Wellness research

Research

Research

We have searched the world for ingredients which will make a difference to your wellbeing!

 Below you can find a summary of each ingredient and the scientific research explaining how it is going to help.

This scientific research is for informational use only. The results reported may not necessarily occur in all individuals. Nu Mind provides this information as a service. This information should not be read to recommend or endorse any specific products.

Ingredients

Vitamin B complex

Benefits

  • Energy and concentration booster
  • Mood regulation
  • Supports immune system
  • Aids normal metabolism of stress and energy

 

All eight of the B vitamins are essential minerals that can be found in a variety of food sources. However, if you aren’t eating a balanced diet you may be missing out on some of the amazing benefits. The B vitamins are involved in a variety of body processes from acting as building blocks for neurotransmitters to generating energy in cells. They even help in regulating our mood. Overall, they play a key role in maintaining good health and mental well-being due to their many positive effects.

For mild stress and anxiety

The overall importance of the B vitamins is well known within the wellness industry. More recently however, studies have highlighted the positive effect they can have upon mental health issues such as stress and anxiety.

Recent Scientific studies suggest a Vitamin B complex can have remarkable effects on our physiological and neurological health. They are very important for supporting a healthy nervous system.

A 2013 double-blind placebo study found supplementation of the B vitamins to have a positive impact upon symptoms of anxiety. The trial of 60 adults found significant improvements over the first 30 days when compared to a placebo, with benefits continuing to increase for a further 30 days.

Additionally, the eight essentials vitamins and their role in mental health have been studied within systematic reviews and meta-analyses including a 2019 review. This review covered 18 articles with 11 reporting an improvement in general mood. Similarly, a statistically significant benefit was noticed in reducing symptoms of stress in a 2016 study.

Many of the B vitamins play a role in regulating the stress response by synthesising hormones such as cortisol and adrenaline. The all-round effect of the B vitamins is clear with recent research suggesting the essential vitamins are necessary for optimal physiological and neurological functioning.

The Effect of Methylated Vitamin B Complex on Depressive and Anxiety Symptoms and Quality of Life in Adults with Depression. J.Lewis, E.Tiozzo, A.Melillo, S.Leonard, L.Chen, A.Mendez, J.Woolger, J.Konefal, 2013.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3658370/

A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and ‘At-Risk’ Individuals. L.Young, A.Pipingas, D.White, S.Gauci, A.Scholey, 2019.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770181/

B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. D,Kennedy, 2016.

https://pubmed.ncbi.nlm.nih.gov/26828517/

 

EFSA Claims*

  • Contributes to normal energy-yielding metabolism
  • Contributes to normal functioning of the nervous system
  • Contributes to normal psychological function
  • Contributes to the normal function of the heart
  • Contributes to the protection of cells from oxidative stress
  • Contributes to the reduction of tiredness and fatigue
  • Contributes to normal mental performance
  • Contributes to normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters
  • Contributes to the regulation of hormonal activity
  • Contributes to the normal function of the immune system
  • Contributes to the normal function of the immune system
  • Contributes to normal protein and glycogen metabolism
  • Contributes to normal macronutrient metabolism

 

*European Food Safety Authority

Vitamin C

Benefits

  • Powerful antioxidant
  • Supports immune system

 

Vitamin C found commonly in citrus fruits such as oranges and lemons is a well-known powerful antioxidant. This water-soluble essential vitamin has many other roles linked to impressive health benefits. Vitamin Cs positive health benefits include supporting the immune system, lowering the risk of chronic diseases as well as its ability to fight free radicals. Fruit and vegetables are full to the brim with vitamin C, however if you do not receive enough, supplementation is something to consider.

For stress and mild anxiety

The above knowledge of the essential vitamin is widely known, however its relation to stress and anxiety is less so. Historically Vitamin C hasn’t necessarily been associated with a reduction in stress and mild anxiety, however new research has suggested it has much potential.

A double-blind placebo study examined the link between vitamin C and stress finding the essential vitamin to reduce anxiety levels on the Beck anxiety inventory (one of the primary scientific anxiety measurement methods) after just 14 days. The hypothesis is that it was due to its potent antioxidant properties which combat damage caused by oxidative stress. While the trial was of just 42 students, it illustrates the importance of supplementation of the essential vitamin

More recently, a review was carried out to study the role Vitamin C has in easing stress-related disorders such as anxiety and depression. The review suggested the essential vitamin has antidepressant effects as well as the potential to improve moods possibly as a result of the neuroprotective effect of the potent anti-oxidant. The clinical trials concluded that vitamin C demonstrates anxiolytic (reduces anxiety) effects with fast therapeutic responses as well as minimal chance of adverse effects.

