The 22 Best Natural Treatments and Remedies for OCD

Obsessive-compulsive disorder (OCD) is a chronic mental disorder characterized by obsessions (repetitive thoughts) and compulsions (repetitive actions).

It affects about 3 per cent of adults and 1 per cent of children (79).

It’s clear that both genetic and environmental factors contribute to the development of OCD.

Research shows that OCD is often inherited and passed down within families (89).

But experiencing abuse or trauma as a child also increases the risk of developing the disorder (86-88).

Both children and adults with OCD have high levels of cortisol (a stress hormone) in their blood, and increased glutamate (an excitatory neurotransmitter) in their brain (80-83).

They also have lower levels of GABA and serotonin, which are relaxing neurotransmitters in the brain (84-85).

Antidepressant medication is the standard treatment for OCD.

But many people prefer to manage and treat their OCD without having to rely on drugs.

Researchers have studied many different natural treatments for OCD, and this article explores the most promising ones.

The first section of this article explores the best nutrients, herbs and supplements to naturally treat OCD.

The second section of the article explores the best lifestyle habits, therapies and practices to combat and overcome OCD.

It is important to note that people with OCD often have to try more than one therapy to find one that works well for them.

You shouldn't suddenly change or discontinue your current OCD treatment without consulting with your doctor first.

But read on to learn about some of the best natural remedies and therapies that can help reduce your symptoms of obsessive-compulsive disorder.

The Best Nutrients, Herbs and Supplements for Naturally Treating OCD

1. N-Acetyl Cysteine

N-Acetyl-Cysteine (NAC) is a modified form of the amino acid cysteine.  

It’s also the precursor to glutathione, your body’s master antioxidant.  

Nowadays, we’re exposed to so many environmental toxins, which cause oxidative stress in the body and deplete our reserves of cysteine and glutathione.  

But supplementing with NAC can increase and normalize your cysteine and glutathione levels.  

This can combat and reduce oxidative stress in your brain, which can then help treat several mental illnesses, including OCD. 

More than one study has found that NAC can significantly improve OCD symptoms in more than half of OCD patients (44, 46).

And a systematic review determined that NAC is effective at reducing the severity of OCD symptoms with minimal side effects (45).

NAC is included in Optimal Antiox. 

Be sure to read this article all about the benefits of NAC.

2. Inositol

Inositol is a naturally-occurring molecule found in nearly all plants and animals. It plays a key role in various biological processes.  

The brain has the highest concentration of inositol, where it plays an important role making and affecting neurotransmitters, including serotonin (1).  

Inositol can be found in many foods, particularly fruit, especially cantaloupe and oranges (2).  These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

It used to be considered a B Vitamin (Vitamin B8). But it currently is no longer considered an essential nutrient because your body can produce inositol from glucose (3). 

However, supplementation with inositol can still help reduce symptoms of OCD.  

In one study, patients with OCD took 18 grams of inositol or placebo daily for six weeks.  

At the end of the six weeks, the patients who took inositol had significantly lower scores on the Yale-Brown Obsessive Compulsive Scale.  

The researchers concluded that inositol can effectively treat obsessive-compulsive disorder (4-5). 

It’s important to point out that the research suggests that you need to take high doses (12 to 18 grams daily) if you want to experience the anxiety-reducing benefits of inositol. 

I took high doses of inositol when weening off psychiatric medication. 

I personally noticed a reduction in my obsessive-compulsive tendencies while supplementing with it. 

Check out my full post about inositol to learn more about the benefits. 

3. Zinc

Zinc is an essential mineral for mental health, especially if you have chronic anxiety.  

Unfortunately, many people are deficient in zinc. In fact, it’s estimated that 2 billion people in the world are deficient. And this often includes people with OCD. 

Researchers have found that patients with OCD tend to have much lower levels of zinc that individuals without OCD (49).  

And one study showed that zinc supplementation helped reduce obsessions and compulsions without side effects (50).  

I created and take the Optimal Zinc supplement to make sure my zinc levels are optimal. I created it because I want to give my clients and readers the very best zinc supplement so that they can experience superior results. I have found that many zinc supplements on the market fall short. Optimal Zinc includes several other nutrients (co-factors) that increase the absorption of zinc. 

Besides supplementing, you should also eat plenty of healthy, whole foods that contain zinc.  

Some of the best foods to optimize your zinc levels include:  

• Oysters  

• Grass-fed beef

• Pumpkin seeds

• Cashews

• Mushrooms  

• Spinach  

These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.  

Check out my previous post all about zinc and anxiety if you want to learn more about how zinc impacts anxiety levels and can contribute to OCD. 

Zinc can also stimulate your vagus nerve, which reduces anxiety. 

4. Glycine

Glycine is an amino acid commonly found in protein-rich foods such as meat, fish, collagen and gelatin. These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

Glycine is one of three amino acids that your body uses to make glutathione, the master antioxidant in your body.  

Supplementing with 60 grams of glycine daily has been shown to reduce OCD symptoms (70).  

I personally take collagen protein powder to make sure I get enough glycine. Or you can supplement with pure glycine powder.

Another option is to take sarcosine.  

Sarcosine is a natural supplement that inhibits the uptake of glycine. By doing this, it increases the availability of glycine in the brain.  

Researchers have found that sarcosine can lead to quick, profound and sustained improvements in OCD symptoms (71).  

I’ve tried sarcosine and I find that it’s much more powerful and effective at improving mental health symptoms than taking glycine or collagen powder. It's very good at reducing anxiety.  

5. Curcumin

Curcumin is the most heavily researched compound within turmeric, the spice that gives curry its yellow colour.  

It’s one of my favourite natural compounds for optimal health.  

Research shows that curcumin can significantly improve obsessive-compulsive symptoms by increasing serotonin (53).  

Curcumin is a good option if you struggle with chronic inflammation, depression and OCD. 

In my experience, it doesn’t help as much if you only have anxiety. 

Curcumin is included in the Optimal Energy and Optimal Antiox supplements. 

Since curcumin is a fat soluble, take it with a fatty meal. 

6. Caffeine

Caffeine is a surprising natural remedy for OCD. 

It usually increases anxiety and stress in most people. 

But research shows that it can improve OCD symptoms.  

Two clinical trials found that caffeine significantly reduces the severity of OCD symptoms in people with treatment-resistant OCD (47-48).  

I recently cut out coffee completely but I used to drink this coffee.  

You can also just take pure caffeine tablets if you want. I sometimes take tablets before a workout. 

Coffee and caffeine can disrupt sleep though, so make sure you don’t drink it in the evening close to bed. Some people like me are really sensitive and have to stop drinking it very early in the day so that it doesn’t disrupt their sleep. 

It's also a good idea to try to consume the whole coffee fruit, instead of just coffee or pure caffeine. 

Traditionally, the coffee bean is extracted from the coffee fruit for roasting. And the surrounding fruit is discarded.  

But that’s a problem because the coffee fruit contains several healthy compounds not found in coffee beans themselves.  

And researchers have found that consuming whole coffee fruit concentrate can significantly enhance cognitive functioning.  

That’s why I included coffee fruit in the Optimal Brain supplement. 

7. Magnesium

Magnesium is the fourth most abundant mineral in the human body, and it’s absolutely essential for optimal mental health.  

It’s absolutely essential for the proper functioning of your nervous system and optimal neurotransmitter activity.  

Unfortunately, many people don’t get enough of it, even if they eat a healthy diet. 

Research shows that low magnesium levels contribute and worsen many neuropsychiatric problems, including OCD.  

Patients with OCD have significantly lower levels of magnesium in their blood than people without OCD (54).  

So if you have OCD, it’s clearly important to make sure you’re getting enough magnesium so that you don’t have a deficiency. 

Since most people are deficient, magnesium is one of the three supplements that I think everyone should be taking every day. That’s why it’s included in my Optimal Calm supplement.

Epsom salt baths are another great way to increase your body’s intake of magnesium.  

You should also make sure you’re eating enough magnesium-rich foods on a regular basis, including:  

• Spinach  

• Chard  

• Pumpkin seeds

• Almonds

• Avocado  

• Dark chocolate

• Bananas  

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health. 

8. Milk Thistle

Milk thistle is a herb commonly used to improve liver health and protect the liver from alcohol and other drugs. 

