The Brain and Mental Health Benefits of Low-Level Laser Therapy (LLLT) & Photobiomodulation

Low-level laser/light therapy (LLLT) is an important treatment that I have used over the years to support my brain after serious concussions, toxic mold exposure and multiple psychiatric prescriptions. 

And in my experience, it is one of the most efficient ways to boost brain function and improve mental health. 

Yet your doctor likely has no idea what it is. 

It’s about as cutting-edge as it gets, and even more unconventional than neurofeedback. But it works. 

Also known as photobiomodulation, LLLT is the application of low-power lasers or light-emitting diodes (LEDs) to the body for therapeutic purposes.  When LLLT is applied to the brain, it is known as transcranial LLLT or transcranial photobiomodulation (44). 

LLLT has been around since 1967, and there are now more than four thousand scientific studies showing that it can help treat a variety of disorders without any harmful effects. Unlike high-intensity surgical lasers, low-powered lasers do not cut or burn tissue. Instead, these lasers stimulate a biological response and encourage cells to function properly (11, 12, 33). 

And luckily, it’s very easy to treat yourself at home with LLLT using red and infrared light.

I have used three main devices on my brain. They significantly improved the quality of my life over the years.

Make sure you read the Recommended Devices section below, where I discuss the different devices I have used. 

How It Works

Research shows that red and infrared light between the wavelengths of 632 nanometers (nm) and 1064 nm produce positive biological effects. For brain cells, the optimal range appears to be between 800 nm and 1000 nm, as these wavelengths can penetrate the scalp and skull and reach the brain (19, 20, 25-31).

The devices I have used fall within this range. 

The light emitted from the devices below stimulate a photochemical reaction within cells, which can accelerate the natural healing process and cause beneficial changes in behaviour (45).

How does it do this?

Mainly by supporting your mitochondria. 

As I’ve discussed before, mitochondria are considered the “powerhouses of the cell,” generating most of the energy in your body in the form of adenosine-5’- triphosphate (ATP). 

ATP is your body’s main source of cellular fuel. You are constantly using it, and your brain needs enough of it to work properly. 

Proper mitochondrial function and ATP production is critical for neuroprotection, cognitive enhancement, and the prevention and alleviation of several neurological and mental disorders (46).

And research demonstrates that transcranial LLLT supports mitochondrial function and significantly increases the production of ATP in the brain (3-5, 8-10, 13-17, 21-22, 34, 45).

Your mitochondria contain photoacceptors that absorb the photons from light and convert them into ATP – energy that can be used to perform cellular tasks and biological processes (39, 40).

This process is comparable to plant photosynthesis, during which sunlight is absorbed by plants and converted to energy for the plants to grow (23, 24). 

By stimulating the mitochondria and producing more ATP, LLLT gives brain cells extra ATP energy to work better and heal and repair themselves.

On top of this, LLLT has also been shown to:

• Increase neurogenesis, brain-derived neurotrophic factor (BDNF) and nerve growth factor (NGF) (1, 41, 42)

• Reduce inflammation (1, 35, 37, 41)

• Decrease free radicals and oxidative stress in the brain (2)

• Increase blood flow and circulation, including within the frontal cortex (6, 18, 32)

• Reduce pain by increasing our body’s endorphins (natural opioids and natural pain relievers) (7, 36)

• Increased rate of oxygen consumption in the frontal cortex (32, 100)

• Increase serotonin (38)

My Experience and What You Should Expect

LLLT is one of the most impactful and helpful actions I took to optimize my brain and mental health.

By the time I was off all psychiatric medications, I had lost a lot of my full cognitive capabilities. Thankfully, LLLT helped restore them.

Here are some of the results I noticed:

• Increased cognitive function

• Sharper thinking

• Improved mood, concentration, alertness

• Less fatigue and reduced need for sleep

• More mental motivation, endurance and productivity

Overall, it improved my mental constitution. I didn’t get as fatigued and worn down as easily and I could focus and think harder for longer periods of time.

LLLT also has a cumulative effect. Your brain becomes stronger and more resilient over time as you do the treatment consistently.  

It allowed me to reduce the number of supplements I was taking daily. I now realize that I needed the treatment for many years, but I just didn’t know it existed.

Luckily, I started treating myself on a regular basis and have never felt better. 

Many serious brain injuries and mental illnesses can be successfully treated with LLLT, including depression, anxiety, post-traumatic stress disorder, traumatic brain injury, post-concussion syndrome, stroke and Alzheimer's disease.

I explore how LLLT has been shown to help each of these disorders below. Feel free to skip to the disorder you're struggling with to learn more.

Depression and Anxiety

Studies in rats and humans provide evidence that LLLT improves mood and decreases depressive symptoms.

In 2009, researchers took 10 patients with a history of major depression and anxiety (including post-traumatic stress disorder and substance abuse) and applied LLLT to their foreheads for four weeks. At the end of the study, six of the 10 patients experienced a remission of their depression, and seven of the 10 patients experienced a remission of their anxiety. There were no observable side effects (54). 

“The data supports that LLLT to the head constitutes a promising neurotherapeutic tool to modulate behaviour in a non-invasive manner.”

— Dr. Julio C. Rojas, MD, PhD, University of California

This makes sense considering that several studies show that depression is linked to abnormal blood flow in the frontal cortex of the brain, and LLLT increases blood flow and circulation (47, 53). 

Other studies have shown that participants report a significant increase in positive emotions and a reduction in depressive symptoms for two weeks after LLLT treatment (55-57). 

Sufferers of traumatic brain injury (TBI) also experience a decrease in depression, anxiety, irritability and insomnia, and an overall improvement in quality of life, because of LLLT (58, 59).  

I personally experienced all of these results.

Traumatic Brain Injury

Traumatic brain injury (TBI) is a growing health concern. An estimated 1.7 million people sustain a TBI annually in the U.S. (60). 

Mild TBIs (concussions) make up 75 per cent of all brain injuries. Military personnel deployed to Iraq and Afghanistan frequently experience mild TBI while overseas, and many months after they return home, they often struggle with PTSD, depression and anxiety (61, 62). 

And research shows that transcranial LLLT can help (63). 

I personally experienced this. In 2010, I suffered multiple concussions while living in a moldy home, and thankfully LLLT helped me recover from post-concussion syndrome.

A number of human studies show that patients with chronic mild TBI experience improved cognition, memory and sleep with LLLT treatment. 

One study examined whether LLLT could help 11 patients with chronic mild TBI symptoms. They all had cognitive dysfunction, and four of them had multiple concussions like I did. 

After 18 LLLT sessions, their cognition, memory and verbal learning improved. Participants also said they slept better and had fewer PTSD symptoms. Coworkers, friends and family reported improved social, interpersonal, and occupational functioning (65). 

If LLLT was a drug, we would definitely be hearing about it.

In another study, 10 people with chronic TBI were given 10 treatments of LLLT (810 nm) and witnessed a reduction in headaches, cognitive dysfunction, sleep problems, anxiety, depression and irritability (66). 

There have also been a few case studies showing beneficial effects of transcranial LLLT in TBI patients (67, 68):

“Seven years after closed-head TBI from a motor vehicle accident, case 1 (a 66-year-old woman) began transcranial LED treatments. Before LLLT treatment, she could focus on her computer for only 20 minutes. After eight weekly LLLT treatments, her focused computer time increased to 3 hours. She has treated herself nightly at home for 5.5 years now and maintains her improved cognition at age 72 years.”

“Case 2 (a 52-year-old retired, high-ranking female military officer) had a history of multiple closed-head injuries. Before beginning LLLT treatments, she was on medical disability for 5 months. After 4 months of nightly LLLT treatments at home, she returned to working full-time as an executive consultant with an international technology consulting firm and discontinued medical disability. Neuropsychological testing performed after 9 months of transcranial LED showed significant improvement in cognition and memory, as well as reduction in post-traumatic stress disorder symptoms.”

“Case 3 received 20 LLLT treatments over two months and experienced highly favourable outcomes with decreased depression, anxiety, headache, and insomnia, whereas cognition and quality of life improved.”

So LLLT can improve cognition, reduce costs in TBI treatment and be applied at home?

Hmm, sounds like something the pharmaceutical industry would not like people to know about – and something that would force them to lose a lot of life-long customers. 

Several mouse studies also show that transcranial LLLT can prevent cell death and increase neurological performance after TBI (69-72). 

Researchers believe that LLLT works so well for people struggling with TBI symptoms because mitochondria in the brain are significantly dysfunctional after TBI, resulting in an inadequate supply of ATP, and LLLT can support the mitochondria and increase ATP production (73-75, 79). 

There is also poor blood flow and oxygenation, and increased inflammation and oxidative stress in the brain after head injuries. This contributes to brain damage, but LLLT can help combat these problems, increase antioxidants, promote neurogenesis and relieve chronic symptoms (76-78, 80-83).

Alzheimer's Disease and Cognitive Impairment

Research shows that LLLT can boost performance and improve cognitive function, including attention and memory, in elderly people, young healthy people and animals.  

Preliminary studies demonstrate that LLLT could slow down the progression of Alzheimer’s disease by decreasing a protein in the brain that is linked to dementia (84-86, 94). 