References;

Effects of Oral Vitamin C Supplementation on Anxiety in Students: A Double-Blind, Randomized, Placebo-Controlled Trial. de Oliveira IJ, de Souza VV, Motta V, Da-Silva SL, 2015.

https://pubmed.ncbi.nlm.nih.gov/26353411/

The role of vitamin C in stress-related disorders. B.Moritz, A.Schmitz, A.Rodrigues, A.Dafre,M.Cunha, 2020.

https://www.sciencedirect.com/science/article/pii/S0955286320304915

 

EFSA claims*

  • Vitamin C contributes to the reduction of tiredness and fatigue
  • Vitamin C contributes to the protection of cells from oxidative stress
  • Vitamin C contributes to the normal function of the immune system
  • Vitamin C contributes to normal psychological function
  • Vitamin C contributes to normal functioning of the nervous system
  • Vitamin C contributes to normal energy-yielding metabolism
  • Vitamin C contributes to maintain the normal function of the immune system during and after intense physical exercise
  • Vitamin C contributes to normal collagen formation for the normal function of blood vessels (and many other things)

 

*European Food Safety Authority

Vitamin D3

Benefits

  • Mood regulation
  • Energy booster
  • Strengthens bones

 

Vitamin D, or the sunshine vitamin, is an essential nutrient for during those dark dingy months! There is a direct correlation between a lack of sunlight and psychological distress. This essential vitamin has many important functions from regulating absorption of minerals to maintaining a normal immune system.

For mild anxiety and stress

Vitamin D doesn’t necessarily aid the body’s reaction to stress however, an absence of the vitamin has been shown to drastically increase the likelihood of stress and anxiety.

A 2015 review examined the link between a by-product of Vitamin D, calcidiol and anxiety disorders concluding that those with lower levels of the Vitamin D by-product were drastically more likely to be affected by anxiety disorder.

More recently, a 2019 study examined the effect of Vitamin D on those with GAD (Generalized Anxiety Disorder) finding the essential vitamin was effective in ameliorating the severity of GAD symptoms by increasing Serotonin while also decreasing the inflammatory biomarker, Neopterin.

Additionally, a couple studies have suggested that Vitamin D deficiencies increase anxiety as well as other mood states. Two studies examined the effect of Vitamin D supplementation on women with Vitamin D deficiencies and premenstrual syndrome with both studies finding the vitamin to be effective in easing anxiety as well as other premenstrual syndrome symptoms.

References;

Vitamin D in anxiety and affective disorders. Bičíková M, Dušková M, Vítků J, Kalvachová B, Řípová D, Mohr P, Stárka L, 2015.

https://pubmed.ncbi.nlm.nih.gov/26680471/

Vitamin D supplementation ameliorates severity of generalized anxiety disorder (GAD). Eid A, Khoja S, AlGhamdi S, Alsufiani H, Alzeben F, Alhejaili N, Tayeb HO, Tarazi FI,2019.

https://pubmed.ncbi.nlm.nih.gov/31478182/

The Effect of Vitamin D Supplement Consumption on Premenstrual Syndrome in Vitamin D-Deficient Young Girls: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial. Abdollahi R, Abiri B, Sarbakhsh P, Kashanian M, Vafa M, 2019.

https://pubmed.ncbi.nlm.nih.gov/31104056/

Vitamin D Supplementation for Premenstrual Syndrome-Related Mood Disorders in Adolescents with Severe Hypovitaminosis D. Tartagni M, Cicinelli MV, Tartagni MV, Alrasheed H, Matteo M, Baldini D, De Salvia M, Loverro G, Montagnani M, 2016.

https://pubmed.ncbi.nlm.nih.gov/26724745/

EFSA Claims*

  • Vitamin D contributes to the maintenance of normal bone
  • Vitamin D contributes to the normal function of the immune system
  • Vitamin D contributes to the maintenance of normal muscle function
  • Vitamin D contributes to the maintenance of normal teeth

 

*European Food Safety Authority

 

 

 

 

 

 

 

 

 

 

 

 

 

Zinc

Benefits

  • Mood regulation
  • Maintains healthy nervous system
  • Support immune system

 

Zinc, the mineral found particularly in red meat, eggs and dairy has a number of necessary health benefits. It is crucial for boosting the immune system, helping the body create new cells and processing food. As well as that, it fuels the vagus nerve which connects the brain to the body in which ‘calm’ messages are transported.

For mild anxiety and stress

Little research has been carried out on Zinc in relation to stress and anxiety, however within research there is a clear link between Zinc and mood disorders. One of the only studies on Zinc and anxiety does however find that there is a connection between Zinc plasma levels and anxiety and that Zinc supplementation was able to improve anxiety symptoms.

Another 2010 study shows the importance of reducing deficiencies of this key mineral via supplementation in order to ease the effects the deficiency had on mood disorders such as anxiety.

References;

Decreased Zinc and Increased Copper in Individuals with Anxiety.A,Russo,2011.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738454/

Role of zinc in the development and treatment of mood disorders. E.Cope, C.Levenson, 2010.

https://pubmed.ncbi.nlm.nih.gov/20689416/

For other mood states

Within other studies, a strong correlation has been identified on the effect of Zinc on supporting other mood states. In a 2010 double-blind placebo study on healthy young women, Zinc was found to lead to an improvement in mood while also improving overall scores on the Profile of Moods state rating scale. Similarly, a 12-week trial on obese persons with depressive symptoms with a supplementation of Zinc was able to improve symptoms more than placebo.

