THE COMPLETE

BEGINNERS GUIDE
TO ANXIETY SUPPLEMENTS

ANXIETYHACK.COM
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ANXIETY HACK.COM
ANXIETYHACK.COM

TABLE OF CONTENTS
GABA. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

5-HTP . . . . . . . . .  . . . . . . . . . . . . . . . . . . . .  6

L-THEANINE . . . . . . . . . . . . . . . . . . . . .  . . . 9

PHENIBUT . . . . . . . . . . . . . . . . . . . . . . . . . . 10

KAVA KAVA . . . . . . . . . . . . . . . . . . . . . . . . 13
 . 
SAM-E . . . . . . .  . . . . . . . . . . . . . . . . . . . . . . 15

L-TRYPTOPHAN . . . . . . . . . . . . . . . . . . . . . 17

L-DOPA. . . . . . . . . . . . . . . . . . . . . . . . . . . .. 19

VALERIAN ROOT EXTRACT . . . . . . . . . . .   21

LEMON BALM. . . . . . . . . . . . . . . . . . . . . . . 22

JUJUBE SEED. . . . . . . . . . . . . . . . . . . . . . . .25

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B- VITAMINS . . . . . . . . . . . . . . . . . . . . . . .  29

JUJUBE SEED . . . . . . . . . . . . . . . . . . . . . . . 25

B VITAMINS . . . . . . . . . . . . . . . . . . . . . . . .  27

MAGANESIUM . . . . . . . . . . . . . . . . . . . . . .  29

ASHWAGANDHA . . . . . . . . . . . . . . . . . . . .  31

GINKGO .  . . . . . . . . . . . . . . . . . . . . . . . . . .  33

CHAMOMILE FLOWER . . . . . . . . . . . . . . . .  35

INOSITOL . . . . . . . . . . . . . . . . . . . . . . . . . .   37

ST. JOHN'S WART . . . . . . . . . . . . . . . . . . . 39

RHODIOLA ROSEA . . . . . . . . . . . . . . . . . . .  41

REFERENCES  . . . . . . . . . . . . . . . . . . . . . . . 43
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GABA
GAMMA-AMINOBUTYRIC ACID

Gamma-aminobutyric acid also referred to as GABA, is a non-

proteinogenic amino acid and neurotransmitter. It's the primary
1
inhibitor of the central nervous system (CNS) in humans. The term
“non-proteinogenic” denotes that this amino acid is not involved in
protein synthesis.

GABA does not readily cross the blood-brain barrier (BBB) when
taken orally. This blood-brain barrier is a highly-selective membrane
that separates circulating blood from brain fluid in your CNS.

The barrier allows passage of certain molecules, gasses, and water,

while also preventing potentially dangerous toxins from entering
your brain.

But, certain parts of your brain have no effective BBB, and can thus
still be reached by certain substances, such as GABA.

You have two types of GABA receptors in your brain: GABA-A and
GABA-B receptors. GABA-A receptors generally produce
feelings of sedation when activated while GABA-B are
responsible for feelings of relaxation and euphoria.

GABA supplementation is nonspecific in terms of which GABA

receptors it targets. Therefore, GABA use may give you the “best of
both worlds,” so to speak.

Moreover, GABA enhances metabolism of serotonin, and both

are crucial neurotransmitters for managing anxiety; low levels
of GABA and/or serotonin are generally associated with
depression and anxiety disorders.

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Most users find that the mood-enhancing property of GABA makes it

a worthwhile supplement, even if anxiety is not an issue.

There’s also rather compelling evidence that GABA may increase

growth hormone (GH) secretion when used in larger quantities.

GH is a vital peptide hormone that acts throughout your body to

promote growth and repair of tissue. It also mobilizes fat tissue so
that your body can burn it for energy.

This could also be why some GABA users find that they feel more
rested and are able to recover quicker from strenuous exercise.

While GH isn’t necessarily important for nootropic and anxiety-

fighting purposes, this may nevertheless be a welcome benefit of
supplementing GABA.

RESEARCHED BENEFITS OF GABA

GABA appears to fight anxiety by enhancing your body's ability to

utilize serotonin. Studies also show GABA to increase alpha brain
waves while decreasing beta brainwave production.

When you are in a resting state or coming down from a busy set of
activities, you are often in the alpha brainwave space. Meditating,
for example, increase alpha brain wave production.

On the other hand, when your mind engages in difficult mental

activities, your brainwaves are functioning at the beta level. Beta
waves are often linked to active conversation when you have to
engage your mental and verbal skills at the same time.

Thus, when GABA levels increase, we tend to feel more at peace

and restful.

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The top 5 research-backed benefits of GABA include:

Natural anxiety and stress-reducing properties

May help improve sleep quality (via enhancing melatonin

production)

Promotes calmness/relaxation

May enhance the immune system (especially when stressed)

Appears to increase growth hormone (GH) secretion

To read more about GABA and its role as a therapeutic nootropic, be sure
to check out the full GABA overview article!

5-HTP
5-HYDROXYTRYPTOPHAN

5-Hydroxytryptophan (5-HTP) is a natural derivative of the amino

acid L-tryptophan . It has nootropic properties in the body and brain
because it is readily converted to serotonin.

5-HTP presents a promising natural treatment for general anxiety

and stress management. Research as also shown it to be effective
at treating sleep disorders and aiding in weight lost. .

5-HTP from food sources (via L-tryptophan metabolism) is rather

minimal in a standard diet, so supplementing is the most practical
way to increase 5-HTP levels in your brain.

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5-HTP readily crosses the blood-brain barrier and is converted into

serotonin -- a neurotransmitter that promotes calmness and
relaxation. Thus, most of 5-HTP’s effects are mediated by increased
serotonin production, which may then be converted into melatonin.

Melatonin is a hormone secreted by the pineal gland in the brain.

Your body uses it to to help regulate its internal clock and induce
sleep. Exposure to light environments (such as outside during
daylight or bright smartphone screens) suppresses melatonin
synthesis while being in dark environments does the opposite. This
is why normal circadian rhythms are imperative for proper melatonin
production and a healthy sleep cycle.

BENEFITS OF 5-HTP
5-HTP differs from L-tryptophan in that doesn’t necessarily make
you drowsy but instead works to calm your brain and help you relax
while still being alert.

However, high doses of 5-HTP may promote better sleep quality

due to its conversion to melatonin.

