704 - Can Supplements Help Reduce Anxiety? (with CSO Dr. Brandon Roberts)
Choose Hard with Cody McBroom
Cody McBroom
4.9 • 825 Ratings
🗓️ 20 January 2022
⏱️ 17 minutes
🧾️ Download transcript
Summary
Anxiety occurs in 10-15% of people and can be chronic or acute. Anxiety disorders are twice as common in women compared to men.
Examples of anxiety: social, general, separation, phobias
Medical treatment: In clinical practice, first-line treatments for anxiety are lifestyle changes, cognitive-behavioral therapy (CBT), and then drugs, which sounds a lot like treatments for obesity, right?
Drugs: Selective serotonin reuptake inhibitors (SSRIs) exert their action by inhibiting the reuptake of serotonin, thereby increasing serotonin activity. The downside of SSRIs are side effects like nausea, headache, drowsiness and a few others.
Alternative: lavender oil a herbal medicinal product
Administration: capsules, massage oils, inhaled oils
Active ingredient: The key active constituents of lavender that are responsible for its calming and sedative effects are linanyl acetate and linalool.
Mechanism: Antagonization of NMDA (N-Methyl-D-aspartate) and GABA-related receptors in the central nervous system that influence muscle contraction, as well as inhibition of the serotonin transporter.
Evidence: A systematic review and meta-analysis from 2019 covered 65 randomized controlled trials and 25 non-randomized studies. Of those, 37 were used for quantitative analysis. The study population ranged from surgical patients to undergraduate students. The main outcome was the change in anxiety from lavender compared to a placebo or other oil.
One of the most studied forms of lavender is Silexan, which is a lavender oil preparation available in 80-mg capsules. Silexan® is registered in Germany as an over-the-counter medicinal product and commercialized in the form of branded capsules, while, in other countries, it is marketed as a dietary supplement. The study found a strong effect for reducing anxiety in those who took Silexan daily. The meta-analysis indicated a weaker (but still moderate) effect of inhalation of lavender oil. The authors also found the overall quality of available evidence is low, with around 89% of included RCTs characterized by a high risk of bias. This means that we need more controlled research to determine the optimal way to use lavender to reduce anxiety.
Take home: Lavender might be worth trying to take the edge off your anxiety. There is currently no harm in taking lavender. Examine article
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Transcript
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| 0:00.0 | Welcome to the tailored life podcast, the one and only fitness and nutrition podcast. It goes way beyond just training and nutrition. I'm your host, Cody McBroom. And with me today is our chief science officer, Dr. Brandon Roberts. And we have another research review for you guys. Today we're going to be |
| 0:21.0 | talking about anxiety, which is actually a good one. And I think this is an interesting topic, |
| 0:26.6 | because it's, in my experience, it's such a wide range. You know, I've experienced anxiety, |
| 0:31.4 | but there's also clinical levels of anxiety that I couldn't even imagine. You know, so this is a really |
| 0:35.5 | cool topic because I think that as we got dive into |
| 0:39.2 | specifically, if there's any supplements that we can take to reduce anxiety, I think it's good |
| 0:44.0 | for the people to hear because there's, you know, there's medical standard supplements and, |
| 0:49.0 | you know, pharmaceuticals that can actually help with anxiety, obviously, or maybe they can |
| 0:53.4 | or can't. |
| 0:53.7 | We'll find out today. And then there's maybe more natural ones that we can bring up that are listed here and then |
| 0:58.8 | also some things that we can talk about in general because even myself i've taken things uh like and we |
| 1:04.4 | might may or may not get into this but like ashtra gonda for example because i know there is research |
| 1:08.7 | to show it reduces anxiety stress cortisol things like that and even if i'm not going through a period of time in my life where I'm |
| 1:14.1 | experiencing anxiety, it's something I often take at night because I believe in the science and I |
| 1:19.1 | believe that it helps me sleep better potentially. And it's pretty cheap. So why not? You know, |
| 1:25.5 | so we're going to dive into this, but I'll let you take it away, man. |
| 1:28.3 | Are there any supplements? |
| 1:29.7 | Break it down for us. |
| 1:31.6 | So yeah, yeah, yeah. |
| 1:33.0 | There definitely are. |
| 1:35.0 | And I say this, you know, as a supplement skeptic, like I don't really turn towards |
| 1:40.0 | supplement first. |
... |
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