References;

Effect of zinc supplementation on mood states in young women: a pilot study. T.Sawada, K.Yokoi, 2010.

https://pubmed.ncbi.nlm.nih.gov/20087376/

Zinc monotherapy increases serum brain-derived neurotrophic factor (BDNF) levels and decreases depressive symptoms in overweight or obese subjects: a double-blind, randomized, placebo-controlled trial. Solati Z, Jazayeri S, Tehrani-Doost M, Mahmoodianfard S, Gohari MR, 2015.

https://pubmed.ncbi.nlm.nih.gov/24621065/

EFSA Claims*

  • Zinc contributes to normal carbohydrate metabolism
  • Zinc contributes to normal cognitive function
  • Zinc contributes to normal macronutrient metabolism
  • Zinc contributes to normal metabolism of fatty acids
  • Zinc contributes to normal metabolism of vitamin A
  • Zinc contributes to the normal function of the immune system
  • Zinc contributes to the protection of cells from oxidative stress
  • Zinc contributes to the maintenance of normal testosterone levels in the blood
  • Zinc contributes to the maintenance of normal hair
  • Zinc contributes to the maintenance of normal skin
  • Zinc contributes to the maintenance of normal vision

 

*European Food Safety Authority

Iron

Benefits

  • Improves cognitive function
  • Important for plant-based diets
  • Boosts energy

 

Iron is an essential vitamin found in red meats and beans. It is used to create haemoglobin, a protein found in the blood which transports oxygen around the body, maintaining energy levels. Approximately 30% of people are deficient in this key mineral.

For mild anxiety and stress

Whilst iron doesn’t necessarily aid the bodily reaction to stress it is an essential vitamin and is necessary to prevent deficiency induced anxiety.

A 2020 study showed that psychiatric disorders such as anxiety were much more common in those with an iron deficiency and when given an iron supplement, disorders decreased rapidly. It is believed to be as a result of the minerals role in creating haemoglobin which is necessary to carry oxygen throughout the body

References;

Psychiatric disorders risk in patients with iron deficiency anemia and association with iron supplementation medications: a nationwide database analysis. H.Lee, H.Chao, W.Huang,S.Chen, H.Yang,2020.

https://pubmed.ncbi.nlm.nih.gov/32393355/

For energy boost 

A trial on women with unexplained fatigue who were non-anaemic (did not have an iron deficiency) aimed to examine the relationship between iron and fatigue. The study concluded that the level of fatigue decreased in the group taking iron more significantly than in the placebo suggesting iron can increase energy even in those without a deficiency.

More recently a study was carried out on distance runners testing the effect of iron on mood, fatigue and performance. The double-blind placebo study concluded those in the iron group had a slight improvement in mood likely as a result of the statistically significant improvement in total fatigue score when compared to the placebo group. Once again, energy levels and subsequently mood levels are shown to be raised by iron supplementation.

References;

Iron supplementation for unexplained fatigue in non-anaemic women: double blind randomised placebo controlled trial.Verdon F, Burnand B, Stubi CL, Bonard C, Graff M, Michaud A, Bischoff T, de Vevey M, Studer JP, Herzig L, Chapuis C, Tissot J, Pécoud A, Favrat B, 2003.

https://pubmed.ncbi.nlm.nih.gov/12763985/

Four weeks of IV iron supplementation reduces perceived fatigue and mood disturbance in distance runners. Woods A, Garvican-Lewis LA, Saunders PU, Lovell G, Hughes D, Fazakerley R, Anderson B, Gore CJ, Thompson KG,2014.

https://pubmed.ncbi.nlm.nih.gov/25247929/

EFSA Claims*

  • Iron contributes to normal cognitive function
  • Iron contributes to normal energy-yielding metabolism
  • Iron contributes to normal formation of red blood cells and haemoglobin
  • Iron contributes to normal oxygen transport in the body
  • Iron contributes to the normal function of the immune system
  • Iron contributes to the reduction of tiredness and fatigue
  • Iron has a role in the process of cell division

 

*European Food Safety Authority

Iodine

Benefits

  • Maintenance of metabolism
  • Aid cognitive function
  • Mood regulation
  • Important for plant-based diets

For mild anxiety and stress

Iodine itself has undergone very little research examining the minerals relationship with stress and anxiety. However, a recent 2020 study of Iodine and Selenium showed reduction of anxiety scores on the BAI (Becks Anxiety Inventory) were significantly improved versus those with low iodine concentrations.

References;

The Relationship between Iodine and Selenium Levels with Anxiety and Depression in Patients with Euthyroid Nodular Goite. E.Turan, O.Karaaslan, 2020.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7418102/

EFSA Claim*

  • Iodine contributes to normal cognitive function
  • Iodine contributes to normal energy-yielding metabolism
  • Iodine contributes to normal functioning of the nervous system
  • Iodine contributes to the maintenance of normal skin
  • Iodine contributes to the normal production of thyroid hormones and normal thyroid function

*European Food Safety Authority

Magnesium

Benefits

  • Improves cognitive function
  • Aids sleep quality
  • Boosts energy

 

One of the most abundant minerals in the human body, Magnesium plays a key role in maintaining a healthy mind. The essential vitamin is involved in over 300 reactions in the human body from helping convert food into energy to regulating neurotransmitters. The latter function of magnesium has undergone scientific study recently with preliminary research concluding that the vitamin does reduce the symptoms of stress and anxiety. It is believed to affect the hypothalamus which regulates hormones such as adrenaline, the hormone released during the fight or flight response, which is all too familiar during those stressful days!