Moreover, clinical research suggests that 5-HTP may be as

effective as several pharmaceutical antidepressants, such as
SSRIs, albeit without the side effects and risk of dependency that
may come from use of such medications.

Thus, 5-HTP can help treat a variety of conditions, such as anxiety

and depression, by naturally increasing serotonin levels in the
brain.

Lastly, there is a generous amount of data showing that 5-HTP may

be an effective supplement for improving appetite regulation and
reducing bodyweight.

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In particular, serotonin’s action influence both the energy balance

and the circadian patterns of eating by activating satiety neurons
localized in the hypothalamus. In other words, serotonin helps relay
the signal to your brain that you’re getting full.

Thus, it’s not surprising that supplementation with 5-HTP has been
reported to control food intake and reduce body weight in obese
patients.

Below are 5 most relevant research-backed benefits of 5-HTP:

Promotes relaxation and calmness

Natural anxiolytic and stress-reducing properties

Stimulates deeper sleep

Appears to promote weight loss (in higher doses)

Slows age-related cognitive decline

While serotonin is generally touted as the neurotransmitter

responsible for happiness, too much serotonin can have the inverse
effect i.e. Serotonin Syndrome.

Therefore, when taking 5-HTP you should cycle it rather than taking
it indefinitely.

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L-THEANINE
5-N-ETHYL-GLUTAMINE

L-Theanine is an isomer (specifically an enantiomer, or

nonsuperimposable mirror image) of the amino acids L-glutamate
and L-glutamine that was first discovered as one of the components
of green tea leaves. Upon ingestion, L-theanine readily crosses the
blood-brain barrier and elicits a variety of therapeutic mental
effects. 2

The cognitive effects of L-theanine can be summed up as “alert

relaxation” (i.e. it can help you relax without making you
sleepy).

This makes it a great day-time option for supporting anxiety, stress,

and cognition.

L-Theanine may also help you sleep although it is not likely to

induce sleep like other nootropics may.

The relaxing and cognitive promoting properties of L-theanine

(paired with the lack of sedation) make L-theanine ideal for reducing
the high many stimulants can induce. For example, combination of
L-theanine with caffeine has been found to be synergistic in
supporting cognition and attention.3

BENEFITS OF L-THEANINE

Thanks to its high bioavailability and simple uptake into the brain,
supplementing with L-theanine has been shown to be effective for
inducing a variety of benefits, including anxiety support (relaxation)
and promotion of cognitive function.

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Similar to GABA research also suggests that L-theanine

administration significantly increases alpha waves in the brain,
without decreasing beta waves, thereby inducing relaxation without
sedation.

Research findings suggest the benefits of L-theanine include:

Supports proper anxiety and stress management.

Provides relaxation without being sedated

Promotes cognitive function

Supports healthy blood pressure

Attenuates sensitivity to stimulants

To learn more about how L-Theanine works and how to

supplement with it, be sure to check out our full L-theanine
overview article!

PHENIBUT
5-N-ETHYL-GLUTAMINE
Phenibut is an interesting nootropic that has gained a lot of attention for
anxiety relief in recent decades. Structurally, it is nearly identical to GABA,
with a minor (but key) difference of having a phenyl ring added; this
enables phenibut to readily cross the blood-brain barrier (BBB).

As discussed in the GABA overview, it is an alpha amino acid that doesn’t

readily cross your BBB. That being said, GABA still has applications as a
nootropic since it targets both your GABA-A and GABA-B receptors.

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Mechanistically speaking though, phenibut is a more effective way

of activating GABA-B levels in both your central and peripheral
nervous system.

GABA-B receptors are classified as G-protein coupled receptors,

which mediate the effects of GABA slower than GABA-A receptors.

Once phenibut binds to these receptors, G-proteins act as a means

of opening and closing potassium-chloride ion channels in the
plasma membrane of neurons.

This, in turn, creates a membrane potential that can go on to have

inhibitory effects on the excitatory neurotransmitters (especially
glutamate).

In simpler terms, phenibut calms your central and peripheral

nervous systems by inhibiting the actions of neurotransmitters
that excite and stimulate the nervous systems. This matters
because an over stimulated nervous system can lead you to
feel anxious and overwhelmed.

BENEFITS OF PHENIBUT
Phenibut is commonly used as a supplement for relaxation, as well as a
sleep aid, thanks to its ability to increase GABA levels.

Phenibut has become more commonly used as an anxiety-relieving agent.

Since enhanced mood and proper rest are crucial for overall health/well-
being if you are anxiety prone your stand to benefit from nootropics like
phenibut.

Much of the current literature used in support of phenibut use is based on

findings from use of a chemical called baclofen.

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Baclofen is structurally (and mechanistically) identical to phenibut

with the exception of having a chlorine group added to the phenyl
ring.

Based on anecdotal evidence and research findings from

baclofen use, the 6 most pertinent benefits of Phenibut include:

Reduce anxiety/stress

Promote restfulness/sleep

Relaxation of muscles (and possibly spasms)

May help treat addiction

Mood enhancement

Helps slow age-related neurodegeneration

The main difference between GABA and phenibut for anxiety relief is that
phenibut must be used in a cyclical fashion as it can cause side effects,
withdrawl symptoms, and dependency when used chronically.

Be sure to read the full phenibut overview article to learn the proper ways to
supplement with it and how to avoid possible side effects

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KAVA KAVA
PIPER METHYSTICUM

Kava Kava (Piper methysticum), also referred to as Kava or Kava

root, is a plant species native to the Southern Pacific islands.

For ages people have used Kava as an herbal medicine with

anxiety-reducing and sedative properties.

In modern Australia, Fiji and surrounding islands it is commonly

consumed as part of beverages like tea.

Data is rather abundant on Kava Kava’s nootropic and anxiolytic

properties, with most research being done specific compounds
called Kava extract LI 150 and Kava extract WS 149.

These specific extracts are standardized to a higher percentage of

active ingredients and have been shown to rival various anti-anxiety
medications, such as benzodiazepines, in terms of potency.

The primary active components of Kava Kava are kavalactones and

kavapyrones. Upon ingesting Kava Kava, these compounds readily
cross your blood-brain barrier and enact nootropic effects rather
quickly.

Studies suggest that these ingredients work by increasing levels of

gamma-aminobutyric acid (GABA) and serotonin in the brain.

