STRESSAND SLEEP

The Role of Nutritional Supplementsin Stress and Sleep

TRADE

LEARNING OUTCOMESIn this training series you will learn how the following Solgar® productscan be applied to support stress and sleep and which other Solgar®products can be used to build a health-promoting programme.

Key Solgar® Products:

E1448, E1453: 5-HTP (L-5-Hydroxytryptophan)

E50979: Balance Rhodiola Complex

E1710, E1711: Magnesium Citrate

E2160: Pantothenic Acid 200 mg

E2170: Pantothenic Acid 550 mg

E2731, E2706: L-Theanine 150 mg

Additional Supportive Solgar® Products:

E1038, E1039, E1049: Ester-C® Plus 500 mg Vitamin C

E1050, E1052, E1053: Ester-C® Plus 1000 mg Vitamin C

E2770, E2771, E2772: Ultimate B+C Complex

STRESSStress is defined as a physical, mental, or emotional factor that causes physical or emotionaltension and triggers the ‘stress response’. The stressor can be external (such as physical trauma,environmental changes or alterations in social situations) or internal (such as illness). Althougheverybody will encounter stress throughout their lives, how this stress is handled by theindividual is a determining factor in his or her level of health. While stress is a natural response,extreme or ongoing stress is damaging to health and can a�ect every part of the body.

The Stress Response: General Adaptation Syndrome

Renowned stress researcher, Hans Seyle, coined the term the general adaptation syndrome. Thesyndrome has 3 phases that are largely controlled by the adrenal glands: alarm, resistance andexhaustion.

Alarm/Fight or Flight

The first response to stress is known as the alarm reaction or ‘fight or flight response’.

Fight or Flight ResponseThe fight or flight response is the body’s primitive, automatic, inborn response that prepares thebody to “fight” or “flee” from perceived attack, harm or threat to survival. This response isinitiated and controlled by the sympathetic part of the autonomic nervous system. The followingdiagram lists some of the physiological changes which accompany the fight or flight response.

Normally the alarm phase is short-lived. The next stress phase allows the body to continueto fight a stressor beyond the fight or flight response.

Resistance Reaction or Adaptation

The resistance reaction (also known as adaptation) is controlled by hormones excreted by theadrenal cortex and includes cortisol, often referred to as the ‘stress hormone’. In this phase,hormones fuel the conversion of protein to energy, which ensures the body’s energy supply afterglucose stores are depleted. Additionally, these hormones also promote the retention of sodiumso that blood pressure is kept elevated.

The appearance of almost super-human strength in the midst of a major crisis is a well-knownphenomenon. The adrenal cortex hormones enable the body to perform strenuous tasks, dealwith emotional stress or fight infections. If the stress is su�cient, or the resistance reaction isprolonged, the body will enter the last stage of the general adaptation syndrome known asexhaustion.

Exhaustion

After a prolonged period of stress, the body loses its ability to resist (or adapt). This phase ofthe general adaptation theory is often referred to as overload, burnout, chronic stress or adrenalfatigue. This stage is the most hazardous to the body as it can result in damage to nerve cells, theimmune system and other tissues and organs. Chronic stress is associated with many commonhealth disorders.

The Adrenal Glands and Related Hormones

The stress response is largely governed by hormones released from the adrenal glands. The adrenal glands are two small organs that sit just above the kidneys. They are part of the endocrine systemand are involved in producing over 50 hormones that are responsible for many essential bodyfunctions.

The adrenal glands work in conjunction with the hypothalamus and the pituitary gland in a system known as the Hypothalamus-Pituitary-Adrenal Axis (HPA Axis).

When the brain registers a source of stress (emotional, mental or physical), the adrenal medullareleases the hormone adrenaline, which triggers the fight or flight response.

Corticosteroids are then released from the adrenal cortex to reduce processes such as digestion,immune system response and anything else not required for immediate survival. (Incidentally, thisis why it is thought that eating while stressed results in poor digestion of food).