For Mild anxiety and stress

A systematic review from 2017 examined 18 studies on the correlation between Magnesium and stress with all participants vulnerable to anxiety e.g. mildly anxious. The majority of the studies concluded that Magnesium has beneficial effects upon subjective anxiety. This is believed to be as a result of the improvement of brain function that Magnesium offers.

References;

The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. N.Boyle, C.Lawton, L.Dye, 2017.

https://pubmed.ncbi.nlm.nih.gov/28445426

For Sleep 

Magnesium has grown in popularity recently for its ability to aid sleep onset latency (the time it takes to get to sleep) as well as quality. A double-blind placebo over 8 weeks found 500mg of magnesium to have a statistically significant increase in sleep time, sleep quality and sleep onset latency when compared to those in the placebo group. Though this study was carried out on the elderly, other studies have suggested the mineral aids relaxation which promotes sleep due to its role in regulating neurotransmitters as well as the regulation of melatonin, the sleep hormone. Moreover, the mineral has been proven when in a deficiency to increase the likelihood of several medical conditions including insomnia.

References;

The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B, 2012.

https://pubmed.ncbi.nlm.nih.gov/23853635/

Biorhythms and possible central regulation of magnesium status, phototherapy, darkness therapy and chronopathological forms of magnesium depletion. Durlach J, Pagès N, Bac P, Bara M, Guiet-Bara A,2002

https://pubmed.ncbi.nlm.nih.gov/12030424/

The magic of magnesium. D.Boomsma, 2008.

https://pubmed.ncbi.nlm.nih.gov/23969766/

 

EFSA Claims*

  • Magnesium has a role in the process of cell division
  • Magnesium contributes to the maintenance of normal teeth
  • Magnesium contributes to the maintenance of normal bones
  • Magnesium contributes to normal psychological function
  • Magnesium contributes to normal protein synthesis
  • Magnesium contributes to normal muscle function
  • Magnesium contributes to normal functioning of the nervous system
  • Magnesium contributes to normal energy-yielding metabolism
  • Magnesium contributes to electrolyte balance
  • Magnesium contributes to a reduction of tiredness and fatigue

 

*European Food Safety Authority

Ksm-66 Ashwagandha

Benefits

  • Promote cognitive function
  • Mood regulator
  • Energy booster
  • Supports immune and endocrine system
  • Anxiolytic (reduces anxiety)

 

Ashwagandha, known as the ‘King of Ayurvedic’ herbs, has been used in traditional Indian herbal remedies for over 4000 years and it is easy to see why it has earned its crown as a stress relieving herb. Within Ayurvedic medicinal practices it has been categorised in the ‘Medharasayan’ group of food and nutrients which promote learning and memory retrieval. The ancient herb is also referred to as the “Indian Ginseng’. As an adaptogenic herb, it has multiple benefits such as the ability to nourish and restore optimal nervous and immune system responses. Thanks to its’ selection of amino acids, called withanolids and alkaloids, it supports all your physical and mental needs such as boosting mood, increased energy levels and overall immune function. It’s use in western medicine is on the increase with larger studies needed to prove its clinical effects. With this being said, the benefits for stressed individuals are clear and compelling.

 

For Mild stress and anxiety

In 2012, a 60-day study was run evaluating the effect of Ashwagandha on reducing stress and anxiety in adults. The randomized double-blind placebo study found that cortisol levels (the main stress hormone) decreased significantly (27.9% on average) as well as perceived stress (44%) when compared to the placebo group. The study concluded that high-concentration full-spectrum KSM-66 Ashwagandha ‘safely and effectively improves an individual’s resistance towards stress and thereby improves self-assessed quality of life’.

Research studies and reviews have since re-iterated the efficacy of Ashwagandha in relieving the physiological symptoms of stress, most notably with a systematic review from 2014. While the studies exhibited some levels of bias, the systematic review examined 62 abstracts using 5 human trials that met the criteria, ultimately supporting research that Ashwagandha is effective and safe in aiding the body’s reaction to stress.

Another recent study from 2019 furthered the research, concluding that Ashwagandha had statistically significant data suggesting those in the placebo group had lower cortisol levels, the primary stress hormone.

References;

A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Chandrasekhar K, Kapoor J, & Anishetty, S, Indian Journal of Psychological Medicine, 2012.

https://ksm66ashwagandhaa.com/wpcontent/uploads/2018/02/65999KSM66AshwagandhaInfoNo1.pdf

An alternative treatment for anxiety: a systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera). Pratte M, Nanatavi K, Young V, Morley C, 2014.

https://pubmed.ncbi.nlm.nih.gov/25405876/

Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Salve J, Pate S, Debnath K, Langade D, 2019.

https://pubmed.ncbi.nlm.nih.gov/32021735/

 

Cognitive function

In a randomized, double-blind placebo with 20 healthy adults, there was a statistically significant improvement in the participants answers as well as the speed of response, across five different cognitive tests. Similarly, an 8 week 2017 study demonstrated significant improvements in both general and immediate memory as well as information-processing speed, sustained attention as well as executive function.