Both serotonin and GABA are crucial neurotransmitters for

managing anxiety. Low levels of either are associated with
anxiety, depression, and mood disorders.

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Kava Kava slightly increases GABA activity in the brain by weakly

binding GABA receptors.Thus, this particular nootropic is useful for
feeling calmer and somewhat sedated.

A study done in 2009 published in the Journal of Pharmacological

Sciences reported the kavalactone 7,8-Dihydromethysticin to be
most responsible for the increase in GABA signaling.

Furthermore, certain kavalactones may increase dopamine levels in

the brain, but this effect seems unpredictable as some kavalactones
actually decrease dopamine production.

BENEFITS OF KAVA KAVA

Kava Kava has a multitude of research studies focused on its anxiety-
reducing properties. Most users find that its mood-enhancing property make
it a worthwhile nootropic, even if anxiety is not an issue.

In short, Kava Kava can help reduce your anxiety without inhibiting your
cognition and mental clarity.

Curiously, Kava Kava’s anxiety-reducing property doesn’t appear to be

facilitated by GABA, suggesting that another neurotransmitter (most likely
serotonin) is responsible for the effect.

It is also possible that dopamine plays a role in this effect, but more
research is needed to confirm the exact mechanism.

That being said, the 5 most pertinent research-backed benefits of Kava

Kava include:

Natural anxiolytic/stress-reducing properties

Promotes calmness/relaxation while maintaining

mental clarity

Enhances mood

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Reduces degeneration of neurons

May help improve sleep quality (as a downstream effect of

reduced anxiety)

Kava Kava presents a promising alternative to pharmaceutical antianxiety

and antidepressant options. To learn more about Kava Kava and how to
use it properly, be sure to check out the full Kava Kava overview article!

SAM-E
S-ADENOSYLMETHIONINE,

S-adenosylmethionine, or SAM-e, is a growing nootropic of interest that

was first discovered in 1952.

It is one of the most common cofactors involved in methyl transfer

reactions throughout the body. It's necessary for the formation of several
neurotransmitters.

A methyl group is one carbon atom bound to three hydrogens It's one of
the simplest organic compounds in nature.

That being said, methyl groups play a multitude of roles in biochemistry

and synthesis of proteins, lipids, nucleic acids, etc.

Over 40 methyl transfer reactions from SAM-e are known. Enzymes that
help carry out methyl transfer reactions are called methyltransferases, and
they rely on SAM-e as the donor of the methyl group.

Upon completion of a methyl group transfer, SAM-e is converted to S-

adenosyl-homocysteine (SAH), which can then be recycled back to SAM-e
through various reactions.

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SAM-e methyl transfer reactions are found in many pathways and

are implicated in genetic diseases, cancer, neuropathy and
metabolic diseases.

Your liver produces most of the SAM-e found in your body from
adenosine triphosphate (ATP) - the energy currency of cells - and
methionine.

Even though your body produces SAM-e on its own, it's still
necessary to supplement to enjoy it's therapeutic and nootropic
effects.

BENEFITS OF SAM-E

SAM-e offers a multitude of benefits due to its role in cellular growth

and repair, as well as synthesis of hormones and neurotransmitters
that affect mood.

Limited evidence suggests that low levels of SAM-e may play a key
role in development of cognitive decline and even conditions like
Alzheimer’s disease.

A study done in 2009 published in the Journal of Clinical Psychiatry

looked at SAM-e's ability to treat major depressive disorder (MDD).

The results of the study suggested that SAM-e is more effective

than placebo and equal to the effectiveness of tricyclic
antidepressants for treating MDD.

Furthermore, SAM-e may serve as a useful addition to antianxiety

and antidepressant medications as it elevates serotonin and other
“feel good” neurotransmitters through a different mechanism that
isn’t understood yet.

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However, research findings suggest that SAM-e's nootropic properties

are primarily influenced by its effect on neuronal membranes, since it
increases the conversion of phosphatidylethanolamine to
phosphatidylcholine.

In turn, this increases the fluidity of cell membranes and facilitates

neurotransmission by increasing the density of available receptors
and/or heightening the efficiency of receptor binding by various
neurotransmitters.

In laymen terms, just remember that SAM-e is involved in many methyl

transfer reactions, especially in your brain, which helps form various
chemicals such as neurotransmitters. And , it appears that SAM-e
increases neurotransmission by increasing the availability and/or
amount of receptors on cell membranes.

With that in mind, the 3 most pertinent benefits of SAM-e include:

Appears to have strong antidepressant and anxiety-reducing

properties

May act as a useful adjunct to antidepressant and antianxiety

medications

Supports neuronal membrane integrity and may slow

neurodegeneration

It's important for you to note that you need to take rather large
dosages of SAM-e for it to be effective.

Also, unlike many nootropics in this guide, SAM-e's dose timing is

rather crucial. Taking it too close to bedtime can cause insomnia
(likely due to increases in adrenaline and dopamine).

Be sure to check out our full SAM-e overview article to learn

more about how SAM-e works and how to dose it properly.

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L-TRYPTOPHAN
2-AMINO-3-(1H-INDOL-3-YL)PROPANOIC ACID

L-tryptophan is an essential amino acid found in many foods,

especially poultry and other animal meats.

Over-the-counter L-tryptophan supplements present a solid

nootropic option with an assortment of benefits stemming from it's
ability to raise your serotonin (and melatonin) levels.

The most applicable benefits of L-tryptophan include reduction of

anxiety, weight loss, and better sleep.

Since L-tryptophan is a proteinogenic amino acid, it plays a key role

in protein synthesis throughout muscle tissue in your body.

That being said, much of the L-tryptophan you consume through

your diet is used for protein synthesis and not for nootropic
purposes.

Thus, supplementing with free-form L-tryptophan is your best option

for anxiety relief and better sleep.

BENEFITS OF L-TRYPTOPHAN

L-tryptophan supplements can help treat a variety of conditions,

such as anxiety, depression, and insomnia by increasing serotonin
levels in the brain.

