Magnolia Bark (Magnolia Officinalis)
Magnolia bark, a traditional Chinese medicine known as houpu or hou po, has been used since 100 a.d. for treating "stagnation of chi" (low energy), as well as a variety of syndromes, such as digestive disturbances caused by emotional distress and turmoil. Modern-day use of magnolia bark is as a general antistress and antianxiety agent.
Magnolia bark is rich in two biphenol compounds, magnolol and honokiol, which are thought to contribute to the primary antistress and cortisol-lowering effects of the plant. The magnolol content of magnolia bark is generally in the range of 2-10 percent, while honokiol tends to occur naturally at 1-5 percent in dried magnolia bark. Magnolia bark also contains a bit less than 1 percent of an essential oil known as eudesmol, which is classified as a triterpene compound and may provide some additional benefits as an antioxidant.
Two of the most popular herbal medicines used in Japan, one called saiboku-to and another called hange-kobuku-to, contain magnolia bark and have been used for treating ailments from bronchial asthma to depression to anxiety. Japanese researchers have determined that the magnolol and honokiol components of Magnolia officinalis are one thousand times more potent than alpha-tocopherol (vitamin E) in their antioxidant activity, thereby offering a potential heart-health benefit. Other research groups have shown both magnolol and honokiol to possess powerful brain-health benefits via their actions in modulating the activity of various neurotransmitters and related enzymes in the brain (increased choline acetyltransferase activity, inhibition of acetylcholinesterase, and increased acetylcholine release). Numerous animal studies have demonstrated honokiol to act as a central-nervous-system depressant at high doses, but as a nonsedating anxiolytic (antianxiety and antistress) agent at lower doses. This means that a small dose of honokiol, or a magnolia bark extract standardized for honokiol content, can help to "destress" you without making you sleepy, while a larger dose might have the effect of knocking you out. When compared to pharmaceutical agents such as Valium (diazepam), honokiol appears to be as effective in its antianxiety activity yet not nearly as powerful in its sedative ability. These results have been demonstrated in at least half a dozen animal studies and suggest that magnolia-bark extracts standardized for honokiol content would be an appropriate approach for controlling the detrimental effects of everyday stressors without the tranquilizing side effects of pharmaceutical agents.
No significant toxicity or adverse effects have been associated with traditional use of magnolia bark, but because high doses can cause drowsiness, you might want to hold off on operating that bulldozer or other heavy machinery while you're easing your anxiety with magnolia bark. Typical dosage recommendations range from 250-750 mg per day of an extract standardized for the primary active ingredients (typically 1-2 percent honokiol and magnolol).
Kava Kava (Piper Methysticum)
Kava is a root from a pepper plant used for centuries by Pacific islanders (e.g., Fijians, Hawaiians) as a ceremonial intoxicant to help people relax and socialize. More recent uses suggest a role for kava in relieving anxiety and tension. Kava is reported to create a feeling of calmness without dulling the mind or causing alcohol-like hangovers. The active ingredients, chemicals called kavalactones, act as a mild central-nervous-system depressant. The kavalactone content in kava roots can vary significantly from plant to plant (containing between 3 and 20 percent) depending on the growing, harvesting, and processing conditions. Studies of kava, which have largely been conducted in Germany, have found it helpful in alleviating anxiety and other emotional problems related to stress. One study assessed various interpersonal problems and psychological stressors, finding that following four weeks, the group taking kava supplements showed statistically significant decreases in stress in every category measured, in contrast to the placebo group, which showed little variation in any area.
No side effects or withdrawal symptoms have been noted during kava supplementation studies or when people stopped taking the herb. However, a handful of recent case studies from Germany linked kava to liver damage, prompting both the German and Canadian governments to consider removing it from the market. These cases, upon closer examination, turned out to be caused not by kava but rather by combined use of the herb with high levels of alcohol or acetaminophen (Tylenol)-both known to be extremely toxic to the liver.
Because kava depresses the nervous system, it should not be taken with alcohol or in conjunction with antianxiety drugs. In addition, although kava appears helpful for alleviating cases of mild to moderate anxiety, self-medication with kava is probably not appropriate for individuals with major anxiety conditions. Supplements should provide an extract standardized for kavalactone content, delivering the equivalent of 50-150 mg of kavalactones.
Ginseng
The term "ginseng" refers to a group of adaptogenic herbs from the plant family Araliacae. Commonly, "ginseng" refers to "true" ginseng, panax ginseng, which has been used in traditional Chinese medicine for thousands of years as a tonic indicated for its beneficial effects on the central nervous system, protection from stress ulcers, increase of gastrointestinal motility, antifatigue action, enhancement of sexual function, and acceleration of metabolism. Several other "ginsengs" are used as adaptogenic tonics throughout the world; among them are Panax quinquefolium (also known as American ginseng), eleutherococcus (also known as Siberian ginseng), and ashwagandha (sometimes called Indian ginseng).
Whether Siberian, panax, or one of the other varieties, the "ginsengs" are generally termed as "adaptogens," defined as therapeutic and restorative tonics generally considered to produce a "balancing" effect on the body. In general, an adaptogen can be thought of as a substance that helps the body to deal with stress.
The active components in panax and American ginseng are thought to be ginsenosides, a family of triterpenoid saponins. In general, most of the top-quality ginseng products, whether whole-root or extract, are standardized for ginsenoside content. The active components in Siberian ginseng are considered to be eleutherosides. It has been theorized that ginseng's action in the body is due to its stimulation of the hypothalamic-pituitary axis to secrete adrenocorticotropic hormone (ACTH). ACTH has the ability to bind directly to brain cells and can affect a variety of behaviors in the body, including motivation, vitality, performance, and arousal.
In a wide range of studies in humans and animals, ginseng improves general indices of stress and mood disturbances, as well as normalizes aspects of metabolism related to controlling cortisol, blood sugar, inflammation, and oxidation.
For the most part, plants in the ginseng family are generally considered quite safe (that's part of the definition they must fulfill to be termed an adaptogen). There are no known drug interactions, contraindications, common allergic reactions, or toxicity to Siberian ginseng, panax ginseng, or American ginseng. A word of caution is recommended, however, for individuals with hypertension, as the stimulatory nature of some ginseng preparations has been reported to increase blood pressure. Additionally, individuals prone to hypoglycemia (low blood sugar) should use ginseng with caution due to the reported effects of ginseng to reduce blood-sugar levels.
Ginseng supplements should be standardized to contain 4-5 percent ginsenosides (for panax ginseng) and 0.5-1.0 percent eleutherosides (for Siberian ginseng). Daily intake of 100-300 mg is recommended to produce adaptogenic and energetic benefits.
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