Silymarin, one of the flavonoids in milk thistle, has been shown to increase serotonin levels in the brains of animals (72).  

And one human study found that milk thistle works just as well as a popular SSRI antidepressant at reducing OCD symptoms (73).  

9. Probiotics

As you probably already know, the health of your gut (and the bacteria within it) significantly influence your brain and mental health.  

So not surprisingly, probiotics have been shown to be another possible natural remedy for OCD. 

Studies also show that the neurotransmitter serotonin is produced in the gut.  

By taking a probiotic supplement, you can enhance the diversity of the bacteria in your gut, create a better environment for the synthesis of serotonin, and therefore increase serotonin levels and activity in your brain (18). 

Probiotics have also been shown to stimulate the vagus nerve and reduce inflammation, which tends to be elevated in people with OCD. 

A systematic review of 38 studies concluded the probiotics can improve psychiatric disorder-related behaviors, including anxiety and OCD (55).  

The researchers found that the following probiotics can help with OCD: 

• Bifidobacterium longum 

• Bifidobacterium breve 

• Lactobacillus rhamnosus 

All three of these probiotics are included in the Optimal Biotics supplement. 

You can also check out this article to learn more about the top 9 psychobiotics that can help reduce your anxiety.  

And this article includes 5 ways to increase your good gut bacteria. 

10. Borage Oil

Borage oil is a natural remedy made from the seeds of the Borago officinalis plant. 

The oil is high in gamma linoleic acid (GLA), which is an essential fatty acid that must be obtained from your diet.  

It’s commonly used to help reduce the inflammation that is linked to many chronic diseases. 

Its anti-inflammatory effects may be why it helps reduce OCD.  

Researchers have found that 500 mg of borage oil per day can reduce obsessive and compulsive and anxiety symptoms (75).  

Animal research also shows that it can have anti-anxiety effects similar to benzodiazepines (74).  

I took borage oil years ago but no longer feel the need to take it.  

11. Iron

Iron is a trace mineral found in every living cell in our bodies.  

It carries oxygen to all parts of your body, and low levels can leave you feeling tired, pale, irritable and foggy.  

But research also shows that iron is an important cofactor in the synthesis of serotonin, and an iron deficiency can increase the risk of developing an anxiety disorder (6). 

Researchers have also found that blood iron levels are significantly lower in patients with mild and moderate OCD (51).  

Despite this, I don’t actually recommend supplementing with iron because some research suggests that too much iron can cause health problems and actually increase anxiety (7).  

It’s definitely a much better idea to test your iron levels and naturally get your iron from food.  

I make sure I get enough simply by taking grass-fed beef liver capsules.  

Beef liver is one of the best sources of iron. But I don’t like the taste of cooked beef liver, so I go with the capsules instead.  

Some other good sources of iron include: 

• Spirulina

• Dark chocolate

• Spinach

• Sardines

• Pistachios

• Raisons

These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health. 

12. Ashwagandha

Ashwagandha (Withania sominifera) is a popular Indian herb that has been used for more than 3000 years. It’s sometimes called the “Indian Ginseng”.  

It’s known as an “adaptogen”, which is a compound that balances the body and restores normal bodily functioning after chronic stress. 

In one study, 30 people with OCD took ashwagandha for 6 weeks, and it notably and significantly reduced their OCD symptoms (52).  

Animal research also shows that ashwagandha causes anti-anxiety effects, reduces OCD-like behaviour and improves stress tolerance in rats (8-13). 

So it’s a pretty impressive herbal remedy for OCD and anxiety.

But how does it work?  

By increasing serotonin and GABA in the brain, and lowering cortisol levels by 25 per cent (14-17).  

Ashwagandha is one of the main herbs I took to help myself get off psychiatric medications. 

It’s included in the Optimal Calm supplement.

13. Saffron

Saffron is a spice derived from the Crocus sativus plant.  

It has a number of health benefits due to the medicinal compounds within it.  

Saffron is one of the best supplements for reducing depression, anxiety and stress. 

Safranal and Crocetin, two of the compounds within saffron, have been shown to stimulate GABA receptors and increase serotonin levels in the brain (19-20). 

As a result, researchers have determined that saffron can reduce compulsive behavior (56).  

14. Valerian

Valerian (Valeriana officinalis) is a natural herb, and the root of the herb has traditionally been used to treat insomnia.  

But it also can reduce symptoms of OCD. 

In one study, supplementing with 750 mg of valerian for eight weeks reduced symptoms by 25% in people diagnosed with OCD (57).  

And in an animal study, valerian demonstrated anti-obsessive and anti-compulsive effects and researchers determined it's a good candidate for treating obsessive-compulsive disorder (21). 

Scientists have collected a massive amount of research demonstrating that the compounds in valerian naturally reduce symptoms of OCD by:  

• Partially activating serotonin receptors 

• Maintaining serotonin levels  

• Reducing stress hormone levels 

• Binding to GABA receptors in the amygdala, a brain region associated with fear and anxiety

• Increasing GABA levels 

• Inhibiting the breakdown of GABA in the brain (22-43). 

As a result of this, it creates a calming effect similar to anti-anxiety drugs like Xanax and Valium.  

This is why valerian is often called “Nature’s Valium”.  

Valerian is one of the first herbal remedies I took years ago to manage my anxiety at night and improve my sleep.  

It’s included in this anti-anxiety supplement.  

Valerian supplements include the roots and stems of the plant.  

But you can also take it as a tea or tincture if you want. 

The Best Lifestyle Habits, Therapies and Practices for Naturally Treating OCD

15. Cognitive Behavioral Therapy

Cognitive behavioral therapy (CBT) is one of the first-line treatments for OCD. 

It involves challenging and changing unhelpful cognitive distortions and behaviors, improving emotional regulation, and developing personal coping strategies. 

A meta-analysis of high-quality studies concluded that CBT is an effective method for treating OCD and reducing OCD symptoms (77-78).  

I personally never found CBT helpful for my mental health issues but other people do. 

It’s definitely worth trying if you OCD though. 

16. Neurofeedback

Neurofeedback is a type of biofeedback that shows you your brain activity in real-time and teaches you how to self-regulate it.  

Sensors are placed on your scalp to measure your brain’s activity, and the measurements are displayed using video or sound. 

Personally, neurofeedback was one of the most impactful actions I took to overcome severe anxiety. 

It works at a deep subconscious level, breaking the cycle of chronic anxiety.  

It allows shifts you into a natural, healthier state of mind.  

And research shows that it works for people with OCD. 

One study showed that it can normalize brain activity in people with OCD (58). 

If you want to try neurofeedback, it’s best to work with a qualified neurofeedback practitioner.  

If you’re interested in neurofeedback, I recommend becoming a client and working with us to determine the best type of neurofeedback for you and your condition. I have found that some types of neurofeedback are completely ineffective and may even be harmful. So it’s very important to do the right type of neurofeedback that actually works.

I also sometimes recommend the Muse headband. It’s a decent substitute to real neurofeedback and gives you real-time feedback in your brainwaves while you meditate.

I previously wrote about the Muse headband here, and you can get it through the Muse website. But keep in mind that it’s definitely not as good as clinical neurofeedback.

Please note: If you’re interested in trying neurofeedback, I recommend becoming a client and working with us to determine the best type of neurofeedback for you and your condition. I have found that some types of neurofeedback are completely ineffective and may even be harmful. So it’s very important to do the right type of neurofeedback that actually works. It’s also critical to work with a qualified neurofeedback practitioner who knows what they are doing. Otherwise, you can get worse. We help our clients find a qualified practitioner in their area.

17. Light Therapy

Light therapy is another natural therapy that you may be able to use to manage and treat your OCD. 

I came across a case study of a woman who had OCD and it got a lot worse in the winter. 

But two hours of light therapy every day for two weeks improved her mood and reduced her symptoms of obsession. 

What’s most surprising is that her condition remained stable for 16 months afterwards. She even made it through the next following winter (69).  

I personally get sunlight every day during the spring and summer months to support my mental health.  

I also use a number of different at-home devices to improve my mood and optimize my brain function. 

Throughout the winter, I use a seasonal affective disorder (SAD) light box. I turn it on next to my desk in the morning.

