Anxiety – Nutritional Guide

1. Rule out food sensitivity.
• Caffeine, alcohol, sugar.
• Saturated fats / margarine cause the serotonin in the hypothalamus to reduce.
2. Include in the diet the following:
• Phyto-oestrogens?
• L-5-OH-tryptophan 200-900mg at night.
• Inositol 500-1200mg daily.
• Selenium 200mcg daily.
• Calcium 1200-1600mg daily in women with PMS.
• Magnesium – 6mg / kg body weight per day
• Omega 3 fatty acids – 3000mg per day – up to 9000mg per day.
• Vitamin C.
• Vitamin E.
• B complex – include 100mg pantothenic (B5) acid. NB: vitamin B6 helps tryptophan to become serotonin and this vitamin has a selective modulatory impact on central nervous system production of serotonin and GABA.
3. Herbal medicines that may be helpful in anxiety:
• Valerian.
• Kava.
• Siberian ginseng 100-300mg 3x daily, also useful if stressed and fatigued.
• St John’s Wort.
• Panax ginseng.

Note: Vitamin E and Omega 3 fish oils promote bleeding – must stop these 2 weeks before any surgery.

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