Furthermore, L-tryptophan appears to have ramifications on body

weight (stemming from increased serotonin production) . Serotonin
is one of the two primary neurotransmitters involved in feeding
patterns and hunger regulation.
Below are 6 of the most relevant benefits of L-tryptophan:

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Below are 6 of the most relevant benefits of L-tryptophan:

Natural anxiety-reducing properties

Stimulates deeper sleep

Enhances mood

Appears to promote weight loss

May treat migraine headaches

May alleviate pains associated with fibromyalgia

Scientific research shows that over-the-counter L-tryptophan may

be as effective as several antidepressants, such as SSRIs, although
without the harsh side effects and possible development of
dependency.

Also, individuals with excessive amounts of body inflammation may

benefit from L-tryptophan supplementation as their serotonin levels
are typically low.

However, it’s not advised to use L-tryptophan supplements before

operating a motor vehicle or performing any other activity that
requires you to be alert and wakeful.

With all that said, given the importance of proper rest and recovery
for health and longevity, you may stand to benefit from L-tryptophan
(especially if you are prone to anxiety and mood disorders).

Check out our full L-tryptophan overview article to learn specifics

about how it can help you beat anxiety and the proper way to
supplement with it.

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L-DOPA
L-3,4-DIHYDROXYPHENYLALANINE)

L-DOPA, sometimes also called levodopa, is an amino acid that

serves as a precursor to catecholamines - a group of stress-related
neurotransmitters (e.g. cortisol, noradrenaline, dopamine).

In a clinical setting, L-DOPA is used as a psychoactive drug since it

readily crosses the blood-brain barrier (BBB) and is converted to
dopamine.

In turn, L-DOPA can help treat conditions such as Parkinson’s

disease since dopamine plays a role in muscle tone.

Dopamine doesn’t readily cross the blood-brain barrier BBB, thus L-

DOPA is the supplement of choice for increasing concentrations of
dopamine in both your central and peripheral nervous systems.

In various animals and humans, the amino acid L-tyrosine is used to

synthesize L-DOPA. But, not all L-tyrosine converts to L-DOPA as it
has a role in protein synthesis and may also convert to the amine
tyramine.

One of nature’s most abundant sources of L-DOPA is the Mucuna

pruriens plant, a legume native to tropical regions in Asia and Africa
with extensive medicinal properties.

Since pure L-DOPA powder is very expensive, supplementing

mucuna extract standardized to at least 20% L-DOPA is your
best cost effective option.

BENEFITS OF L-DOPA
Catecholamines are unique in that they have neurotransmission roles in your
nervous system and also hormonal roles throughout your body. While
catecholamines are typically referred to as “stress hormones,” this doesn’t
mean they induce distress.

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Keep in mind that there is "good stress" and "bad stress". Distress
is the bad stress. The stress that leads to lack of motivation, deep
sorrow, and anxiety.

Eustress is good stress; that's stress that gives you the desire to
reach your goals, overcome obstacles, and continue to improve.

In general, catecholamines prepare your body for physical activity

by increasing your heart rate, alertness, blood sugar levels, and
blood pressure.

Moreover, dopamine is strongly implicated in feelings of pleasure

and reward-motivated behavior.

For example, after winning a prize in a contest you may likely notice
an almost euphoric-like burst of joy, which is due to an acute
increase in dopamine in your central nervous system.

Given this, supplementing L-DOPA can help promote feelings of

well-being and help curb your anxiety by increasing dopamine (and
other catecholamine) concentrations in your brain. However, it
should be noted that chronically high levels of catecholamines can
have the inverse effect, thus L-DOPA use should be methodical and
cyclical.

The top 4 benefits of L-DOPA include:

Increases catecholamine concentrations

which induce feelings of well-being

Helps fight anxiety without making you tired

Increases energy levels and alertness

Supports feelings of pleasure and euphoria

Check out the full L-DOPA overview article to learn more about how to
supplement with this potent nootropic amino acid.

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VALERIAN ROOT 
VALERIANA OFFICINALIS

Valerian (Valeriana officinalis) is long-living flowering plant with a

sweet scent that has been used in perfume for centuries.

However, the root of the plant - which is most commonly extracted

and sold as a supplement - has a rather putrid smell with sedative
and anxiolytic properties.

The plant itself is native to Europe and Asia, but is now also
cultivated in North America. Scientist have detected a variety of
compounds in valerian, including, but not limited to: GABA,
hesperidin, valerenic acid, and several alkaloids.

While valerian has been used as a popular herbal medicine for

ages, there is still little clinical or scientific research to support its
anecdotal benefits.

With that being said, there appears to be a variety of worthwhile

benefits, including pain relief, anxiety reduction, sedation, and
migraine treatment, from supplementation with valerian root extract.

BENEFITS OF VALERIAN ROOT EXTRACT

The mechanisms of how valerian acts to reduce anxiety and promote better
sleep remain unclear. However, research suggests that these benefits are
related to the interaction of valerian components with GABA receptors.
For example, valerenic acids are structurally-similar to GABA and
appear to act on GABA-A receptors.

Since GABA is one of your primary sedative neurotransmitters, valerian root

supplements do hold promise in helping to reduce mild to moderate anxiety
by calming your mind.

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Furthermore, there is some data suggesting that components of

valerian root act to increase serotonin receptor activation, though
research has yet to explain the exact components responsible.

Unfortunately, data is scarce on studies that examine the effects of

valerian root supplements in humans with anxiety disorders and/or
depression. Hopefully future studies will examine the potential
therapeutic effects of valerian root in a controlled setting.

The purported (and somewhat research-backed) benefits of valerian

root extract include:

Increases GABA and serotonin production which reduces anxiety

Promotes restfulness and helps induce sleep

May reduce risk of epileptic seizures

May reduce appetite

To learn more about the potential role of valerian root extract

supplements for anxiety reduction and better sleep, be sure to read our
full valerian root overview article!

LEMON BALM 
MELISSA OFFICINALIS

Melissa officinalis, more commonly known as Lemon Balm, is an herb not too
different from valerian that appears to have cognitive benefits and anxiety-
reducing properties in the body.

Lemon balm use dates all the way back to 50 B.C. and has traditionally been
used to induce calmness and relaxation, which is now well-supported by
research. However, the purported cognitive enhancements remain rather
inconsistent.

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Lemon balm contains a large amount of polyphenol compounds, such

as kaempferol and quercetin, but the nootropic effects of such
compounds are trivial.

The major nootropic components of lemon balm appear to be caffeic

acids and similar compounds. Despite being similar in name to
caffeine, caffeic acid not related to caffeine's structure or mechanism.

