Two supplements for cortisol support (social anxiety, performance anxiety, general stress balance)

When it comes to cortisol support, I think too many people focus on herbal formulations. While I’m not against the use of herbs, it’s important to keep in mind that no one has an ‘ashwaghanda’ deficiency. I look at herbs like pharmaceuticals— they’re amazing for acute issues and short term support, but they rarely ‘fix’ issues outright.

I prefer to focus on ‘functional’ nutrients that support key areas for stress and cognitive function. The two that we’re going to focus on today are cell membrane fluidity and composition as well as the micrbiome

Phosphatidylserine

Phosphatidylserine is a phospholipid that plays a pivotal role in cell membrane structure and function, particularly in the brain. It makes up nearly 20% of our cell membranes (in the brain) along with DHEA and omega-9 plasmalogens (50%). It is known for its benefits in reducing cortisol levels and modulating brain wave activity, specifically lowering beta brain wave patterns (high arousal).

Cortisol is a steroid hormone produced by the adrenal glands in response to stress. It’s part of the body's fight or flight response. Chronic elevated cortisol levels can lead to various issues, particularly impaired cognitive function, sleep disturbances, and a general increased risk of various chronic diseases. Phosphatidylserine appears to modulate the stress response by influencing the HPA axis, our central stress response system.

Phosphatidylserine helps to normalize cortisol levels by enhancing the function of cortisol receptors in the brain within the hippocampus and hypothalamus, which play big roles in regulating the HPA. When cortisol binds to its receptors in these areas, it typically signals for a reduction in further cortisol production (a feedback mechanism). PS supplementation seems to improve the sensitivity of these receptors, thereby enhancing the feedback inhibition of cortisol release. This leads to a more balanced cortisol response to specific stressors.

PS supplementation in particular has been shown to regulate cortisol release in response to prolonged and intense exercise, making it a particularly useful tool for managing physical stress, especially for athletes in season

Brain waves are electrical impulses in the brain, categorized by their frequency: delta, theta, alpha, beta, and gamma waves. Beta waves are associated with active thinking, problem-solving, and heightened alertness. While beta waves are important for cognitive tasks (we need a moderate level of arousal to complete tasks and feel motivated), excessive beta activity can also cause anxiety. For this reason, PS supppementation stands out as a useful tool for performance anxiety. Because it also supports the nervous system, it may also be useful for supporting activities that require speed and power production

Phosphatidylserine can also influence brain wave activity through its role in neuronal cell membrane integrity and function. By maintaining the fluidity and permeability of cell membranes (similar to plasmalogens), PS ensures optimal functioning of neurotransmitter systems, including those involving acetylcholine, dopamine, and serotonin. These neurotransmitter pathways play significant roles in mood regulation and cognitive function as well. So it’s benefits extend beyond simply managing cortisol.

Research suggests that phosphatidylserine can help shift the balance of brain wave activity from high-frequency beta waves to the more relaxing but focused alpha waves (think flow state).

Clinical data supports these benefits, showing that phosphatidylserine supplementation can improve mood, cognitive function and stress resilience. PS is truly an ‘evidence based’ supplement with a lot of good data to back its use. athletes have been found to benefit from reduced exercise-induced cortisol levels and improved performance recovery with PS supplementation. Additionally, individuals with cognitive decline or ADHD have shown improvements in attention, memory, and executive function as well

Dosage: 100-300mg (300 ideal for most) daily. You can also experiment with higher doses in the 600 range. Taken ideally in the morning

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Just Calm (Bifidobacterium longum)

Just Calm is a probiotic with a psychobiotic strain called bifidobacterium longum 1714 popularized for its ability to reduce stress and improve cognitive function. This strain has shown to decrease levels of cortisol by also directly modulating the HPA axis. While the direct mechanisms of action associated with bifidobacterium longum are different than PS, they have very similar functional outcomes including 1. A shift to theta and alpha band brain wave patterns 2. A dramatic reduction in cortisol levels in response to external stressors.

While PS works directly on the brain and the neurons itself, BL exerts similar benefits through different mechanisms, mainly the gut-brain axis. BL influences the gut-brain axis by modulating the vagus nerve, a conduit for gut-brain communication. Activation of the vagus nerve is associated with a reduction in stress- related behaviors and a decrease in cortisol levels. BL 1714 strain can stimulate the vagus nerve, promoting a parasympathetic (rest and digest) response that counteracts the stress induced sympathetic (fight or flight) response.

Bifidobacterium longum can influence levels of inflammation in the brain and enteric nervous system. Additionally it can also influence the production of other neurotransmitters like serotonin and dopamine, which are involved in mood regulation and cognitive function. By enhancing the balance of these neurotransmitters, it ca promote

shift the dominance from high- frequency beta waves to lower- frequency alpha waves, which are associated with relaxation and a meditative state. Think of this probiotic almost as an adaptogen, tweaking the delicat neurophysiological milleu of each individual in a unique and different way based on their individual needs, predispositions and aptitudes

Dosing: 1 serving daily. I like to take it at night but it can be taken any time of day. If you are on the Just Thrive probiotic, seperate these two hy 6-8 hours ideally

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