When someone presents with anxiety, overwhelm, difficulty sleeping and an inability to regulate or settle themselves, support is needed fast given that long-term stress can be harmful to the brain. This level of stress may have gone on for some time before someone seeks assistance from a health practitioner and things are often at a tipping point for work, study, health or relationships.

As much as it's important to look at the deeper underlying causes, whether they be nutritional, environmental or psychological, what’s important initially is that we can support the nervous system to find a sense of safety before that deeper work begins. Often, sleeping pills or anti-anxiety medications are prescribed as an urgent response when someone feels it's become all too much - but we frequently hear from our clients that they would prefer to try out natural options first. 

So with that in mind, here are the top 4 natural substances we have used clinically to calm the brain and nervous system fast:

L-theanine

L-theanine is an amino acid found predominantly in green tea and we often call it yoga in a bottle. It decreases the stress hormone cortisol and can induce a relaxed, calm but highly alert state. In addition to reducing anxiety and enhancing focus, L-theanine can improve sleep quality and memory, making it perfectly suited to minimise the effects of chronic stress. 

L-theanine works fast - it crosses the blood-brain barrier within 30 minutes. It stimulates the release of GABA and glycine (both are brain-calming amino acids), which then go on to modulate the release of serotonin and dopamine. 

Whilst not the focus of this article, L-theanine also shows promise for ADHD, poor focus, hyperactivity and inattention, schizophrenia and schizoaffective disorder, and major depressive disorder - ask a clinician for details should this be of interest. Anecdotally, it can be used to support anticipatory or performance-related anxiety like public speaking and its helpful to keep in your supplement stash for such times.

How to use it: The greatest sources of L-theanine in our diet are green, black and white teas although not usually at doses high enough to be noticeably calming. Because tea contains caffeine, it may not be a suitable option for acute anxiety, since caffeine may worsen symptoms. 

Supplemental L-theanine as a capsule or powder can deliver calming benefits without the caffeine hit and studies have confirmed the effective dose to be 200-400mg daily. Start with 200mg taken 30 minutes before the effects are desired, and take additional doses as necessary, up to 3 times daily. Studies show it's safe to be taken for 8 weeks of continuous use. Check with a clinician if you are taking medication for high blood pressure or stimulants since these may interact. 

Withania 

Too many people to count name Withania (botanical name Withania somnifera, also known as Ashwaganda) as their favourite herb, us included! Withania is an adaptogen or tonic herb - it enhances the body’s ability to withstand or resist stress regardless of the cause, be it psychological, environmental or physical. It is ideally suited to people who are exhausted but may also feel agitated and anxious under stress. 

What makes Withania so special is that it simultaneously energises and calms. This combination is incredibly useful in cases of chronic stress or illness, where the nervous system has become strung out so that people can’t relax or sleep, but may also feel extremely tired and depleted. It energises during the day, but facilitates restorative sleep at night, especially when taken over weeks or months. When we sleep more deeply, our body can accelerate the recuperation process.

How to use it: Withania comes in powder, liquid extract, capsules and tablets. Traditional Ayurvedic recipes use the root simmered in milk as a tonic drink. Typical dosing is 400-500mg two to three times daily or 2ml-3ml, twice daily. Follow the guidelines on the product you have, or instructions from a herbalist. Avoid Withania if you have an overactive thyroid (hyperthyroid) - it is however, a great support for under-active thyroid (hypothyroid). Seek advice if using for this purpose. 

Magnesium

Magnesium is known as the “relaxation” mineral. It calms the nervous system and brain by reducing stress hormones and regulating the hypothalamic-pituitary-adrenal axis (the interaction between our brain and adrenal glands which governs the stress response). Like L-theanine, it stimulates the release of GABA, a calming neurotransmitter, and helps sleep.

Studies show the Western diet is low in Magnesium and inadequate intake is associated with an array of health problems, including depression and anxiety. Magnesium is depleted by prolonged stress.

How to use it: Food sources of magnesium include dark green leafy vegetables, nuts and seeds, dark chocolate, legumes and mineral water. 

A therapeutic dose of magnesium is 300mg. It comes in capsules, powders, liquids and topical creams and oils. The best supplement for brain-calming benefits is oral Magnesium glycinate or bisglycinate as you get the added benefit of glycine (another brain-calming ingredient). Studies show it takes an average of 20 weeks of supplementation for circulating levels to reach a plateau. You can also use the citrate or orotate forms of magnesium but do avoid magnesium oxide unless you’re purely seeking a laxative effect. We often recommend taking magnesium 30 minutes before sleep time as it can have relaxing effects to support sleep onset - just make sure there are no B-vitamins added to the supplement you have, since these can keep you awake. 

Passionflower 

Passionflower is what herbalists call a “nervine”. Nervines are nerve tonics - calming herbs that are relaxing but without being overly sedating. They restore emotional balance, calm the nerves and nourish a nervous system that is rattled or overwhelmed.

Passionflower is particularly useful for insomnia, especially peri-menopausal insomnia or when kept awake by a busy mind or overwork. It is also helpful for generalised anxiety disorder and is equally as effective as the benzodiazapine oxazepam (now discontinued in NZ) in reducing anxiety. An added benefit to Passionflower was the absence of any reduction in job performance, unlike those taking the benzodiazepine.

Although Passionflower’s name may imply some form of libido-enhancing effect, this is not the case - unless the cause is anxiety, in which case it may be helpful. 

How to use it: Passionflower comes in liquid extracts, capsules/tablets and tea. Typical dosing ranges are 2-5mls per day of liquid extract (split the dose and take twice daily for best effects). Follow the guidelines on the product you have, or instructions from a herbalist. As a tea, use 1-2 teaspoons of the dried herb steeped in 1-2 cups of water for at least 10 minutes.

Avoid combining it with pharmaceutical sedatives, antispasmodics or anxiolytics - it may enhance the effect of these medicines. In human studies, it has been shown to aid with drug withdrawal symptoms but this is best done under supervision. 

If you’re needing some respite quickly, then trialling out one or two of these options alongside breathing, grounding and reducing any additional stressors are usually our go-to steps to help someone back to balance quickly.  These natural aids are not a cure-all or designed to be a long-term fix, but they may help you to feel more able to tackle some of the energy-intensive steps - like making big life decisions, problem-solving or therapy work - or starting to apply dietary and lifestyle changes.

Please share these calming ideas with anyone you know who could benefit from trying effective natural solutions for stress and anxiety.