1. Ashwagandha
Suitable for: Anxiety and stress. may also assist with sleeplessness, but not the first night.
What to bring: In most studies, the dosage is 300 mg twice daily for at least six weeks.
Other things to know: If you add it to a smoothie at the juice bar, don’t expect any results; It won’t work unless you use it every day for several weeks. If you have had prostate cancer or another hormone-sensitive illness, be careful. Hormone levels may be affected by this herb.
2. Fish Oil
Suitable for: mild depression, in which you experience some symptoms but are able to get through the day without too much of an impact on your life. Check out a PHQ-9 ratings scale like this one if you don’t know if yours are mild.
What to bring: Begin with one gram daily; Two can be added. Fish oil is made up of two parts: DHA and EPA Look for at least 40% DHA and 60% EPA. Give it time: Effects may not appear for six to eight weeks.
Other things to know: Monitor your laboratory results if you have high cholesterol; Although it may also help lower blood pressure and triglycerides, this is not always a good thing about fish oil. Additionally, if you are currently taking a blood thinner, consult your doctor before taking this medication.
3. Rhodiola Rosea
Suitable for: mild depression and mental exhaustion, despite the need for additional research. It’s not clear from the research whether it helps with anxiety.
What to bring: Taking 340 milligrams once or twice a day for at least six weeks may help you feel happier and more emotionally stable.
Other things to know: Look for a product that contains the studied concentrations of active ingredients; that’s one with at least 1% “salidrosides” and 3% “rosavins” as its constituents.
4. Sam-E
Suitable for: moderate depression; may be beneficial if fish oil is unavailable.
What to bring: Start slowly and low because it can increase energy. I recommend starting with 200 milligrams daily for a week; go to 400 the following week. I do not suggest taking more than 800 mg twice daily. A change may not be evident for up to six weeks.
Other things to know: Since the 1970s, it has been studied for depression and is approved as an antidepressant in some European nations.
5. L-Theanine
Suitable for: Anxiety about performing well, such as in a stressful meeting or on a test; During those activities, the body’s stress response may be lessened. Mild effects result. May likewise assist with consideration and response time.
What to bring: 200 mg; According to numerous studies, it produces a calm but alert state in about an hour. One of my favorite supplements is this one.)
Other things to know: Green and black tea both contain L-theanine, but a cup of tea only contains approximately 6 mg of the amino acid.