Gateway Health News

Stress

2015-08-07
Stress

Rhodiola

Scientific research has shown that the adaptogenic Eurasian herb rhodiola significantly
increases tolerance to various stressors (e.g. mental, physical, environmental). Rhodiola
acts predominantly on the hypothalamus (the hormonal initiator of the stress response)
in a way that regulates the manner in which the body responds to stress triggers.
Evidence also suggests that this herb has a potent enhancing effect on brain serotonin
activity, an attribute that may be of great value in reducing the anxiety-related
symptoms associated with chronic stress.

Siberian Ginseng
Although Siberian ginseng is not a true ginseng species, like ginseng it increases
tolerance to various stressors (e.g. mental, physical, environmental). This herb helps
normalise the way in which the body responds to stress triggers and acts to regulate the
manufacture and secretion of adrenal hormones. It also strengthens the adrenal glands
themselves, which is especially important to those suffering from chronic stress.

Magnesium and Calcium

Primarily due to their requirement for proper function of the nerves and muscles,
deficiencies in the minerals magnesium and calcium may lead to irritability, tension and
insomnia. Levels of these nutrients, especially magnesium, are likely to be depleted
during stress. Magnesium is required as a co-factor for the production of energy,
including adrenal energy, and the production of adrenal hormones and also helps to
combat some of the negative effects of stress such as hypertension, platelet aggregation
(blood clotting), and vasoconstriction.

B-Complex vitamins

B vitamins are vital to stress tolerance; as well as being essential to proper nervous
system function, certain ones are also needed for adrenal gland function and adrenal
hormone manufacture. B vitamin deficiencies are often associated with anxiety and
nervous disorders.

Stress Summary

Nutrient/Herb Typical intake range
Siberian ginseng (0.5% eleutheroside E, 0.3%
eleutheroside B)1
300 – 900mg per day
Rhodiola rosea extract2 250 – 750mg per day
Magnesium3 200 - 600mg per day
Calcium4 200 – 600mg per day
B-complex As per manufacturer’s directions

Reduce/avoid

Caffeinated beverages
Sugar
Refined carbohydrates
Alcohol
Saturated and trans fats

Increase
Complex carbohydrates
Vegetables
Fruit
Nuts and seeds
Oily fish
Whole grains

Lifestyle Factors
Minimise exposure to stress (employ stress management techniques)
Minimise exposure to environmental toxins
Take regular exercise
Avoid recreational drugs

Footnotes
1. Not to be taken during pregnancy and lactation
2. Not to be taken concurrently with anti-depressant medication.
3. High doses may cause loose stools. Those taking heart medication should use magnesium under
supervision from a Doctor.
4. Do not take concurrently with blood pressure medication unless under medical supervision.
Those with hyper-parathyroid conditions should not use calcium supplements unless under
medical supervision.