Mechanistically, caffeic acid is a potent antioxidant that fights

inflammation and may even inhibit production of cancer cells.

Moreover, the caffeic acid-like molecules in lemon balm, such as

ursolic acid and rosmarinic acid, appear to inhibit an enzyme called
GABA transaminase which is responsible for breaking down GABA.

Research suggests that this unique method of increasing GABA levels in the
body could make for strong synergy with other nootropics that act on GABA
receptors (such as GABA and phenibut).

Furthermore, a study done in 2002 published in Pharmacology Biochemistry

and Behavior, looked at Melissa officinalis' (lemon balm) ability to modulate
mood and cognitive performance.

The results showed that lemon balm is a weak inhibitor of acetylcholinesterase,

the enzyme responsible for breaking down acetylcholine.

There also appears to be increased neurogenesis after lemon balm is

supplemented with.

Thus, it is suggested that this may impart cognitive benefits as increased

neuronal integrity and proper acetylcholine production are key for learning and
memory.

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Research suggests that this unique method of increasing GABA levels in the
body could make for strong synergy with other nootropics that act on GABA
receptors (such as GABA and phenibut).

Furthermore, a study done in 2002 published in Pharmacology Biochemistry

and Behavior, looked at Melissa officinalis' (lemon balm) ability to modulate
mood and cognitive performance.

The results showed that lemon balm is a weak inhibitor of acetylcholinesterase,

the enzyme responsible for breaking down acetylcholine.

There also appears to be increased neurogenesis after supplementing lemon

balm.

Thus, it is suggested that this may impart cognitive benefits as increased

neuronal integrity and proper acetylcholine production are key for learning and
memory.

BENEFITS OF LEMON BALM

There is solid evidence that lemon balm supplementation has potent calming
properties, particularly by acting on GABA. Research analyzing the effects of
lemon balm on anxiety levels in humans is somewhat compelling as well,
showing upwards of 30% decreases in symptoms such as anxiety-related
eating problems, fatigue, and emotional instability.

Moreover, there is limited evidence that lemon balm helps promote sleep and
may even combat anxiety-related insomnia, but unfortunately this data is
confounded with valerian root use. And as alluded to earlier, lemon balm
contains a medley of polyphenols that have anti-cancer and antioxidant
properties, making it a worthwhile supplement for overall health and longevity
purposes.

To summarize, the research-backed benefits of lemon balm supplementation

include:

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Acts to increase relaxation and calmness

Supports reductions in anxiety and stress by acting on GABA

May support cognitive performance by increasing acetylcholine

production and neurogenesis

May have synergistic properties with other nootropics that work

through GABA

Possesses many antioxidant compounds and helps reduce

inflammation

May reduce risk of cancer

All in all, lemon balm supplements present a solid calming nootropic option,
with limited data suggesting they may also promote learning and memory.

To learn more about how to use lemon balm for optimal effectiveness, be
sure to check out our full lemon balm overview article!

JUJUBE SEED
ZIZIPHUS ZIZYPHUS

Jujube fruit (Ziziphus zizyphus), also commonly referred to as Suan

Zao Ren or the red/Chinese date, is a fruit native to Asian nations
including China, Japan, Korea and India.

Its use dates back nearly 2,500 years in traditional Chinese

medicine as a potent stress reliever, appetite stimulant, digestive
aid and even as an aphrodisiac.

Jujube seed has garnered a large amount of scientific research in

recent years, with most studies citing its mental therapeutic effects
come from glycoside saponins found in the fruit called jujubosides.

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Jujube is also rich with bioactive polysaccharides, flavonoids, polyphenols

and terpenoids that have other health-promoting properties.

The anxiety-reducing and sedative properties of jujube stem from its inhibition
of the serotonin receptor 5HT1A, which appears to be mediated by a specific
flavonoid called spinosin.

Activation of 5HT1A receptors inhibits the release of serotonin in your nerve

terminals, and influences secretion of stress hormones such as cortisol, growth
hormone, and endorphins. Thus, by counteracting 5HT1A receptors (like jujube
does), your serotonin levels increase, thereby promoting relaxation.

At high enough doses, jujube extract is also a potent sleep-enhancing

supplement. A variety of other therapeutic effects from jujube exist, as it
appears to fight neuronal toxins in the brain and promote neurogenesis.

Lastly, jujube fruit appears to be highly beneficial for improving your gut health
and fighting constipation. This effect is appears to be mediated by the water-
soluble polysaccharides found in jujube fruit.

BENEFITS OF JUJUBE SEED 

Jujube’s active ingredients have received a large amount of attention in

scientific literature, thanks to their frequent usage in traditional Chinese
medicine.

Consuming the whole fruit and/or supplementing with jujube extract confers a
multitude of benefits thanks to its bounty of micronutrients and bioactive
carbohydrates. That being said, more research is needed on the active
ingredients of jujube and their respective benefits.

As a whole, jujube consumption has been demonstrated to elicit the following

benefits:

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Reduce anxiety and alleviate stress

Increase REM sleep and possibly treat insomnia

Prevent age-related neurodegeneration/cognitive decline

Fight inflammation and enhance the immune system

Reduce constipation

For individuals prone to high levels of distress and anxiety, jujube

consumption and/or supplementation appears to be a worthwhile
consideration as the side effects are rather nonexistent compared to
typical benzodiazepine side effects.

Jujube can also be used indefinitely and doesn’t appear to cause

dependency like many anti-anxiety medications do.

Furthermore, the serotonin boosting properties of jujube are significantly

enhanced when paired with other nootropics that inhibit 5HT1A receptors,
such as 5-HTP.

Be sure to check out our full jujube seed overview article to learn more
about this potent nootropic ingredient and how to use it properly!

B VITAMINS
B vitamins are involved in actions all throughout your body and take part in
practically every cellular metabolic reaction. They are key for proper
formation of your neurotransmitters, energy production, and maintaining
neuronal integrity.

In fact, longitudinal studies suggest that deficiencies in several of the B

vitamins accelerate brain tissue atrophy and cognitive decline.

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Typical B vitamin “complex” supplements used for nootropic purposes include

the following:

Vitamin B1 (Thiamine)

Vitamin B3 (Niacin)

Vitamin B5 (Pantothenic acid)

Vitamin B9 (Folic acid)

Vitamin B12 (Cobalamin)

However, there are other B vitamins that are essential for life, including:
vitamin B2 (riboflavin), vitamin B6 (pyridoxine), and vitamin B7 (biotin).
These vitamins have a variety of actions in your body but don’t appear to
have any direct ramifications on cognition or anxiety levels.