I also have a Vitamin D sunlamp for the winter months. 

And all year around, I use low-level red-light therapy (LLLT) to improve my mood and cognitive function. I use these three LLLT devices: 

• Optimal 1000 Brain Photobiomodulation Therapy Light (Combo Red/NIR) - This is a powerful device that shines 660 nm of red light and 850 nm of infrared light. I shine it on my forehead for 5 minutes every day. I also shine it on other parts of my head and on my entire body, including on my thyroid, thymus gland and gut. I experience incredible benefits from doing this.

• Optimal 300 Brain Photobiomodulation Therapy Light (Combo Red/NIR) - This is a smaller and more convenient device that I take with me when I’m travelling. I shine it on my forehead.

• Vielight Neuro Duo – This is a transcranial-intranasal headset with 810 nm of near infrared light that I’ve now been using regularly. It penetrates deeper into brain tissue and is absorbed better by the central nervous system. If you decide to get this one, you can use the coupon code JORDANFALLIS for a 10% discount. Some research has shown a 20-fold higher efficiency of light delivery to the deep brain through the nose instead of transcranial application (125). Vielight has several different devices and you can also use the coupon code JORDANFALLIS for 10% off any of them.

You can read more about LLLT here.  

I highly recommend all of the above devices if you really want to optimize your mental health and reduce symptoms of OCD. 

18. Meditation

Meditation is my favourite daily activity to relax and ground myself. 

And if you have OCD, you should try to add it into your daily routine as well. 

In one study, OCD patients received mindfulness training. They were taught meditative breathing, body-scan, and mindful daily living.  

By the end of the study, they witnessed a “significant and large reduction” in their OCD symptoms. It was much easier for them to “let go” (66).  

I use the Muse headband to meditate. It gives you real-time feedback while you meditate. That way, you know how well you are meditating. It makes meditation a lot more fun and tolerable.  

I previously wrote about the Muse headband here, and you can get it through the Muse website. 

19. Mindfulness-Based Cognitive Therapy

Mindfulness-based cognitive therapy (MBCT) is a type of therapy that includes a mix of cognitive behavioral therapy methods and mindfulness meditate practices. 

As mentioned before, mindfulness meditation and cognitive behavioral therapy help people with OCD individually. 

So it’s not too surprising they also help when used in combination. 

In one study, eight weeks of MBCT reduced OCD symptoms.  

Two third of the participants reported a decline in symptoms, including an increased ability to let unpleasant emotions surface and to live more consciously in the present (76).  

20. Exercise

Exercise is another natural way to manage and treat OCD. 

It’s easily accessible and free, and many doctors and researchers recommend exercise as their number one piece of advice for optimal mental health. 

Five different studies have found that aerobic exercise can reduce OCD symptoms (59-63).  

After exercising for 12 weeks, study participants reported fewer obsessions and compulsions, and the benefits remain for 6 months (64).  

The exercise doesn’t need to be intense though.  

Even simply walking can reduce symptoms of OCD (65).  

Exercise can be a big chore for a lot of people, so I recommend finding some sort of sport or aerobic activity that you enjoy. That way you won’t get sick of it and you’ll exercise regularly. 

21. Music

Music is actually very healing and can have a calming effect on the brain. 

I previously wrote about how music can naturally reduce cortisol, and increase dopamine and oxytocin. 

This is probably why it’s been shown to help people with OCD. 

In one study, music therapy reduced symptoms of obsession, depression and anxiety in patients with OCD (67).  

22. Acupuncture

Acupuncture is another natural treatment that has been shown to help people with OCD. 

In one study, 19 patients with treatment-resistant OCD received 12 sessions of acupuncture, and it significantly alleviated their OCD symptoms (68). 

I’m personally a really big fan of auricular acupuncture. Auricular acupuncture is when needles are inserted into ear. I’d recommend trying to find a health practitioner in your area who provides it, especially if you’re weening off psychiatric medication. It really helped me the first time I came off antidepressants. I was surprised.  

At the end of each appointment, my practitioner would secure small black seeds on my ear.  

In my experience, ear acupuncture is more effective than regular acupuncture.  

I also lie on an acupuncture mat at home to relax before bed. 

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Live Optimally,

Jordan Fallis

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(88) https://www.ncbi.nlm.nih.gov/pubmed/28549337 

(89) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181951/

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The Brain and Mental Health Benefits of Low-Level Laser Therapy (LLLT) & Photobiomodulation

Low-level laser/light therapy (LLLT) is an important treatment that I have used over the years to support my brain after serious concussions, toxic mold exposure and multiple psychiatric prescriptions. 

And in my experience, it is one of the most efficient ways to boost brain function and improve mental health. 

Yet your doctor likely has no idea what it is. 

It’s about as cutting-edge as it gets, and even more unconventional than neurofeedback. But it works. 

Also known as photobiomodulation, LLLT is the application of low-power lasers or light-emitting diodes (LEDs) to the body for therapeutic purposes.  When LLLT is applied to the brain, it is known as transcranial LLLT or transcranial photobiomodulation (44). 

LLLT has been around since 1967, and there are now more than four thousand scientific studies showing that it can help treat a variety of disorders without any harmful effects. Unlike high-intensity surgical lasers, low-powered lasers do not cut or burn tissue. Instead, these lasers stimulate a biological response and encourage cells to function properly (11, 12, 33). 

And luckily, it’s very easy to treat yourself at home with LLLT using red and infrared light.

I have used three main devices on my brain. They significantly improved the quality of my life over the years.

Make sure you read the Recommended Devices section below, where I discuss the different devices I have used. 

How It Works

Research shows that red and infrared light between the wavelengths of 632 nanometers (nm) and 1064 nm produce positive biological effects. For brain cells, the optimal range appears to be between 800 nm and 1000 nm, as these wavelengths can penetrate the scalp and skull and reach the brain (19, 20, 25-31).

The devices I have used fall within this range. 

The light emitted from the devices below stimulate a photochemical reaction within cells, which can accelerate the natural healing process and cause beneficial changes in behaviour (45).

How does it do this?

Mainly by supporting your mitochondria. 

As I’ve discussed before, mitochondria are considered the “powerhouses of the cell,” generating most of the energy in your body in the form of adenosine-5’- triphosphate (ATP). 

ATP is your body’s main source of cellular fuel. You are constantly using it, and your brain needs enough of it to work properly. 

Proper mitochondrial function and ATP production is critical for neuroprotection, cognitive enhancement, and the prevention and alleviation of several neurological and mental disorders (46).

And research demonstrates that transcranial LLLT supports mitochondrial function and significantly increases the production of ATP in the brain (3-5, 8-10, 13-17, 21-22, 34, 45).

Your mitochondria contain photoacceptors that absorb the photons from light and convert them into ATP – energy that can be used to perform cellular tasks and biological processes (39, 40).

This process is comparable to plant photosynthesis, during which sunlight is absorbed by plants and converted to energy for the plants to grow (23, 24). 

By stimulating the mitochondria and producing more ATP, LLLT gives brain cells extra ATP energy to work better and heal and repair themselves.

On top of this, LLLT has also been shown to:

• Increase neurogenesis, brain-derived neurotrophic factor (BDNF) and nerve growth factor (NGF) (1, 41, 42)

• Reduce inflammation (1, 35, 37, 41)

• Decrease free radicals and oxidative stress in the brain (2)

• Increase blood flow and circulation, including within the frontal cortex (6, 18, 32)

• Reduce pain by increasing our body’s endorphins (natural opioids and natural pain relievers) (7, 36)

• Increased rate of oxygen consumption in the frontal cortex (32, 100)

• Increase serotonin (38)

My Experience and What You Should Expect

LLLT is one of the most impactful and helpful actions I took to optimize my brain and mental health.

By the time I was off all psychiatric medications, I had lost a lot of my full cognitive capabilities. Thankfully, LLLT helped restore them.

Here are some of the results I noticed:

• Increased cognitive function

• Sharper thinking

• Improved mood, concentration, alertness

• Less fatigue and reduced need for sleep

• More mental motivation, endurance and productivity

Overall, it improved my mental constitution. I didn’t get as fatigued and worn down as easily and I could focus and think harder for longer periods of time.