References;

Effect of standardized aqueous extract of Withania somnifera on tests of cognitive and psychomotor performance in healthy human participants. Pingali U, Pilli R, Fatima N, 2014.

https://pubmed.ncbi.nlm.nih.gov/25405876/

Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions Choudhary, D., Bhattacharyya, S., & Bose, S. (2017).

https://ksm66ashwagandhaa.com/wp-content/uploads/2018/02/67207-KSM-66-Ashwagandha-Info-Cognitive-s.pdf

 

 Sleep

In a 2019 study examining the effects of Ashwagandha on anxiety in 60 individuals, it was concluded that the adaptogenic herb led to significant improvement in sleep quality. Another 2019 study evaluated the effects of Ashwagandha on sleep concluding the herb not only increased sleep onset latency (speed of getting to sleep) but also the overall quality of the sleep. Similarly, an 8 week study from 2020 on both healthy adults and those with insomnia found that in both groups sleep onset latency and sleep efficiency improved significantly when compared to the placebo group.

References;

Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Salve J, Pate S, Debnath K, Langade D, 2019.

https://pubmed.ncbi.nlm.nih.gov/32021735/

Efficacy and Safety of Ashwagandha ( Withania somnifera) Root Extract in Insomnia and Anxiety: A Double – blind, Randomized, Placebo-controlled study. Langade, D., Kanchi, S., Salve, J., Debnath, K., & Ambegaokar, D, 2019.

https://ksm66ashwagandhaa.com/wp-content/uploads/2020/08/KSM-–-66-Ashwagandha-for-Quality-of-sleep.pdf

Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, randomized, parallel group, placebo-controlled study. Langade, D., Thakare, V., Kanchi, S., & Kelgane, S, 2020.

https://ksm66ashwagandhaa.com/clinical-studies/

 

 

 

 

 

 

 

 

 

Rhodiola Rosea

Benefits

  • Energy booster
  • Anxiolytic effect (reduces anxiety)
  • Aids cognitive function
  • Mood regulation

 

Rhodiola Rhosea, originates from the mountains of Siberia and is also known as the Golden Root or the Arctic Root. It is a plant with an impressive history in traditional medicine.

Research has shown this adaptogenic herb to have remarkable mental and physiological benefits including boosting energy, enhancing cognition and ultimately aiding the body’s resistance to stress. With over 140 active ingredients, Rosavin and Salidroside being its primary potent components, it is truly an all-in-one stress supplement.

 

For mild anxiety and stress

In a 2015 study of 80 “mildly anxious participants” it was found that those taking Rhodiola Rosea experienced a “significant reduction in self-reported anxiety, stress, anger, confusion and depression at 14 days and a significant improvement in total mood’. Though this trial wasn’t a randomized double placebo trial, multiple other studies have concluded the same results.

A similar study involving 101 subjects found benefits after as soon as 3 days in terms of the improvements to life-stress symptoms.

More recent studies have tested subjects with ‘burnout’ symptoms as it is believed Rhodiola Rosea increases the physiological resistance to stress as a result of the plants adaptogenic nature. The 2017 study showed improvements within just one week with benefits noticed across multiple measures ultimately proving its use in the increased physiological resistance to stress.

 

References;

The Effects of Rhodiola rosea L. Extract on Anxiety, Stress, Cognition and Other Mood Symptoms. M. Cropley, A. Banks and J.Boyle 2015

https://pubmed.ncbi.nlm.nih.gov/26502953/

Therapeutic Effects and Safety of Rhodiola rosea Extract WS® 1375 in Subjects with Life‐stress Symptoms – Results of an Open‐label Study. D. Edwards, A. Heufelder, A. Zimmerman, 2012.

https://onlinelibrary.wiley.com/doi/full/10.1002/ptr.3712?saml_referrer

Multicenter, open-label, exploratory clinical trial with Rhodiola rosea extract in patients suffering from burnout symptoms S. Kasper, A. Dienel. 2017

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5370380/

 

Cognitive function

This trial involving 121 military cadets aimed to test the capacity for mental work for those who were tired and on night shifts. The study found benefits as quickly as after 2 hours with reduced fatigue as well as an increased capacity for work when compared to the placebo group.

Another double placebo trial aimed to test the effect of Rhodiola Rosea on 20 students during a stressful exam period. The trial concluded that there was a significant improvement in mental fitness such as the accuracy of a maze drawing test while also improving fatigue and general wellbeing in comparison to the placebo group.

Additionally, trials have been done on similarly stressful situations such as night duty physicians. The study aimed to test cognitive function in tired stressed subjects, with the results indicating a statistically significant improvement in 5 different mental tests, once again proving cognitive improvement in stressful situations.

 

References;

A randomized trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental work Shevtsov V, Zholus B, Shervarly V, Vol'skij V, Korovin Y, Khristich M, Roslyakova N, Wikman G, 2003.

https://pubmed.ncbi.nlm.nih.gov/12725561/

A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen. Spasov A, Wikman G, Mandrikov V, Mironova I, Neumoin V, 2000.

https://pubmed.ncbi.nlm.nih.gov/10839209/

Rhodiola rosea in stress induced fatigue--a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty. Darbinyan V, Kteyan A, Panossian A, Gabrielian E, Wikman G, Wagner H, 2000.

https://pubmed.ncbi.nlm.nih.gov/11081987/

 

Fatigue

A systematic review of 11 studies examined the effects of Rhodiola Rosea and found the herb to be statistically significant in it’s function of increasing of the time until exhausted in physical activity, as well as increased mental performance when under stress.