It’s the role of the adrenal glands to balance hormones such as:

Glucocorticoids – hormones that balance blood sugar levels, help with energy and foodmetabolism, manage stress and control the immune response (e.g., cortisol)

Mineralocorticoids – hormones that regulate blood pressure, manage blood hydration levelsand regulate salt and water content of the blood (e.g., aldosterone)

Sex hormones – oestrogen and testosterone

Adrenaline – a hormone which influences cardiovascular function, blood sugar levels and theimmediate stress response.

Sleep

Sleep is a highly complex physiological process. It is essential to human health and impaired sleepor sleep deprivation is hugely detrimental to both mental and physical well-being. Disturbed sleeppatterns over the long-term are implicated in the development of many health conditions, includingdepression, chronic fatigue syndrome, fibromyalgia and even obesity.

The quantity of sleep needed varies by individual, but in general, 7 to 8 hours are recommended inorder for the average adult to maintain good health.

Health Benefits of Sleep

Sleep has many physiological benefits to health and is essential to both physical and mentalwellbeing. Impaired sleep, sleep deprivation or disturbed sleep patterns are associated with poorphysical and psychological health. Many health conditions, including depression, chronic fatigueand fibromyalgia are related to impaired sleep.

Normal Sleep Patterns

From observations using Electroencephalographic (EEG) recordings, scientists have discoveredthat sleep is not a passive activity, but a complex behavior where the brain is highly active at times.There are two distinct patterns of sleep; Rapid Eye Movement (REM) and non-REM sleep.Dreaming occurs during REM sleep.

Non-REM sleep is divided into 3 stages (previously 4 stages were recognised, but this has beenre-categorised as a 3 stage process) according to EEG activity and ease of arousal. Sleep progressesand deepens, accompanied by slower brain wave activity and eventually progresses to REM sleep.At this stage, the brain activity greatly increases and dreaming occurs. The initial REM stage of sleeptypically occurs within the first 90 minutes of sleep and last for about 10 minutes. Non-REM sleep isthen resumed for another 90 minute sleep cycle. An adult will experience on average, 5 or more sleepcycles per night.

1

2

3

4

11PM MIDNIGHT 1AM 2AM 3AM 4AM 5AM 6AM

wakefulness

REM sleep

lightnon-REM

sleep

deepnon-REM

sleep

Cycle 1 Cycle 2 Cycle 3 Cycle 4

Sleep and Hormones

Certain hormones are involved in regulating and maintaining proper sleep patterns or are releasedat various stages of sleep.

MelatoninPerhaps the most well-known hormone associated with sleep is melatonin. Secreted by the pinealgland in the brain, this hormone helps regulate other hormones and maintains the circadian rhythmwithin the human body. The circadian rhythm is an internal 24-hour “clock” that regulates the timewe spend awake and the time we spend sleeping. Melatonin is produced once darkness falls. It istheorised that the use of electronic devices close to bedtime (which omit blue light) may inhibit therelease of melatonin, thereby interrupting the body’s natural sleep cycle. Jet lag, shift work and poorvision are other factors that may disrupt melatonin cycles. Melatonin also helps regulate the femalemenstrual cycle.

Melatonin has strong antioxidant e�ects. Preliminary evidence suggests that it may help strengthenthe immune system.

Growth Hormone The release of Growth Hormone (GH) is thought to be a major reason for the restorative healthbenefits of sleep. GH has been shown to stimulate tissue regeneration, muscle building, fatbreakdown, blood sugar regulation and many other beneficial physiological functions. Althoughsmall amounts of GH are secreted during the day, it is during sleep that the vast majority of thishormone is manufactured.

Serotonin Serotonin, classified as both a neurotransmitter and a hormone, is required to initiate sleep. Theamino acid, tryptophan, stimulates the production of serotonin in the central nervous system. A lowlevel of serotonin is associated with various health issues including anxiety, insomnia, carbohydratecravings, depression and digestive problems.

Insomnia

Insomnia is a very common health complaint among adults. It is characterised by the inability to fallasleep easily, or the inability to stay asleep through the night. Most people can recover from a fewnights of broken sleep or short term sleep deprivation, however chronic sleep deprivation appearsto result in neuronal damage, an acceleration in brain ageing and nocturnal elevations in thehormone cortisol.