LLLT also has a cumulative effect. Your brain becomes stronger and more resilient over time as you do the treatment consistently.  

It allowed me to reduce the number of supplements I was taking daily. I now realize that I needed the treatment for many years, but I just didn’t know it existed.

Luckily, I started treating myself on a regular basis and have never felt better. 

Many serious brain injuries and mental illnesses can be successfully treated with LLLT, including depression, anxiety, post-traumatic stress disorder, traumatic brain injury, post-concussion syndrome, stroke and Alzheimer's disease.

I explore how LLLT has been shown to help each of these disorders below. Feel free to skip to the disorder you're struggling with to learn more.

Depression and Anxiety

Studies in rats and humans provide evidence that LLLT improves mood and decreases depressive symptoms.

In 2009, researchers took 10 patients with a history of major depression and anxiety (including post-traumatic stress disorder and substance abuse) and applied LLLT to their foreheads for four weeks. At the end of the study, six of the 10 patients experienced a remission of their depression, and seven of the 10 patients experienced a remission of their anxiety. There were no observable side effects (54). 

“The data supports that LLLT to the head constitutes a promising neurotherapeutic tool to modulate behaviour in a non-invasive manner.”

— Dr. Julio C. Rojas, MD, PhD, University of California

This makes sense considering that several studies show that depression is linked to abnormal blood flow in the frontal cortex of the brain, and LLLT increases blood flow and circulation (47, 53). 

Other studies have shown that participants report a significant increase in positive emotions and a reduction in depressive symptoms for two weeks after LLLT treatment (55-57). 

Sufferers of traumatic brain injury (TBI) also experience a decrease in depression, anxiety, irritability and insomnia, and an overall improvement in quality of life, because of LLLT (58, 59).  

I personally experienced all of these results.

Traumatic Brain Injury

Traumatic brain injury (TBI) is a growing health concern. An estimated 1.7 million people sustain a TBI annually in the U.S. (60). 

Mild TBIs (concussions) make up 75 per cent of all brain injuries. Military personnel deployed to Iraq and Afghanistan frequently experience mild TBI while overseas, and many months after they return home, they often struggle with PTSD, depression and anxiety (61, 62). 

And research shows that transcranial LLLT can help (63). 

I personally experienced this. In 2010, I suffered multiple concussions while living in a moldy home, and thankfully LLLT helped me recover from post-concussion syndrome.

A number of human studies show that patients with chronic mild TBI experience improved cognition, memory and sleep with LLLT treatment. 

One study examined whether LLLT could help 11 patients with chronic mild TBI symptoms. They all had cognitive dysfunction, and four of them had multiple concussions like I did. 

After 18 LLLT sessions, their cognition, memory and verbal learning improved. Participants also said they slept better and had fewer PTSD symptoms. Coworkers, friends and family reported improved social, interpersonal, and occupational functioning (65). 

If LLLT was a drug, we would definitely be hearing about it.

In another study, 10 people with chronic TBI were given 10 treatments of LLLT (810 nm) and witnessed a reduction in headaches, cognitive dysfunction, sleep problems, anxiety, depression and irritability (66). 

There have also been a few case studies showing beneficial effects of transcranial LLLT in TBI patients (67, 68):

“Seven years after closed-head TBI from a motor vehicle accident, case 1 (a 66-year-old woman) began transcranial LED treatments. Before LLLT treatment, she could focus on her computer for only 20 minutes. After eight weekly LLLT treatments, her focused computer time increased to 3 hours. She has treated herself nightly at home for 5.5 years now and maintains her improved cognition at age 72 years.”

“Case 2 (a 52-year-old retired, high-ranking female military officer) had a history of multiple closed-head injuries. Before beginning LLLT treatments, she was on medical disability for 5 months. After 4 months of nightly LLLT treatments at home, she returned to working full-time as an executive consultant with an international technology consulting firm and discontinued medical disability. Neuropsychological testing performed after 9 months of transcranial LED showed significant improvement in cognition and memory, as well as reduction in post-traumatic stress disorder symptoms.”

“Case 3 received 20 LLLT treatments over two months and experienced highly favourable outcomes with decreased depression, anxiety, headache, and insomnia, whereas cognition and quality of life improved.”

So LLLT can improve cognition, reduce costs in TBI treatment and be applied at home?

Hmm, sounds like something the pharmaceutical industry would not like people to know about – and something that would force them to lose a lot of life-long customers. 

Several mouse studies also show that transcranial LLLT can prevent cell death and increase neurological performance after TBI (69-72). 

Researchers believe that LLLT works so well for people struggling with TBI symptoms because mitochondria in the brain are significantly dysfunctional after TBI, resulting in an inadequate supply of ATP, and LLLT can support the mitochondria and increase ATP production (73-75, 79). 

There is also poor blood flow and oxygenation, and increased inflammation and oxidative stress in the brain after head injuries. This contributes to brain damage, but LLLT can help combat these problems, increase antioxidants, promote neurogenesis and relieve chronic symptoms (76-78, 80-83).

Alzheimer's Disease and Cognitive Impairment

Research shows that LLLT can boost performance and improve cognitive function, including attention and memory, in elderly people, young healthy people and animals.  

Preliminary studies demonstrate that LLLT could slow down the progression of Alzheimer’s disease by decreasing a protein in the brain that is linked to dementia (84-86, 94). 

Downregulation of brain-derived neurotrophic factor (BDNF) occurs early in the progression of Alzheimer's disease, and LLLT has been shown to prevent brain cell loss by upregulating BDNF (87). 

“LLLT could be used as a preventive intervention in people who present risk factors for Alzheimer’s disease, mild cognitive impairment, or a history of head trauma. In such patients, LLLT could be combined with cognitive intervention approaches.”

— Dr. Francisco Gonzalez-Lima, PhD, University of Austin, Texas

Researchers have also applied LLLT to middle-aged mice, and discovered that the memory and cognitive performance of the middle-aged mice improved so much that it was comparable with that of young mice. The researchers concluded that LLLT should be “applied in cases of general cognitive impairment in elderly persons” (5, 88). 

Several others studies have shown that LLLT significantly increases alertness, awareness and sustained attention, and improves short-term memory and reaction time. Study participants also made fewer errors during tasks and tests (89-91, 93, 95). 

Another study found that LLLT was just as effective as exercise at enhancing cognition, likely by providing neuroprotection and supporting the mitochondria (92, 96).

Stroke

Multiple studies show that LLLT can significantly reduce brain damage and improve recovery outcomes after a stroke (110-113). 

In one study, researchers applied LLLT over the entire surface of the head of stroke patients approximately 18 hours after a stroke. Five days after the stroke, they found significantly greater improvements in the LLLT-treated group. The improvements continued 90 days after the stroke. At the end of the study, 70% of the patients treated with real LLLT had a successful outcome compared with only 51% of the control subjects (114). 

Follow up studies with over 600 stroke patients found similar beneficial results. Researchers believe increase in the production of ATP is responsible for the improvements (115, 116, 117).  

Numerous studies also show that LLLT significantly reduces neurological problems and improves behaviour in rats and rabbits after stroke. It also increases the growth of new brain cells in these animals, improving their overall recovery (118-124).

Other Disorders

There are a number of other disorders that can also improve with LLLT treatment: 

• Parkinson’s disease (PD) – “Mitochondria in PD tissues are compromised, and LLLT could be developed as a novel treatment to improve neuronal function in patients with PD” (109).

• Amyotrophic lateral sclerosis (ALS) - Mitochondrial dysfunction and oxidative stress play an important role in motor neuron loss in ALS. Motor function significantly improved with LLLT in a group of people in the early stage of the disease (99).

• Autism – Linked to mitochondria dysfunction and inflammation, so LLLT would likely help (103, 104).

• Bipolar disorder – Linked to mitochondria dysfunction and inflammation (105, 106, 107)

• Schizophrenia – Linked to mitochondria dysfunction and inflammation (105, 106)

• Smoking Cessation – Check out this video.

• Alcoholism (101, 102)

• Opiate addiction (102)

• Headaches and migraines (108)

• Acne - This is unrelated to brain health but LLLT can also treat acne. Improving my diet helped me overcome my acne many years ago, but I definitely wish I had known about LLLT when I had it. An integrative physician I know has had a lot of success with her patients struggling with acne and other skin issues (97, 98).

