5-HTP is the precursor of serotonin metabolism. Supplementation with 5-HTP may be useful to improve mood and sleep, as well as help control pain in individuals who are 'serotonin deficient'. Indications of low serotonin may include insomnia, pain, depressed mood, increased anxiety, constipation and chocolate cravings.

Suggested dose: 100 mg in morning, 100 - 300 mg at bedtime.

Acetyl-L-Carnitine has been demonstrated in animal models to protect the brain dopamine system from the negative effects of chronic stress and may therefore be useful to help improve cognitive function and the ability to handle pain. Supplementation with Acetyl-L-Carnitine has also been suggested to protect against the effects of aging.

Suggested dose: 500 - 1000 mg twice a day.

The proper balance of 'good bacteria' in the gut is essential to good health. Exposure to chronic stress causes an imbalance in healthy bowel flora and may therefore contribute to inflammatory disorder and ‘leaky gut’ syndrome. Signs of unhealthy gut flora include abdominal pain, diarrhea, constipation, 'spastic colon', excessive flatulence and bloating. Research indicates that many of the symptoms of irritable bowel syndrome (IBS) and fibromyalgia may be related to an imbalance of healthy gut flora. Regular supplementation with acidophilus may help maintain a healthy balance.

Suggested dose: One tablet with meals.

Chronic stress depletes the adrenal stores of essentially trace elements that help to maintain healthy adrenal function. Adrenal extracts help to replenish these stores and have been traditionally used to treat 'adrenal fatigue'. Signs of reduced adrenal function include fatigue, low blood sugar (hypoglycemia), sugar and salt craving, and chronic fatigue.

Suggested dose: As directed on bottle.

Magnesium is an essential cofactor in the proper function of countless enzymes. The body's natural stores of magnesium are depleted by chronic stress. Indications of low magnesium include insomnia, restless legs or nocturnal cramps, constipation and chocolate cravings. Since prolonged magnesium supplementation can cause calcium loss, it is important to take both if you plan on being on this for very long, in order to prevent complications such as bone loss.

Suggested dose: 500 mg magnesium equivalent at bedtime.

Notes:

• 'Chelated' minerals are much easier to absorb than 'inorganic' minerals. Look for products such as magnesium glycinate, citrate, taurate or malate. Avoid magnesium oxide.
• While magnesium usually helps promote sleep, some people find it energizes them. If this happens to be the case, consider taking it in the morning.

DHEA is a hormone precursor that the body uses to make testosterone. DHEA supplementation has been suggested to improve muscle mass, cognitive function and to slow natural aging.

Suggested dose: custom dosing based on lab evaluation (See Notes below).

Notes:

• Proper supplementation with DHEA requires laboratory testing for DHEA-sulfate levels, which is different from a simple DHEA level. DHEA-sulfate is the bio-active form of DHEA. The target range for serum DHEA-sulfate levels depends on gender, i.e. males 300 micrograms/deciliter; females 150 micrograms/deciliter.
• Over-supplementation with DHEA may cause darkening of facial hair and increased skin oils leading to acne.

• Do not use DHEA if you are pregnant or lactating, or using birth control pills.
• Do not use DHEA if you have a history of breast cancer, uterine cancer, prostate cancer or testicular cancer.
• DHEA may aggravate symptoms of benign prostatic hyperplasia.

Di-indolylmethane (DIM) is a natural extract of cruciferous vegetables (e.g., broccoli, cauliflower, brussel sprouts, etc). DIM is used by the liver to help eliminate estrogen. It may therefore be helpful to treat symptoms of 'estrogen dominance', which include increased body pain, PMS, fibrocystic breast disease, irregular menstrual cycles and mood swings.

Suggested dose: up to 300 mg twice a day

Warning:

• Do not use DIM if you are pregnant or lactating, or using birth control pills.

DL-phenylalanine (DLPA) is a combination of both D- and L-phenylalanine.

• L-phenylalanine is a naturally occurring amino acid that the body uses as a precursor to synthesize thyroid hormones and dopamine and may therefore be useful to help relieve symptoms related to dopamine deficiency, including chronic pain and fatigue, poor concentration and restless legs.
• D-phenylalanine is a by-product of phenylalanine synthesis in the laboratory. Whereas most d-amino acids are not biologically active, D-phenylalanine acts as an enkephalinase inhibitor, i.e. prevents the breakdown of the brain's natural endorphins (pain killers), and may therefore be helpful in decreasing pain.

