The 9 Most Promising Psychobiotics for Anxiety

February 21, 2024 Jordan Fallis

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).

Gut is playing chess with Brain. Gut says “Gutsy move for a brain…”.

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.

Bacteria. Bacteria can affect the mind through the gut-brain axis.

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).

Blue bacteria. Bacteria can influence our anxiety levels.

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.

Bacteria. Psychobiotics are bacteria that affect our psychological state of mind.

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.

Picture of intestines. Our intestinal health can significantly affect our mental health.

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.

Cartoon image of bacteria and psychobiotics.

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!

Live Optimally,

Jordan Fallis

Connect with me

References:

(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4370913/

(2) https://www.ncbi.nlm.nih.gov/pubmed/21876150/

(3) https://www.ncbi.nlm.nih.gov/pubmed/25879690

(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4934620/

(5) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5225647/

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(8) https://www.ncbi.nlm.nih.gov/pubmed/25024629

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(17) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2664325/

(18) https://gutpathogens.biomedcentral.com/articles/10.1186/1757-4749-1-6

(19) http://www.ncbi.nlm.nih.gov/pubmed/19338686/

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26 Powerful Ways to Boost Your Endocannabinoid System

February 4, 2024 Jordan Fallis

“The endogenous cannabinoid system, named after the plant that led to its discovery, is perhaps the most important physiologic system involved in establishing and maintaining human health.”

— Dr. Dustin Sulak

It’s becoming increasingly clear that stimulating and supporting your endocannabinoid system is another way to improve your brain and mental health.

But you don’t need to smoke marijuana to do this.

There are a number of other options, and this article explore them.

Marijuana leaf and the endocannabinoid system.

But first, what exactly is your endocannabinoid system?

Well, your body actually creates its own cannabinoids, similar to those found in cannabis.

And these naturally-occurring cannabinoids bind to cannabinoid receptors within your body and brain.

You can think of these receptors like little “locks”, and your body’s cannabinoids fit naturally into these locks like “keys”. Together, they make up your endocannabinoid system, which can influence your appetite, pain, inflammation, sleep, stress responses, mood, memory, motivation, reward, etc. (91-92).

There are two main cannabinoid receptors – cannabinoid receptor type 1 (CB1) and cannabinoid receptor type 2 (CB2).

An illustration of CB1 and CB2 receptors in the body and brain.

CB1 receptors are mostly found in the brain and impact a number of neurotransmitters, including GABA, glutamate, dopamine and serotonin. CB2 receptors, on the other hand, are mostly found within the immune system and blood cells (93-99).

However, it’s important to note that some CB1 receptors are still located outside the brain, and some CB2 receptors can be found within the brain. So, there is some overlap.

According to Martin Lee, author of Smoke Signals: A Social History of Marijuana, cannabinoid receptors are more abundant in the brain than any other type of neurotransmitter receptor.

There are two different types of cannabinoids that can activate these receptors in your body:

Phytocannabinoids – plant-derived cannabinoids, such as tetrahydrocannabinol (THC) and cannabidiol (CBD) found in marijuana
Endocannabinoids – as mentioned before, these cannabinoids are produced naturally within the body. Anandamide is the main endocannabinoid in your body. It can be found in humans, but also many other animals and plants. It binds to both CB1 and CB2 receptors and has similar effects as THC. 2-Arachidonoylglycerol (2-AG) is another critical endocannabinoid in your body that also binds to the CB1 and CB2 receptors. Its effects are similar to CBD (100-107).

What Are the Benefits of Stimulating and Supporting Your Endocannabinoid System?

“Modulating the activity of the endocannabinoid system has turned out to hold therapeutic promise in a wide range of disparate diseases and pathological conditions, ranging from mood and anxiety disorders, movement disorders such as Parkinson’s and Huntington’s disease, neuropathic pain, multiple sclerosis and spinal cord injury, to cancer, atherosclerosis, myocardial infarction, stroke, hypertension, glaucoma, obesity/metabolic syndrome, and osteoporosis, to name just a few.”