Recommended Devices

I first discovered LLLT when reading Dr. Norman Doidge’s book, The Brain's Way of Healing: Remarkable Discoveries and Recoveries from the Frontiers of Neuroplasticity.

Dr. Doidge talks about the BioFlex Laser Therapy equipment, which costs tens of thousands of dollars.

I found an integrative physician who owned a Bioflex and I gave it a try. 

After a few sessions, I started experiencing beneficial effects.

So I decided to go ahead and buy my own LLLT devices for much cheaper.

I ended up finding and trying a number of different LLLT devices myself

They were much less expensive than the Bioflex, and I wanted to see how they compared to the Bioflex.

Many of the devices I bought didn't help me very much because they weren't powerful enough.

Most light devices aren't very effective at penetrating the skull.

But after a lot of research, and trial and error, I found devices that were powerful enough.

And they did help me.

And they provided me with the same brain and mental health benefits as the expensive Bioflex.

Here are the three devices I now recommend because they actually work:

• Optimal 1000 Brain Photobiomodulation Therapy Light (Combo Red/NIR) - This is a powerful device that shines 660 nm of red light and 850 nm of infrared light. Like I have, you can shine it on your forehead for 5 minutes every day. You can also shine it on other parts of your head and on your entire body, including on your thyroid, thymus gland and gut. I have experienced incredible benefits from doing this.

• Optimal 300 Brain Photobiomodulation Therapy Light (Combo Red/NIR) - This is a smaller and more convenient device that I have taken with me when travelling.

• Vielight Neuro Duo – This is a transcranial-intranasal headset with 810 nm of near infrared light. It penetrates deeper into brain tissue and is absorbed better by the central nervous system. If you decide to get this one, you can use the coupon code JORDANFALLIS for a 10% discount. Some research has shown a 20-fold higher efficiency of light delivery to the deep brain through the nose instead of transcranial application (125). Vielight has several different devices and you can also use the coupon code JORDANFALLIS for 10% off any of them.

Unlike most pharmaceuticals, LLLT is very safe, non-toxic and non-invasive, so you can easily try it on yourself without concern and see if it helps you like it has helped me (33, 34, 126). 

You can shine the light all over your head. But start slow and apply the light to different areas of your head for just 1-2 minutes, maybe even less if you’re really sensitive. Then work your way up to longer periods of time, perhaps 5-10 minutes per area. There’s no exact proper way to do this. Listen to your body and see how it affects you. 

It’s important to note that some people experience grogginess and fatigue after using LLLT. I experienced this the day after my first treatment. I was incredibly tired and lethargic. This was a sign that I did too much. 

If you feel extremely tired immediately after LLLT or the next day, take a break and do less next time. For example, if you applied light to your forehead for 3 minutes, then drop back down to 2 minutes for your next session. 

It is also important to cycle LLLT. The way it works is similar to exercise, so you need to take breaks in order to heal and get stronger. Using it everyday can cause a burnout effect. You can use it every other day to give your brain a chance to recover.

More Details on How I’ve Used the Optimal 1000 Therapy Light

Someone recently asked me for more details on how to use the Optimal 1000 Brain Photobiomodulation Therapy Light (Combo Red/NIR). So I thought I’d share what I told them here:

I usually hang the Optimal 1000 Brain Photobiomodulation Therapy Light (Combo Red/NIR) on my door, and then start by standing in front of it for about 10 minutes. I would say I'm about 1 or 2 feet away so that the light is shining on most of my body. I tend to prioritize my upper body though, particularly my thyroid, gut, thymus gland, and of course my head. But what I've found is that shining it on other parts of your body (besides my brain) actually leads to indirect cognitive benefits as well. So it's not just shining it on the brain that helps with cognitive function.

I will also sometimes turn my back to the light and shine it on my back and spine area, and on the back of my head, for about 5 to 10 minutes.

I also get much closer (perhaps about 2-3 inches away) and shine it just on my forehead for 4-5 minutes or so. It is safe to do this because our devices emit a very low, safe level of EMFs.

So what I usually do is 10 minutes on my entire body and then right after that, 5 minutes on my face/forehead. But it's completely fine to do them separately at different times of the day or on completely separate days if you want.

It's usually good to limit your exposure to a maximum of 20 minutes at a time though, because too much at one time can make you too tired and negate the beneficial effects.

The back of your head where your spine meets your skull is another great area to shine the light. I also like to shine the light on the sides of my head (around my ears) for a few minutes each.

Conclusion

Frankly, it’s ridiculous that this therapy is not more well-known and promoted by doctors. But like everything else on this website, you don’t have to wait for conventional medicine to catch up, and you can experiment with the LLLT devices yourself. There is a high benefit-to-risk ratio. 

I suspect that home-use application of LLLT will become much more popular in the coming years.

The remarkable effects of the treatment in healing the brain in a non-invasive manner, along with the fact that there is little evidence of any adverse side effects, suggests to me that it’s use will only increase.

At the same time, distrust in pharmaceuticals continues to grow because of uncertain efficacy and unbearable side effects. 

And as the Western population continues to age, the incidence of the degenerative brain diseases will only continue to increase, which will produce a severe financial and societal burden.

So people will realize they are at a disadvantage by not having their own device(s) and will start using them on a regular basis for optimal mental health and cognition.

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Live Optimally,

Jordan Fallis

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(125)https://www.researchgate.net/publication/273781132_Red_and_NIR_light_dosimetry_in_the_human_deep_brain

(126) http://www.ncbi.nlm.nih.gov/pubmed/23675984

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9 Nutrient Deficiencies That Can Make You More Anxious

When I first started looking for ways to overcome my chronic anxiety, I originally didn’t think nutrition had anything to do with it. 

But I was wrong.

Being deficient in certain nutrients can actually cause or worsen your anxiety.

And getting more of the right vitamins and minerals can increase your ability to properly manage stress.

Anxiety itself can also deplete nutrient levels. 

So the more anxious you are, the faster your body will burn through its vitamins and minerals. 

And the lower your nutrient levels, the more anxiety you’ll have.

It can become a never-ending cycle, eventually leading you to a psychiatrist’s office.

But instead of checking your nutrient levels, your psychiatrist is likely to prescribe you anti-anxiety medication.

And what most people don’t realize – including most psychiatrists – is that anti-anxiety medications can further deplete your nutrient levels.

This all might sound like a disaster, but I promise you – it’s not.

It doesn’t have to be this way. 

You can nip the problem in the bud. 

This article lays out nine nutrient deficiencies that can contribute to anxiety.

Making sure you get enough of these vitamins and minerals through food or supplementation can make a profound difference. 

All of them have really helped me at one point or another.  

Note: If you also have depression, check out my other article, 20 Nutrient Deficiencies That Can Make You Depressed

1. Magnesium

Magnesium is the fourth most abundant mineral in the human body.

And it’s absolutely essential for optimal brain function and mental health.

Unfortunately, many people don’t get enough magnesium, even if they eat a healthy diet.

In fact, research shows that many people are deficient in magnesium nowadays (1-3). 

This is a big problem because magnesium is necessary for optimal neurotransmitter activity and for the proper functioning of your nervous system.

Researchers have found that low magnesium levels contribute and worsen many neuropsychiatric problems, including anxiety (18). 

In one study, it was shown that not getting enough magnesium significantly increases anxiety (19). 

And another study found that a magnesium deficiency can increase anxiety by changing the composition of your gut bacteria (23). 

The good news is that nine different studies have concluded that magnesium supplementation can reduce anxiety in humans and improve anxiety-related disorders (20-22, 24-25). 

Plenty of researchers have also found that magnesium has a calming effect in animals by activating GABA (A) receptors. These are the same receptors activated by anti-anxiety medication (26-30). 

So if you have anxiety, it’s very important that you get enough magnesium so that you don’t have a deficiency.

Luckily, there are a number of ways to do this. 

First, you should eat plenty of magnesium-rich foods on a regular basis.

Magnesium-rich foods include spinach, chard, pumpkin seeds, almonds, avocado, dark chocolate and bananas.