Downregulation of brain-derived neurotrophic factor (BDNF) occurs early in the progression of Alzheimer's disease, and LLLT has been shown to prevent brain cell loss by upregulating BDNF (87). 

“LLLT could be used as a preventive intervention in people who present risk factors for Alzheimer’s disease, mild cognitive impairment, or a history of head trauma. In such patients, LLLT could be combined with cognitive intervention approaches.”

— Dr. Francisco Gonzalez-Lima, PhD, University of Austin, Texas

Researchers have also applied LLLT to middle-aged mice, and discovered that the memory and cognitive performance of the middle-aged mice improved so much that it was comparable with that of young mice. The researchers concluded that LLLT should be “applied in cases of general cognitive impairment in elderly persons” (5, 88). 

Several others studies have shown that LLLT significantly increases alertness, awareness and sustained attention, and improves short-term memory and reaction time. Study participants also made fewer errors during tasks and tests (89-91, 93, 95). 

Another study found that LLLT was just as effective as exercise at enhancing cognition, likely by providing neuroprotection and supporting the mitochondria (92, 96).

Stroke

Multiple studies show that LLLT can significantly reduce brain damage and improve recovery outcomes after a stroke (110-113). 

In one study, researchers applied LLLT over the entire surface of the head of stroke patients approximately 18 hours after a stroke. Five days after the stroke, they found significantly greater improvements in the LLLT-treated group. The improvements continued 90 days after the stroke. At the end of the study, 70% of the patients treated with real LLLT had a successful outcome compared with only 51% of the control subjects (114). 

Follow up studies with over 600 stroke patients found similar beneficial results. Researchers believe increase in the production of ATP is responsible for the improvements (115, 116, 117).  

Numerous studies also show that LLLT significantly reduces neurological problems and improves behaviour in rats and rabbits after stroke. It also increases the growth of new brain cells in these animals, improving their overall recovery (118-124).

Other Disorders

There are a number of other disorders that can also improve with LLLT treatment: 

• Parkinson’s disease (PD) – “Mitochondria in PD tissues are compromised, and LLLT could be developed as a novel treatment to improve neuronal function in patients with PD” (109).

• Amyotrophic lateral sclerosis (ALS) - Mitochondrial dysfunction and oxidative stress play an important role in motor neuron loss in ALS. Motor function significantly improved with LLLT in a group of people in the early stage of the disease (99).

• Autism – Linked to mitochondria dysfunction and inflammation, so LLLT would likely help (103, 104).

• Bipolar disorder – Linked to mitochondria dysfunction and inflammation (105, 106, 107)

• Schizophrenia – Linked to mitochondria dysfunction and inflammation (105, 106)

• Smoking Cessation – Check out this video.

• Alcoholism (101, 102)

• Opiate addiction (102)

• Headaches and migraines (108)

• Acne - This is unrelated to brain health but LLLT can also treat acne. Improving my diet helped me overcome my acne many years ago, but I definitely wish I had known about LLLT when I had it. An integrative physician I know has had a lot of success with her patients struggling with acne and other skin issues (97, 98).

Recommended Devices

I first discovered LLLT when reading Dr. Norman Doidge’s book, The Brain's Way of Healing: Remarkable Discoveries and Recoveries from the Frontiers of Neuroplasticity.

Dr. Doidge talks about the BioFlex Laser Therapy equipment, which costs tens of thousands of dollars.

I found an integrative physician who owned a Bioflex and I gave it a try. 

After a few sessions, I started experiencing beneficial effects.

So I decided to go ahead and buy my own LLLT devices for much cheaper.

I ended up finding and trying a number of different LLLT devices myself

They were much less expensive than the Bioflex, and I wanted to see how they compared to the Bioflex.

Many of the devices I bought didn't help me very much because they weren't powerful enough.

Most light devices aren't very effective at penetrating the skull.

But after a lot of research, and trial and error, I found devices that were powerful enough.

And they did help me.

And they provided me with the same brain and mental health benefits as the expensive Bioflex.

Here are the three devices I now recommend because they actually work:

• Optimal 1000 Brain Photobiomodulation Therapy Light (Combo Red/NIR) - This is a powerful device that shines 660 nm of red light and 850 nm of infrared light. Like I have, you can shine it on your forehead for 5 minutes every day. You can also shine it on other parts of your head and on your entire body, including on your thyroid, thymus gland and gut. I have experienced incredible benefits from doing this.

• Optimal 300 Brain Photobiomodulation Therapy Light (Combo Red/NIR) - This is a smaller and more convenient device that I have taken with me when travelling.

• Vielight Neuro Duo – This is a transcranial-intranasal headset with 810 nm of near infrared light. It penetrates deeper into brain tissue and is absorbed better by the central nervous system. If you decide to get this one, you can use the coupon code JORDANFALLIS for a 10% discount. Some research has shown a 20-fold higher efficiency of light delivery to the deep brain through the nose instead of transcranial application (125). Vielight has several different devices and you can also use the coupon code JORDANFALLIS for 10% off any of them.

Unlike most pharmaceuticals, LLLT is very safe, non-toxic and non-invasive, so you can easily try it on yourself without concern and see if it helps you like it has helped me (33, 34, 126). 

You can shine the light all over your head. But start slow and apply the light to different areas of your head for just 1-2 minutes, maybe even less if you’re really sensitive. Then work your way up to longer periods of time, perhaps 5-10 minutes per area. There’s no exact proper way to do this. Listen to your body and see how it affects you. 

It’s important to note that some people experience grogginess and fatigue after using LLLT. I experienced this the day after my first treatment. I was incredibly tired and lethargic. This was a sign that I did too much. 

If you feel extremely tired immediately after LLLT or the next day, take a break and do less next time. For example, if you applied light to your forehead for 3 minutes, then drop back down to 2 minutes for your next session. 

It is also important to cycle LLLT. The way it works is similar to exercise, so you need to take breaks in order to heal and get stronger. Using it everyday can cause a burnout effect. You can use it every other day to give your brain a chance to recover.

More Details on How I’ve Used the Optimal 1000 Therapy Light

Someone recently asked me for more details on how to use the Optimal 1000 Brain Photobiomodulation Therapy Light (Combo Red/NIR). So I thought I’d share what I told them here:

I usually hang the Optimal 1000 Brain Photobiomodulation Therapy Light (Combo Red/NIR) on my door, and then start by standing in front of it for about 10 minutes. I would say I'm about 1 or 2 feet away so that the light is shining on most of my body. I tend to prioritize my upper body though, particularly my thyroid, gut, thymus gland, and of course my head. But what I've found is that shining it on other parts of your body (besides my brain) actually leads to indirect cognitive benefits as well. So it's not just shining it on the brain that helps with cognitive function.

I will also sometimes turn my back to the light and shine it on my back and spine area, and on the back of my head, for about 5 to 10 minutes.

I also get much closer (perhaps about 2-3 inches away) and shine it just on my forehead for 4-5 minutes or so. It is safe to do this because our devices emit a very low, safe level of EMFs.

So what I usually do is 10 minutes on my entire body and then right after that, 5 minutes on my face/forehead. But it's completely fine to do them separately at different times of the day or on completely separate days if you want.

It's usually good to limit your exposure to a maximum of 20 minutes at a time though, because too much at one time can make you too tired and negate the beneficial effects.

The back of your head where your spine meets your skull is another great area to shine the light. I also like to shine the light on the sides of my head (around my ears) for a few minutes each.

Conclusion

Frankly, it’s ridiculous that this therapy is not more well-known and promoted by doctors. But like everything else on this website, you don’t have to wait for conventional medicine to catch up, and you can experiment with the LLLT devices yourself. There is a high benefit-to-risk ratio. 

I suspect that home-use application of LLLT will become much more popular in the coming years.

The remarkable effects of the treatment in healing the brain in a non-invasive manner, along with the fact that there is little evidence of any adverse side effects, suggests to me that it’s use will only increase.

At the same time, distrust in pharmaceuticals continues to grow because of uncertain efficacy and unbearable side effects. 

And as the Western population continues to age, the incidence of the degenerative brain diseases will only continue to increase, which will produce a severe financial and societal burden.

So people will realize they are at a disadvantage by not having their own device(s) and will start using them on a regular basis for optimal mental health and cognition.

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Jordan Fallis

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19 Natural Xanax Alternatives To Reduce Your Anxiety and Stress

In today's fast-paced world, feelings of anxiety and overwhelming stress are common. 

From sudden bouts of panic to prolonged periods of unease, anxiety affects millions worldwide. 

To combat these feelings, many turn to medications like Xanax, a widely prescribed drug that offers temporary relief. 

However, while effective, Xanax comes with its own set of side effects. 

It also has the potential for dependency, which prompts many to seek more natural solutions.

The allure of natural Xanax alternatives lies in their potential to alleviate anxiety without the accompanying risks of traditional medications like Xanax. 

This article will delve into these natural Xanax alternatives, presenting a holistic approach to managing anxiety and stress. 

Whether you're someone who's been on Xanax and is seeking a natural substitute, or you're merely curious about holistic health approaches, this guide aims to enlighten and offer choices for a calmer, more balanced state of mind.

Continue reading to learn more.

Why There’s A Growing Need for Natural Xanax Alternatives

Xanax, also known as alprazolam, has undoubtedly provided relief to countless individuals who struggle with anxiety. 