Decreased reaction time

SOLGAR® NUTRITIONALSUPPLEMENTSThis is an educational manual only. It is not intended to recommend a specific Solgar® product for any specific healthcondition. The information provided is based on current scientific literature and research.

Food supplements should not be used instead of a varied balanced diet and a healthy lifestyle. If your customer and/orclient is pregnant, nursing, taking any medications or have any medical condition, they should consult their healthcarepractitioner before taking any food supplement.

E1448, E1453: 5-HTP (L-5-Hydroxytryptophan)

Solgar® 5-HTP is a complex also containing magnesium, valerian powder extract and vitamin B6, all of which complement the actions of 5-HTP.

Research

L-5-Hydroxytryptophan (5-HTP) is made from the essential amino acid tryptophan. Tryptophan converts in the body to 5-HTP, which is then converted into the neurotransmitter, serotonin. 5-HTP has been used in situations where an increase in serotonin is warranted, including aiding with mood disorders and impaired sleep patterns.1

Several clinical studies have shown that 5-HTP is capable of promoting and maintaining sleep more e�ectively than higher doses of tryptophan.1-3

5-HTP has been shown to increase REM sleep by about 25%, while simultaneously increasing stages3 and 4 of the sleep cycle (deep sleep), without increasing total sleep time.4, 5 Non REM sleep stages 1 and 2, which are less important, are reduced to compensate for the increases to REM sleep.

Tryptophan converts e�ciently in the brain to serotonin, which is known to calm the nervoussystem. Serotonin is a precursor to melatonin, a sleep-promoting hormone that is involved insetting the circadian (sleep-wake) cycle.

Due to the fact that tryptophan is involved in the production of serotonin, depletion can lead toreduced serotonin levels, therefore potentially increasing a person’s susceptibility to depression.

L-Tryptophan 5-Hydroxytryptophan Serotonin Melatonin

Due to its role in helping to restore serotonin levels, research suggests that 5-HTP may helpwith disorders such as depression, anxiety and general low mood.5

Product Highlights:

• Contains 100mg 5-HTP (per vegetable capsule) derived from Gri�onia Simplicifolia seed

• 50mg of magnesium per capsule

• Contains valerian

• Contains vitamin B6

• Suitable for vegans

Key Research Points:

• May be supportive to those with anxiety or low mood5

• Shown to increase serotonin levels6

• Shown to help improve sleep patterns1-3

E50979: Balance Rhodiola Complex

Research

Rhodiola rosea Rhodiola rosea is classified as an adaptogen due to its ability to increase anorganism’s resistance to physical, chemical and biological stressors whilsthaving a normalising e�ect on bodily systems.7 Studies show that Rhodiolamay help the body to manage stressful situations in a more balanced manner.7, 8

This is thought to be largely due to the e�ect that Rhodiola has on variousneurotransmitters, such as serotonin, dopamine and also by preventing thedepletion of adrenal catecholamines caused by chronic stress.8 This isattributed to the presence of various glycoside compounds such as rosavin,rosin, rosarin and salidroside.

Research carried out on individuals su�ering from stress-related fatiguefound that supplementation with Rhodiola reduced salivary cortisol,decreased stress-related fatigue and improved concentration.9

Siberian Ginseng Root ExtractAlthough not a true ginseng, Siberian ginseng increases tolerance to various stressors.10 Byregulating the manufacture and secretion of adrenal hormones, this herb helps to normalisethe way in which the body responds to stress triggers.10

Liquorice Root ExtractGlycyrrhizin, a compound found in liquorice, is metabolised to glycyrrhetinic acid in theintestines. In studies, glycyrrhetinic acid has been shown to counteract the e�ects of adrenalhormone deficiency.11

Roman Chamomile Extract (Chamaemelum nobile)Chamomile has been used traditionally to help relieve stress and anxiety and enhance feelingsof calmness and relaxation.12

MagnesiumFunctioning synergistically with pantothenic acid, vitamins C and B6, zinc and magnesium arerequired for adrenal health and the synthesis of adrenal stress hormones.13-15 Magnesium is a keynutrient involved in proper nerve impulse transmission. Deficiencies have been linked to anxietydisorders.16

Pantothenic AcidPantothenic acid (vitamin B5) is a precursor of Coenzyme A (CoA), which is required for the synthesisof various hormones, including adrenal hormones.

