How to deal with test anxiety using supplementation.

      Have you ever had to deal with test anxiety? Being so scared of failure that it debilitates you from studying. Then, when test day comes not only have you not studied to your full capabilities but you're are also terrified. I'm sure this happens for many students across the world but how can we solve it. It's not as easy as splashing cold water on our faces and just telling ourselves to "calm down". One way I have solved this issue in my own life is through supplementation.

   What supplements work best for test anxiety? These three supplements are ashwagandha, magnolia bark extract, and L-theanine. I call this the test anxiety trifecta. These three supplements synergistically work to lower stress acutely and allow you to be clear minded enough to study. Let me break the science for you as simply as possible. Ashwaganda boosts the levels of serotonin and supports the production of GABA in the brain, magnolia bark extract lowers cortisol which is the stress hormone, and L-theanine increases alpha brain waves. Alpha brain waves are correlated with feelings of calmness, increased creativity, and enhance your ability to absorb new information. 

    The reason I pair these three supplements together is because they have acute and synergistic effects. Each one attacks test anxiety from a different angle. Ashwagandha increases serotonin and GABA levels in the brain. Serotonin is the "feel good" hormone by increasing it you will feel more focused, happier, and calmer. GABA causes a calming effect which will relieve you of your test anxiety. Magnolia bark extract will lower levels of cortisol, cortisol is the "stress" hormone. The cortisol released by the fear of your test is one of the main causes of your test anxiety.  Last but not least L-theanine. This is one of the most commonly used supplements in the nootropic space. For our needs we are specifically using it to increase alpha brain wave activity which is correlated with calmness, increased creativity, and increase in ability to absorb new information. What's even better about L-theanine is that it mitigates the negative side effects of caffeine. Say you need some caffeine to continue studying L-theanine prevents the anxiety, high blood pressure, and jitters that come with coffee. Studies actually show that pairing L-theanine with coffee is great to boost cognition. 

    How should I dose each supplement? In the case of test anxiety we want something that will acutely lower our stress and anxiety. The ashwagandha will be dosed at anywhere from 400-600mg, magnolia bark extract will be dosed at anywhere from 100-250mg, and the L-theanine will be dosed at 200mg. This dosage will allow for an acute calming affect which will allow you to continue studying. 

Good luck on your stress free test taking!