http://herbladyisintoday.blogspot.com - 2020- this whole year can be summed up in two words...stress and anxiety. With everything from Covid to deadly wild fires and floods, it is not a year anyone will want to repeat. Once you have done your best to lower your stress with diet, exercise and other lifestyle changes, there is more help. This is one of two or three more blogs I am writing on this issue. Today the blog will address supplements and the next one herbs. The subject is too important to hit lightly. So many blogs have so little real content and it doesn't really help people who are unfamiliar with the subject.All the supplements in this blog will be gentle, not addicting, and do work for most people. It beats the alternatives in prescriptions which are either addicting or have numerous side effects. There are some individuals who still need a heavier prescription drug but this is for the readers who do not. A word of caution. Do not take prescriptions drugs for depression, anxiety, and more severe disorders with herbs. You must be under a doctors supervision to lower or discontinue a drug you are taking now. Drugs may stay in the system for days or weeks, so understand that. You may experience some tough side effects when trying to reduce your prescription medication. If you want to try herbs, go to your doctor first to supervise and help you lower your prescription drug over weeks. This is real serious on doing this the right way. Drugs illegal or prescription have some heavy duty effects that can really make it so you can't work or function.Now that you fully understand the issues above, lets go into supplements for anxiety and stress. Supplements in the form of vitamins and minerals vary in their effects depending on the individual and their makeup. There are a few people and I am one of them that several herbs and supplements have the opposite effect. You need to experiment with your own body on these. You start out with the suggested dosage or half the dosage if you are extremely sensitive to foods. Take that one for a week or two and notice how you feel. I have to take half of the recommended dose on herbs that can make you sleepy. If I take an herb or supplement with caffeine in it, it affects me the same way as coffee. If I take a 5 hour energy, it lasts for 12 hours. Whether you are taking OTC drugs, prescription drugs or herbs you need to monitor your individual reaction to them. Supplements and herbs do have some potent effects including effects on blood sugar, blood pressure and cardio effects. Its a good idea to try herbs or supplements when you have the weekend off. Herbs and supplements such as magnesium can also effect your trips to the bathroom which if you are a trucker or have limited access to the restroom, can be an issue. Supplements for stress and anxiety: #1 Stress and anxiety can be an issue of a deficiency of magnesium. Magnesium is important to the body and plays a part in more than 300 enzyme reactions. It supports healthy nerve and muscle formation and functions, aids in the regulation of blood pressure and aids your immune function. It calms you down when you seem to be stepping on your one last nerve. Signs you need magnesium include craving chocolate, muscle cramps, insomnia, constipation, headaches, high blood pressure, heart issues, anxiety issues, emotions that are out of control. This is especially true for women during their period and during menopause. With our deficient diets, magnesium is one of the nutrients we probably need to supplement if our stress level in high and we feel we are on our last nerves. I take 3 caps before bed to help me sleep because I have such an active mind. My husband takes two because he is more sensitive to it. I also take valerian as well which I will get into in the next blog. So taking a magnesium supplement is one of the first steps in controlling both these problems. Do start out with the minimum dosage, for magnesium can cause loose stools if you take too much. Its good to start with 100 mg and go gradually up to about 400 mg if you are deficient.If you tend to be constipated, you can take more usually and need more. I am going to refer you to Healthlines article (link below) on the different kinds of magnesium because one form or another of this mineral may be more effective for your health issue. https://www.healthline.com/nutrition/magnesium-types "A proprietary form of magnesium known as magnesium L-threonate, previously found to be exceptionally good at increasing brain magnesium levels, may be the best magnesium supplement for improving brain function. As a memory loss supplement, ,magnesium is a multi-purpose mineral with important roles in the brain. " If you are having memory issues or suffer from Alzheimer's you need to read the article here from University Health News.#2 B-Complex Vitamins are equally important in relieving stress and anxiety. Get a B-Complex that contains at least 50 mg per individual element. Ours contains 100mg of each B vitamin. Many of the formulas are so low, you will not feel anything unless you take 10 of them a day. Read labels. Just because it says high potency does not mean it is in reality. Some formulas contain magnesium so check that if you are going to take magnesium separately. How strong a B-complex formula you need depends on your stress level and how long your have been stressed. If you deal with stress better than some people, you may only need a one with 50 mg each B vitamin. It depends on the formula as well. Some formulas are more easily digestible that other formulations.Many of your anxiety-stress formulations include -complex elements. Listen to your body when trying new herbs, supplements and foods. Keep a diary on how you feel beginning a new supplement, a few days later, and weeks later rating your energy level and how you feel. It also helps to know from lab tests if you are deficient in B-12, Vitamin D, and other vitamins. Should you take extra B-12? If you are suffering from Chronic Fatigue, tiredness or diaznosed anemia you may need to take extra B-12 shots or under the tongue tablets that dissolve in your mouth. Many older people are given shots by their doctor to help them. Multi-vitamins: It is suggested that people with high stress lives take a multiple vitamin but it needs to be quality. Many of the one a day types are so low in their content that they are not worth the money. It is important to eat organic veggies and lots of them to get the minerals and micro-nutrients you need to be healthy. Even organic vegetables may not contain the micro-nutrients that you need since it is the soil quality that is responsible for the health of the veggies. If you can start your own garden and eat as much of your foods straight from your garden. I am gardening in containers and so can you. Health starts with a good diet to begin with. Nuts of all kinds and fruit is important as well and organic is what you should do. I know its hard, we are on a limited budget as many families and seniors but it is important to the health of your mind and body. GABA- This is one supplement that many people do not know about. I have used GABA on and off for years and it does work. You will find supplements which include B-Complex vitamins and GABA. From Psychology Today, "Gamma-Aminobutyric acid is an amino acid produced naturally in the brain. GABA functions as a neurotransmitter, facilitating communication among brain cells. GABA’s big role in the body is to reduce the activity of neurons in the brain and central nervous system, which in turn has a broad range of effects on the body and mind, including increased relaxation, reduced stress, a more calm, balanced mood, alleviation of pain, and a boost to sleep."https://www.psychologytoday.com/us/blog/sleep-newzzz/201901/3-amazing-benefits-gabaIf you are taking drugs for anxiety or depression, GABA can interact so get your doctors supervision if you take a GABA supplement. The next blog will be on GABA because it is so unfamiliar to the majority of people who would benefit from taking it. So next blog is herb and adaptogens that sooth nerves and anxiety. Herbally Yours, Kate Freer, the herbladyisin Please visit https://alternativemedicine-womenshealth-articles.com for alternative medicine articles and research.