TyrosineCatecholamines (adrenaline, noradrenaline and dopamine) are synthesised from tyrosineand become depleted during stress. Studies support the use of tyrosine’s adaptogenic propertiesunder extreme environmental conditions or psychological stress.17

Also included in this formula: Ester-C®, citrus bioflavonoids, niacin, spinach, kelp, vitamin B6,pumpkin seed powder, broccoli, rosemary leaf extract and montmorency cherry.

Product Highlights:

• Contains adaptogens, which research has shown can be supportive to the body when under stress7

• Combines herbs and nutrients for comprehensive support

• Suitable for vegans

• Kosher

Key Research Points:

• Rhodiola rosea, Siberian ginseng, liquorice root extract and roman chamomile may help the body adapt in stressful circumstances7-12

Key Research Points:

• May support the body’s stress response15, 18

• May support a healthy sleep pattern20

• May help to lessen muscular tension and anxiety21

E1710, E1711: Magnesium Citrate

Research

The mineral magnesium is the fourth most abundant mineral in the body. It is necessary for the facilitation of hundreds of enzymes and is considered one of the most important minerals needed to aid the body’s ability to cope with stress.

The physiological e�ects of stress can compromise the body’s magnesium levels. Under continuous stress, blood pressure is elevated and adrenalin is increased. Additionally, magnesium is released from blood cells and transferred into the blood plasma, from where it is eventually excreted in the urine. Chronic stress results in large losses of magnesium from the body.

The lower the body’s magnesium levels are to begin with, the more reactive to stress the person will become and the higher their level of adrenalin in stressful situations will be. Higher adrenaline causes greater loss of magnesium from cells. Studies have shown administering magnesium as a nutritional supplement can break this vicious cycle by raising blood magnesium levels and bu�ering the response to stress, thus building resistance.15, 18

The release of magnesium when the body is under stress has short-term physical and psychologicalbenefits. Magnesium is both energizing and calming. It is required for energy production, yet it’s also needed to calm the excitation of cells which occurs as a result of the stress-induced release of calcium.

Magnesium deficiency is considered to be common among adults and repeated bouts of stress areknown to substantially deplete magnesium. Without adequate magnesium, the body does notrespond to stress as it should. Without the energising/calming e�ects of magnesium, adrenaline and other stress hormones remain elevated. The long term e�ects of stress, coupled with magnesiumdeficiency is considered a risk factor for high blood pressure and an increased risk of cardiovascular health disorders.19

Symptoms of magnesium deficiency include muscle tension, spasms and twitches as well as poorresponse to stress. Di�culty falling asleep and sensitivity to loud noises are also observed in those who are magnesium deficient.

Magnesium has been the subject of several studies on sleep behavior. It has been shown to supporthealthy sleep patterns and help in those su�ering with insomnia. In one study (observing elderlypeople with insomnia) supplemental magnesium appeared to improve subjective measures ofinsomnia such as sleep e�ciency, sleep time and sleep onset latency, early morning awakening,and likewise, insomnia objective measures such as concentration of melatonin and serum cortisol.20

Product Highlights:

• Provides 200mg of magnesium as magnesium citrate

• A high potency, highly absorbable formula

• High dose, so fewer tablets are required daily

• Suitable for vegans

• Kosher

E2160: Pantothenic Acid 200 mg

E2170: Pantothenic Acid 550 mg

Research

Pantothenic acid (vitamin B5) is sometimes referred to as the anti-stress vitamin. It plays a critical role in the health of the adrenal glands and the manufacture of adrenal hormones.22

B vitamins including pantothenic acid are helpful in calming the nervous system, managing chronic stress, and regulating hormones which control energy, mood and more.13

