What supplements can I take for my anxiety? Low mood? Insomnia? Brain fog?

I get asked these questions a LOT.

And there isn’t a simple answer, as I strongly advocate for taking a holistic, root-cause based approach…and the root causes of these symptoms vary a lot from person to person, which means the treatments and supplements also vary! ( See my post on hidden causes of anxiety and low mood here).

But there are some supplements that tend to help with symptomatic relief and L-Theanine is one of those that could be helpful and is also very safe, with no known interactions with medications.

It’s a compound found in green tea, and while you certainly can drink green tea and get a natural dose (though you’ll also be getting a dose of caffeine in there too which isn’t great for many anxiety-sufferers!) it’s a lot more concentrated and potent in supplement form – plus you can know the exact dose this way.

One of the unique aspects of L-theanine is that it can calm the mind and boost focus and cognition, unlike many other anxiety formulations that can cause drowsiness.

This makes it ideal for situations when you want to be, well…. calm and focussed! Such as at work, before an exam or performance, or when you just have a full day of busy life-stress!

It acts on the brain in a number of ways, mainly by reducing glutamate transmission, which is and excitatory neurotransmitter that can cause anxiety when in excess. It also acts on serotonin and dopamine.

Studies have found it beneficial also in depression, particularly when used in combination with anti-depressant medication (patients found greater relief than with their meds alone) and in ADHD.

While not strictly a sedative, it’s relaxing qualities have proved beneficial in improving sleep, especially if stress, anxiety or mental rumination are a barrier to drifting off or staying asleep.

What’s really interesting, is that studies have shown it can increase our alpha brain waves – alpha waves arise when we’re in a mental state characterised by calm, relaxation, alertness and reflection.

When taken as a supplement, L-theanine works relatively quickly, within 30-mins to an hour, and it can be taken daily with no adverse effects or just used situationally in times of acute anxiety.

Dosing is ideal typically between 200-400mg/day, and more isn’t necessarily better. Kids over 4 years old can also take 200mg a day, again making it a great option for anxious or ADHD kids, or restless sleepers.

Oh and the other cool thing to use it for? As an antidote to coffee…if, like me, you sometimes FORGET how bad coffee affects you and you drink too much or maybe you’ve been out on the town and had an espresso martini and can’t sleep, try some L-theanine, it can block the effect of caffeine. (Which is also why I tolerate green tea ok, despite the caffeine in there!)

There’s not a lot of evidence on safety in pregnancy or lactation, but given humans have consumed relatively large quantities in the form of tea for thousands of years, it’s deemed likely safe.

So all in all, if you want to feel clm and alert, it’s worth a try! Of course, if your anxiety or depression is more severe, as well as working with your GP or psychologist, you may want to check out my 1:1 Integrative Mental Health Program where you can receive more intensive, personalised support.

And in the comments, I’d love to hear your thoughts, comments or questions!

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