If you’re curious why certain numbers are absent in the series of B vitamins,
such as vitamin B4 (choline), B8 (inositol), and B10 (para-aminobenzoic
acid/PABA), it’s because they’re no longer considered vitamins, technically
speaking.

However, there appears to be nootropic effects from supplementing with

choline and inositol (which is also covered in this guide).

BENEFITS OF B VITAMINS

Medical research has grown significantly in recent decades on the

therapeutic effects of B complex vitamin supplementation for mental health.
Evidence is rather compelling that the B family vitamins are therapeutic for
depression and anxiety, especially vitamin B12.

Based on findings in scientific literature, the pertinent benefits of B family

vitamin supplementation include:

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Reduce anxiety and support proper stress management

Promote relaxation

Help maintain healthy bowel function

Support the immune system

Help maintain hydration and avoid muscle cramps

Check out our full B vitamin overview article to learn specifics about how
these crucial vitamins can help you beat anxiety and the proper way to
supplement with them.

MAGNESIUM
*NOT TO BE CONFUSED WITH "MANGANESE

Magnesium is a mineral found in various green vegetables and some lentils,

and works to support your bone mineralization, protein building, muscular
contraction, nerve impulse transmission, and immunity.

The typical Western diet lacks a nominal amount of magnesium, which can
lead to various health issues such as muscle weakness, constipation,
twitching, and cramps. Therefore, adequate consumption of this key micro-
nutrients is imperative for your health and longevity.

Research has found that magnesium deficiency (hypomagnesemia) has

negative ramifications on your feelings of well-being and levels of anxiety.
The mechanisms behind how magnesium plays a role in anxiety remain
unclear at the time of this writing, but preliminary findings suggest it has ties
to the hypothalamic-pituitary adrenal (HPA) axis.

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The HPA axis is a key regulator of stress hormones, thus making it a

major factor in anxiety and depression. Rather compelling research
has shown that treatment with magnesium supplements can rapidly
ameliorate anxiety and depressive episodes.

Magnesium supplements come in a variety of forms. They are particularly well-

absorbed when bound to citric acid, sulfuric acid, or orotic acid .

Beware that many magnesium supplements use an inferior form – called

magnesium oxide – which your body doesn't adsorb very well. More of the
magnesium found in magnesium citrate and magnesium orotate actually gets
put to use in your body.

Constipation, muscle cramps, dehydration, anxiety, and feelings of weakness

may arise when your body lacks sufficient amounts of magnesium.

Research suggests that supplementing with magnesium citrate can help

restore low magnesium status in adults, thereby helping to alleviate symptoms
of magnesium deficiency.

Furthermore, magnesium can help support your immune system and reduce
oxidative stress, both of which are imperative for your overall health and
longevity.57

Clinical research suggests the 5 benefits of magnesium may include:

Reduce anxiety and support proper stress management

Promote relaxation

Help maintain healthy bowel function

Support the immune system

Help maintain hydration and avoid muscle cramps

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All in all, magnesium can be a superb and simple way to help curb
your anxiety. The main thing to note is that large doses of magnesium
may have a laxative effect. Thankfully, smaller doses of magnesium
are typically all that is needed for nootropic effects. If larger doses are
needed, simply spread the doses out over the day.

Check out our full magnesium overview article to learn specifics about
how it can help you beat anxiety and the proper way to supplement
with it.

ASHWAGANDHA
WITHANIA SOMNIFERA

Ashwagandha (Withania somnifera), also sometimes referred to as

Indian ginseng, is an adaptogenic plant with herbal/medicinal
properties in humans.Adaptogens are substances that modulate your
body's response to external and internal stressors.

Clinical research has grown significantly on the therapeutic effects of

ashwagandha in recent decades.

Findings are rather compelling that this herb has a multitude of

beneficial properties in humans, especially for fighting stress, anxiety
and illness. Some research even suggests that ashwagandha is
effective for treatment of neurodegenerative disorders and chronic
fatigue syndrome.

Ashwagandha itself contains a variety of medicinal components,

such as alkaloids, choline, saponins and steroidal lactones
(withanolides and withaferins).

Withaferin-A, which was first isolated from ashwagandha root, has

been shown to have anti-inflammatory, anti-cancer, antidepressant,
antioxidant, and immune enhancing properties in humans.

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BENEFITS OF ASHWAGANDHA

Over-the-counter ashwagandha supplements are growing in popularity as

many users experience significant decreases in anxiety as well as increases
in cognition and wellbeing.

Ashwagandha acts through a variety of mechanisms to reduce anxiety, with

the most pertinent ways being increased production of acetylcholine and
decreased cortisol production.

Choline, which is found in ashwagandha root, is the precursor to

acetylcholine. While no dietary recommended daily allowance has been set
for choline, it is suggested that the typical Western diet lacks nominal
amounts of this crucial vitamin.

Moreover, Withaferin-A is an inhibitor of cholinesterase (the enzyme that

breaks down acetylcholine). Thus, ashwagandha helps increase
acetylcholine production in your body.

Lastly, by fighting excess cortisol production, ashwagandha can greatly

enhance your mood and reduce anxiety. In fact, the underlying mechanism to
panic attacks comes from rushes of cortisol secretion by the adrenal glands.

The 5 most pertinent research-backed benefits of ashwagandha

supplementation include:

Natural anxiety and stress-reducing properties

Potent anti-cancer, antioxidant, anti-inflammatory properties

Promotes calmness/relaxation

Supports the immune system

Strongly inhibits cortisol/stress hormone production

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Check out our full ashwagandha overview article to learn specifics

about how it can help you beat anxiety and the proper way to
supplement with it.

GINKGO
GINKGO BILOBA
Ginkgo biloba is a plant (tree) that has been harvested for use in
traditional Chinese medicine for centuries. Being one of the most
popular dietary supplements globally, gingko is now found in many
energy drinks, herbal teas, and even certain fortified foods. In certain
countries, such as Germany, gingko is actually considered a plant-
derived drug (phytopharmaceutical).