Vitamin B5 plays a substantial role in the regulation of adrenal function and the manufacturing of the stress hormone cortisol, which, in the correct amounts is needed to manage stress.23

Pantothenic acid plays a key part in producing CoA. The adrenal glands use CoA to synthesise the hormones needed for the body to adapt to stress.23 Vitamin B5 is another nutrient that is depleted when the body is under stress (along with magnesium, vitamin C and others). Supplemental B5 has been shown in studies to help correct this stress-induced deficiency.24

Product Highlights:

• Provides 200mg or 550mg – convenient to obtain a high dose

• Suitable for vegans

• Kosher

Key Research Points:

• Essential nutrient for adrenal support22

• May help manage stress23, 24

• May help reduce depression and irritability seen where there is B5 deficiency25, 26

E2731, E2706: L-Theanine 150 mg

Research

L-theanine is an interesting amino acid that is not found in protein fromfoods, but almost exclusively in the green tea plant as a free amino acid(i.e. not part of a protein structure). L-theanine is synthesised in the rootof the plant but is concentrated in the leaves, where it makes up tobetween 1-2% of the dry weight of green tea leaves, and constitutes about50% of the amino acid content in green tea. Green tea is the second mostconsumed beverage in the world (after water) and many of the reportedbenefits to green tea consumption are thought to be attributable to itstheanine content.

Theanine appears to cross the blood brain barrier and has been shown toinfluence brainwave activity, possibly via an influence onneurotransmitters such as dopamine and serotonin, suggesting potentialapplications in stress, anxiety and depression.27 Theanine also appears to counteract thestimulatory properties of ca�eine – a fact that probably explains why people feel relaxedafter drinking green tea, despite its ca�eine content.

Research on human volunteers has demonstrated that L-theanine creates a sense of relaxation inapproximately 30-40 minutes after ingestion via at least two di�erent mechanisms. First, it directlystimulates the production of alpha brainwaves creating a state of deep relaxation and mentalalertness similar to that achieved through meditation.28 Second, it is involved in the formation ofthe inhibitory neurotransmitter, Gamma Amino Butyric Acid (GABA).29 GABA influences thelevels of two other neurotransmitters, dopamine and serotonin, both of which are important inrelaxation and mood stabilisation.

Interestingly, participants in various studies appeared to achieve a relaxed, yet alert state of mind,without sedation – suggesting potential use by people su�ering with anxiety/stress relateddisorders that need to stay alert in order to perform their day-to-day activities.30, 31

An EEG can record the e�ects of L-theanine on the brain. What is observed is the smoothing outof brainwaves (rather than flattening out) with the administration of supplemental L-theanine.31a

This causes a relaxation and calming of the mind without the drowsiness associated with sedatives.

Studies have shown that relaxation prior to sleep, such as that induced by theanine, or meditationfor example, may be helpful to improving sleep in insomnia su�erers.31b

In a study, volunteers were given 200mg of L-theanine daily and their sleep patterns were monitored.While the length of sleep remained the same, subjects reported a better quality of sleep. They alsoreported feeling more refreshed after a nights’ sleep and they felt that they had slept longer than theyactually had.31, 32

Solgar® L-Theanine is Suntheanine®, a patented source of theanine. Suntheanine® is not an extract ofgreen tea, but rather is produced via a patented fermentation process that mimics the natural processin green tea leaves, resulting in a 100% pure L-isomer-theanine.

Product Highlights:

• L-theanine from Suntheanine®, a well-researched, patented source of L-theanine.