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

Epsom salt baths are another great source of magnesium and an excellent way to increase your levels. You can simply throw the salts in your bathtub and take a nice relaxing bed at night before bed.

I also recommend taking a high-quality supplement that includes magnesium so that you know you’re covering all of your bases.

Magnesium is included in this supplement.

Correcting a magnesium deficiency can also help you overcome trauma, depression, addiction and withdrawal. 

2. Zinc

Zinc is another important mineral for mental health, and you want to avoid a deficiency at all costs.

Like magnesium, it supports neurotransmitter production and nervous system functioning, and research shows that having a zinc deficiency can worsen your anxiety. 

More than one study has found that individuals with anxiety have significantly lower levels of zinc (31, 35-36). 

But supplementing with zinc can effectively increase zinc levels and reduce symptoms of anxiety (31).

Other studies have also revealed a link between zinc deficiency and anxiety (32, 34).

And when animals are fed a zinc-deficient diet, they display increased anxiety-like behaviour (33). 

Unfortunately, researchers estimate that there are more than 2 billion people in the world that are deficient in zinc. And studies have shown that even a mold zinc deficiency impairs brain function in children and adults (4-6). 

So, if you struggle with anxiety, it’s quite possible that you’re deficient.

And you’ll definitely want to take steps to optimize your zinc levels. 

Eating zinc-rich foods is a good start.

Some of the best food sources of zinc include oysters, grass-fed beef, pumpkin seeds, cashews, mushrooms and spinach. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

However, if you’re deficient like I was, I recommend taking a high-quality zinc supplement, at least for a short period of time. 

I created and take the Optimal Zinc supplement to make sure my zinc levels are optimal. 

Check out my previous post all about zinc, copper and anxiety if you want to learn more about how zinc impacts your mental health and can contribute to your anxiety.

That article also includes other steps you can taken to increase your zinc levels and lower your anxiety.

Zinc also stimulates your vagus nerve, which reduces anxiety. 

3. Vitamin B6

Vitamin B6 is a key nutrient that supports your entire nervous system. 

It accomplishes this by playing a key role in the production of calming neurotransmitters in your brain, including serotonin and GABA.

So having a deficiency in Vitamin B6 can definitely increase your anxiety.  

Vitamin B6 levels have been shown to be significantly lower in individuals who have anxiety and panic attacks (37). 

Some of the best food sources of Vitamin B6 include potatoes, bananas and chicken. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

But if you want to see quick improvements, you may want to try supplementing with Vitamin B6.

Studies have found that Vitamin B6 supplements reduce anxiety (38-40).

When I took antidepressants and benzodiazepines for my chronic anxiety, I supplemented with vitamin B6.

This is because psychiatric medication can actually further deplete Vitamin B6, increasing anxiety in the long run. 

So if you take a medication to manage your anxiety, or simply have anxiety and want to manage it better, I highly recommend supplementing with Vitamin B6. 

That’s why I included it in Optimal Zinc and Optimal Calm.

4. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats, meaning your body cannot produce them.

They are also necessary for the normal functioning of your brain and nervous system.

So not surprisingly, not eating enough omega-3 fatty acids can increase anxiety. 

Researchers have found low levels of omega-3 fatty acids in anxious individuals (41-42).

In fact, people with the lowest levels of omega-3 fatty acids tend to have most severe anxiety (46-47).

Omega-3 fatty acids are found primarily in cold water fish such as salmon, black cod, sablefish, sardines and herring.

Unfortunately, most people don't consume enough omega-3 fatty acids through their diet.

That’s why I recommend supplementing with krill oil, a special kind of fish oil that contains the essential omega-3 fatty acids. 

Numerous studies show that supplementing with fish oil can lower inflammation and reduce symptoms of anxiety (43-46, 48). 

Other than reducing anxiety, omega-3 fatty acids have been shown to stimulate your endocannabinoid system and lower cortisol.

5. Choline

Choline is an essential nutrient that was only discovered in 1998.

So it’s fairly new.

Your body makes a small amount of choline.

But you still need to eat enough of it through your diet.

Otherwise, you can develop a deficiency.

And many people do.

Most people don’t meet the recommended daily intake for choline because very few foods in the Western diet contain it.

And researchers have found that adults with low levels of choline are more likely to have anxiety (49-50). 

Animal studies have also shown that choline supplementation during pregnancy can prevent or dramatically reduce the chance of offspring developing anxiety disorders (51). 

The best food sources of choline include grass-fed beef liver and egg yolks, and I definitely recommend eating those foods regularly. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

But taking a high-quality choline supplement can have a more noticeable and immediate effect on stress levels. 

Citicoline (also known as CDP-Choline) is my favourite choline supplement. 

I find that it reduces my racing thoughts when I’m stressed or anxious. 

Another good source of choline is Alpha GPC. 

Both Alpha GPC and CDP-Choline are included in the Optimal Brain supplement. 

Choline can also promote the regeneration of myelin. 

Make sure you read this article to learn more about the remarkable benefits of choline.

And make sure you read this article to learn more about the benefits of Alpha GPC, the optimal dosage, and the best way to take it.

6. Selenium

Selenium is an essential trace mineral that is important for many bodily processes that affect your brain function and mental health.

Research shows that being low or deficient in selenium is associated with a significantly greater incidence of anxiety, and selenium supplementation diminishes anxiety (54). 

In one study, researchers found that individuals with the lowest levels of selenium reported having increased anxiety (52). 

But then after five weeks of supplementing with selenium, their anxiety decreased (52).

Another study found that selenium supplementation reduced anxiety in HIV+ drug users (53). 

Brazil nuts are the richest dietary source of selenium.

But the mineral can also be found in wild-caught seafood, pastured eggs and grass-fed meat. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

I also make sure I’m not deficient by supplementing with it.

Selenium is included in Optimal Antiox.

7. Iron

Iron is a trace mineral found in every living cell in your body.

It carries oxygen to all parts of your body, and low levels can leave you feeling tired, pale and irritable.

But research also shows that iron is an important cofactor in the synthesis of serotonin, and an iron deficiency can increase your risk of developing an anxiety disorder (57). 

In fact, iron levels are significantly lower in individuals with panic disorder (58). 

Other studies have found that iron-deficient individuals have increased anxiety and increased fearfulness (55-56). 

Animal research also supports the idea that iron deficiency increases anxiety, and normalizing iron levels can reverse anxiety-like behaviour (56). 

Despite all this, I don’t actually recommend supplementing with iron because some research suggests that too much iron can cause health problems and actually increase anxiety (56). 

It’s definitely a much better idea to get your iron from food. 

I make sure I get enough simply by taking grass-fed beef liver capsules.

Beef liver is one of the best sources of iron.

I don’t like the taste of cooked beef liver, so I go with the capsules instead. 

Some other good sources of iron include spirulina, dark chocolate, spinach, sardines, pistachios and raisons. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

8. Vitamin D

Vitamin D is a fat-soluble vitamin.

It’s actually more accurate to describe it as a hormone because your skins synthesizes it when it’s exposed to sunlight.

Every tissue in your body has Vitamin D receptors, including the brain.

So developing a Vitamin D deficiency can lead to a number of costly physiological and psychological problems, including anxiety.

And this is backed up by research.

Researchers have discovered significantly lower levels of Vitamin D in individuals with anxiety (60, 62). 

And two studies found that fibromyalgia patients and pregnant women with Vitamin D deficiency have higher levels of anxiety (59, 61). 

Unfortunately, reports indicate that Vitamin D deficiency is very common and a major health problem across the globe (11).

Researchers estimate that 50 percent of the general population is at risk of Vitamin D deficiency (12).

It’s best to get your Vitamin D by going outside and getting sunlight.

But some people can’t get sun, especially during the winter months.

That’s why I recommend taking a Vitamin D supplement. 

It's important to test and monitor your Vitamin D levels before and after supplementing with it.

Increasing your Vitamin D levels can also help with depression, addiction and withdrawal. 

9. Antioxidant Nutrients (Vitamins A, C, and E)

Lastly, some nutrients have antioxidant effects in the body, and being deficient in them can increase your anxiety. 

One study found that people with generalized anxiety disorder have significantly lower levels of Vitamin A (beta carotene), Vitamin C and Vitamin E, all of which have antioxidant properties (68). 