Like most herbs that have been used in traditional Chinese medicine,
gingko’s health properties started largely as anecdotes and scientific
research has slowly been assessing these claims as time goes on.
That being said, there is a large amount data suggesting gingko has
anxiety-reducing and cognitive properties thanks to its unique
chemical components.

The most studied bioactive components of herbal gingko include

ginkgolides A, B and C, as well as terpene called bilobalide. Ginkgo
contains a variety of other components, such as chlorophyll and
quercetin, but the nootropic effects of these chemicals is
insignificant.

Mechanistically speaking, gingko works through a variety of

pathways to induce nootropic effects. One of these pathways is the
inhibition of a receptor known as platelet activating factor (PAF). By
decreasing the activity of the PAF receptor, ginkgo appears to
improve circulation and protect neuronal health. Better blood flow to
the brain is purported to be one route ginkgo’s nootropic benefits.

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Other mechanisms of ginkgo include increased uptake of serotonin into

neurons, as well as reduced decline of serotonin receptors that are normally
associated with aging. Moreover, ginkgo supplementation has been shown
to increase dopamine and noradrenaline levels in the brain, which can lead
to feelings of well-being and decrease anxiety.

Studies also suggest that bilobalide acts to increase neuronal proliferation

(multiplication), which is imperative for preventing cognitive decline and
enhancing nerve repair.

BENEFITS OF GINKGO

Due to its unique chemical components, ginkgo has effects on various

neurotransmitters, such as serotonin and dopamine, as well as direct
ramifications on neuronal health and integrity. Thus, supplementation with
this herb can help prevent age-related declines in cognition and provide
relief for anxiety and depression.

Moreover, ginkgo is widely available over-the-counter and is very

affordable, making it a low-risk supplement in terms of cost effectiveness.
It’s also well-tolerated by most individuals and has a stellar safety profile
when used in research-backed amounts.

Below are 4 of the most pertinent benefits of ginkgo:

Acts as a natural anxiety-relieving agent

Promotes feelings of well-being

Helps reduce age-related cognitive decline

Fights neurodegeneration which can reduce risk of conditions such

as Alzheimer’s disease

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Many other mechanisms exist behind how ginkgo alleviates anxiety and
promotes brain health, so be sure to read our ginkgo overview article to
learn all about this potent herb and how to use it properly.

CHAMOMILE
MATRICARIA CHAMOMILLA

Chamomile refers to several plants that belong to the Asteraceae family

(known as daisy flowers) that are made into herbal tea infusions for
medicinal use.

Most all grocery stores nowadays carry several varieties of chamomile tea
that claim to treat myriad health conditions, including insomnia, muscle
spasms, eczema, menstrual disorders, inflammation, and others.

Given all the anecdotal evidence for its health-promoting properties,

chamomile flowers are now converted into dietary supplements as an
extract.

These extracts contain a high concentration of key chemical components

found in chamomile called apigenin and alpha-bisabolol. Most of the
benefits derived from chamomile extract use come from apigenin.

Scientists have identified upwards of 120 other compounds in chamomile,

and research is now starting to understand their role in human health.

Apigenin is a natural flavone found in a variety of plants that crosses the

blood-brain barrier (BBB) and appears to stimulate generation of neuronal
cells.

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Apigenin is unstable when isolated, but stable when consumed via

foods/herbs (such as chamomile) as it exists in many forms. Because of this
it is impractical to look for supplements that are pure/free apigenin as they
wouldn’t produce much effect at all in the body.

BENEFITS OF CHAMOMILE FLOWER

Since chamomile extract supplements contain a generous amount of apigenin,

it’s pertinent to focus on the nootropic effects induced by this flavone.

Before moving on, it’s important to note that apigenin research conducted in
humans is rather lacking; much of the data is based on experiments
conducted in vitro (i.e. with cells outside their biological environment) or in
other words— a petri dish.

Apigenin appears to be a potent anxiety-reducing agent by acting as an

activator of your GABA-A receptors. In so doing, apigenin has help lower your
anxiety without making you sleepy.

It also doesn’t possess the typical muscle relaxant properties that GABA-B
activators have. If you desire muscle relaxing properties, you should look more
into phenibut supplementation, which is also covered in this guide.

Moreover, as alluded to earlier, apigenin stimulates a process called

neurogenesis - the creation of new neurons. Neurogenesis is implicated in
many brain functions, especially learning, emotion, stress, and memory.
Increasing this process is also positive for avoiding conditions such as
dementia and Alzheimer’s disease.

A positive “side” benefit of apigenin is that it’s a very potent anticancer

compound. Research suggests apigenin can reverse even the most extreme
level drug resistance in cancer stem cells.

Thus, the major nootropic (and health-related) benefits derived from

chamomile extract supplementation include:

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Increased GABA-A receptor activation which can reduce anxiety

Increases neurogenesis which promotes cognition
Acts as a potent anticancer agent and may play a role in
chemotherapy

It’s important to consider the potency of chamomile extract supplements

before using them, as the amount of apigenin in them will determine how
much is needed. Be sure to check out our full chamomile extract overview
article to learn more about how to use this intriguing supplement.

INOSITOL
CYCLOHEXANE-1,2,3,4,5,6-HEXOL

Inositol is a term that refers to a group of nine structurally similar molecules

(isomers) that are cyclic polyols - a form of sugar alcohol.

Inositol was formerly often referred to as vitamin B8, but is no longer

considered a compound in the B vitamin family. You obtain small amounts
of inositol through your diet, but not nearly enough to have nootropic
effects. In fact, most of the inositol found in the body is produced from
glucose.

The most researched form of inositol is myo-inositol, which is sold as a

sugar-like powder with roughly 50% of the sweetness of table sugar
(sucrose). This particular form of inositol holds significant promise as both a
mood-enhancer and anxiety-reducing agent.

Inositol works in a unique manner , acting as what’s called a secondary

messenger. Secondary messengers differ from first messengers (e.g.
hormones and neurotransmitters) which don’t typically cross the
membranes of cells; therefore, first messengers must activate secondary
messengers inside cells to relay their signals.

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Think of it like having a letter waiting to be delivered at your door, with

you being the secondary messenger and the letter being the first
messenger. The letter itself can’t pass through your door (which is like
the cell membrane, in this case), but once it arrives your door bell rings,
alerting you that a message is waiting to be communicated. Now you,
the secondary messenger (inositol), can take action and get the
message.