— Dr. Pal Pacher, M.D., Ph.D

There is an increasing amount of research linking a number of illnesses and symptoms to low endocannabinoids levels, including:

Major depression (136-139)
Generalized anxiety disorder (140-141)
Post-traumatic stress disorder (PTSD) (142-144)
Multiple sclerosis (145-148)
Attention-deficit/hyperactivity disorder (ADHD) (149)
Sleep disorders (150-152)
Fibromyalgia (153)
Parkinson's (154)

Some researchers are convinced that when your body doesn’t produce enough endocannabinoids (anandamide and 2-AG), you’re more likely to develop these diseases.

They’ve even coined the term “Clinical Endocannabinoid Deficiency” to describe the problem (108).

But if you have one of the above conditions, don’t worry!

You can stimulate and support your endocannabinoid system naturally, which can lead to a number of brain and mental health benefits:

Less stress and anxiety (109-110)
Improved mood and increased feelings of pleasure and optimism (111-114)
Better focus and concentration (115)
Less hyperactivity and impulsivity (116)
Higher BDNF levels (117-118)
Increased rate of neurogenesis (119-122)
Increased myelin formation (123-126)
Deeper sleep (127-129)
Lower cortisol levels (130-131)
Fewer headaches and migraines (132)
Reduced activity in the amygdala, the fear centre of the brain (133-134)
Reduced inflammation (135)

So without further ado, here are 26 ways to stimulate and support your endocannabinoid system naturally.

1. Cold Exposure

Cold exposure has been shown to increase endocannabinoid levels (1).

Researchers have also found that cold exposure significantly increases the density of CB1 neurons (2).

A man sitting outside in the freezing cold. Cold exposure stimulates the endocannabinoid system.

To support my endocannabinoid system, I take a cold shower every day, and often go outside with minimal clothing in the winter.

Try finishing your next shower with at least 30 seconds of cold water and see how you feel.

Then work your way up to longer periods of time.

It's painful to do, but the lingering effects are worth it.

You can also ease yourself into it by simply sticking your face in ice cold water.

Cold exposure also stimulates the vagus nerve.

2. Sex Hormones

Male and female sex hormones also stimulate and support the endocannabinoid system.

Both testosterone and estradiol have been shown to upregulate CB1 receptors (3-4).

Estradiol also increases the synthesis and release of the endocannabinoids (anandamide), which activates CB1 receptors (5-6).

And the plasma levels of anandamide correlate nicely with the levels of estrogen during the menstrual cycle in women (7).

I recommend both men and women get their hormones checked regularly.

You can get your testosterone levels checked here and your estradiol levels checked here.

I had low testosterone and testosterone replacement therapy (TRT) really improved my brain and mental health.

3. Coffee

Drinking coffee is another way to stimulate and support your endocannabinoid system.

Researchers believe that the cannabinoid system is involved in the psychoactive properties of caffeine (10).

A cup of coffee on a plate with a spoon. Coffee supports and boost the endocannabinoid system.

Regular caffeine consumption has been shown to enhance the activation of CB1 receptors by endocannabinoids (8).

CB1 receptors are downregulated after “social defeat stress”, but caffeine counteracts this effect (9).

I drink one cup of coffee most mornings.

Coffee and caffeine can disrupt sleep though, so make sure you don’t drink it later in the day. I have my last cup sometime between 10 in the morning and noon. If I have it any later than that, it disrupts my sleep.

It's also a good idea to try to consume the whole coffee fruit, instead of just the coffee bean 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 huge problem.

Because the coffee fruit contains several healthy compounds not found in coffee beans themselves.

And after years of careful clinical research, scientists have discovered that ingesting whole coffee fruit concentrate significantly increases brain function.

Coffee fruit concentrate is included in the Optimal Brain supplement.

4. Extra Virgin Olive Oil

Olive oil has numerous health benefits, particularly because of its strong anti-inflammatory effects.

It’s also been shown to upregulate CB1 receptors (11).

I add olive oil to my salads and sometimes even just take a tablespoon of it straight.

