Case:
Please only suggest supplement recommendations as I already go to therapy and work out and I need anything to help my severe anxiety quickly.
What I mostly struggle with is ruminating thoughts which causes more anxiety feeling like I’m in a freeze mood and can’t do anything
I tried Gaba, lemon balm, and l tryptophan And it helped with the negative thoughts and anxiety tremendously
but I want to have a morning and night stack that I can take for months safely
Morning is something to helps me be calm but energized Night to feel calm and sleep without being anxious or ruminating
Also Is it safe to take GABA 100 mg daily for 3 months? I have heard that Gaba isn’t good long term as it is addictive, and you could relapse
Answer:
For managing severe anxiety and ruminating thoughts, supplements can be a useful addition to your existing routine. Here's a suggested morning and night stack:
Morning Stack:
- L-Theanine (100-200 mg): Known for promoting relaxation without drowsiness, L-Theanine can help you stay calm and focused throughout the day.
- Rhodiola Rosea (100-200 mg): This adaptogen can help reduce fatigue and improve your ability to handle stress, providing a balanced energy boost.
- Ashwagandha (300-500 mg): Another adaptogen, ashwagandha can help reduce cortisol levels and promote a sense of calm, which may help with anxiety and ruminating thoughts.
- Omega-3 Fatty Acids (1,000-2,000 mg EPA/DHA): Omega-3s have been shown to support brain health and may help reduce anxiety and depression symptoms.
Night Stack:
- Magnesium Glycinate (200-400 mg): Magnesium helps relax the nervous system and muscles, making it easier to fall asleep and stay asleep.
- L-Tryptophan (500-1,000 mg): As you mentioned this works well for you, L-tryptophan can help increase serotonin levels, leading to better mood and sleep.
- Valerian Root (300-600 mg): Valerian root is a well-known herb for promoting relaxation and sleep without causing morning grogginess.
- Melatonin (0.5-3 mg, if needed): This can help regulate your sleep-wake cycle, especially if anxiety is making it hard to fall asleep.
Regarding GABA Use:
GABA supplements are generally considered safe for short-term use, but there's some concern about long-term use due to potential tolerance, dependency, and the possibility of diminishing your body's natural GABA production. Although 100 mg daily is a relatively low dose, it might be wise to use GABA periodically rather than continuously for 3 months, or as needed for particularly anxious days.
Alternative:
If you're concerned about long-term GABA use, consider L-Theanine as it indirectly supports GABA activity in the brain without the same concerns about dependency.
As with any supplement regimen, it's important to consult with your healthcare provider, especially given your ongoing therapy and exercise routine, to ensure these supplements are safe and appropriate for your individual needs.
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