Anxiety Support

2 Capsules

evening

Take with food

Ongoing

For Calming support

Additional notes

"Why it is here: Magnesium glycinate, 120 mg of elemental magnesium per capsule. Begin one product from this protocol at a time, not several. How to take: 2 capsules (240 mg) in the evening or at bedtime, with food. Published evidence: A 2017 systematic review of 18 studies found the evidence suggestive of a benefit for subjective anxiety in anxiety-vulnerable groups, but of poor quality. Clinical experience (observation): I favor magnesium glycinate for anxiety, reasoning that glycine itself has a calming effect. I typically suggest starting around 200 mg in the evening. Caution: The adult upper limit from supplements and medications is 350 mg a day unless a clinician directs otherwise; check the elemental magnesium on every label. Impaired kidney function raises the risk of toxicity. Magnesium can interfere with some antibiotics and osteoporosis medications; take them 2 hours apart from magnesium. Review: Note what changes in symptoms, function, and confidence, and set a review date with your clinician or pharmacist."

1 Capsule

twice per day

Take with water

Ongoing

For Calming support

Additional notes

"Why it is here: L-theanine, 100 mg per capsule. Begin one product from this protocol at a time, not several. How to take: 1 capsule twice a day (200 mg a day), with water; up to 2 capsules twice a day, the top of the label's range. Take no more than twice daily. The guide gives no amount for L-theanine. Published evidence: A 2026 meta-analysis of 31 randomized trials found a reliable short-term benefit on attention and a modest effect on acute stress that was largely driven by higher-risk studies; effects on anxiety were inconsistent and not significant. No serious adverse events were reported in that review. Clinical experience (observation): I use L-theanine daily for general calm or as needed before a specific stressor, and have found that it smooths the edge of caffeine. Calming effect within 20 minutes. Caution: Do not use it to justify excess caffeine, and review it with your clinician if you take prescription medication. Label: if you are pregnant, nursing, or taking prescription drugs, consult your healthcare professional prior to use. Review: Note what changes in symptoms, function, and confidence, and set a review date with your clinician or pharmacist."

1 Softgel

twice per day

Take with water

Ongoing

For Calming support

Additional notes

"Why it is here: English lavender flower oil, 80 mg per softgel. The anxiety and panic guides do not cover this product. Begin one product from this protocol at a time, not several. How to take: 1 softgel twice a day with a full glass of water. The label allows 1 softgel once or twice daily. Clinical experience (observation): For calming effect. Caution: Label: not to be used during pregnancy, nursing, or by persons under 12 years of age; if you are taking prescription drugs, consult your healthcare professional prior to use. Contains soy. Lavender eructation (belching) has been reported in a small number of users and is a normal effect of the product. Review: Note what changes in symptoms, function, and confidence, and set a review date with your clinician or pharmacist."

1 Capsule

twice per day

Take with food

Ongoing

Additional notes

"Why it is here: A diamine oxidase (DAO) enzyme product, 4.2 mg of porcine kidney extract per capsule. DAO breaks down histamine. The anxiety and panic guides do not cover this product. Begin one product from this protocol at a time, not several. How to take: 1 capsule twice a day, each with a meal. The label directs 1 capsule 2 to 3 times daily, with each meal. Clinical experience (observation): To decrease gastrointestinal histamine if that is a symptom driver for you. Caution: Contains porcine (pork) kidney extract. Label: if you are pregnant or lactating, have any health condition, or are taking any medication, consult your health professional before use. Review: Note what changes in symptoms, function, and confidence, and set a review date with your clinician or pharmacist."

1 Capsule

once per day

Take with food

Ongoing

Additional notes

"Why it is here: A B-complex with eight B vitamins. Per capsule: 16.7 mg of B6, 400 mcg of folate as L-methylfolate, and 400 mcg of B12. Begin one product from this protocol at a time, not several. How to take: 1 capsule a day with food. The label allows 1 capsule 1 to 2 times daily. The guide gives no amount for B vitamins. Published evidence: Correcting a true deficiency matters. In a 2019 meta-analysis of randomized trials, B-vitamin supplementation modestly benefited stress but showed no effect on anxiety. Clinical experience (observation): I recommend B6, B9 as L-methylfolate, and B12 daily, viewing them as support for neurotransmitter production during prolonged stress. Caution: More is not better. Long-term high-dose B6 can cause sensory neuropathy. The U.S. adult upper limit is 100 mg a day, and European regulators set a 12 mg a day limit in 2023. One capsule supplies 16.7 mg: under the U.S. limit, over the European one. Label: if pregnant or lactating, consult your physician; folic acid may adversely interact with chemotherapeutic drugs. Review: Note what changes in symptoms, function, and confidence, and set a review date with your clinician or pharmacist."

1 Softgel

once per day

Take with food

Ongoing

Additional notes

"Why it is here: An EPA and DHA product: ProOmega 2000, 1,000 mg of EPA + DHA per softgel. Begin one product from this protocol at a time, not several. How to take: 1 softgel a day with food. The label serving is 2 softgels (2,000 mg); this protocol uses 1. Published evidence: A 2024 dose-response meta-analysis of 23 trials (2,189 participants) found possible benefit, with the greatest improvement near 2 g a day and no clear effect below that dose. Omega-3s are not a first-line anxiety treatment. Clinical experience (observation): I use a high-quality EPA and DHA product as one part of a broader plan. Caution: This entry supplies 1,000 mg a day, below the dose at which that analysis found an effect. Ask your clinician or pharmacist about dose, especially before high-dose use or if you take an anticoagulant or antiplatelet medication. The label says to consult a physician if you are allergic to iodine, use blood thinners, or anticipate surgery. Review: Note what changes in symptoms, function, and confidence, and set a review date with your clinician or pharmacist."