Be careful though. A lot of the cheap extra virgin olive oils in grocery stores are not actually “extra virgin.”

Investigations have found that there is a lot of fraud within the olive oil industry and many so-called extra virgin olive oils contains other cheaper, refined vegetable oils, such as soybean, corn and canola.

This is discussed more in the book Extra Virginity: The Sublime and Scandalous World of Olive Oil.

5. Cannabidiol (CBD) Oil

Cannabidiol (CBD) is one of the active cannabinoids in cannabis.

It is not psychoactive but it has a wide range of medical applications.

Research shows that CBD enhances the expression of CB1 receptors in the brain (12-13).

CBD oil boosts the endocannabinoid system.

It also increases levels of 2-AG by preventing it from breaking down (14-15).

I’ve taken this CBD oil and I highly recommend it.

It reduces my stress, makes me really sleepy and knocks me out before bed.

6. Flavonoids

Flavonoids are a diverse group of plant compounds found in almost all fruits and vegetables.

Chocolate, tea, wine, and some beans, herbs, spices, nuts and seeds contain them. Overall, the more colorful a food is, the richer it is in flavonoids.

Fruits and vegetables that are rich in flavinoids, which are known to stimulate the endocannabinoid system.

The following flavonoids inhibit fatty acid amide hydrolase (FAAH), which is the enzyme responsible for breaking down endocannabinoids (anandamide) (16):

Genistein
Kaempferol
7-hydroxyflavone
3,7-dihydroxyflavone

I try to eat as many fruits and vegetables as possible on a daily basis so that I’m consuming plenty of flavonoids.

It’s best to consume fruits and vegetables in their raw forms to receive the highest number of flavonoids (cooked fruits and vegetables have less).

Check out my Free Grocery Shopping Guide for Optimal Brain Health for a bunch of flavonoid-rich foods.

7. Tea

Tea contains catechins, which are antioxidant compounds that have anti-inflammatory and neuroprotective effects.

Researchers have found that catechins in tea target and bind to cannabinoid receptors in the central nervous system (25-26).

Epigallocatechin gallate (EGCG) is the most well known catechin. It’s found in green tea. I take a concentrated green tea extract with EGCG to support my endocannabinoid system.

Drinking tea can also lower cortisol, and green tea increases BDNF.

8. Kava

Kava is a plant located in the western Pacific. The root of the plant is used medicinally to treat anxiety and sleep disorders because it causes relaxation without impacting cognitive performance. Some people say it feels like drinking alcohol (30-31).

Kava kava plant. Kava supports the endocannabinoid system.

Researchers have evaluated commercially available kava supplements to see whether they bind to cannabinoid receptors. They found that yangonin, a compound in kava, binds to the CB1 receptor, and concluded that kava’s anti-anxiety effects may be because it stimulates the endocannabinoid system (32).

I searched for kava supplements that include yangonin and found this one.

I personally don’t take kava anymore because I get a weird reaction from it and I found out I’m allergic to the plant.

9. Osteopathy

Osteopathy is a healing modality that emphasizes the treatment of disease by manipulating and massaging the bones, joints, and muscles.

One study found that endocannabinoid levels increased by 168% on average after osteopathic treatment. (33).

Practitioners of osteopathy are referred to as osteopaths. I saw an osteopath in Ottawa soon after my concussions in 2010. I had been suffering from constant dizziness, and his therapy completely reversed the dizziness. And it was permanent. The dizziness never came back. I was amazed and very grateful.

I recommend finding an osteopath in your area if you’ve ever suffered a traumatic brain injury.

If you happen to be in the Ottawa area, go to the one that I did.

10. Probiotics

Research suggests that some probiotics can stimulate and support the endocannabinoid system.

Bacteria. Probiotic bacteria supports the endocannabinoid system.

In one study, researchers found that lactobacillus acidophilus, a specific probiotic species, increases the expression of CB2 receptors (53).

Lactobacillus acidophilus is included in the Optimal Biotics supplement.

Probiotics have also been shown to stimulate the vagus nerve and help with depression.

