Sit Back and Relax: Holiday Stress Management

(Page 4 of 5)

November/December 2005
By Kim Erickson 
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Stop Stress with Supplements

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Taking a high-potency multivitamin during the holidays also can help you stay jolly. For instance, vitamin B6 helps transform the amino acid tryptophan into serotonin, the brain chemical that regulates mood. Magnesium matters, too, because it helps the brain release and absorb serotonin. A multivitamin also can help you stay mentally sharp. Volunteers participating in one British study found that taking a multivitamin-mineral supplement improved concentration. They also felt less tired than the volunteers who didn’t take the supplement.

A comprehensive multivitamin provides nutrients that fortify your body against the effects of stress by boosting your immune system. Antioxidants, especially vitamins A, C and E, and the minerals zinc and selenium, can help keep your defenses strong so you won’t get sick once the holidays are over.

Another supplement that can help blunt the effects of stress is phosphatidyl serine (PS), one of the fat-soluble phospholipids that help keep the brain running on all cylinders. Researchers from the University of Wales Swansea in the United Kingdom have found that taking 300 mg of PS improves mood and reduces the mental and emotional fallout that often accompanies stress. In another study, German researchers found that PS dampens stress by reducing the amount of two stress compounds, pituitary adrenal reactivity and cortisol. Early forms of PS supplements were derived from cow brains, but worries over mad cow disease prompted researchers to develop today’s effective soy-based sources of PS.

Adaptogenic and calming herbs have long been used to combat the negative effects of stress. These gentle, effective herbs work by boosting coping mechanisms, better allowing you to deal with physical, emotional and mental stress.

Asian ginseng (Panax ginseng). Asian ginseng tops the list of herbal stress relievers: Numerous studies support this herb’s ability to improve work performance, enhance mental function and generally increase the body’s capacity for stress. Herbalists often recommend taking 200 to 500 mg of ginseng daily for two to three weeks, followed by a one- to two-week rest period before resuming.

Holy basil (Ocimum tenuiflorum). This highly effective adaptogen is gaining attention for a variety of health benefits. Animal studies show that holy basil modulates immune response while increasing the resistance to stress-induced biological changes. But you don’t need to eat a platter of pesto to get holy basil’s benefits. Holy basil supplements are available and the standard dose is 2,500 mg a day.

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