But after six weeks of supplementing with these antioxidant vitamins, researchers observed a significant increase in the blood levels of these nutrients. And the anxious patients experienced a significantly reduction in their anxiety (68). 

Researchers have also found that taking both Vitamin C and Vitamin E together reduces anxiety (15-17).

And several other studies show that high dose Vitamin C decreases anxiety (14, 69-71).

In addition to getting Vitamin C from fruits and vegetables, I take at least 500 mg of Vitamin C every day.

I’ve tried taking up to 10 grams of Vitamin C daily, and it helped me manage anxiety. But you don’t need to take that much unless you find it really helps you.

Good food sources of Vitamin E include almonds, spinach, sweet potatoes, avocados, olive oil, sunflower seeds and butternut squash.

Vitamin E is also included in the Optimal Antiox supplement, along with Vitamin C.

For Vitamin A, I don’t typically recommend supplementing with it. Instead, you should get enough from food, such as grass-fed beef liver, pastured egg yolks, grass-fed butter/ghee, carrots, sweet potatoes, kale, spinach and broccoli.  These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

Cod liver oil is also a very good source of Vitamin A, and it includes Vitamin D as well. I take cod liver oil throughout the winter. 

Antioxidants also reduce cortisol, your body’s main stress hormone. 

Bringing It All Together: Why You Should Take Them in Combination

The mainstream approach to treating anxiety is through talk therapy and medication.

But you can’t treat a nutrient deficiency with counselling and prescriptions.

And it’s important to note that taking all the above nutrients in combination will provide the greatest relief from anxiety.

Together, they have a synergistic effect.

For example, numerous researchers have found that taking Vitamin B6 and magnesium together is more likely to reduce your anxiety than simply taking a magnesium supplement by itself (64, 66-67). 

At this point, you may be thinking that you could just take a daily multivitamin, and that would cover your bases. 

But I wouldn’t recommend it.

Why? 

Because one-a-day multivitamins often contain too much of the nutrients you don’t need, and not enough of the nutrients you do need (magnesium, Vitamin D). 

Overall, if you have anxiety, I would recommend:

• Eating lots of whole foods – download my free food guide

• Zinc and Vitamin B6

• Krill oil

• Vitamin D

• Vitamin C

• Beef liver capsules

If you need additional support, I also recommend this anti-anxiety supplement. It contains a number of natural compounds that I’ve used over the years to manage my anxiety. 

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

Connect with me

References:

(1) http://www.tandfonline.com/doi/abs/10.1080/00048670802534408

(2) http://www.ncbi.nlm.nih.gov/pubmed/10746516

(3) http://www.ncbi.nlm.nih.gov/pubmed/9861593

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(11) https://www.ncbi.nlm.nih.gov/pubmed/19543765

(12) http://articles.mercola.com/sites/articles/archive/2014/05/28/vitamin-d-deficiency-signs-symptoms.aspx

(13) https://goo.gl/sK35dL

(14) http://www.ncbi.nlm.nih.gov/pubmed/12208645

(15) http://www.ncbi.nlm.nih.gov/pubmed/21036190

(16) http://whttp://ww

(17) http://www.ncbi.nlm.nih.gov/pubmed/21839761

(18) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198864/

(19) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/

(20) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/

(21) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2959081/

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(48) https://www.ncbi.nlm.nih.gov/pubmed/17110827

(49) http://ajcn.nutrition.org/content/90/4/1056.full

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(51) https://www.ncbi.nlm.nih.gov/pubmed/25300468

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(56) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4253901/

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(58) https://www.ncbi.nlm.nih.gov/pubmed/23603926

(59) https://www.ncbi.nlm.nih.gov/pubmed/16850115

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(62) https://www.ncbi.nlm.nih.gov/pubmed/27827293

(63) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3759100/

(64) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208934/

(65) https://www.ncbi.nlm.nih.gov/pubmed/23738221

(66) https://www.ncbi.nlm.nih.gov/pubmed/26978056

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(68) http://pubmedcentralcanada.ca/pmcc/articles/PMC3512361/

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(71) https://www.ncbi.nlm.nih.gov/pubmed/24511708

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The 9 Most Promising Psychobiotics for Anxiety

I used to walk around ruminating, struggling with inner turmoil and nervousness all the time. 

It never went away.

It was impossible to shake. 

It wore me down and ruined the quality of my life. 

There’s no doubt that fear and vigilance are helpful when you’re faced with an actual threat. 

But an unnecessarily high state of worry and arousal when there is nothing threatening you? That's a nightmare. 

It doesn’t have to be that way though. 

If you have chronic anxiety, there are ways to manage and reverse it, like I have.

And psychobiotics are one way to do that.

Psychobiotics are probiotics and prebiotics that can improve your mental health by changing the mixture of bacteria in your gut (46-47). 

It is estimated that 100 trillion bacteria, and 500 to 1,000 species of bacteria, live in the human gut. These gut bacteria, collectively known as the gut microbiome, help with digestion. But an increasing amount of research suggests that they also communicate with your brain through the microbiome-gut-brain axis, affecting your thoughts, feelings and behaviour (48-49). 

A dysfunctional gut microbiome has been linked to a number of mental health problems and psychiatric conditions, including anxiety.

In fact, anxiety and gut health are very tightly linked. 

Research shows that people who have digestive disorders are more likely to have anxiety, and those with anxiety have higher rates of gastrointestinal disease (50-52).

And studies show that when digestive disorders improve, anxiety improves as well (53). 

Unfortunately, a lot of people have poor gut health today because of the widespread use of antibiotics, medications, herbicides, stress, infections, poor diet, etc. 

But don’t worry. You can improve your gut health and anxiety at the same time with the use of psychobiotics. 

Studies show that psychobiotics can improve anxiety by (54-55):

• Stimulating the vagus nerve

• Producing neurotransmitters, such as GABA and serotonin

• Reducing stress hormone levels

• Reducing inflammation, one of the major underlying causes of mental illness

• Increasing BDNF levels

• Crowding out pathogenic bacteria

• Increasing nutrient production and absorption

Here are the nine best psychobiotics that have been shown in human and animal studies to decrease stress and help treat anxiety disorders. 

They are truly the best probiotics for anxiety.

1. Lactobacillus rhamnosus

Lactobacillus rhamnosus is a bacterium found in the human gut. It is one of the most popular probiotic species found in supplements.

Preliminary research suggests that supplementing with lactobacillus rhamnosus can lower anxiety in humans (3). 

GABA is the main inhibitory and relaxing neurotransmitter in the central nervous system, and studies suggest that lactobacillus rhamnosus may reduce anxiety by changing the expression of GABA receptors (1-2, 4). 

In one study, researchers gave lactobacillus rhamnosus to mice, and it reduced their anxiety-like behaviours. But when researchers removed part of their vagus nerve, lactobacillus rhamnosus did not reduce their anxiety, suggesting that psychobiotics communicate with the brain and improve mental health through the vagus nerve (1-2). 

“The mice [given lactobacillus rhamnosus] were more chilled out.”

— Dr. John Cryan, researcher and pharmacologist with the Alimentary Pharmabiotic Center at University College Cork, Ireland

Other studies have found that lactobacillus rhamnosus decreases stress-induced anxiety-like behaviour, and researchers have concluded that it can protect against anxiety (5, 7). 

Lactobacillus rhamnosus has also been shown to reduce obsessive-compulsive disorder (OCD)-like behaviour in mice. In fact, researchers found it was just as effective as fluoxetine, an SSRI antidepressant commonly used to treat OCD (6). 

So if you struggle with OCD or obsessive-compulsive tendencies, it’s worth trying this psychobiotic.

Lactobacillus rhamnosus can be found in some yogurt and dairy products, such as fermented and unpasteurized milk and semi-hard cheese. But I typically don’t recommend eating these foods unless you’re sure you can tolerate them.

2. Bifidobacterium longum

Bifidobacterium longum is another bacterium present in the human gut. It is often added to food as it can help prevent the growth of pathogenic organisms.

I previously wrote about how it’s been proven to help treat depression.

But it can also reduce anxiety. 

Researchers have concluded that bifidobacterium longum can reduce cortisol and alleviate psychological distress in humans (including obsessions, compulsions, paranoia, anxiety) (28-30). 