This benzodiazepine is known for its rapid onset of action. 

It’s very effective at reducing symptoms of anxiety and panic. 

But like many prescription medications, it's not without its drawbacks.

For starters, Xanax can present a range of side effects. This includes drowsiness and dizziness, and even more severe issues like respiratory depression and memory problems (1). 

Over time, the body can build a tolerance to Xanax, meaning that higher doses may be required to achieve the same therapeutic effects. 

This, in turn, leads to physical dependence and addiction, where the body becomes reliant on the drug to function normally.

It's these potential pitfalls of Xanax that lead many to search for alternatives. 

Natural solutions can often be gentler on the body and mind, with fewer side effects. They can also promote overall well-being instead of just simply suppressing symptoms. 

Plus, natural remedies often encompass broader lifestyle changes. This empowers individuals to take control of their mental health in diverse ways, from dietary shifts to mindfulness practices.

In a society increasingly leaning towards organic, chemical-free, and holistic approaches to well-being, interest in natural Xanax alternatives is both understandable and timely. 

In the next sections, I’ll explore these natural Xanax alternatives in depth.

The Best Plant and Herbal Alternatives to Xanax

1. Passion Flower

Passion flower is scientifically known as Passiflora incarnata.

It’s been used for centuries as a remedy for various ailments, mainly for its calming and sedative properties. 

As a result, it presents a promising natural alternative to pharmaceutical drugs like Xanax.

Passion flower contains compounds that have sedative properties, which can help reduce anxiety. 

It's believed to increase levels of gamma-aminobutyric acid (GABA) in the brain. GABA lowers the activity of some brain cells, promoting a sense of relaxation (2). 

Several studies have explored the effectiveness of passionflower in treating anxiety. 

In one study, researchers found that it can be just as effective as benzodiazepine drugs for generalized anxiety disorder (GAD) (3). 

Another showed that it can reduce pre-surgery anxiety, comparable to standard medications (4). 

Passion flower can be consumed in various forms, including teas, tinctures, capsules and liquid extracts.

I personally have experience with Passion flower. It was one of the first herbal remedies I took many years ago to manage my anxiety. That’s why it’s included in this anti-anxiety supplement.

Passion flower can be safely combined with other natural anti-anxiety remedies, amplifying its effects. 

For instance, combining it with lemon balm or valerian root can provide a more potent calming effect.

2. Valerian

Valerian root is a natural remedy and medicinal herb, derived from the Valeriana officinalis plant.

It has been used for thousands of years to treat various conditions. 

Its most celebrated use is for sleep disorders and anxiety.

As a result, Valerian root is an  attractive natural sedative and compelling alternative to drugs like Xanax.

In fact, it’s often called “Nature’s Valium”.

Similar to Passion flower, Valerian root affects GABA levels in the brain. By inhibiting the breakdown of GABA, Valerian can help calm anxiety (5). 

Numerous studies have delved into Valerian's effectiveness for anxiety. 

Researchers have found that Valerian reduces the physiological symptoms of anxiety, such as palpitations and trembling (6). 

Valerian is available in various preparations, including teas, tinctures, capsules, and tablets.

Along with Passion flower, Valerian was one of the first herbal remedies I took many years ago to manage my anxiety. I would take it at night to reduce anxiety and improve my sleep. It’s included in this anti-anxiety supplement.

Valerian can be combined with other natural remedies, such as lemon balm, to create synergistic effects, making it more potent than using it on its own.

3. Lemon Balm

Lemon balm, with its botanical name Melissa officinalis, is a perennial herb from the mint family. 

Its gentle lemon scent has made it popular in culinary dishes.

But beyond its aromatic allure, lemon balm has a longstanding reputation in herbal medicine.

It’s particularly known for its calming properties.

Research indicates that lemon balm can elevate mood, ease nervousness, and counteract anxiety-related stress (9). 

Much like Valerian and Passion flower, lemon balm is believed to positively influence GABA levels in the brain. As a result, it promotes relaxation and reduces overactivity in the nervous system (10). 

Scientific studies on lemon balm have showcased its benefits for anxiety. 

One particular study revealed that participants who consumed lemon balm reported improved mood and significantly reduced levels of anxiety (11). 

Lemon balm also contains compounds like rosmarinic acid, which possess neuroprotective properties (7-8). 

As a result, it can also improve cognitive performance and increase alertness (12). 

This makes it unique, as it calms the mind without causing drowsiness, a common side effect of many anti-anxiety medications.

Lemon balm works well in conjunction with other herbs. 

For instance, when paired with Valerian root, the combination can be particularly effective in treating insomnia and restlessness.

Lemon balm is included in this anti-anxiety supplement.

Beyond supplements and teas, lemon balm is also used in essential oil form for aromatherapy.

4. Lavender

Lavender, renowned for its signature scent and stunning purple hue, belongs to the Lavandula genus.

It’s been a staple in traditional medicine for centuries. 

Today, lavender stands out as a promising natural Xanax alternative. 

Multiple studies have revealed that lavender oil can effectively reduce generalized anxiety (13). 

In some research, the anxiety-reducing effects of lavender were found to be comparable to anti-anxiety medications (14). 

Silexan is a standardized lavender oil preparation available in oral capsule form. 

Clinical trials have shown that Silexan is effective at reducing anxiety. It even compares favorably to some conventional benzodiazepines and antidepressants, but without the potential for addiction or significant drowsiness (15). 

One of the most popular uses of lavender is in aromatherapy. 

Inhaling lavender essential oil has been linked to reduced stress and anxiety, and even improved sleep (16). 

This method offers immediate relief, especially in acute stress situations.

Some studies suggest that lavender can also enhance cognitive function, especially in high-stress situations. This positions it uniquely, as it offers both relaxation and mental clarity (17). 

Preliminary research suggests that lavender might have antidepressant properties as well (18). 

Beyond its oral and aromatic applications, lavender can be incorporated into massages, baths, or even as a topical solution.

5. Kava

Kava is derived from the roots of the Piper methysticum plant, found in the South Pacific islands.

It has a history deeply embedded in cultural rituals and traditional medicine. 

Its consumption typically results in a calming effect.

This makes it a popular natural remedy for anxiety and a contender to medications like Xanax.

The primary active compounds in Kava are kavalactones, which are believed to affect neurotransmitters in the brain, particularly GABA and dopamine (19). 

This influence can lead to feelings of calmness, relaxation, and euphoria.

Multiple clinical studies have investigated the effectiveness of Kava in treating anxiety. 

A systematic review of these studies indicated that Kava is a beneficial and effective treatment for anxiety. The researchers concluded it has positive effects similar to the effects of standard anti-anxiety medications (20-22). 

Kava is known to produce quick results, with many users reporting anxiety-reducing effects within an hour or even minutes of consumption. This rapid action can be especially helpful in acute anxiety situations.

However, kava still has the potential for side effects, especially skin problems at higher doses. My recommendation is to follow the instructions on the product that you buy and cycle kava on and off. 

I personally don’t take kava anymore because I get a weird reaction from it and I found out I’m allergic to the plant.

6. Ashwagandha

Ashwagandha, also known as Withania somnifera, is a herb used in Ayurvedic medicine, an ancient Indian system of natural healing.

Often called the "Indian ginseng," this adaptogenic herb has been used for over 3,000 years to relieve stress, increase energy levels, and improve concentration. 

Many people today are turning to Ashwagandha as a natural alternative to pharmaceuticals like Xanax. 

Clinical trials have found that Ashwagandha can effectively reduce stress and anxiety (23). 

In some studies, the reduction in anxiety with Ashwagandha supplementation rivalled those achieved by some psychiatric drugs (24). 

One of the primary ways Ashwagandha combats stress and anxiety is by regulating cortisol levels. Cortisol is the body's primary stress hormone. Elevated cortisol, especially chronically, can lead to a myriad of health issues, including increased anxiety. 

Studies have shown that Ashwagandha can significantly reduce cortisol levels (25). 

Ashwagandha also possesses neuroprotective characteristics, supporting brain health, enhancing mood, and reducing the risk of neurodegenerative diseases (26). 

Ashwagandha is one of the main herbs I took to reduce stress and anxiety as I came off my psychiatric medications. 

It’s included in the Optimal Calm supplement.

7. Chamomile

Chamomile is an age-old herbal remedy. 

It’s commonly recognized as a soothing tea ingredient. 

But beyond its comforting aroma and flavor, chamomile holds therapeutic properties. 

As a result, it has been a staple in traditional medicine across various cultures, and it’s a potential alternative to pharmaceuticals like Xanax.

Chamomile contains apigenin, which is an antioxidant that binds to certain receptors in the brain, which then promotes relaxation and reduces insomnia. Its mild sedative effect is one reason why chamomile tea is a popular bedtime drink (27). 

Studies have shown that chamomile extract can help reduce symptoms of generalized anxiety disorder (GAD) (28). 

Some participants in these studies experienced a reduction in anxiety comparable to certain psychiatric drugs (29). 

Along with its anxiety-reducing properties, chamomile also exhibits antidepressant activity (30). 

Lastly, chronic inflammation is often linked to anxiety and mood disorders, and chamomile's potent anti-inflammatory properties can help counteract this (31).

