Top4 adaptogenic herbs & top4 supplements for stress management + honorable mentions. Science based, as always.

1. NUTRIENTS for
STRESS management
OLLI SOVIJÄRVI; M.D., Head author of Biohacker’s Handbook
Biohacker Summit, Stockholm, 18.05.2018

2. Spinal cord
Hypothalamus
Adrenal medulla
Catecholamines
Nerve impulses
CRH (corticotropin-
releaseing hormone)
Corticotrope cells of
anterior pituitary
Adrenal cortex
Glucocorticoids
Mineralocorticoids
ACTH
To target in blood
THE HPA AXISSYMPATHO-ADRENOMEDULARY SYSTEM STRESS
Internal / External
Real or Perceived
Long-term stress responseShort term stress respons

3. TOP 4 ADAPTOGENIC HERBS
for stress management

4. roseroot
(Rhodiola rosea)

5. rhodiola phytochemicals
& PHYSIOLOGICAL effects
Brown, R. & Gerbarg, P. & Ramazanov, Z. (2002). Rhodiola rosea: A Phytomedicinal Overview. HerbalGram 56: 40–52.
OPTIMAL DOSE: 288–680 mg / day
INGESTION TYPE: water / alcohol extract
HORMONES: ↓cortisol / ↓adrenaline
NEUROTRANSMITTERS:
↑ Acethylcholine (limbic system)
↑ Noradrenaline (cerebral cortex & limbic system)
↑ Serotonin (cerebral cortex & limbic system)
↑ Dopamine (limbic system)

6. ashwagandha
(Withania somnifera)

7. ashwagandha phytochemicals &
physiological effects
Withanolide A
Withanone
Withaferin A
OPTIMAL DOSE: 500–2000 mg x 3 / day
INGESTION TYPE: water extract
NEUROTRANSMITTERS:
↑Acethylcholine
↓Glutamate
↑GABA
↓5-HT1
↑5-HT2
HORMONES: ↓cortisol /↑testosterone
Chandrasekhar, K. & Kapoor, J. & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-
concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine 34 (3): 255–262.

8. reishi
(Ganoderma lucidum)

9. reishi phytochemicals &
physiological effects
OPTIMAL DOSE: 500–1800 mg x 3 / 6 mg x 3
INGESTION TYPE: water / alcohol extract
HORMONES: non-significant effects NEUROLOGICAL EFFECTS:
↑Neurogenesis
↑Neuroprotection
↓Fatigue
↑Relaxation
↓Anxiety
Wachtel-Galor S, Yuen J, Buswell JA, Benzie IFF. Ganoderma lucidum (Lingzhi or Reishi): A Medicinal Mushroom. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine:
Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRCPress/Taylor & Francis; 2011. Chapter 9.
Ganoderma polysaccharide

10. schisandra
(Schisandra chinensis)

11. schisandra phytochemicals &
physiological effects
INGESTION TYPE: water / alcohol extract
NEUROLOGICAL EFFECTS:
↑Acethylcholine
↑Memory
↑Focus
↓Anxiety
HORMONES: ↓cortisol after exercise
OPTIMAL DOSE: 1000–2000 mg / or 20–30 drops (1:6)
↑Heat stress tolerance
Panossian, A. & Wikman, G. (2008). Pharmacology of Schisandra chinensis Bail.: an overview
of Russian research and uses in medicine. Journal of Ethnopharmacology 118 (2): 183–212. Review.

12. TOP 4 SUPPLEMENTS
for stress management

13. phosphatidylserine
OPTIMAL DOSE after exercise: 600–800 mg
OPTIMAL DOSE for regular use: 100–150 mg x 3
PHYSIOLOGICAL EFFECTS:
• ↓cortisol
• ↑testosterone
• ↑memory
• ↑mood
Starks, M. & Starks, S. &Kingsley, M. & Purpura, M. & Jäger, R. (2008). The effects of phosphatidylserine on endocrine response
to moderate intensity exercise. Journal of the International Society of Sports Nutrition 5: 11
• ↑cognition
TAKE WITH: DHA 600–800 mg

14. l-theanine
PHYSIOLOGICAL EFFECTS:
• ↓anxiety & stress
• ↑NO & blood flow
• ↓heart rate
White, D. et al. (2016). Anti-Stress, Behavioural and Magnetoencephalography Effects of an l-Theanine-Based Nutrient Drink: A
Randomised, Double-Blind, Placebo-Controlled, Crossover Trial. Nutrients 8 (1): 53.
NEUROTRANSMITTERS & BRAIN:
↓Alpha-1 wave production in 30 mins
↑GABA (in rat studies)
↓Corticosterone (in rat studies)
↓Glutamate
OPTIMAL DOSE for regular use: 200 mg x 1–3
OPTIMAL DOSE for max relaxation: 400 mg

15. L-tyrosine
OPTIMAL DOSE for regular use: 500–1000 mg x 1–2
OPTIMAL DOSE for max effects: 2000 mg
PHYSIOLOGICAL EFFECTS:
• ↓stress (acute & chronic)
• ↑cognition
• ↓heart rate
• ↑working memory
• ↑subjective well-being in stress
NEUROTRANSMITTERS & BRAIN:
↑Noradrenaline
↑Dopamine
↑Neuroprotection
Jongkees BJ, Hommel B, Kühn S, Colzato LS. Effect of tyrosine supplementation on clinical and healthy populations under
stress or cognitive demands--A review. J Psychiatr Res. 2015 Nov;70:50-7.
L-tyrosine

16. L-taurine
OPTIMAL DOSE for regular use: 500-1000 mg x 1–3
OPTIMAL DOSE for max effects: 2000 mg
NEUROTRANSMITTERS & BRAIN:
↑GABA (both a- & b-receptors)
↑Glycine (glycinergic receptors)
L-taurine
↑Neuroprotection (animal studies)
↑Retinal protection
↑Growth of new brain cells (in vitro & mouse studies)
↑BDNF (rat studies)
PHYSIOLOGICAL EFFECTS:
• ↑mitochondrial protection
• ↓anxiety
• ↓depression (animal studies)
• ↑angiogenesis
• ↑fat oxidation in exercise
• ↑testicle protection from ox stress
Ripps, H. & Shen, W. (2012). Review: Taurine: A “very essential” amino acid. Molecular Vision 18: 2673–2686.
Wu, J.-Y. & Prentice, H. (2010). Role of taurine in the central nervous system. Journal of Biomedical Science 17 (Suppl 1): S1.

17. HONORABLE MENTIONS
for chronic stress
VITAMIN C: 500–1000 mg x 3–5
VITAMIN B6 (P5P): 50–100 mg x 1 (for P5P less)
VITAMIN B12 (methyl form): 0.5–1 mg x1
MAGNESIUM (gly/taur/orot): 600–1000 mg
EPA+DHA (omega-3): 1600+800 mg

18. biohacker’s special
stress supplement: rauha
INGREDIENTS (dose 2 caps):
• Sensoril Ashwagandha 385 mg
• N-acetyl-L-tyrosine 385 mg
• L-theanine 260 mg
• Green tea extract 260 mg
• Vitamin B6 (P5P) 10 mg
• Vitamin B12 (methyl-form) 0.5 mg
• Piperine 10 mg
https://rohtos.com/products/rauha

19. More info (in Finnish): http://biohack.to/stressi
BIOHACKER’S STRESS BOOK COMING 06/2018

20. NOW, GO
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Get the book from our booth.
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