Noticeable changes with supplements can be seen within minutes, hours, or upwards of four to six weeks. If you have an inflammatory, microbiological, or brain chemical imbalance, your anti-inflammatory diet focused on healthy fats and protein will aid in synergizing with supplements as tools to accelerate your anti-anxiety outcomes!
inflammation
Omega-3 high-dose EPA-DHA
Dosage: >850mg EPA; >550mg DHA
Naturally Nourished formula: EPA-DHA Extra
How to take: 1–2 gel capsules twice daily with food
Alternatives: Molecularly distilled, third-party assessed EPA and DHA gel capsule for potency and purity. Stabilized with antioxidants. Ensure dosage is potent enough to provide 2g EPA and DHA per dosage to have clinical results.
Anti-anxiety focus: Reduces inflammatory chemicals that interfere with mood stability and drive anxiety response. Unlike anti-inflammatory drugs, EPA-DHA can cross the blood-brain barrier and fuel healthy brain function. A study on high-dose EPA at 2g daily demonstrated significant reduction in anxiety.
inflammation
Turmeric
Dosage: 1–3g
Naturally Nourished formula: Super Turmeric
How to take: 1 gel capsule twice daily with food
Alternatives: Curcumin is difficult to absorb, so often it is paired with black pepper or fat. Black pepper can be a digestive irritant so is not preferred. Look for an option with three bioactive, health-promoting curcuminoids: curcumin, bisdemethoxy curcumin, and demethoxy curcumin, along with turmeric oil.
Anti-anxiety focus: Inhibits inflammatory brain signals, reduces cortisol while enhancing serotonin. A research study in 2015 at UCLA demonstrated anti-anxiety effects directly from supplementation of curcuminoids with healthy fats.
inflammation
Digestive enzyme with DPP4 and bile
Dosage: >150mg HCl, >150mg digestive enzyme complex, including ox bile
Naturally Nourished formula: Digestaid Enzyme
How to take: 1–2 capsules prior to all meals or prior to dining out
Alternatives: Enzyme formula providing DPPIV, ox bile, lipase, amylase, pepsin, protease, lactase, and HCl.
Anti-anxiety focus: Reduces inflammatory activity of gluten and casein while reducing large particles that could get fermented by dysbiosis and supporting enhanced nutrient absorption.
inflammation
Proteolytic enzyme blend with anti-inflammatory herbs
Dosage: Greater or equal to 200mg Proteolytic enzyme blend, 200mg turmeric, 200mg boswellia, and other synergistic botanicals such as ginger, quercetin, rosemary, rutin, and resveratrol.
Naturally Nourished formula: Inflammazyme
How to take: 1–2 capsules aken twice daily without food
Alternatives: A blend of anti-inflammatory tropical enzymes and plants including those listed above, as well as an active proteolytic enzyme blend in a non-GMO formula.
Anti-anxiety focus: Proteolytic enzymes are a second line of defense after EPA-DHA and turmeric, covering foundational needs. Typically thought of as addressing tissue inflammation and structural health, such as recovering from an injury, bromelain and quercetin have been shown in studies to reduce anxiety. Research confirmed quercetin impact on reducing corticotropin releasing hormone (CRH), which directly influences cortisol and anxiety fight-or-flight expression.
inflammation
L-carnitine
Dosage: 2g
Naturally Nourished formula: Boost and Burn
How to take: 1 tsp daily upon rising
Alternatives: Potent source of L-carnitine at 2g dosage blended with other metabolic boosters such as ribose and pantothenate.
Anti-anxiety focus: L-carnitine drives fat metabolism and increases ketone production. When using ketones to support mood stability and reduce excitatory stress response or anxiety, enhancing dietary strategy with supplemental support can accelerate results.
gut microbiome
Berberine
Dosage: 400mg
Naturally Nourished formula: Berberine Boost
How to take: 2 tablets twice daily with food during 6-week cleanse; may continue 1 tablet when transitioning to a higher carbohydrate intake or to support blood sugar reduction
Alternatives: A formula that provides a potent dosage of berberine compounds from whole plants and complementary herbs to support liver, reduce yeast, and promote healthy blood sugar metabolism.
