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Written by: Medical Affairs Team

Length: 5 minute read

Posted:

  • Mental Health
  • Relaxation Support
  • Stress Management

Feeling Stressed? Find Your Zen

Feeling Stressed? Find Your Zen

Summary:

In today’s stress-laden environment, incorporating various supplements may be a consideration to mitigate the effects of stress and enhance overall well-being.* L-theanine, an amino acid found in tea, supports a calm focus while GABA acts as a natural relaxant in the brain.* Traditional Chinese herbs and blue ling fish extract may also be part of a holistic stress-support regimen for their mood stabilizing effects.*

We will explore the benefits of nutrients such as L-theanine, an amino acid found tea, and gamma-aminobutyric acid (GABA), a key inhibitory neurotransmitter, that have garnered significant attention for their potential to enhance relaxation and mental clarity without inducing sedation. Additionally, traditional Chinese herbs and blue ling fish (Molva dypterygia) extract offer promising benefits, providing a holistic approach to stress management. These compounds work to support the nervous system, modulate the body’s stress response, and maintain overall well-being.*

L-theanine: An Amino Acid for Relaxation*

Green tea is well known for its high amounts of antioxidant activity, particularly from epigallocatechin gallate or EGCG. However, green tea also contains a high amount of an amino acid known as L-theanine. L-theanine has been observed to promote relaxation and reduction of stress by a variety of possible mechanisms.* Systematic reviews have shown 200-400 mg per day of L-theanine supplementation may increase alpha-wave activity in the brain and may reduce perceived stress and occasional anxiety in adults exposed to stressful situations.*[1] L-theanine has also  been shown to protect the cells in the brain from excess excitation, support the growth of nerves and new pathways connecting them, and increase levels of glutathione (with powerful antioxidant activity) in animal studies and in vitro studies.*[2],[3],[4]  

In a study conducted on 16 healthy adult volunteers, a singular 200 mg dose of L-theanine was found to be effective at modulating perceived stress and promoting a relaxing effect.*[5] Another study conducted on 12 male undergraduate students between 20-25 years of age showed that 200 mg of L-theanine resulted in lower salivary immunoglobulin A (a marker of stress) levels and less heart rate variability in response to acute stressors as compared to placebo.*[6] 

GABA for Improved Sleep and Calm

Gamma-aminobutyric acid (GABA) is the primary inhibitory neurotransmitter in the central nervous system, and its role in modulating stress responses has been a subject of interest.* Similar to L-theanine, oral supplemental administration of GABA has been investigated for its potential effects on the brain.*

100 mg of oral GABA supplementation by 13 volunteer subjects (7 males and 6 females, aged from 21 to 35 years) demonstrated to increase alpha brain waves and decrease beta waves after 60 minutes of administration, indicating a state of relaxation and reduced perceived stress.*[7] Another study conducted on 63 adults (28 males and 35 females) found 100 mg of GABA intake was able to reduce perceived stress while staying focused during completion of mental tasks.* These results were found within 30 minutes of administration as displayed by increased alpha and decreased beta brain  waves on EEG.*[8]

Traditional Chinese Botanicals for Stress Support

Traditional Chinese botanical formulations have long been used for mood regulation and stress support.* The Silk tree (Albizia julibrissin), nicknamed the “Collective Happiness Bark” is one of three herbs in a blend of botanicals used in Chinese medicine for their calming effect and for supporting sleep.*The other botanicals in this blend are Ramulus uncariae, also known as Gou Teng or Gambir Vine, and Jujube (Ziziphus spinose) seed.

This blend of botanicals is focused at calming the liver (in the traditional Chinese medicine sense), clearing heat and removing spasm, also removing obstructions to the flow of Chi (healing energy, or Life Force) and quieting the spirit.* Although these descriptors may be unfamiliar to those of us in the West, the research behind these botanicals has shown they help protect the nerves in the brain and promote neurotransmitters such as GABA and serotonin in various animal studies.*[9], [10] These botanicals also have been demonstrated to have activity in laboratory studies, which may also play a role in mood regulation.*[11],[12]

Blue Ling Fish: A Stress Support Supplement From the Deep Seas

One of the things that can be helpful when stresses run high are substances known as adaptogens. Adaptogens help the body adapt to stressors: physical, mental, or other challenges of endurance. Many adaptogens which are commonly used are the roots of herbs such as licorice, ginseng, maca, rhodiola, and many more.

Not only are these deep plant parts useful but an extract from the deep sea Blue Ling fish (Molva dypterygia) has also been shown to have adaptogenic effects.* This deep-water fish, found at a depth of 1,500 to 3,000 feet, where the oxygen deficiency and extreme pressure and temperature have made it develop a highly specialized metabolism and physiology, was used by the ancient Celts who lived off the Armorican peninsula of Brittany to improve resilience to physical and emotional stress.*

In animal studies, blue ling fish extract, containing amino acids, peptides, vitamins, minerals, and essential fatty acids, was shown to support test subjects under conditions of stress – improving markers of motivation and concentration, and stabilizing mood in these models.*[13],[14]

In a stress-filled world, incorporating supplements like L-theanine, GABA, traditional Chinese herbs, and blue ling fish extract can be a valuable approach to enhancing relaxation and overall well-being.* L-theanine and GABA are particularly effective in promoting calm and mental clarity without sedation, while traditional botanicals and blue ling fish extract offer holistic stress management by supporting the nervous system and modulating the body's stress response.* These tools can be key to finding your Zen and maintaining balance in daily life.*

 

The information provided is for educational purposes only. Consult your physician or healthcare practitioner if you have specific questions before instituting any changes in your daily lifestyle including changes in diet, exercise, and supplement use.

[1] Williams JL, Everett JM, D'Cunha NM, et al. Plant Foods Hum Nutr. 2020;75(1):12-23.

[2] Wakabayashi C, Numakawa T, Ninomiya M, et al. Psychopharmacology (Berl). 2012;219(4):1099-109.

[3] Yokogoshi H, Kobayashi M, Mochizuki M, Terashima T. Neurochem Res. 1998 May;23(5):667-73.

[4] Takeshima M, Miyazaki I, Murakami S, et al. J Clin Biochem Nutr. 2016 Sep;59(2):93-99.

[5] Lu K, Gray MA, Oliver C, et al. Hum Psychopharmacol. 2004;19(7):457-465. doi:10.1002/hup.611

[6] Kimura K, Ozeki M, Juneja LR, Ohira H. Biol Psychol. 2007;74(1):39-45.

[7] Abdou AM, Higashiguchi S, Horie K, Kim M, Hatta H, Yokogoshi H. Biofactors. 2006;26(3):201-8. doi:10.1002/biof.5520260305

[8] Yoto A, Murao S, Motoki M, et al. Amino Acids. 2012;43(3):1331-7.

[9] Jung JW, Cho JH, Ahn NY, et al. Pharmacol Biochem Behav. 2005 May;81(1):205-10.

[10] Yokoyama K, Shimada Y, Hori E, et al. Phytomedicine. 2004 Sep;11(6):478-89.

[11] Jung MJ, Chung HY, Kang SS, et al. Arch Pharm Res. 2003 Jun;26(6):458-62.

[12] Choi SH, Ahn JB, Kozukue N, et al. J Agric Food Chem. 2011 Jun 22;59(12):6594-604.

[13] Messaoudi M, Nejdi A, Bisson JF, et al. Current Topics in Nutraceutical Research. 2008 Aug 1;6(3).

[14] Messaoudi M, Lalonde R, Nejdi A, et al. Current Topics in Nutraceutical Research. 2008 Feb 1;6(1).

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