Suggested dose: 500-750 mg in the morning or twice a day.

Indol-3 Carbinol (I3C) is a natural extract of cruciferous vegetables (e.g., broccoli, cauliflower, cabbage, brussel sprouts) that is used by the liver to help eliminate estrogen. I3C may therefore be helpful to treat symptoms of 'estrogen dominance', which include increased body pain, PMS, fibrocystic breast disease, irregular menstrual cycles and mood swings.

Suggested dose: 200 mg twice a day.

Warning:

• Do not use Indol-3 Carbinol if you are pregnant or lactating, or using birth control pills.

L-glutamine has been demonstrated in animal models to protect the gut lining from inflammation. It may therefore be useful in the treatment of inflammatory bowel disorders or in irritable bowel syndrome (IBS), especially when diarrhea or 'spastic colon' is a prominent feature of the disorder.

Suggested dose: 500 mg twice a day.

Magnesium is an essential cofactor in the proper function of countless enzymes. The body's natural stores of magnesium are depleted by chronic stress. Indications of low magnesium include insomnia, restless legs or nocturnal cramps, constipation and chocolate cravings. Since prolonged magnesium supplementation can cause calcium loss, it is important to take both if you plan on being on this for very long, in order to prevent complications such as bone loss.

Suggested dose: 500 mg at bedtime; if this energizes you take in the morning.

Melatonin is a natural sleep-inducing hormone. Individuals should try different doses to find the smallest dose that is effective at inducing sleep. A good starting dose would be 1.5 mg, or half a 3 mg tablet. Over supplementation with melatonin may cause depressed mood and lower body temperature. On the other hand, higher doses may be effective in fighting symptoms of Seasonal Affective Disorder (SAD).

Suggested dose: 0.5 - 5 mg at bedtime.

Omega-3 fish oil is a potent anti-inflammatory that has been demonstrated to be useful for treating a wide variety of conditions, from heart disease to depression. Since chronic stress causes increased oxidative stress, Omega-3 fish oil may work to help reduce the effects of stress on the brain and other organs.

Suggested dose: one gram (1000 mg) up to three times a day.

Notes:

• Many people are reluctant to take fish oil because of the taste or smell. However, a good fish oil supplement has little or no smell, and certain brands actually add flavors (e.g. lemon or rosemary oil) to make them more pleasant. Any supplement that has a fishy odor is rancid and should be avoided. Spending a little extra money for a good product may be a wise investment!
• Fish oil supplements should be refrigerated, especially after opening, to preserve freshness and prevent spoilage.

Phosphatidylserine is a naturally occurring component of healthy cell membranes. Supplementation with phosphatidylserine has been demonstrated to lower cortisol production in response to stress. Since stress-related cortisol has been demonstrated to cause weight gain, depress immune function and alter the brain's capacity to handle additional stress, supplementation with phosphatidylserine may help prevent or reverse these stress-related changes.

Suggested dose: custom dosing based on lab evaluation: consider 100 - 200 mg twice a day or at bedtime, depending on results of diurnal salivary cortisol testing (See Notes below).

Notes:

• It is important to determine whether your body is making too much or too little cortisol prior to taking phosphatidylserine, since phosphatidylserine may aggravate symptoms of 'adrenal fatigue'.
• In order to determine your adrenal function profile, consider obtaining a diurnal salivary cortisol test. Diurnal salivary cortisol testing involves the collection of four saliva samples throughout the day. The results of this test will help determine how much phosphatidylserine you might benefit from and what time of day it may be best to take it. For example, someone with high night time levels would benefit from an evening dose, whereas someone with persistently elevated cortisol would benefit from twice a day dosing.

The B vitamins are essentially for healthy function of the nervous system. Since stress causes the depletion of B vitamins, individuals under stress should take a regular supplementation. "Stress formula" B vitamins are typically combined with vitamin C and other supplements that are lost during stress exposure (see Vitamin C below).

Suggested dose: As directed on bottle, one tablet in the morning.

While perhaps best known for its role in proper immune function, the largest store of vitamin C in the body is in the brain, where it helps protect against the negative effects of stress exposure. In addition, vitamin C plays an important role in the proper function of the adrenal glands. Therefore, individuals with low adrenal reserve need extra vitamin C. Since stress causes a depletion of vitamin C, individuals undergoing stress are recommended to take regular supplements.

Suggested dose: 500 - 1000 mg once or twice a day.