Beyond teas, chamomile is available in various forms, including supplements, essential oils, and topical applications.

The Best Supplements and Nutrient Alternatives to Xanax

8. Magnesium

Magnesium is an essential mineral that’s required for over 300 enzymatic reactions in the body.

Its importance in supporting brain function makes it a notable natural Xanax alternative for managing anxiety.

Magnesium plays a critical role in the proper functioning of the nervous system.

By modulating the activity of NMDA receptors in the brain, magnesium can help regulate neural excitability, preventing overstimulation and promoting calmness (32). 

Chronic stress can deplete magnesium levels in the body (33). 

Conversely, adequate magnesium levels can help regulate the body's stress-response system (34). 

Magnesium is also involved in the synthesis of neurotransmitters like GABA, which are crucial for the regulation of anxiety and mood (35). 

Many individuals, especially in the Western world, are magnesium-deficient and would benefit from supplementation.

Magnesium is included in this supplement.

Magnesium works even better with vitamin B6. 

Research shows that combining magnesium with vitamin B6 can enhance the absorption and effectiveness of magnesium. And some studies suggest this combination can be particularly effective in alleviating anxiety (36-37). 

You should also make sure you’re eating magnesium-rich foods on a regular basis, including:

• Spinach

• Chard

• Pumpkin seeds

• Almonds

• Avocado

• Dark chocolate

• Bananas

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

Lastly, you can also increase your body’s intake of magnesium by taking Epsom salt baths.

9. Theanine

Theanine is an amino acid predominantly found in tea leaves (especially green tea).

It’s one of the reasons why tea gives you a very relaxed and less stimulating experience than coffee.

Theanine has gained attention for its calming and cognitive-enhancing properties. As a result, it’s a compelling natural option for those seeking relief from stress and anxiety.

Theanine has been shown to increase the production of alpha brain waves, which are associated with states of relaxed alertness. By promoting this brain wave activity, it can help ease the mind without causing drowsiness (38). 

Theanine also increases the production of certain neurotransmitters, such as dopamine, serotonin, and GABA. These neurotransmitters play a pivotal role in relaxation, mood regulation, and overall brain function (39). 

Studies have indicated that theanine can also help reduce the physiological responses to stress. Individuals taking theanine experience a reduction in heart rate and salivary immunoglobulin A, both of which typically spike during stress (40-41). 

Beyond its calming effects, theanine has been associated with improved focus, alertness, and cognitive performance, especially when taken in combination with caffeine.

If you’re interested in supplementing with theanine, this anti-anxiety supplement contains it.

10. Omega-3 Fatty Acids

Omega-3 fatty acids include EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

They are vital nutrients with an impressive array of health benefits. 

Many studies show that they significantly reduce brain inflammation; improve memory, mood and cognition; and protect against mild cognitive impairment, dementia and Alzheimer's disease.

They also play a key role in mood regulation and the alleviation of anxiety. 

Multiple studies have indicated that individuals with higher omega-3 intake or higher blood levels of omega-3s tend to have reduced symptoms of anxiety (42). 

Clinical trials have also shown promise in using omega-3 supplements to alleviate anxiety (43). 

Some studies suggest that omega-3 supplementation can reduce cortisol (a primary stress hormone) in response to stressful situations (44). 

Omega-3s also influence the release and function of neurotransmitters such as serotonin and dopamine, which are both essential for optimal mental health (45). 

As you may know, chronic inflammation has been linked to mood disorders, including anxiety. 

Omega-3s, especially EPA, exhibit potent anti-inflammatory effects, which can then benefit brain health and alleviate symptoms of anxiety (46). 

Omega-3s also play a protective role against the onset of anxiety and depression, particularly when consumed in adequate amounts from an early age (47). 

Omega-3 fatty acids are considered “essential fatty acids”, meaning your body cannot create them. You have to get them from food or supplements.

Food sources of omega-3 fatty acids include:

• Fatty fish like salmon, mackerel, and sardines

• Flaxseeds

• Chia seeds

• Walnuts

• Eggs

These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.

Supplements, like fish oil, are also commonly used to increase omega-3 intake.

11. B Vitamins

B vitamins are a group of water-soluble vitamins that are essential for optimal health.

They have long been recognized for their role in maintaining nerve function, supporting metabolism, and aiding cellular processes. 

As research progresses, there's growing evidence linking adequate B vitamin intake with improved mood and reduced anxiety.

While they don't directly replace medications like Xanax, B vitamins can be an instrumental part of a holistic approach to mental health. 

The nervous system relies heavily on B vitamins, especially B1 (thiamine), B3 (niacin), and B12, for its proper function. Deficiencies can lead to symptoms such as anxiety (48). 

Certain B vitamins, notably vitamin B6 (pyridoxine), are involved in the synthesis of neurotransmitters such as serotonin, dopamine, and GABA. All of these neurotransmitters play a crucial role in mood regulation and anxiety control (49). 

The adrenal glands, responsible for releasing stress hormones, require adequate amounts of vitamin B5 (pantothenic acid) for proper function. Maintaining optimal adrenal health by supplementing with Vitamin B5 can help in managing the body's stress response (50). 

B vitamins can be found in a variety of foods. Meats, seeds, nuts, and dark leafy greens are all excellent sources.

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

B vitamins are also included in the Optimal Calm supplement.

12. Probiotics

Probiotics are beneficial bacteria and yeasts. They have historically been lauded for their role in digestive health.

But recent scientific advances have discovered a fascinating connection between your gut microbiome and your brain, often referred to as the "gut-brain axis."

The gut and the brain communicate through multiple pathways, including the vagus nerve, neurotransmitters, and the immune system (51-53). 

This bi-directional communication means that the state of your gut can influence your mental health. 

Many neurotransmitters are predominantly produced in the gut. As a result, probiotics can influence the production and modulation of these neurotransmitters (54). 

An imbalanced gut can also lead to chronic inflammation, which is increasingly linked to various mood disorders, including anxiety. 

Probiotics can help restore balance to the gut microbiome, reducing inflammation and its detrimental effects on your mental health (55). 

Some studies even suggest that individuals with a balanced gut microbiome have a healthier physiological response to stress, which includes a more regulated cortisol (stress hormone) response (56). 

Multiple clinical trials have investigated the effects of specific probiotic strains on mood and anxiety. Researchers have found that certain strains can alleviate anxiety and improve overall mood (57). 

Lastly, a balanced gut can more efficiently absorb essential nutrients, including those vital for brain function and mental health, such as B vitamins, magnesium, and omega-3 fatty acids (58). 

Fermented foods like yogurt, kefir, sauerkraut, kimchi, miso, and tempeh are rich natural sources of probiotics. Incorporating these foods into your diet can support a balanced gut microbiome.

You can also take a probiotic supplement, such as Optimal Biotics. 

Check out this article for several other ways to increase the good bacteria in your gut.  

And if you struggle with anxiety, here are 9 probiotic strains that can help.

The Best Lifestyle Alternatives to Xanax

13. Meditation

The ancient practice of meditation, deeply rooted in numerous cultures and traditions, has stood the test of time. 

With modern scientific methodologies, we're now beginning to understand its profound beneficial effects and its ability to reduce stress and anxiety.

While meditation is not a direct pharmaceutical alternative like Xanax, consistent meditative practice offers meaningful benefits.

Neuroimaging studies have shown that consistent meditation can lead to changes in the structure and function of the brain. 

During a meditation session, areas of the brain associated with stress and anxiety show reduced activity (59). 

Regular meditation practice can also bolster the parasympathetic (or "rest and digest") nervous system, promoting relaxation and counteracting the effects of the stress-induced "fight or flight" response (60). 

Research shows that being in the present moment can reduce rumination (repetitive thinking about the past) and excessive worry about the future (61). 

Meditation can also stimulate the production of neurotransmitters like serotonin, dopamine, and endorphins, all of which play roles in the mitigation of anxiety (62). 

For best results, you should aim for at least 10-20 minutes of meditation per day.

If you're new to meditation, start with just a few minutes each day and then gradually increase the time as you become more comfortable with the practice.

And remember, consistency is key. Like physical exercise, the benefits of meditation are often most pronounced with regular and consistent practice.

There are various forms of meditation, including mindfulness-based stress reduction (MBSR), transcendental meditation, and loving-kindness meditation. It can take some exploration to find which method resonates with you.

Meditation is personally one of my favorite daily activities to maintain optimal brain function and mental health.

I personally use and recommend the Muse headband to meditate. It gives you real-time feedback while you meditate. It makes meditation a lot more fun and tolerable. 

I previously wrote about it here, and you can get it through the Muse website.

14. Deep Breathing

Breathing, a fundamental life process, often goes unnoticed. 

Yet, the manner in which we breathe can greatly influence our physiological and psychological state. 

Deep breathing exercises, sometimes referred to as diaphragmatic or abdominal breathing, have been practiced across various cultures and traditions as a method to calm the mind.

While they're not an exact substitute for medications like Xanax, they can still be a potent tool in managing your anxiety and stress.

Shallow or rapid breathing is a typical response during stressful situations, activating the sympathetic ("fight or flight") nervous system. 

Deep breathing exercises, on the other hand, stimulate the parasympathetic nervous system, which counteracts stress and promotes relaxation (63). 

