Complete Idiot's Guide to Conquering Fear and Anxiety

Page 120Taking a multivitamin daily, particularly one for ''stress," will probably include most, if not all, of these vitamins and minerals, as well as vitamin E, selenium, zinc,copper, manganese and iron­also essential for the proper functioning of the nervous system. If not, you can supplement as needed.Natural Serotonin BoostersLevels of the neurotransmitter serotonin in our brain affect our mood. Low serotonin levels appear to cause depression, particularly in vulnerable individuals.But how does serotonin level affect anxiety? It's a bit complex, writes Dr. Michael Norden in his book Beyond Prozac. Extreme stress, which creates anxiety,depletes serotonin levels; restoring those levels, as when taking Prozac, relieves anxiety. Apparently, though, high as well as low levels of serotonin can generateanxiety. It's unclear whether elevated serotonin during anxiety causes the anxious feeling or if it may be a helpful response to the stress.To stabilize our state of being, the goal is to maintain healthy levels of serotonin in our brain. Food does this, which is why many call it literally a drug. We need vitaminC to make serotonin, along with sufficient quantities of vitamin E and the minerals magnesium, zinc, copper, manganese and iron. And we need the amino acidtryptophan­the building block of serotonin and which is contained in pineapple, bananas, turkey, chicken, tuna, eggs, yogurt and milk. Many people find it useful totreat depression and anxiety with L­tryptophan supplements. L­tryptophan, however, is not available in this country. Another form, 5­Hydroxy­Tryptophan (5­HTP),is sold over the counter in health food stores. Gamma amino butyric acid (GABA), an amino acid available in many health food stores, has a mildly tranquilizing effect.The amino acids DL­phenylalanine and tyrosine treat the depression often accompanying anxiety disorders. Though less potent than prescription antidepressants, theyhave fewer side effects.