Anti-anxiety focus: Berberine has many anti-anxiety effects by reducing CRF and tyrosine hydroxylase, both of which can drive anxiety response. Taking berberine at a high dosage of around 1g daily can support a fungal and bacterial cleanse to combat dysbiosis and support a balanced microbiome for optimal neurotransmitter production.
gut microbiome
Aromatic, antimicrobial, and antifungal herbs
Dosage: 400mg blend of oil of oregano, thyme oil, sage oil, and lemon balm
Naturally Nourished formula: CandiActivator
How to take: 1 gel capsule twice daily without food
Alternatives: A formula that suspends the above-mentioned dried herbs and essential oils to optimize the absorption and function of botanicals in order to kill yeast and pathogenic bacteria, and promote healthy digestive function. Look for a product containing a 400mg blend of aromatic herbs safe for oral consumption.
Anti-anxiety focus: Herbs included aid in resetting gut microbiome, supporting a bacteria and yeast cleanse. Beyond dysbiosis, some of the featured herbs such as lemon balm (Melissa officinalis) has anxiolytic effects used for hundreds of years to reduce panic and anxiety, and to improve sleep.
gut microbiome
Botanical blend with antiparasitic, antibacterial, antifungal compounds
Dosage: >600mg tribulus, >450mg caprylic acid, paired with 3–4 other herbs and botanicals at around 1g dosage
Naturally Nourished formula: GI Reset
How to take: 3–4 capsules daily, 2 with food and 1–2 without
Alternatives: Blend of botanical extracts and caprylic acid with clinical evidence for supporting a healthy gastrointestinal microbiome, including wormwood, tribulus, and uva ursi as second line of defense following a berberine and essential oil herbal blend.
Anti-anxiety focus: Tribulus is a nice add-on to a bacterial or yeast cleanse as it has antispasmodic, anti-inflammatory, and analgesic pain-relieving effects aiding in addressing anxiety during cleanse. Ensuring removal of pathogenic bacteria or yeast will ultimately aid in optimal probiotic growth and promote healthy neurotransmitter balance.
gut microbiome
Bacteriophage/probiotic combination formula
Dosage: 15–30mg, 5–10 billion CFU blend of Lactobacillus, Bifidobacterium, and Streptococcus paired with a bacteriophage prebiotic
Naturally Nourished formula: GI Cleanup
How to take: 1 upon rising and 1 at bedtime, taken 30+ minutes from food intake
Alternatives: A formula with probiotics and specific bacteriophages (viruses that exclusively infect bacteria to create space for probiotics). Highly specific bacteriophages may be classified as prebiotics since they enhance the growth of beneficial bacteria in the gastrointestinal tract. This formula should be paired with a blend of probiotic strains.
Anti-anxiety focus: The unique cleanup activity of bacteriophages aids in supporting removal of bacteria during a cleanse or weakening overgrowth of bacteria to maintain reduced activity. This creation of space when paired with probiotic cultures in a formula aids in proliferation or growth and development of probiotic strains to support mood stability and reduce anxiety.
gut microbiome
Phase 2 liver detox supportive formula
Dosage: Blend of sulfur-containing amino acids, conjugating compounds, and Phase 2 detox drivers
Naturally Nourished formula: Ultimate Detox
How to take: 2 capsules two to three times daily with or without food
Alternatives: Formula that provides L-methionine, MSM, L-glutamine, glutath
ione, NAC, taurine, calcium d-glucarate, and other Phase 2 liver support
Anti-anxiety focus: Supporting the liver during a bacterial cleanse is important, especially with focus on excretion when buildup of toxic compounds can occur during a microbiome cleanse. Glutathione and NAC can support reduced oxidative stress with detox activity, which has been shown to have anti-anxiety effects.
gut microbiome
Probiotic
Dosage: 15 billion CFU of 50:50 blend of Lactobacillus, Bifidobacterium
Naturally Nourished formula: Restore Baseline Probiotic
How to take: 1–3 capsules at bedtime; consider using with a probiotic challenge. See details on page 33.
Alternatives: A blend that delivers 15 billion CFU with 50:50 blend of lacto and bifido strains that is free of FOS.