This ability of Rhodiola Rosea to combat exhaustion has been re-iterated in other studies such as a 2014 trial in which participants with stress-induced fatigue saw a substantial reduction in fatigue when compared to the placebo.

 

References;

The effectiveness and efficacy of Rhodiola rosea L.: a systematic review of randomized clinical trials. Hung SK, Perry R, Ernst E, 2011.

https://pubmed.ncbi.nlm.nih.gov/21036578/

Rhodiola rosea (SHR-5), Part I: a proprietary root extract of Rhodiola rosea is found to be effective in the treatment of stress-related fatigue. S, Perry, 2014.

https://pubmed.ncbi.nlm.nih.gov/24503750/

 

Bacopa Monnieri

Bacopa Monnieiri

Benefits

  • Energy and concentration booster
  • Anxiolytic effect (reduces anxiety)
  • Aid cognitive function

 

Yet another staple plant within Ayurvedic medicine, Bacopa Monnieiri is a versatile herb used for a variety of health purposes. Following its popularity within western health practices, research studies show it may boost brain function alongside alleviating stress to name a few benefits. The active ingredients responsible for such positive mental function, known as Bacosides A and B, repair and improve nerve impulse transmission. In simple terms, they promote healthy mental functions such as focus, memory and learning.

 

For stress and mild anxiety

In a double-blind placebo trial 72 healthy adults were tested over a 12-week period. The study concluding that there was a statistically significant reduction in anxiety when compared to the placebo group.

The following year, a trial concluded similar results suggesting Bacopa Monnieiri was able to reduce the physiological effects of stress shown by the decrease in cortisol levels alongside the increase in positive mood. These adaptogenic properties, have been consistently shown in studies and are due to the herbs potent saponins, bacosides A and B.

The anxiolytic effects of the herb are still somewhat underexplored however studies have shown there is a correlation between Bacopa Monnieiri and a reduction in the physiological effects of stress.

 

References;

Brahmi for the better? New findings challenging cognition and anti-anxiety effects of Brahmi (Bacopa monnieri) in healthy adults. V. Sathyanarayanan ,T. Thomas , S. Einöther,R. Dobriyal , M. Joshi,S. Krishnamachari. 2013

https://pubmed.ncbi.nlm.nih.gov/23354535/

An acute, double-blind, placebo-controlled cross-over study of 320 mg and 640 mg doses of Bacopa monnieri (CDRI 08) on multitasking stress reactivity and mood. Benson S, Downey LA, Stough C, Wetherell M, Zangara A, Scholey A. 2014.

https://pubmed.ncbi.nlm.nih.gov/23788517/

Lemon Balm

Benefits

  • Mood regulator
  • Improves cognitive function
  • Soothes physiological stress

 

Lemon Balm also called Melissa Officinalis, has traditionally been used to boost mood and cognitive function for over two millennium. Recent research goes on to suggest that Lemon Balm soothes physical symptoms of stress, helps the mind relax as well as enhancing overall brain function. The chemical compounds in Lemon Balm can help calm muscle tension and heightened senses resulting in a healthy fight-or-flight response making it a go to herbal ally.

 

For mild anxiety and stress

In a double-blind placebo study the self-rating of ‘calmness’ significantly increased in response to a DISS (Defined Intensity Stressor Simulation). Since the 2004 study multiple other studies have taken place examining the effect of Lemon Balm on stress. A 2011 study on individuals with mild to moderate anxiety found an 18% reduction in the manifestation of anxiety and improved anxiety-related symptoms by 15%.

References;

Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (Lemon Balm). D.Kennedy, W.Little, A.Scholey, 2004.

https://pubmed.ncbi.nlm.nih.gov/15272110/

 

Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbancesJ.Cases, A.Ibarra, N.Feuillère, M.Roller, S.Sukkar, 2011.

https://pubmed.ncbi.nlm.nih.gov/22207903/

 

Cognitive function

 

Studies on Lemon Balm have assessed the effect of the herb on cognitive performance. A 2002 study found statistically significant increases in sustained attention as well as memory. More recently a study examined the effect of Lemon Balm on mood as well as cognitive performance concluding a notable increase in memory performance while also increasing calmness.

 

References;

Modulation of mood and cognitive performance following acute administration of Melissa officinalis (lemon balm).D.Kennedy, A.Scholey. N.Tildesley, E.Perry, K.Wesnes, 2002.

https://pubmed.ncbi.nlm.nih.gov/12062586/

Modulation of mood and cognitive performance following acute administration of single doses of Melissa officinalis (Lemon balm) with human CNS nicotinic and muscarinic receptor-binding properties.D.Kennedy, A.Scholey. N.Tildesley, E.Perry, K.Wesnes, G.Wake, S.Savelev, 2003.

https://pubmed.ncbi.nlm.nih.gov/12888775/

 

 Sleep

Whilst sleep and fatigue haven’t been the primary focus of studies, it has been concluded that lemon balm has positive effects on sleep and fatigue. One study found that insomnia was reduced by 42%. This significant reduction may be primarily due to a reduction in stress as the two symptoms clearly overlap.