Concentrating on your breath can bring attention to the present moment, reducing ruminative thoughts about the past or worries about the future.

Deep breathing also lowers levels of cortisol, the primary stress hormone in the body, which then leads to reduced anxiety (64). 

Lastly, breathing exercises can stimulate the release of endorphins, leading to feelings of relaxation (65). 

Initially, it might feel unnatural or even challenging to breathe deeply, especially if you’re used to shallow breathing. But regular practice can help in making deep breathing a more spontaneous response to stress.

There are various deep breathing techniques, such as the 4-7-8 method (inhale for 4 seconds, hold for 7, exhale for 8), box breathing, and paced respiration. You’ll need to experiment to find which technique works best for you. 

For beginners, guided deep breathing sessions, available through apps or online videos, can also be helpful.

The best way to know if you’re on the right track is by using the EmWave2 device. It’s a biofeedback device that assists you in pacing your breathing. I previously wrote about the benefits of using the device here. You can get it through the HeartMath website.

15. Yoga

As the popularity of yoga has spread globally, scientific studies have begun to validate its effectiveness as a tool for optimal mental health. 

While yoga isn't a direct pharmaceutical counterpart to Xanax, its consistent practice can substantially aid in managing anxiety and stress.

Many yoga practices activate the parasympathetic nervous system, which is responsible for relaxation and recovery. This counteracts the "fight or flight" stress response driven by the sympathetic nervous system (66). 

Yoga also stimulates the production of endorphins, which can lead to a reduction in stress and anxiety (67). 

There are many styles of yoga. Depending on your needs and preferences, it might take some time to find the most suitable style for you.

While many find anxiety relief through yoga, it might not resonate with everyone.

Despite all the great research behind yoga, I’m personally not a big fan of it. A lot of people swear by it but it’s just not for me. I prefer meditation and tai chi.

16. Tai Chi

Originating in ancient China, Tai Chi is often described as "meditation in motion." 

It embodies a form of martial art and includes a series of gentle physical exercises and stretches.

While Tai Chi does not function as a direct replacement for medications like Xanax, its integration of movement and mindfulness offers substantial benefits for those grappling with anxiety and stress.

Regular practice of Tai Chi has been shown to reduce levels of the stress hormone cortisol. As a result, individuals can experience decreased feelings of stress and anxiety (68). 

For beginners, it's beneficial to learn Tai Chi under the guidance of a qualified instructor. This ensures proper form and maximizes the benefits.

Just like any practice, the benefits of Tai Chi are best realized with regular and consistent practice.

17. Exercise

Exercise is a universal remedy with a myriad of benefits for both the body and the mind. 

Its ability to alleviate anxiety and stress is backed by a wealth of scientific evidence, and it’s an attractive natural alternative to medications like Xanax.

Regular exercise can help regulate and reduce the release of cortisol, the primary stress hormone, promoting a more balanced emotional state (69). 

Engaging in physical activity stimulates the release of endorphins, which foster a sense of wellbeing (70). 

Physical activity can also help regulate the autonomic nervous system. A balanced autonomic nervous system means there’s a healthy balance between the sympathetic (fight or flight) and parasympathetic (rest and digest) responses (71). 

The best type of exercise is one that you’ll enjoy and stick with. Whether it’s walking, jogging, cycling, swimming, dancing, or weightlifting, personal preference plays a crucial role in adherence.

Exercise also increases nerve-growth factor, orexin, GABA, GDNF, and reduces inflammation in the brain.

Not surprisingly, exercise is recommended by many experts as their number one piece of advice for optimal brain function and mental health.

18. Limit Caffeine

Caffeine is commonly found in coffee, tea, energy drinks, and certain medications.

It is a central nervous system stimulant that affects millions of people daily. 

Cutting back or eliminating caffeine can serve as a natural approach to reducing anxiety, making it a lifestyle alternative to medications like Xanax. 

While many people love that caffeine makes them more alert and energetic, caffeine also exacerbates symptoms of anxiety, such as feelings of nervousness, restlessness, and increased heart rate (72). 

For those prone to panic attacks, excessive caffeine can trigger these episodes or intensify their severity due to its excitatory effects on the nervous system (73). 

Keep in mind that individuals metabolize caffeine at different rates and have varying thresholds for its effects. Some people might be particularly sensitive to caffeine and experience heightened anxiety even with small amounts.

However, it’s important to point out that coffee is definitely good for brain function. There is a lot of research showing it is very healthy and can be protective against dementia.

I used to not be able to handle any coffee at all. But now that I'm healthy, I can handle it just fine. I drink one cup of high-quality coffee most mornings.

But if you’re struggling with chronic stress and anxiety, I wouldn’t recommend high doses of caffeine.

My recommendation is to limit your caffeine intake, have caffeine-free days, and/or stop caffeine consumption several hours before bedtime to prevent potential sleep disruptions.

An alternative solution is to consume the whole coffee fruit, instead of drinking coffee.

Concentrated coffee fruit extract doesn’t contain caffeine, but it does contain several healthy compounds not found in coffee beans themselves.

Scientists have discovered that ingesting whole coffee fruit concentrate significantly increases brain function. 

Coffee fruit concentrate can be found in the Optimal Brain supplement.

19. Limit Alcohol

Alcohol is often viewed as a social lubricant, a means to relax, or even a temporary escape from the stresses of life. 

While it might offer short-term relief from anxiety for some individuals, the long-term relationship between alcohol and anxiety is more complicated.

In many instances, limiting or abstaining from alcohol can be a constructive step towards managing anxiety, presenting itself as a natural lifestyle alternative to medications like Xanax.

While alcohol can induce feelings of relaxation and euphoria initially, as its effects wear off, it can lead to increased heart rate, dehydration, and a surge in stress hormones, which can amplify feelings of anxiety (74). 

Alcohol alters levels of neurotransmitters in the brain, including serotonin and GABA. These imbalances can then result in increased anxiety levels later (75). 

Alcohol also disrupts the blood-brain barrier, and increases inflammation and oxidative stress in the brain. 

There are ways to protect your brain from alcohol, but you’re better off avoiding it completely or significantly reducing your consumption if you’re trying to reduce anxiety. I personally don’t drink alcohol at all anymore. It’s just not worth it. 

If you do decide to drink it, this post explains that some types of alcohol are better than others.

The Benefits of Natural Alternatives to Xanax

Natural remedies for anxiety and stress have been employed for centuries across various cultures, each with its own set of plant-based remedies, relaxation techniques, and holistic philosophies. 

As modern medicine evolves, it has begun to embrace, study, and confirm the benefits of some of these age-old practices. 

Here are some prominent advantages of the natural alternatives I listed above:

Fewer Side Effects: One of the most significant draws towards natural remedies is the reduced risk of side effects. Unlike psychiatric drugs, which can sometimes cause drowsiness, dependency, or other adverse reactions, natural alternatives are typically gentler on the body.

Support Overall Wellbeing: Natural remedies often go beyond just treating a specific symptom. They can enhance overall health by promoting better sleep, improved digestion, and bolstered immunity. For instance, herbs like Ashwagandha not only reduce anxiety but also help balance hormones and boost immune function.

Synergistic Effects: Some natural treatments, especially when combined, can have a synergistic effect, meaning the combined impact is greater than the sum of their individual effects. For instance, combining meditation with a balanced diet can lead to better mental clarity and reduced anxiety than either approach alone.

Sustainable & Preventative: Natural alternatives can be part of a long-term strategy to manage and even prevent anxiety. By incorporating habits like regular exercise or mindfulness practices, individuals can build resilience against future stressors.

Empowerment & Autonomy: Taking a proactive stance by using natural remedies can lead to a sense of empowerment. It fosters a mindset of active participation in one's healing journey, creating a deeper connection between mind and body.

Holistic Approach: Natural methods often look at the body as a whole interconnected system, addressing the root causes of anxiety instead of merely suppressing the symptoms. This holistic perspective ensures that the underlying issues are addressed, leading to more profound and lasting relief.

Flexibility & Personalization: The plethora of natural remedies available means individuals can tailor their approach to fit their unique needs and preferences. This flexibility can lead to more effective and personalized treatments.

In summary, natural alternatives offer a multifaceted approach to handling anxiety and stress. 

While they may not replace traditional treatments in every scenario, they provide valuable tools that can either complement conventional therapies or serve as primary methods of care for those seeking a more organic route to mental and emotional equilibrium.