Inositol is responsible for communicating signals from several

neurotransmitters, such as epinephrine (adrenaline), acetylcholine, and
serotonin. Moreover, research suggests that supplementing with inositol
appears to sensitize serotonin receptors that have become unresponsive
to drugs such as selective-serotonin reuptake inhibitors (SSRIs).

BENEFITS OF INOSITOL

Several studies have demonstrated significant improvements in anxiety

and depressive measures when inositol treatment was used (even when
compared to SSRIs)., Of particular note, though, is that large amounts of
inositol - upwards of 18g - are needed to induce nootropic/neurological
benefits.

Inositol appears to have a variety of other beneficial properties, such as

enhanced insulin sensitivity and protection against type-2 diabetes.

Below are the 4 most pertinent benefits of inositol:

Acts as a crucial secondary messenger for key neurotransmitters

Helps to reduce anxiety and fight depressive episodes

Enhances glucose uptake by increasing insulin sensitivity

May help reduce risk of type-2 diabetes

Be sure to check out our full inositol overview article to learn the proper
ways to use this unique sugar alcohol efficaciously.

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ST. JOHN'S WART

HYPERICUM PERFORATUM

St. John's wort (Hypericum perforatum) is a long-living flower that has

traditionally been used a natural way to treat depression. Similar to
chamomile, St. John’s wort has a large amounts of anecdotal benefits
that clinical research is investigating as time goes on.

The following 5 chemical compounds found in St. John’s wort that have
potent therapeutic effects:

Hypericin
Pseudohypericin
Hyperforin
Adhyperforin
Xanthones

These compounds may help relieve anxiety, depression, muscle aches, and
even treat addictions.

Mechanistically, research has found that hyperforin and adhyperforin inhibit

the reuptake of monoamines (e.g. dopamine, serotonin, and noradrenaline),
glutamate, and GABA. This is imperative for proper balance of
neurotransmitters in the central nervous system.

Moreover, the compounds in St. John’s wort are known to increase activation
of serotonin receptors in the brain.76 Thus, it’s not surprising that a 2008
meta-analysis of 29 clinical trials found that St. John’s wort was significantly
more effective than placebo for treating patients with major depression.

In fact, many of those trials concluded that St. John’s wort was as effective as
pharmaceutical antidepressants, and with fewer of the side effects.

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BENEFITS OF ST. JOHN'S WORT

All in all, St. John’s wort is a very promising anti-anxiety and antidepressant
option, especially if you want to try the non-pharmaceutical route. Other
nootropic benefits of St. John’s wort, such as enhanced cognitive performance,
make it a useful aid for studying and concentration.

Don’t forget that the nootropic properties of St. John’s wort are only one aspect
of its benefits, as research has found it to be useful for reducing inflammation,
keeping skin healthy, and many other health-promoting effects.75

One thing to be aware of before using St. John’s wort for anxiety or depression
is that it acts on enzymes that effect drug metabolism rather significantly.
Therefore, certain medications may be metabolized quicker, leading to
decreased concentrations in your body and less effectiveness.

Examples of such drugs include: benzodiazepines, beta-blockers,

antiarrhythmics, among others. Be sure to consult with licensed physician
about your current prescriptions and possible interactions before using a St.
John’s wort supplements.

In summary, the evidence-based benefits of supplementing with St. John’s

wort include:

Highly-effective for treating depression and anxiety by balancing

neurotransmitter levels
Appears to enhance cognitive performance in animal studies
Helps reduce inflammation and keep skin healthy
May reduce muscular aches and pains
May help treat addiction, such as alcoholism

Be sure to check out our full St. John’s wort overview article to learn
the proper ways to use this potent herb efficaciously and safely.

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RHODIOLA ROSEA
GOLDEN ROOT

Rhodiola rosea, also sometimes referred to golden root, is an adaptogenic

herb, much like ashwagandha, that had been used for medicinal purposes
dating as far back as the first century A.D.

It is said that the Vikings used this herb to enhance their physical stamina
and strength, and many Asian cultures brewed tea from the plant to treat
colds and flus.Add a little bit of body text

As with ashwagandha, rhodiola supplements possess a multitude of health

benefits, as well as being a potent nootropic and stress fighter. For example,
rhodiola has been shown to increase key enzymes that enhance muscle
recovery after exhaustive resistance training, and it even stimulates glycogen
synthesis in muscle tissue. Other studies suggest rhodiola reduces risk of
cardiovascular disease and various types of cancer.,

As far as the nootropic properties of rhodiola go, it appears this herb works to
increase cognitive performance, reduce anxiety/stress, and fight depression.

There are over 140 identified chemical compounds in rhodiola, with extracts
usually containing a large portion of rosavin, rosin, rosarin, and salidroside.
Physiologically, the compounds in rhodiola work through a variety of pathways
to induce nootropic benefits.

One such pathway is enhancing the transport of crucial serotonin precursors

into the brain, specifically L-tryptophan and 5-HTP.

As alluded to earlier, rhodiola also has adaptogenic properties. In short, this

means when a stressful situation occurs, consuming rhodiola generates a
degree of generalized adaptation that allows your body to handle the stress
better . The mechanisms behind how rhodiola does this appears to be by
balancing levels of catecholamines in the central and peripheral nervous
systems.

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BENEFITS OF RHODIOLA ROSEA

Overall, rhodiola is a great supplement option for overall health and longevity,
as well as being great for nootropic benefits. There is a bounty of research
backing the benefits of this herb, and further studies are likely to uncover a
better understanding of how it works physiologically.

On that note, rhodiola supplements are affordable, have a low risk of side
effects, and are highly-effective for combatting anxiety and stress. It’s important
to note that rhodiola tends to work best when used for extended periods of
time. It's effects become most apparent after you've taken it for several weeks.
It also stacks well with other nootropics that act on serotonin precursors, such
as 5-HTP.

To summarize, the research-backed benefits of rhodiola supplementation

include:

Has adaptogenic properties to combat chronic stress

Works to increase serotonin in the brain and relieve anxiety

Enhances cognitive performance

Pairs well with serotonin-based nootropics

Enhances recovery from intense training

May reduce risk of cardiovascular disease and cancer

Several other mechanisms exist behind how rhodiola alleviates anxiety

and promotes overall health, so be sure to read our rhodiola rosea
overview article to learn all about this potent adaptogenic herb and how
to use it properly.

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