In the field of therapeutic nutrition, although there are exceptions, Anxiety is seen as an ailment that is usually quite easily alleviated with improved nutrition.
It may be helpful to understand that in our bodies we have uppers, excitatory (stimulating) neurotransmitters (chemical messengers) or downers, inhibitory (calming) neurotransmitters.
Two of the primary uppers are adrenaline also called epinephrine and glutamate, and the two primary downers that exert a calming effect are serotonin, and GABA. (The neurotransmitter Dopamine can be either or both, depending on the need. It can help a person to feel pleasure and motivation and can help to enable movement, but it can also help a person with ADHD to stay calm and focused.)
While serotonin has been shown to help reduce anxiety, of all the neurotransmitters the main one associated with anxiety is GABA. There have been more studies related to GABA enhancers than any other element of the human body. Valium, Xanax and most other “tranquilizers”, for example, work by increasing GABA levels in the brain. However, as Dr. Burns notes (p. 451) these can be very addicting, within as little as 3 weeks. And the long term side effects as noted above can include significant mental impairment, even dementia. (https://www.bmj.com/content/345/bmj.e6231.short)
More importantly, at this point in time, we have a pretty good idea as to which nutrients and foods, can excite our brain and which can counter that to calm the brain down, and some foods can do both.
As an example green tea contains the amino acid L-theanine (also referred to simply as theanine) which is used in Japan as a GABA booster, and therefore, a major tranquilizer and mood enhancer. Research shows it can boost both serotonin and GABA and even counteract the jittery effects of caffeine. It can thus help an otherwise anxious person to focus, concentrate and learn better.
Recent research has shown that the right nutrients can make a great difference in anxiety levels sometimes within minutes! A difference that exceeds even mainstream anti-anxiety meds like alprazolam (Xanax®). See this review of some of the research documenting the anxiety reducing effects of “Lemon balm” as well as the protein “Theanine.” (Click on “this review” above or this link below then read down, or if you just want to see the comparison scroll down to “Theanine vs. Xanax®: Comparison of Effects” to see a sample of that research. https://www.lifeextension.com/magazine/2007/8/report_stress_anxiety)
For these various nutritional supplements to be optimally effective however, one needs to be eating a brain healthy diet, staying physically active, utilizing relaxation techniques, and applying principles for a good night’s Rest and Relief from stressors with a good night’s sleep.