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Jordan Fallis 

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(29) https://pubmed.ncbi.nlm.nih.gov/19593179/ 

(30) https://pubmed.ncbi.nlm.nih.gov/22894890/ 

(31) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/ 

(32) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198864/ 

(33) https://pubmed.ncbi.nlm.nih.gov/23950577/ 

(34) https://pubmed.ncbi.nlm.nih.gov/28445426/ 

(35) https://pubmed.ncbi.nlm.nih.gov/18799816/ 

(36) https://pubmed.ncbi.nlm.nih.gov/16712775/ 

(37) https://pubmed.ncbi.nlm.nih.gov/10746516/ 

(38) https://pubmed.ncbi.nlm.nih.gov/18296328/ 

(39) https://pubmed.ncbi.nlm.nih.gov/9566605/ 

(40) https://pubmed.ncbi.nlm.nih.gov/16930802/ 

(41) https://pubmed.ncbi.nlm.nih.gov/16930802/ 

(42) https://pubmed.ncbi.nlm.nih.gov/21784145/ 

(43) https://pubmed.ncbi.nlm.nih.gov/21784145/ 

(44) https://pubmed.ncbi.nlm.nih.gov/10419086/ 

(45) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/ 

(46) https://pubmed.ncbi.nlm.nih.gov/28900017/ 

(47) https://pubmed.ncbi.nlm.nih.gov/24757497/ 

(48) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/ 

(49) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9188522/ 

(50) https://pubmed.ncbi.nlm.nih.gov/18520055 

(51) https://pubmed.ncbi.nlm.nih.gov/29593576/ 

(52) https://pubmed.ncbi.nlm.nih.gov/25860609/ 

(53) https://pubmed.ncbi.nlm.nih.gov/26030851/ 

(54) https://pubmed.ncbi.nlm.nih.gov/25860609/ 

(55) https://pubmed.ncbi.nlm.nih.gov/27491067/ 

(56) https://pubmed.ncbi.nlm.nih.gov/15133062/ 

(57) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5319175/ 

(58) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4756104/ 

(59) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3184843/ 

(60) https://pubmed.ncbi.nlm.nih.gov/19451642/ 

(61) https://onlinelibrary.wiley.com/doi/abs/10.1093/clipsy.bph077 

(62) https://pubmed.ncbi.nlm.nih.gov/9395623/ 

(63) https://pubmed.ncbi.nlm.nih.gov/30245619/ 

(64) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/ 

(65) https://pubmed.ncbi.nlm.nih.gov/30245619/ 

(66) https://pubmed.ncbi.nlm.nih.gov/22365651/ 

(67) https://pubmed.ncbi.nlm.nih.gov/20105062/ 

(68) https://pubmed.ncbi.nlm.nih.gov/17968296/ 

(69) https://pubmed.ncbi.nlm.nih.gov/18787373/ 

(70) https://pubmed.ncbi.nlm.nih.gov/18296435/ 

(71) https://pubmed.ncbi.nlm.nih.gov/10831999/ 

(72) https://pubmed.ncbi.nlm.nih.gov/15448977/ 

(73) https://pubmed.ncbi.nlm.nih.gov/21797659/ 

(74) https://pubmed.ncbi.nlm.nih.gov/12605072/ 

(75) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6826824/

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The Remarkable Antioxidant That Can Help Treat 6 Mental Illnesses

When I went to the doctor years ago for help with my concussion symptoms and mental health challenges, he offered me two options – addictive sleeping pills or antidepressants.

That was it.

I was left in the dark.

I had no other options and nowhere to turn, so I had to take the medication.

Years later, I now know there are many other options and solutions.

N-acetyl-cysteine (NAC), a cheap amino acid and antioxidant, is an effective way to deal with the root cause of mental illness and sub-optimal cognition.

What's N-Acetylcysteine? How Can It Help The Brain?

N-acetyl-cysteine (NAC) is a modified form of the amino acid cysteine and helps your body produce glutathione.

Glutathione is a powerful antioxidant that supports liver detoxification and reduces free radicals in the body. 

Over the past 30 years, high doses of NAC have been used in emergency rooms to combat acetaminophen (Tylenol) toxicity (1, 2). 

But there is also an overwhelming amount of evidence showing that NAC can help treat a number of neurological and psychiatric disorders, and it helped me years ago when I was trying to recover from mental illness and post-concussion syndrome. 

A systematic review of all of the evidence suggests that NAC is effective at treating the following conditions (4, 6, 18, 19):

•    Major depressive disorder
•    Bipolar disorder
•    Drug addiction
•    Obsessive-compulsive disorder
•    Autism
•    Schizophrenia
•    Alzheimer's disease
•    Certain forms of epilepsy (progressive myoclonic)

NAC also reduces the severity of mild traumatic brain injury in soldiers, and animal studies show that it can improve cognition after moderate traumatic brain injury (5). 

Disorders such as anxiety and attention deficit hyperactivity disorder have preliminary evidence but require larger studies (4, 6). 

Overall, it’s clear to me that NAC should be a first-line treatment for mental illness.

My recommendation: I used to take 1200 mg of NAC every day to manage my long-term mental health. It was very helpful at one point in time. I no longer need to take it anymore because I’m completely recovered and well. It’s just not necessary for me anymore because I’m healthy. However, when I was taking it, I eventually started experienced some side effects due to heavy metal redistribution. Studies show that people benefit from taking anywhere between 500 mg to 3000 mg daily or every other day. But I find that many people actually do better when they take a lower dose because high doses of NAC can sometimes redistribute heavy metals into the brain. You’ll obviously want to avoid this. I now recommend people take just 250 mg of NAC, which can be found in the Optimal Antiox supplement. Optimal Antiox also contains a number of other antioxidants and nutrients that can support your brain and mental health. Optimal Antiox also includes leucine, which is an amino acid. Taking leucine with NAC prevents mercury from being reabsorbed into the central nervous system.

How Is It So Effective At Treating All These Mental Health Conditions?

First of all, it's important to note that NAC seems to target biological pathways that are common across all mental disorders.

Here are some possible explanations for its effectiveness:

• NAC has anti-inflammatory properties, and inflammation has been linked to depression and other mental health disorders (12, 13).

• NAC has also been shown to successfully cross the blood-brain-barrier and raise glutathione levels in the brain. Low levels of glutathione in the brain have been linked to a number of psychiatric disorders (8-11, 17-19, 24).

• High levels of oxidative stress have been identified in the brains of patients with a variety of psychiatric illnesses. Increasing brain glutathione by supplementing with NAC can help reduce this oxidative stress and protect neurons from oxidative damage (20-23, 25).

• Lastly, NAC may be having beneficial effects on patients by reducing glutamate, a major excitatory neurotransmitter in the brain that can lead to overstimulation (14-16, 26).

Therefore, if you take NAC, you're giving your body an efficient way to soak up excess glutamate. You’re also reducing oxidative stress and inflammation by giving it glutathione. As a result, this helps alleviate a number of different mental health problems. 

Below, I’ll lay out some of the research exploring NAC as a possible treatment for six mental health problems. Feel free to skip to your condition to learn about it. 

Depression and Bipolar Disorder

Here is some of the research looking into NAC as a possible treatment for depression and bipolar disorder:

• A randomized controlled trial examined 149 individuals with moderate depression. They received two grams of NAC or placebo. Before treatment, the estimated mean depression score was 19.7. At the end of the 8-week study, the score had decreased to 11.1. Individuals who received NAC witnessed improvements in functioning and quality of life (27).
  

• Another randomized controlled trial looked at 75 patients with bipolar disorder. Two grams of NAC or placebo was given for 6 months. At the end of this period, the group who received NAC saw a reduction in their depression and significant improvements in their global, social and occupational functioning. The improvements were rated as “medium to high” and it was concluded that "NAC is a safe and effective augmentation strategy for depressive symptoms” (28).
  

• Several other studies have examined the effects of NAC on bipolar disorder (including mania) and found that two grams of NAC daily significantly improves and even causes a full remission of both depressive and manic symptoms (29-31).

It’s important to note that some of these studies lasted 6 months, which is a very long time for randomized control trials. And all of the studies had beneficial effects and zero severe side effects. That’s quite impressive.

All of the above research makes sense in light of a meta-analysis that found that patients with bipolar disorder have significantly higher levels of oxidative stress and glutamate in their brain.

A number of mood-stabilizing medications aim to decrease glutamate, yet they come with numerous side effects (14-16, 26, 27, 32, 33).

And as I've discussed before, certain antidepressants can deplete glutathione, which further increases oxidative stress. 

Addiction

Substance abuse and addiction are very costly. Yet there are hardly any efficient treatments that prevent relapse. 

But a lot of research is emerging demonstrating a link between oxidative stress and drug addiction, and how NAC can help manage it (66-68). 

• In a small study, 13 people abstaining from cocaine were given 2,400 mg of NAC or placebo over two days. The participants who received NAC witnessed a significant reduction in their withdrawal symptoms and cravings for cocaine (34). Follow-up studies also showed that NAC reduced desire and interest in cocaine (35, 36).

• Smokers voluntarily reduce their cigarette use by around 25% after two weeks of supplementing with 2,400 mg of NAC (37, 65).

• And it’s not just addiction to drugs. NAC also shows promise for the treatment of gambling addiction. A randomized control trial with 27 pathological gamblers showed that gamblers who supplemented with NAC scored 60% lower on the “Obsessive Compulsive Scale for Pathological Gambling." (38).

Here are 8 other nutrients that can help with addiction.

Obsessive-Compulsive Disorder (OCD)

Not surprisingly, there are brain similarities among people who suffer from addiction and obsessive–compulsive disorder (OCD).

Just like addiction, higher levels of oxidative stress and glutamate are found in people with OCD (39-44). 

The standard treatment for OCD is a combination of antidepressants and psychotherapy.

But around 20% of patients don’t get better with this combination, and many suffer from a variety of drug side effects (45). 

Since NAC is inexpensive and widely available, it’s clear that it has significant advantages for patients.