And here are five other ways to increase the good bacteria in your gut.

11. Dark Chocolate

Most people know dark chocolate is rich in multiple antioxidants, such as flavonols and polyphenols, which reduce oxidative stress.

But interestingly, it also contains the endocannabinoid anandamide (54).

Dark chocolate also other compounds that slow down the breakdown of anandamide, increasing the amount of anandamide that stimulates your endocannabinoid system (55-56).

This is likely one reason why eating chocolate makes people feel so good.

Dark chocolate also increases BDNF and reduces cortisol.

12. Reduce Stress

I highly recommend you try to do something every day to manage your stress because emotional stress has been shown to downregulate CB1 receptors (57-58).

High cortisol levels for prolonged periods of time, such as those caused by chronically stressful circumstances, also reduces CB1 receptors and significantly reduces cannabinoid binding to CB1 receptors (59-62).

On top of this, chronic psychological stress reduces endocannabinoid levels in the brain (63-66).

A hand squeezing a stress ball. Reducing stress can support your endocannabinoid system.

Overall, researchers say there is strong evidence that the endocannabinoid system needs to function optimally in order to properly deal with stress (67).

My favourite ways to reduce stress include neurofeedback, meditation (using the Muse headband), massage, acupuncture, eye movement desensitization and reprocessing (EMDR), emotional freedom techniques (EFT), heart-rate variability (HRV) training, and using an acupressure mat.

Some supplements that can help you reduce stress include zinc, magnesium, ashwagandha and phosphatidylserine.

This anti-anxiety supplement also includes a number of natural compounds that have personally helped me manage my stress over the years.

And here is an article with 20 other ways to lower your stress hormone, cortisol.

13. Magnolia Officinalis

Magnolia Officinalis is a plant that has neuroprotective properties and relaxing effects.

It’s used in Chinese traditional medicine for the treatment of anxiety, depression and sleeping disorders.

Researchers have found that Magnolia officinalis extract and its main bioactive constituents, magnolol and honokiol, can activate cannabinoid receptors (17).

You can either supplement with an extract, or you can drink Magnolia tea.

Both the tea and extract should be taken with a meal consuming fat because the active ingredients are fat soluble.

14. Exercise

Exercise is another great way to stimulate and support your endocannabinoid system.

Medium and high-intensity exercise has been shown to activate the endocannabinoid system (73).

Research also shows that exercise significantly upregulates CB1 receptors and enhances CB1 receptor sensitivity, which is why exercise can protect against the consequences of stress (68, 72, 74).

Exercise-related improvements in memory are also due to activation of the CB1 receptor. Blocking this receptor seems to prevent the memory benefits of exercise (69, 72).

Several studies also show that exercise increases levels of anandamide and activates cannabinoid signaling (70-71).

Illustration of people running. Exercise stimulates the endocannabinoid system.

And researchers now believe that endocannabinoids may actually be responsible for the “runner’s high” (euphoria) that you get when you exercise, and not endorphins (76-77).

However, you shouldn’t force yourself to exercise. Forced exercise is seen by the endocannabinoid system as a type of stress, and therefore doesn’t increase endocannabinoid levels and can actually decrease CB1 signaling (75).

So, you should find an aerobic activity that you enjoy so that it’s not a burden.

This is exercise routine I try to follow consistently:

Lift heavy weights 1-4 times per week
High-intensity interval sprinting 1-2 times per week
Walk as much as I can (ideally 30-60 minutes every day)
Run for 20-30 minutes before lifting weights

Many brain health experts recommend exercise as their number one piece of advice for optimal brain health.

15. Palmitoylethanolamide

Palmitoylethanolamide (PEA) is a natural compound that has anti-inflammatory and neuroprotective effects, and low levels of PEA can contribute to chronic brain inflammation and pain (20).

Research shows that PEA can alleviate pain and increase mood by enhancing endocannabinoid activity (18-19, 21-24).

PEA is naturally found within the body, but it’s also available as a supplement. It's even used for medical purposes in Italy and Spain.

16. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that your body cannot produce itself. They are necessary for the normal electrical functioning of your brain and nervous system.

Research shows that they increase the synthesis of endocannabinoids and upregulate both CB1 and CB2 receptors (78-79).

Fresh salmon. Salmon contains omega-3 fatty acids that have been shown to stimulate cannabinoid receptors in the body and brain.

There is also a connection between low omega-3 fatty acid intake, poor endocannabinoid function and mood changes (80).

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 people supplement with krill oil, a special kind of fish oil that contains the essential omega-3 fatty acids.

And you can read more about the importance of omega-3 fatty acids here.

17. Agmatine

Agmatine is a metabolite of the amino acid arginine.

It can help reduce pain, treat drug addiction, and protect the brain from toxins (27-28).

It has been shown to enhance the painkilling effects of cannabinoids. It does this by increasing cannabinoid action and signalling through the CB1 receptor (29).

My personal experience with agmatine is that it made me agitated, so I stopped taking it. But I don’t have any symptoms of pain. If you do, I think it’s worth trying.

18. Caryophyllene

Caryophyllene is a compound found in many plants and essential oils, including clove, rosemary, basil, oregano, lavender, and hops. It also contributes to the spiciness of black pepper (34).

Caryophyllene has been shown to have anti-inflammatory, neuroprotective, antidepressant, anti-anxiety and anti-alcoholism effects (35, 40-41).

These effects are likely because it binds to the cannabinoid receptors (36-37, 39, 42-43).

It can also help reduce neuropathic pain through the CB2 receptor (38).

19. Echinacea

Echinacea is a Native American medicinal plant and one of the most popular medicinal herbs.

Echinacea plant stimulates the endocannabinoid system.

People often use it to reduce flu symptoms and shorten the duration of the common cold. It’s also sometimes used to reduce anxiety and relieve fatigue.

Compounds in Echinacea, called alkylamides, have been shown to reduce inflammation by binding to the CB2 receptor (44, 46-47).

Researchers have also found that alkylamides increase the effect of endocannabinoids (45).

20. Black Truffle

Tuber melanosporum, also called the black truffle, is an edible mushroom native to Southern Europe.

Researchers have found that black truffles contain the endocannabinoid anandamide (49).

Black truffle peelings can be added meals and go particularly well with mashed potatoes.

21. Diindolylmethane (DIM)

Diindolylmethane (DIM) is an anti-carcinogenic compound found in cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, cabbage and kale.

DIM is one of the reasons why these foods are considered so healthy.

Studies show that DIM reduces inflammation because it binds to CB2 receptors (50-51).

You can also take it as a supplement.

22. Ruta Graveolens

Ruta graveolens, commonly known as rue, is a medicinal herb.

Researchers have found that a compound within it binds to cannabinoid receptors (52).

Rue can be taken as an extract.

23. Acmella Oleracea

Acmella Oleracea, also known as Electric Daisy, is a medicinal herb originating from the Amazon region.

It contains phytocannabinoids and other compounds that can reduce pain and inflammation (81-82).

It’s available as an extract.

24. Helichrysum Umbraculigerum

Helichrysum Umbraculigerum is a plant with anti-inflammatory and antioxidant properties, originating from South Africa.

Helichrysum Umbraculigerum plant supports the endocannabinoid system.

It’s been used medicinally for thousands of years, especially in countries like Italy, Spain, and Portugal.

Researchers have found that it has antidepressant effects likely because it contains cannabigerol, a phytocannabinoid that stimulates the endocannabinoid system (83-85).

A number of different essential oils with Helichrysum Umbraculigerum are available.

25. Radula Marginata

Radula Marginata is a plant commonly found in New Zealand.

It contains cannabinoids and cannabinoid-like compounds that bind to CB1 receptors, activating the endocannabinoid system (86-90).

26. 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.

Researchers have found that supplementing with curcumin for 4 weeks reduces depression by binding to the CB1 receptor and increasing endocannabinoid levels in the brain (155).

Curcumin is included in the Optimal Energy supplement.

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