• Provides 150mg of theanine per vegetable capsule

• Suitable for vegans

• Kosher

Key Research Points:

• May help alleviate mood disorders and anxiety27

• Shown to improve quality of sleep32

• May help the body to manage stress30, 31

Additional Supportive Products

E1038, E1039, E1049: Ester-C® Plus 500 mg Vitamin C

E1050, E1052, E1053: Ester-C® Plus 1000 mg Vitamin C

Product Highlights:

• A bu�ered, non-acidic and well absorbed form of vitamin C that is gentle on the stomach

• Contains the essential mineral calcium and naturally occurring vitamin C metabolites, such as threonate, which aids absorption, hence making Ester-C® easy for the body to use33, 34

• Vitamin C may protect the body against the damaging e�ects of stress.35

E2770, E2771, E2772: Ultimate B+C Complex

Product Highlights:

• High potency B+C formula

• Contains 1000mg of vitamin C per tablet

• Contains rose hips and bioflavonoids

• Each tablet contains 50mg of B-Complex

• Studies have shown vitamins B and C may support the body’s management of stress35, 36

REFERENCES1. Trimble M, Chadwick D, Reynolds E, Marsden C. L-5-hydroxytryptophan and mood. The Lancet. 1975; 305(7906):583.

2. Guilleminault C, Cathala J, Castaigne P. E�ects of 5-hydroxytryptophan on sleep of a patient with a brain-stem lesion. Electroencephalography and clinical neurophysiology. 1973; 34(2):177-84.

3. Wyatt R. The serotonin-catecholamine-dream bicycle: a clinical study. Biological psychiatry. 1972; 5(1):33.

4. Zarcone VP, Hoddes E. E�ects of 5-hydroxytryptophan on fragmentation of REM sleep in alcoholics. The American journal of psychiatry. 1975.

5. Soulairac A, Lambinet H, editors. [E�ect of 5-hydroxytryptophan, a serotonin precursor, on sleep disorders]. Annales medico-psychologiques; 1977.

6. South J. Depression: with alternative anti-aging treatments. Anti-Aging Bulletin. 4(8):3-17, . 5-HTP is capable of increasing brain serotonin levels (due to its role as a precursor for serotonin) 2000.

7. Spasov A, Wikman G, Mandrikov V, Mironova I, Neumoin V. A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic e�ect of Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen. Phytomedicine. 2000; 7(2):85-9.

8. Adaptogen APP. Rhodiola rosea: a possible plant adaptogen. Alternative medicine review : a journal of clinical therapeutic. 2001; 6(3):293-302.

9. Ishaque S, Shamseer L, Bukutu C, Vohra S. Rhodiola rosea for physical and mental fatigue: a systematic review. BMC complementary and alternative medicine. 2012;12:70.

10. Panossian A, Wikman G. Evidence-based e�cacy of adaptogens in fatigue, and molecular mechanisms related to their stress-protective activity. Current clinical pharmacology. 2009; 4(3):198-219.

11. Rouse J. Herbal support for adrenal function. Clinical Nutrition Insights. 1998; 6(9):1-2.

12. Srivastava JK, Shankar E, Gupta S. Chamomile: A herbal medicine of the past with a bright future (Review). Molecular medicine reports. 2010; 3(6):895-901.

13. Kelly GS. Nutritional and botanical interventions to assist with the adaptation to stress. Alternative medicine review: a journal of clinical therapeutic. 1999; 4(4):249-65.

14. Galland L. Magnesium, stress and neuropsychiatric disorders. Magnesium and trace elements. 1993;10:287-.

15. Cernak I, Savic V, Kotur J, Prokic V, Kuljic B, Grbovic D, et al. Alterations in magnesium and oxidative status during chronic emotional stress. Magnesium research: o�cial organ of the International Society for the Development of Research on Magnesium. 2000; 13(1):29-36.

16. Sartori S, Whittle N, Hetzenauer A, Singewald N. Magnesium deficiency induces anxiety and HPA axis dysregulation: modulation by therapeutic drug treatment. Neuropharmacology. 2012; 62(1):304-12.

17. Banderet LE, Lieberman HR. Treatment with tyrosine, a neurotransmitter precursor, reduces environmental stress in humans. Brain research bulletin. 1989; 22(4):759-62.

18. Johnson S. The multifaceted and widespread pathology of magnesium deficiency. Medical hypotheses. 2001; 56(2):163-70.

19. Elin RJ. Magnesium metabolism in health and disease. Disease-a-month. 1988; 34(4):166-218.

20. Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The e�ect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences : the o�cial journal of Isfahan University of Medical Sciences. 2012; 17(12):1161-9.