I also encourage you to check out this article for 21 other ways to treat OCD.

Autism

Autism is a touchy subject. So let me start out by saying that NAC will not cure autism. Autism has many different causes and contributing factors.

However, NAC will likely improve some autistic symptoms. 

Multiple studies suggest that NAC is a well-tolerated treatment for autistic individuals and can reduce their irritability (46-48). 

Like the disorders above, research has found that autistic individuals have higher levels of oxidative stress and lower levels of the antioxidant glutathione in their brains, making it likely that NAC will help them (49-55). 

There is also lots of evidence suggesting that too much glutamate in the brain contributes to autistic symptoms. As discussed earlier, glutamate in a major excitatory neurotransmitter in the brain. It is also the precursor to GABA, a calming neurotransmitter that reduces anxiety. 

There is an enzyme that converts glutamate to GABA, and researchers have found that this enzyme is lower in individuals on the autism spectrum. This leads to more glutamate and less GABA, and therefore much more excitation. Not surprisingly then, glutamate antagonists (e.g. NAC) have been shown to reduce symptoms of autism, bringing them more into balance (56-60). 

Since oxidation and glutamate are abnormally elevated in persons with autism, NAC can kill two birds with one stone by providing an antioxidant effect and reducing glutamate levels in the brain of autistic individuals. 

Schizophrenia

The last mental disorder I’m going to explore is schizophrenia. There is a good amount of research suggesting that NAC can help with this condition as well.

• Researchers gave 2 grams of NAC to schizophrenic patients during a six-month randomized control trial. The participants who received NAC experienced improvements in their symptoms, and many of them did not experience improvements from other treatments. They demonstrated improvements in insight, self-care, social interaction, motivation, and stabilization of mood. Follow-up studies found similar results (62, 63, 70).
  

• I found one study that explored NAC’s ability to change schizophrenic patient’s electroencephalogram (EEG) synchronicity – a measure of electrical activity within the brain that I discussed in my post about neurofeedback (69).
  

• I also found a case report of a young woman with treatment-resistant schizophrenia who showed significant improvements in symptoms by taking just 600 mg of NAC every day (64).

This makes sense considering there is an expanding body of evidence suggesting oxidative stress occurs in individuals with schizophrenia. Some research shows that the more oxidative stress a schizophrenic patient experiences, the worse their symptoms get. And several studies indicate that NAC may benefit schizophrenics by increasing glutathione and reducing glutamate (61, 71-74).

Conclusion

Overall, oxidation and glutamate are often abnormally elevated in people with a wide range of neurological and psychiatric disorders. 

NAC may correct these underlying problems by generating the antioxidant glutathione and reducing the excitatory neurotransmitter glutamate.

If you suffer from depression, bipolar disorder, OCD, drug addiction or autism, you could start taking it and see if it helps you. If it helps, keep taking. If not, then try something else. 

Many of the studies also suggest that NAC enhances the effectiveness of psychiatric medications. So if you're already on medication, NAC and your medication will likely work better together.

My recommendation: I used to take 1200 mg of NAC every day to manage my long-term mental health. It was very helpful at one point in time. I no longer need to take it anymore because I’m completely recovered and well. It’s just not necessary for me anymore because I’m healthy. However, when I was taking it, I eventually started experienced some side effects due to heavy metal redistribution. Studies show that people benefit from taking anywhere between 500 mg to 3000 mg daily or every other day. But I find that many people actually do better when they take a lower dose because high doses of NAC can sometimes redistribute heavy metals into the brain. You’ll obviously want to avoid this. I now recommend people take just 250 mg of NAC, which can be found in the Optimal Antiox supplement. Optimal Antiox also contains a number of other antioxidants and nutrients that can support your brain and mental health. Optimal Antiox also includes leucine, which is an amino acid. Taking leucine with NAC prevents mercury from being reabsorbed into the central nervous system.

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

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References:

1.    http://www.ncbi.nlm.nih.gov/pubmed/677146/ 
2.    Atkuri, K.R., et al. “N-Acetylcysteine — a safe antidote for cysteine/glutathione deficiency”. Current Opinion in Pharmacology Vol. 7, No. 4 (2007): 355–359.
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24.    Holmay, M.J., et al. “N-Acetylcysteine boosts brain and blood glutathione in Gaucher and Parkinson diseases”. Clinical Neuropharmacology Vol. 36, No. 4 (2013): 103–106.
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26.    Gigante, A.D., et al. “Brain glutamate levels measured by magnetic resonance spectroscopy in patients with bipolar disorder: a meta-analysis”. Bipolar Disorders Vol. 14, No. 5 (2012): 478–487.
27.    Berk, M., et al. “The efficacy of N-acetylcysteine as an adjunctive treatment in bipolar depression: an open label trial”. Journal of Affective Disorders Vol. 135, No. 1–3 (2011): 389–394.
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30.    Magalhães P.V., et al. “N-Acetyl cysteine add-on treatment for bipolar II disorder: a subgroup analysis of a randomized placebo-controlled trial. Journal of Affective Disorders Vol. 129, No. 1–3 (2011): 317–320.
31.    Magalhães, P.V., et al. “A preliminary investigation on the efficacy of N-acetyl cysteine for mania or hypomania”. The Australian and New Zealand Journal of Psychiatry Vol. 47, No. 6 (2013): 564–568.
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9 Nutrient Deficiencies That Can Make You More Anxious

When I first started looking for ways to overcome my chronic anxiety, I originally didn’t think nutrition had anything to do with it. 

But I was wrong.

Being deficient in certain nutrients can actually cause or worsen your anxiety.

And getting more of the right vitamins and minerals can increase your ability to properly manage stress.

Anxiety itself can also deplete nutrient levels. 

So the more anxious you are, the faster your body will burn through its vitamins and minerals. 

And the lower your nutrient levels, the more anxiety you’ll have.

It can become a never-ending cycle, eventually leading you to a psychiatrist’s office.

But instead of checking your nutrient levels, your psychiatrist is likely to prescribe you anti-anxiety medication.

And what most people don’t realize – including most psychiatrists – is that anti-anxiety medications can further deplete your nutrient levels.

This all might sound like a disaster, but I promise you – it’s not.

It doesn’t have to be this way. 

You can nip the problem in the bud. 

This article lays out nine nutrient deficiencies that can contribute to anxiety.

Making sure you get enough of these vitamins and minerals through food or supplementation can make a profound difference. 

All of them have really helped me at one point or another.  

Note: If you also have depression, check out my other article, 20 Nutrient Deficiencies That Can Make You Depressed

1. Magnesium

Magnesium is the fourth most abundant mineral in the human body.

And it’s absolutely essential for optimal brain function and mental health.

Unfortunately, many people don’t get enough magnesium, even if they eat a healthy diet.

In fact, research shows that many people are deficient in magnesium nowadays (1-3). 

This is a big problem because magnesium is necessary for optimal neurotransmitter activity and for the proper functioning of your nervous system.

Researchers have found that low magnesium levels contribute and worsen many neuropsychiatric problems, including anxiety (18). 

In one study, it was shown that not getting enough magnesium significantly increases anxiety (19). 

And another study found that a magnesium deficiency can increase anxiety by changing the composition of your gut bacteria (23). 

The good news is that nine different studies have concluded that magnesium supplementation can reduce anxiety in humans and improve anxiety-related disorders (20-22, 24-25). 

Plenty of researchers have also found that magnesium has a calming effect in animals by activating GABA (A) receptors. These are the same receptors activated by anti-anxiety medication (26-30). 

So if you have anxiety, it’s very important that you get enough magnesium so that you don’t have a deficiency.

Luckily, there are a number of ways to do this. 

First, you should eat plenty of magnesium-rich foods on a regular basis.

Magnesium-rich foods include spinach, chard, pumpkin seeds, almonds, avocado, dark chocolate and bananas.

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

Epsom salt baths are another great source of magnesium and an excellent way to increase your levels. You can simply throw the salts in your bathtub and take a nice relaxing bed at night before bed.

I also recommend taking a high-quality supplement that includes magnesium so that you know you’re covering all of your bases.

Magnesium is included in this supplement.

Correcting a magnesium deficiency can also help you overcome trauma, depression, addiction and withdrawal. 

2. Zinc

Zinc is another important mineral for mental health, and you want to avoid a deficiency at all costs.

Like magnesium, it supports neurotransmitter production and nervous system functioning, and research shows that having a zinc deficiency can worsen your anxiety. 

More than one study has found that individuals with anxiety have significantly lower levels of zinc (31, 35-36). 

But supplementing with zinc can effectively increase zinc levels and reduce symptoms of anxiety (31).

Other studies have also revealed a link between zinc deficiency and anxiety (32, 34).

And when animals are fed a zinc-deficient diet, they display increased anxiety-like behaviour (33). 

Unfortunately, researchers estimate that there are more than 2 billion people in the world that are deficient in zinc. And studies have shown that even a mold zinc deficiency impairs brain function in children and adults (4-6). 

So, if you struggle with anxiety, it’s quite possible that you’re deficient.

And you’ll definitely want to take steps to optimize your zinc levels. 

Eating zinc-rich foods is a good start.