Anti-anxiety focus: Probiotics specifically, Lactobacillus and Bifidobacterium strains, aid in production of serotonin, GABA, and other neurotransmitters that have positive mood-stabilizing effects.
gut microbiome
High-dose probiotic
Dosage: 60 billion CFU of 50:50 blend of Lactobacillus, Bifidobacterium
Naturally Nourished formula: Targeted Strength Probiotic
How to take: 1 capsule at bedtime
Alternatives: A blend that delivers 60 billion CFU with 50:50 blend of lacto and bifido strains that is free of FOS.
Anti-anxiety focus: Probiotics, specifically Lactobacillus and Bifidobacterium strains, aid in production of serotonin, GABA, and other neurotransmitters that have positive, mood-stabilizing effects. A more potent formula is fitting if recovering from dysbiosis or benefits are seen in probiotic challenge at higher dosage.
gut microbiome
Broad-spectrum probiotic
Dosage: Full-spectrum probiotic with 7 strains, including S. boulardii for full GI coverage and antifungal effects
Naturally Nourished formula: Rebuild Spectrum probiotic
How to take: 1 capsule upon rising and/or 1 at bedtime
Alternatives: A blend that delivers 30 billion CFU with multistrain blend of probiotics, including dose-dependent S. boulardii; blend that is free of FOS.
Anti-anxiety focus: Probiotics support production of neurotransmitters that have positive mood-stabilizing effects. A more wide-spectrum formula is fitting if recovering from dysbiosis or following use of antibiotic. Also, this blended formula is fitting for those struggling with yeast or candida overgrowth with presence of S. boulardii.
gut microbiome
Prebiotic fiber blend
Dosage: 6g prebiotic fiber featuring acacia gum, cranberry seed extract, carrot fiber, glucomannan, flaxseed, and prune
Naturally Nourished formula: PhytoFiber
How to take: 1 tbsp daily with food, separately from mineral supplements
Alternatives: A whole food fiber blend of vegetables, roots, seeds, and fruits to support healthy gut bacteria.
Anti-anxiety focus: Prebiotic fibers encourage proliferation of probiotic strains of bacteria. Providing a prebiotic fiber at 5.5g daily aided in reducing a.m. cortisol and regulating mood in a 2015 study.
GI lining support
L-glutamine
Dosage: 3500mg L-glutamine
Naturally Nourished formula: GI Lining Support
How to take: 1 tsp at bedtime to aid in repairing gut lining and support less inflammation during remove phase, upwards of 3 tsp daily per need
Alternatives: Synergy formula providing L-glutamine and mucilaginous compounds to coat and soothe the GI tract and repair leaky gut.
Anti-anxiety focus: L-glutamine paired with gut lining support aids in repairing GALT, thus reducing inflammation, and signals that drive anxiety response. In neurotransmitter support, L-glutamine oral supplementation can raise GABA, the feel-good mellow-out neurotransmitter, to reduce anxiety without converting into the excitatory glutamate.
GI lining support
Gelatin
Dosage: 10–20g protein from grass-fed gelatin
Naturally Nourished formula: N/A
How to take: Consume a gelatin-based recipe or add gelatin to hot beverages or smoothies a couple times per week
Alternatives: Look for a product that offers grass-fed sourcing and has only gelatin with no additives.
Anti-anxiety focus: Gelatin provides glycine, which promotes relaxation and GABA expression. When converted to gummies, it has mucilaginous compounds that reline the gut to heal leaky gut and reduce inflammation.
micronutrient status
Multivitamin
Dosage: Potent, pure, bioavailable nutrients, with broad-spectrum antioxidant blend
Naturally Nourished formula: MultiDefense with or without iron (with iron for women menstruating)
How to take: 1 tablet twice daily with food
Alternatives: Ensure methylated Bs, such as 5-methyltetrahydrofolate versus folic acid, methylcobalamin versus cyanocobalamin; ensure vitamin A is in mixed carotenoid and retinyl blend; ensure it includes choline and inositol, as well as chromium and selenium in >100% DV.