References;

Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances.J.Cases, A.Ibarra, N.Feuillère, M.Roller, S.Sukkar, 2011.

https://pubmed.ncbi.nlm.nih.gov/22207903/

Black Pepper

Benefits

  • Increases bioavailability
  • Aids digestion

 

Piperine the most active compound found within black pepper can modify supplement metabolism. The molecule is able to inhibit enzymes that would break down supplements and so higher levels of certain supplements are left within the body allowing for higher bioavailability and ultimately more beneficial supplement uptake. Piperine is also known to enhance digestive capacity and reduce gastrointestinal food transit time.

References;

Black pepper and its pungent principle-piperine: a review of diverse physiological effects. Srinivasan K,2007.

https://pubmed.ncbi.nlm.nih.gov/17987447/

The effects of black pepper on the intestinal absorption and hepatic metabolism of drugs.H.Han,2011.

https://pubmed.ncbi.nlm.nih.gov/21434835/

 

L-Theanine

Benefits

  • Anxiolytic effect (reduces anxiety)
  • Energy booster

 

This remarkable amino acid found in green tea leaves is best summed up as a relaxing agent without the unwanted sedative effects. Studies show L-theanine promotes a ‘relaxed but alert mental state via a direct influence on the central nervous system’. The adaptogen works to prompt this physiological effect with two prongs; by inhibiting Glutamine, the brain’s most important excitatory neurotransmitter as well as stimulating the production of GABA (Gamma Aminobutyric acid) a calming neurotransmitter. It is one of the most effective supplements for not only promoting a calming feeling but also keeping you active and ready to tackle the day.

 

For mild stress and anxiety

Studies on L-Theanine show it to have significant effects on the body in aiding the body’s reaction to stress.

In a 2009 double-blind placebo trial L-Theanine was able to reduce heart rate and the production of saliva in response to a stressful task. It is believed to be due to its ability to block L-glutamic acid to glutamate receptors in the brain. Additional trials have found longer term benefits with a 4-week 2019 study suggesting L-Theanine is beneficial for stress-related ailments. Moreover an 8-week trial on those with more severe depression symptoms saw a statistically significant decrease in anxiety-trait scores re-iterating the positive effect the amino acid has on anxiety and stress.

 

References;

L-Theanine reduces psychological and physiological stress responses. Kimura K, Ozeki M, Juneja LR, Ohira H, 2009.

https://pubmed.ncbi.nlm.nih.gov/16930802/

Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Hidese S, Ogawa S, Ota M, Ishida I, Yasukawa Z, Ozeki M, Kunugi H, 2019.

https://pubmed.ncbi.nlm.nih.gov/31623400/

Effects of chronic l-theanine administration in patients with major depressive disorder: an open-label study. Hidese S, Ota M, Wakabayashi C, Noda T, Ozawa H, Okubo T, Kunugi H, 2017.

https://pubmed.ncbi.nlm.nih.gov/27396868/

 

Lavender

Benefits

  • Aids sleep
  • Anxiolytic effect (reduces anxiety)

 

Lavender has an extensive history in wellness dating back as early as Ancient Rome. Contemporary research states Lavender has significant health benefits being used to treat anxiety and insomnia through providing a calming effect to the body. A terpene called Linalool is the most active component which is thought to be responsible for its potent smell as well as all the physiological health benefits.

 

For mild anxiety and stress

Lavender is well known for its anti-anxiety effects with a recent meta-analysis of 5 studies involving 645 participants concluding that the flower is highly effective in easing the physiological effects of anxiety. The anxiolytic effects of lavender when taken as Silexan oil capsules had a statistically significant impact which was comparable to anxiety medication such as Lorazepam.

A similar meta-analysis on 697 patients found comparable results on those with mild anxiety with HAMA (Hamilton Anxiety rating scale) scores increasing positively, thus re-iterating the anxiolytic effects of the flower.

 

References;

Efficacy and safety of lavender essential oil (Silexan) capsules among patients suffering from anxiety disorders: A network meta-analysis. S.Yap , A.Dolzhenko A, Z.Jalal,M. Hadi M,T. Khan, 2019.

https://pubmed.ncbi.nlm.nih.gov/31792285/

Efficacy of Silexan in subthreshold anxiety: meta-analysis of randomised, placebo-controlled trials. Möller, HJ., Volz, HP., Dienel, A,2019.

https://link.springer.com/article/10.1007/s00406-017-0852-4#citeas

 

Passionflower

Benefits

  • Mood regulator
  • Anxiolytic effects

 

The Passionflower herb is native to the southern United States. The adaptogen works in a two-pronged approach. It inhibits Glutamine while producing GABA (Gamma Aminobutyric acid), a calming neurotransmitter, which ultimately promotes a relaxed but alert mental state.

 

For mild anxiety and stress

Studies of Passionflower or Passiflora Incarnata has shown its anxiolytic effect as it is effective in easing the physiological symptoms of stress. The flower has been shown to have rapid effects within 30 minutes.

