7. doi: 10.1002/ptr.2751. PMID: 19322760.
Kathy Abascal and Eric Yarnell, Alternative and Complementary Therapies 2004 10:6, 309-315 DOI:10.1089/act.2004.10.309
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