21. Tarasov EA, Blinov DV, Zimovina UV, Sandakova EA. [Magnesium deficiency and stress: Issues of their relationship, diagnostic tests, and approaches to therapy]. Terapevticheskii arkhiv. 2015; 87(9):114-22.

22. Tahiliani AG, Beinlich CJ. Pantothenic acid in health and disease. Vitamins and hormones. 1990;46:165-228.

23. Jaroenporn S, Yamamoto T, Itabashi A, Nakamura K, Azumano I, Watanabe G, et al. E�ects of pantothenic acid supplementation on adrenal steroid secretion from male rats. Biological & pharmaceutical bulletin. 2008; 31(6):1205-8.

24. Meletis CD, Centrone WA. Adrenal Fatigue: Enhancing Quality of Life for Patients with a Functional Disorder. Alternative & Complementary Therapies. 2002; 8(5):267-72.

25. Kelly G. Pantethine: A review of its biochemistry and therapeutic applications. Alt Med Rev. 1997; 2(5):365-77.

26. Miller JW, Rucker RB. Pantothenic acid. Present Knowledge in Nutrition, Tenth Edition. 2012:375-90.

27. Nathan PJ, Lu K, Gray M, Oliver C. The neuropharmacology of L-theanine (N-ethyl-L-glutamine) a possible neuroprotective and cognitive enhancing agent. Journal of Herbal Pharmacotherapy. 2006; 6(2):21-30.

28. Kobayashi K, Nagato Y, Aoi N, Juneja LR, Kim M, Yamamoto T, et al. E�ects of L-theanine on the release of alpha-brain waves in human volunteers. Nippon Nogeikagaku Kaishi. 1998; 72(2):153-7.

29. Egashira N, Hayakawa K, Osajima M, Mishima K, Iwasaki K, Oishi R, et al. Involvement of GABAA receptors in the neuroprotective e�ect of theanine on focal cerebral ischemia in mice. Journal of pharmacological sciences. 2007; 105(2):211-4.

30. Kimura K, Ozeki M, Juneja LR, Ohira H. L-Theanine reduces psychological and physiological stress responses. Biological psychology. 2007; 74(1):39-45.

31. Mason R. 200 mg of Zen: L-theanine boosts alpha waves, promotes alert relaxation. Alternative & Complementary Therapies. 2001; 7(2):91-5.

31a. Kakuda T, Nozawa A, Unno T, OKAMURA N, OKAI O. Inhibiting e�ects of theanine on ca�eine stimulation evaluated by EEG in the rat. Bioscience, biotechnology, and biochemistry. 2000; 64(2):287-93.

31b. Mitchell T. Theanine: Natural support for sleep, mood, and weight. Life Extension Magazine. 2006.

32. Rao TP, Ozeki M, Juneja LR. In Search of a Safe Natural Sleep Aid. Journal of the American College of Nutrition. 2015; 34(5):436-47.

33. Rosenbaum ME. MD, “Vitamin C New and Improved: The Promise of Ester-C®,”. Health World. 1989.

34. Verlangieri A. Acute Study to Determine the Relative Rate of Absorption and Excretion of Ester-C Calcium Ascorbate, USP Calcium Ascorbate with an added Metabolite and ’Another Commercial Ascorbate.’”. Published by University of Mississippi, USA. 1988.

35. BAKER EM. Vitamin C requirements in stress. The American journal of clinical nutrition. 1967; 20(6):583-90.

36. Stough C, Scholey A, Lloyd J, Spong J, Myers S, Downey LA. The e�ect of 90 day administration of a high dose vitamin B-complex on work stress. Human psychopharmacology. 2011; 26(7):470-6.

Solgar® is a registered trademark.Ester-C® is a registered trademark of The Ester C Company. Suntheanine® is a registered trademark of Taiyo International, Inc.

Food supplements should not be used instead of a varied balanced diet and a healthy lifestyle.

M0404977/0416/1k

Essentials for life’s journeywww.solgar.co.uk