Lots of animal research also shows that bifidobacterium longum can significantly reduce anxiety-like behaviour (31-34). 

One study found that a chronic infection in mice increased inflammation and caused anxiety-like behaviour, but bifidobacterium longum reduced anxiety and normalized behaviour (35-36). 

Researchers have even figured out that it works by acting through the vagus nerve (27). 

3. Lactobacillus plantarum

Lactobacillus plantarum is another probiotic species that can reduce anxiety. 

In one study, researchers gave lactobacillus plantarum to patients with irritable bowel syndrome and it significantly reduced their anxiety and improved their quality of life (8). 

Animal studies also show that lactobacillus plantarum can cause positive changes in emotional behaviours and significantly reduce anxiety-like behaviours. It does this by increasing dopamine and serotonin, lowering stress hormone levels, and reducing inflammation (9-11). 

As a result, researchers have concluded that lactobacillus plantarum has psychotropic properties without physical side effects, and has great potential for treating neuropsychiatric disorders, including anxiety (9-11). 

Lactobacillus plantarum is also commonly found in many fermented vegetables including sauerkraut, pickles, brined olives, kimchi.

4. Lactobacillus helveticus

Lactobacillus helveticus is a probiotic strain that has been shown to reduce cortisol and have anti-anxiety effects in humans (37, 39, 44).

One study found that it can even reduce paranoid and obsessive-compulsive thoughts (38). 

Animal research shows that a Western-style diet can negatively change the gut microbiome, increase brain inflammation, and contribute to anxiety. But lactobacillus helveticus can protect against this, reducing both neuroinflammation and anxiety (40-42).

One study even found that lactobacillus helveticus works better than citalopram, a common SSRI antidepressant, at reducing anxiety-like behaviour in rats. It also reduced their stress hormone levels and increased their serotonin levels (43). 

Lactobacillus helveticus is also commonly found in American Swiss cheese and Emmental cheese, and sometimes other cheeses, such as Cheddar, Parmesan, Romano, provolone, and mozzarella.

I’m very sensitive to dairy so I can’t eat cheese regularly. But if you’re not and can tolerate them, you could try adding some of these cheeses into your diet. 

5. Lactobacillus reuteri

Lactobacillus reuteri is a bacterium with anti-inflammatory effects that scientists first discovered in the 1980s. 

It is usually found in the human gut. However, not all humans have it, and some people simply have very low levels of it. Therefore, you may need to supplement with it to introduce and maintain high levels of it.

Research shows that Lactobacillus reuteri can reduce anxiety-like behaviours in animals by reducing stress hormone levels and altering the expression of GABA receptors (13-14).

And one study found that the absence of lactobacillus reuteri causes social deficits in animals.

“We found that treatment with this single bacterial strain was able to rescue their social behavior.”

— Shelly Buffington, neuroscience researcher at Baylor College of Medicine

By adding it back in to the guts of the animals, the researchers were able to reverse some of their behavioural deficits, which were similar to symptoms of social anxiety and autism in humans (15-16). 

Therefore, lactobacillus reuteri is definitely the psychobiotic strain worth trying if you struggle with social anxiety or symptoms of autism.

It's also found in breast milk, and some meat and dairy products.

6. Lactobacillus casei

Lactobacillus casei is another bacterium found in the human gut. It has antioxidant and anti-inflammatory effects.

In one double-blind, placebo-controlled trial, patients with chronic fatigue syndrome and digestive problems took Lactobacillus casei as a daily supplement for two months. At the end of the study, they had a significant decrease in their anxiety symptoms (17-19). 

So this is a good psychobiotic to try if you struggle with a mixture of fatigue, digestive problems and anxiety.

Lactobacillus casei is the dominant species in naturally fermented Sicilian green olives, and can also be found in other fermented vegetables and dairy products. 

7. Lactobacillus fermentum

Lactobacillus fermentum is another species that is part of the human microbiome and commonly found in fermented vegetables.

It hasn’t been studied as much as other lactobacillus probiotic species.

But there still is some evidence that is may be able to help treat anxiety, especially if you have a long history of antibiotic treatment. 

Research shows that antibiotics can trigger anxiety in animals by disturbing the microbiome.

But by giving animals lactobacillus fermentum, researchers can reduce the inflammation and reverse the psychological problems brought on by antibiotics, including anxiety-like behaviour (12).

So if you’ve taken a lot of antibiotics over the years, or noticed that your anxiety got worse after taking a course of antibiotics, taking a psychobiotic supplement with lactobacillus fermentum is worth a try. 

8. Bifidobacterium breve

Bifidobacterium breve is a beneficial bacterium found in human breast milk and the human gut. The amount in your gut declines as you get older (20). 

Research shows that bifidobacterium breve can reduce anxiety-like behaviour in animals (21). 

Anxious animals also perform better on cognitive tests after being given it (22). 

This makes bifidobacterium breve a great psychobiotic option if your anxiety impairs your cognition and interferes with your ability to complete tasks. 

Bifidobacterium breve can be found naturally in some fermented foods.

9. Galacto-oligosaccharides

Not all psychobiotics are simply probiotics.

Psychobiotics can also include “prebiotics,” which are non-digestible soluble fibres that stimulate the growth of good gut bacteria, and therefore improve mental health and reduce anxiety.

Galacto-oligosaccharides (GOS) are a type of prebiotic that have been shown to do just that. 

In one study, GOS significantly decreased the secretion of cortisol, and participants paid more attention to positive information rather than negative information (23).

People who are anxious tend to have high levels of cortisol and often get caught up in negative thinking. So this study suggests that GOS has anti-anxiety effects. 

Other research has demonstrated that people with irritable bowel syndrome (IBS) often have anxiety because of the lack of microbial diversity in their gut. However, when IBS sufferers supplement with a prebiotic mixture containing GOS, it significantly reduces their anxiety and improves the quality of their life (24-26). 

What Psychobiotic Should You Take?

Ideally, you should buy and try one probiotic strain at a time to figure out how you respond to each one.

That's what I did over the span of several years. 

I would buy and try one probiotic species and strain, take it for at least one month, and then monitor how I felt during that time.

Sometimes I would stop taking it if I felt worse.

I was my own guinea pig and tested and experimented with so many different probiotic supplements to find the ones that helped. 

I usually recommend people follow the same process because many people like myself often experience a bad reaction to one strain, but a good reaction to another. 

But I understand doing that can be time-consuming and tedious. Plus, clinical studies often demonstrate that probiotic mixtures with multiple strains are better at improving the diversity of gut bacteria than single strains (45). 

So, to make it easier for you, I’ve now created my own psychobiotic supplement, called Optimal Biotics.

I created it because I want to give my clients and readers the very best psychobiotic supplement so that they can experience superior results.

I have found that many psychobiotic supplements on the market fall short and even cause side effects.

But Optimal Biotics doesn't, and it contains the 8 most well-researched and beneficial probiotic strains for your mental health.

I also recommend adding fermented foods into your diet and see how that goes. Fermented foods contain many strains of bacteria that have not been documented in the scientific literature.  That said, the downside is that the bacteria in fermented foods will vary depending on the batch, and there is sometimes the risk of them containing pathogenic bacteria.

Here are some other steps you can take to increase the good bacteria in your gut. 

And this anti-anxiety supplement also includes several other natural compounds that have helped me manage my anxiety over the years. It can help reduce stress and anxiety while you work to improve your gut health.

Conclusion

The microbiome and psychobiotics are at the cutting-edge of neuroscience and mental health research and treatment. It hasn’t been that long since researchers first discovered that there is a gut-brain connection. 

When I first found out about it several years ago, I started consuming psychobiotics, and they have definitely helped me recover from chronic anxiety. 

But it’s important to point out that psychobiotics alone were never enough.

I also had to make changes to my diet, take key supplements, improve thyroid health, and overcome trauma. There really is no quick fix or magic bullet. 

Yet for some people, psychobiotics can be life changing, especially if you have digestive issues alongside your anxiety and worry. 

Overall, I think they are absolutely worth a try. 

I hope this article helps you, and please share it with anyone you think might benefit from it. 

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

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Live Optimally,

Jordan Fallis

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