Some of the best food sources of zinc include oysters, grass-fed beef, pumpkin seeds, cashews, mushrooms and spinach. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

However, if you’re deficient like I was, I recommend taking a high-quality zinc supplement, at least for a short period of time. 

I created and take the Optimal Zinc supplement to make sure my zinc levels are optimal. 

Check out my previous post all about zinc, copper and anxiety if you want to learn more about how zinc impacts your mental health and can contribute to your anxiety.

That article also includes other steps you can taken to increase your zinc levels and lower your anxiety.

Zinc also stimulates your vagus nerve, which reduces anxiety. 

3. Vitamin B6

Vitamin B6 is a key nutrient that supports your entire nervous system. 

It accomplishes this by playing a key role in the production of calming neurotransmitters in your brain, including serotonin and GABA.

So having a deficiency in Vitamin B6 can definitely increase your anxiety.  

Vitamin B6 levels have been shown to be significantly lower in individuals who have anxiety and panic attacks (37). 

Some of the best food sources of Vitamin B6 include potatoes, bananas and chicken. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

But if you want to see quick improvements, you may want to try supplementing with Vitamin B6.

Studies have found that Vitamin B6 supplements reduce anxiety (38-40).

When I took antidepressants and benzodiazepines for my chronic anxiety, I supplemented with vitamin B6.

This is because psychiatric medication can actually further deplete Vitamin B6, increasing anxiety in the long run. 

So if you take a medication to manage your anxiety, or simply have anxiety and want to manage it better, I highly recommend supplementing with Vitamin B6. 

That’s why I included it in Optimal Zinc and Optimal Calm.

4. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats, meaning your body cannot produce them.

They are also necessary for the normal functioning of your brain and nervous system.

So not surprisingly, not eating enough omega-3 fatty acids can increase anxiety. 

Researchers have found low levels of omega-3 fatty acids in anxious individuals (41-42).

In fact, people with the lowest levels of omega-3 fatty acids tend to have most severe anxiety (46-47).

Omega-3 fatty acids are found primarily in cold water fish such as salmon, black cod, sablefish, sardines and herring.

Unfortunately, most people don't consume enough omega-3 fatty acids through their diet.

That’s why I recommend supplementing with krill oil, a special kind of fish oil that contains the essential omega-3 fatty acids. 

Numerous studies show that supplementing with fish oil can lower inflammation and reduce symptoms of anxiety (43-46, 48). 

Other than reducing anxiety, omega-3 fatty acids have been shown to stimulate your endocannabinoid system and lower cortisol.

5. Choline

Choline is an essential nutrient that was only discovered in 1998.

So it’s fairly new.

Your body makes a small amount of choline.

But you still need to eat enough of it through your diet.

Otherwise, you can develop a deficiency.

And many people do.

Most people don’t meet the recommended daily intake for choline because very few foods in the Western diet contain it.

And researchers have found that adults with low levels of choline are more likely to have anxiety (49-50). 

Animal studies have also shown that choline supplementation during pregnancy can prevent or dramatically reduce the chance of offspring developing anxiety disorders (51). 

The best food sources of choline include grass-fed beef liver and egg yolks, and I definitely recommend eating those foods regularly. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

But taking a high-quality choline supplement can have a more noticeable and immediate effect on stress levels. 

Citicoline (also known as CDP-Choline) is my favourite choline supplement. 

I find that it reduces my racing thoughts when I’m stressed or anxious. 

Another good source of choline is Alpha GPC. 

Both Alpha GPC and CDP-Choline are included in the Optimal Brain supplement. 

Choline can also promote the regeneration of myelin. 

Make sure you read this article to learn more about the remarkable benefits of choline.

And make sure you read this article to learn more about the benefits of Alpha GPC, the optimal dosage, and the best way to take it.

6. Selenium

Selenium is an essential trace mineral that is important for many bodily processes that affect your brain function and mental health.

Research shows that being low or deficient in selenium is associated with a significantly greater incidence of anxiety, and selenium supplementation diminishes anxiety (54). 

In one study, researchers found that individuals with the lowest levels of selenium reported having increased anxiety (52). 

But then after five weeks of supplementing with selenium, their anxiety decreased (52).

Another study found that selenium supplementation reduced anxiety in HIV+ drug users (53). 

Brazil nuts are the richest dietary source of selenium.

But the mineral can also be found in wild-caught seafood, pastured eggs and grass-fed meat. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

I also make sure I’m not deficient by supplementing with it.

Selenium is included in Optimal Antiox.

7. Iron

Iron is a trace mineral found in every living cell in your body.

It carries oxygen to all parts of your body, and low levels can leave you feeling tired, pale and irritable.

But research also shows that iron is an important cofactor in the synthesis of serotonin, and an iron deficiency can increase your risk of developing an anxiety disorder (57). 

In fact, iron levels are significantly lower in individuals with panic disorder (58). 

Other studies have found that iron-deficient individuals have increased anxiety and increased fearfulness (55-56). 

Animal research also supports the idea that iron deficiency increases anxiety, and normalizing iron levels can reverse anxiety-like behaviour (56). 

Despite all this, I don’t actually recommend supplementing with iron because some research suggests that too much iron can cause health problems and actually increase anxiety (56). 

It’s definitely a much better idea to get your iron from food. 

I make sure I get enough simply by taking grass-fed beef liver capsules.

Beef liver is one of the best sources of iron.

I don’t like the taste of cooked beef liver, so I go with the capsules instead. 

Some other good sources of iron include spirulina, dark chocolate, spinach, sardines, pistachios and raisons. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

8. Vitamin D

Vitamin D is a fat-soluble vitamin.

It’s actually more accurate to describe it as a hormone because your skins synthesizes it when it’s exposed to sunlight.

Every tissue in your body has Vitamin D receptors, including the brain.

So developing a Vitamin D deficiency can lead to a number of costly physiological and psychological problems, including anxiety.

And this is backed up by research.

Researchers have discovered significantly lower levels of Vitamin D in individuals with anxiety (60, 62). 

And two studies found that fibromyalgia patients and pregnant women with Vitamin D deficiency have higher levels of anxiety (59, 61). 

Unfortunately, reports indicate that Vitamin D deficiency is very common and a major health problem across the globe (11).

Researchers estimate that 50 percent of the general population is at risk of Vitamin D deficiency (12).

It’s best to get your Vitamin D by going outside and getting sunlight.

But some people can’t get sun, especially during the winter months.

That’s why I recommend taking a Vitamin D supplement. 

It's important to test and monitor your Vitamin D levels before and after supplementing with it.

Increasing your Vitamin D levels can also help with depression, addiction and withdrawal. 

9. Antioxidant Nutrients (Vitamins A, C, and E)

Lastly, some nutrients have antioxidant effects in the body, and being deficient in them can increase your anxiety. 

One study found that people with generalized anxiety disorder have significantly lower levels of Vitamin A (beta carotene), Vitamin C and Vitamin E, all of which have antioxidant properties (68). 

But after six weeks of supplementing with these antioxidant vitamins, researchers observed a significant increase in the blood levels of these nutrients. And the anxious patients experienced a significantly reduction in their anxiety (68). 

Researchers have also found that taking both Vitamin C and Vitamin E together reduces anxiety (15-17).

And several other studies show that high dose Vitamin C decreases anxiety (14, 69-71).

In addition to getting Vitamin C from fruits and vegetables, I take at least 500 mg of Vitamin C every day.

I’ve tried taking up to 10 grams of Vitamin C daily, and it helped me manage anxiety. But you don’t need to take that much unless you find it really helps you.

Good food sources of Vitamin E include almonds, spinach, sweet potatoes, avocados, olive oil, sunflower seeds and butternut squash.

Vitamin E is also included in the Optimal Antiox supplement, along with Vitamin C.

For Vitamin A, I don’t typically recommend supplementing with it. Instead, you should get enough from food, such as grass-fed beef liver, pastured egg yolks, grass-fed butter/ghee, carrots, sweet potatoes, kale, spinach and broccoli.  These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

Cod liver oil is also a very good source of Vitamin A, and it includes Vitamin D as well. I take cod liver oil throughout the winter. 

Antioxidants also reduce cortisol, your body’s main stress hormone. 

Bringing It All Together: Why You Should Take Them in Combination

The mainstream approach to treating anxiety is through talk therapy and medication.

But you can’t treat a nutrient deficiency with counselling and prescriptions.

And it’s important to note that taking all the above nutrients in combination will provide the greatest relief from anxiety.

Together, they have a synergistic effect.

For example, numerous researchers have found that taking Vitamin B6 and magnesium together is more likely to reduce your anxiety than simply taking a magnesium supplement by itself (64, 66-67). 

At this point, you may be thinking that you could just take a daily multivitamin, and that would cover your bases. 

But I wouldn’t recommend it.

Why? 

Because one-a-day multivitamins often contain too much of the nutrients you don’t need, and not enough of the nutrients you do need (magnesium, Vitamin D). 

Overall, if you have anxiety, I would recommend:

• Eating lots of whole foods – download my free food guide

• Zinc and Vitamin B6

• Krill oil

• Vitamin D

• Vitamin C

• Beef liver capsules

If you need additional support, I also recommend this anti-anxiety supplement. It contains a number of natural compounds that I’ve used over the years to manage my anxiety. 

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

Connect with me

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