Anti-anxiety focus: Ensuring a foundation of micronutrient support will prevent deficiency of nutrients featured in Chapter 5. Prior to using specific nutrients of focus for anxiety reduction, start with a quality multivitamin.
micronutrient status
Dosage: 200–600mg magnesium bisglycinate, 4–12g myo-inositol
Naturally Nourished formula: Relax and Regulate
How to take: 1–2 scoops at bedtime mixed with 3–4 ounces water
Alternatives: Ensure noted active featured ingredients with limited additives and GMO-free, corn-free formula.
Anti-anxiety focus: Magnesium deficiency can drive increased anxiety reactivity and stimulation of cortisol, which further drives anxiety and distress response. Magnesium has been deemed the original “chill pill” as it directly works at the HPA-axis with the ability to suppress cortisol and adrenal output via reduced release of ACTH (adrenocorticotropic hormone) from the pituitary. Inositol scores similarly to fluvoxamine SSRI on improvements on Hamilton Rating Scale for Anxiety scores, agoraphobia scores, and Clinical Global Impressions Scale scores. Inositol was shown to reduce the number of panic attacks per week by 4.0 compared with a reduction of 2.4 with fluvoxamine.
micronutrient status
Zinc
Dosage: 30mg chelated zinc
Naturally Nourished formula: N/A
How to take: 1 capsule without food and separately from other minerals
Alternatives: Look for a chelated form for most bioavailability: zinc picolinate, zinc gluconate, zinc orotate, or zinc methionate.
Anti-anxiety focus: Zinc both enhances conditions to optimize GABA formation and expression. It also competes with copper, which has been shown to drive excitatory stress hormone output seen in the primal survival part of the brain often overstimulated during times of panic.
micronutrient status
Calcium
Dosage: 500–1000mg calcium from microcrystalline hydroxyapatite concentrate (MCHC)
Naturally Nourished formula: Osteofactors
How to take: 1 tablet two to three times daily with food
Alternatives: Look for a bone matrix MCHC form to ensure balanced mineral composition and prevent calcification activity.
Anti-anxiety focus: Calcium is required as a mineral to regulate neurological function and deficiency and has been tied to mania, panic, confusion, and chronic anxiety. Calcium like glutamate has excitatory impact on a neurological level and the neuron impact is regulated by magnesium. If supplementing with calcium be sure you are taking a quality magnesium as well.
micronutrient status
Vitamin D3/K2 blend
Dosage: 5000 IU vitamin D, 550 vitamin K
Naturally Nourished formula: Vitamin D Balanced Blend
How to take: 1 capsule at breakfast (meal with fat)
Alternatives: Soy-free formula with K1 and K2 M7 in dosage of D3/K with 10 IU: 1m
cg
Anti-anxiety focus: The only vitamin that is a hormone, vitamin D influences genes that regulate the immune system and release neurotransmitters such as serotonin to influence brain function and mood stability. Vitamin D supports brain-derived neurotrophic factor (BDNF) levels, which have been shown, when low, to drive anxiety and depression.
micronutrient status
Methylation supporting B-complex
Dosage: B1 100mg, B2 50mg, B3 50mg, B6 (in P5P and pyridoxine HCl blend) 50mg, folate (in mixed methyl-form) 200 mcg, B12 250mcg, biotin 2000mcg, B5 100mg, TMG 200mg, choline 100mg
Naturally Nourished formula: B-complex
How to take: 1 capsule upon rising or midday, with or without food
Alternatives: Look for a formula with mixed folate in methylated form as opposed to synthetic folic acid, which is not appropriate for individuals with MTHFR gene discussed in Chapter 5. Also a good B-complex will have other methylation supporters, such as choline and glycine, to prevent overmethylation or methyl-trap action, which can drive excessive stress chemical response.
Anti-anxiety focus: Providing activated B vitamins is one way to support optimized function of the HPA-axis and neurotransmitter balance. Methylated B12, folate, and choline have been shown to reduce homocysteine levels to reduce inflammation and support SAM-e production for mood-stabilizing effects while also promoting production of dopamine and serotonin.
micronutrient status
Methyl B12 lozenge
Dosage: 5000mcg of methylcobalamin
Naturally Nourished formula: B-12 Boost
How to take: Take 1–2 lozenges per day in morning and mid-afternoon