One trial tested Passionflower before patients underwent a major spinal surgery in order to reduce the patients anxiety surrounding the operation. It showed a statistically significant reduction in anxiety scores on the STAI (State Anxiety Inventory). Likewise, a 2017 study was similarly done on those undergoing dental surgery finding that the natural flower had the same effect as Midazolam, a common anxiety medication, but without the amnesia or unwanted sedation.

Studies have also proven the long-term anxiolytic effects of the flower with a 4-week double-blind placebo trial suggesting Passionflower is as effective as Oxazepam, another anxiety medication, and again without any unwanted impairment.

 

References;

Passiflora incarnata Linneaus as an anxiolytic before spinal anesthesia. Aslanargun P, Cuvas O, Dikmen B, Aslan E, Yuksel MU, 2012.

https://pubmed.ncbi.nlm.nih.gov/22048283/

 

Effects of passiflora incarnata and midazolam for control of anxiety in patients undergoing dental extraction. L.Dantas ,A. de Oliveira-Ribeiro ,L. de Almeida-Souza,F. Groppo, 2017.

https://pubmed.ncbi.nlm.nih.gov/27918731/

Passionflower in the treatment of generalized anxiety: a pilot double‐blind randomized controlled trial with oxazepam.S.Akhondzadeh,H. Naghavi,,M. Vazirian,A. Shayeganpour,H. Rashidi,M.Khani, 2001.

https://onlinelibrary.wiley.com/doi/10.1046/j.1365-2710.2001.00367.x

Chamomile

Benefits

  • Anxiolytic effect
  • Aids sleep

 

This flower from the daisy family is a popular dietary supplement which has been used for thousands of years. While most seen as chamomile tea, it has many wellness properties in capsule form such as aiding sleep and supporting physiological symptoms of stress.

For mild stress and anxiety

In a double-blind placebo trial the effects of chamomile were examined upon those with GAD (generalized anxiety disorder). Over the 8 week study a statistically significant decrease in anxiety scores was found in those in the Chamomile group in comparison with the placebo group.

Similar studies on the correlation have since been done on this link between Chamomile and GAD with one study, of 179 participants, showing significant improvements over time. The study concluding that there was a clinically meaningful decrease in anxiety scores, as a result of chamomile supplementation.

 

References;

A randomized, double-blind, placebo-controlled trial of oral Matricaria recutita (chamomile) extract therapy for generalized anxiety disorder. Amsterdam JD, Li Y, Soeller I, Rockwell K, Mao JJ, Shults J, 2009.

https://pubmed.ncbi.nlm.nih.gov/19593179/

Short-term open-label chamomile (Matricaria chamomilla L.) therapy of moderate to severe generalized anxiety disorder. Keefe JR, Mao JJ, Soeller I, Li QS, Amsterdam JD, 2016.

https://pubmed.ncbi.nlm.nih.gov/27912871/

 

Probiotic Blend

Probiotic

Benefits

  • Mood regulator
  • Supports gut health
  • Aids digestion
  • Immune system booster

 

The discovery that there is a connection between the gut and the brain, known as the Gut-brain Axis, is a relatively new scientific `innovation. More attention has been given to it recently with the research concluding that our gut is fundamentally connected to our emotions. In short, having a healthy gut is important for many reasons such as supporting positive mental health and well-being.

Our curated blend of 20 billion CFUs (or Colony forming units) consisting of 15 different probiotic strains, is designed to support the health of your gut microbiome and will support you on your journey to wellbeing.

 

For mild stress and anxiety 

The study of the benefits of probiotics and their role in affecting mood is rather new. With this being said, recent research highlighting the wide array of advantages probiotics offer, is now well established. The gut is often referred to as the second brain because of the enteric nervous system (ENS) being present. 90% of our bodies serotonin is made inside the ENS, therefore having an important role in affecting our mood.

A 2016 systematic review of 10 studies on the impact of probiotic supplementation on anxiety and depression symptoms concluded that psychological benefits occurred from supplementation of the Psychobiotics. More conclusively however, a 2020 review of articles within the last 15 years demonstrates a significant improvement in one or more of the anxiety measurements when compared to a placebo group in all studies. A more recent article suggests those with anxiety disorders such as Generalized Anxiety Disorder (GAD) show a specific profile of gut microbiota, with this imbalance partially restored with the supplementation of probiotics.

Whilst more research is needed, the link between your gut and your mood is apparent with probiotics able to support gut microbiome health.

 

References;

Probiotic supplementation can positively affect anxiety and depressive symptoms: a systematic review of randomized controlled trials. M. Pirbaglou, J. Katz, R. de Souza, J. Stearns, M. Motamed, P Ritvo, 2016.

https://pubmed.ncbi.nlm.nih.gov/27632908/

Food & mood: a review of supplementary prebiotic and probiotic interventions in the treatment of anxiety and depression in adults. S. Noonan, M. Zaveri, E. Macaninch, 2020.

https://nutrition.bmj.com/content/early/2020/06/09/bmjnph-2019-000053

Effects of Microbiota Imbalance in Anxiety and Eating Disorders: Probiotics as Novel Therapeutic Approaches. E. Navarro-Tapia ,L. Almeida-Toledano, G. Sebastiani , M. Serra-Delgado, Ó. García-Algar , V. Andreu-Fernández V, 2021.

https://pubmed.ncbi.nlm.nih.gov/33652962/

 

 

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