Depression and Anxiety
Our mood is mostly, and perhaps entirely shaped by ourselves.
What we eat (and do not eat), can help or hinder our mood. A deficiency of any B vitamin 1 through 12 will cause depression and even confusion. Did you know that allergies and sensitivities can also cause depressive and anxiety symptoms? A positive step with nutrition can lift our spirits and catalyze other positive steps. Some other self- sourced things that influence our mood include how we treat others, how we treat ourselves, and what we say to ourselves in our internal dialogue. Exercise is a major mood influence, as are internal practices like meditation, and our faith and beliefs. Do we have a positive faith and belief? Are there negative attitudes about our abilities, deservability, or others? One author who has helped me tremendously with her simple and powerful mental self-exercises is Louise L. Hay. I lent a book of hers to a friend, who felt that the work of Luise Hay helped her greatly, as well. Although I like all of her work that I have seen, the book I used the most was 'I can do it', which I know sounds like a kid's book, which reminds me- some of the best books are for kids. Dr Seuss is still one of my favourite authors. Louise Hay's books are definitely for adults who are dedicated to or desiring of, their own personal growth.
I have been seeking and learning and healing especially the past 19 years, having done a few rounds of Landmark Education and working with a number of gifted healing practitioners. A couple of the hypnotherapists I have worked with are listed on my "Anthony + Friends" page.
A method I am excited about lately is called soul retrieval, by Alberto Villoldo, whose book 'Mending the Past and healing the Future with Soul Retrieval' which was recommended to me by a good friend. Villoldo is excellent to read or listen to, in videos we can easily find on the web.
We can work on and improve the health of our mood, just like we can work on our fitness, or other aspects of our health. The rest of this article will outline powerful nutritional influences and requisites for healthy mood and brain function.
Mighty B Complex
All of the B complex vitamins are like spark plugs for our brain. We need them to make neurotransmitters, the substances that make communication between our brain cells (neurons), and the whole nervous system possible. A deficiency in any B vitamin can lead to depression, anxiety, irritability, and brain function decline, as well as more severe symptoms, like schizophrenia and seizures (1,2,3,4,5, 6). The B complex vitamins (B1, B2, B3, B5, B6, B12; the cofactors choline, inositol, and PABA, and the lesser- known B15 and B17) work together, so supplementing with a complete or nearly complete B complex is a better bet than taking a few of the B’s separately. My favourite B complex is by New Roots herbal, specifically the 100mg dose. I have found it to be the best for myself, and have heard similar feedback from other practitioners.
B’s; How much do we need?
You can easily meet your DRI; daily required intake (formerly RNI; recommended nutrient intake) of B vitamins from a healthy diet. The problem for many is that meeting minimum requirements is not nearly enough to feel their best. Many find that taking an extra 50mg of all the B vitamins (except folic acid, which is limited to 1 mg, legally) is helpful for their mood and energy. Some people notice more benefit by taking 100 to 300mg of B’s. Trying different doses is one way to see how much you need for optimum effect. Dr. Abram Hoffer was one of a few orthomolecular practitioners who helped many people in his practice with ‘untreatable’ mental conditions make full recoveries using grams of certain B vitamins. Orthomolecular therapy was named and first described by the late Dr. Linus Pauling, who led the modern idea of using the right natural substances, in the right quantity, for a particular condition, even if it means using very large doses of certain vitamins. Other forward thinking psychiatrists have also had impressive treating patients with orthomolecular therapy, often involving large doses of B vitamins, when appropriate to the case.
Rich food sources of B vitamins are dark meats, organ meats, raw nuts and seeds, and dark vegetables, as well as food supplements like spirulina, and other algae. Whole grains are a lesser source, but significant if eaten in quantity and unprocessed (not flaked, puffed, or refined).
Zinc and magnesium are also crucial for optimum brain function (7,8, 9).
Magnesium
Magnesium is the premiere anti stress mineral. Physical and mental stress deplete our levels of magnesium (10, 11, 12). Low levels contribute to anxiety, while supplementation can calm it (13,7, 8). Signs of severely depleted magnesium in the body are muscular cramps, excessive menstrual cramps, and heart arrhythmias (palpitations and racing).(13. 14).
Lithium
Lithium is considered an essential trace mineral from animal experiments, and it is often assumed to be necessary for humans as well. Areas of the USA with high levels naturally in the municipal water supply have lower levels of suicide and even homicide, as well as fewer admissions to psychiatric wards, per captia. There is also evidence that low levels of lithium protect the aging brain via a number of physiological effects. I take 2- 5 mg of lithium once or twice a week. A tiny dose of 300mcg (about 1/3 of one mg) given daily to people with Alzheimers for a few months showed impressive cognitive benefits. Overall lithium seems to be helpful in low doses for anxiety, depression, bipolar and ADD/ ADHD. Excellent research and work on lithium can be found by Dr. James Greenblatt.
ALLERGIES
The brain reacts to subclinical allergies with proven symptoms including depression ADD and confusion. Sad to say, the most common culprits are milk products, wheat, beef, bananas, chocolate and sugar. Be your own psychiatrist and Dr; eliminate a food you eat a lot of (wheat is a common staple in pretty much the whole world) for a few days, religiously, and see how you feel.
As an aside, wheat and dairy are abundantly proven in a lot of older and newer research I have seen, to worsen or even provoke schizophrenia. Read more about how to minimise your developing of sensitivities and allergies in my rotation diet chapter of my Ebook. If you only want to buy just that one chapter and not the entire (awesome and indispensable) book, ask me.
Our mood is mostly, and perhaps entirely shaped by ourselves.
What we eat (and do not eat), can help or hinder our mood. A deficiency of any B vitamin 1 through 12 will cause depression and even confusion. Did you know that allergies and sensitivities can also cause depressive and anxiety symptoms? A positive step with nutrition can lift our spirits and catalyze other positive steps. Some other self- sourced things that influence our mood include how we treat others, how we treat ourselves, and what we say to ourselves in our internal dialogue. Exercise is a major mood influence, as are internal practices like meditation, and our faith and beliefs. Do we have a positive faith and belief? Are there negative attitudes about our abilities, deservability, or others? One author who has helped me tremendously with her simple and powerful mental self-exercises is Louise L. Hay. I lent a book of hers to a friend, who felt that the work of Luise Hay helped her greatly, as well. Although I like all of her work that I have seen, the book I used the most was 'I can do it', which I know sounds like a kid's book, which reminds me- some of the best books are for kids. Dr Seuss is still one of my favourite authors. Louise Hay's books are definitely for adults who are dedicated to or desiring of, their own personal growth.
I have been seeking and learning and healing especially the past 19 years, having done a few rounds of Landmark Education and working with a number of gifted healing practitioners. A couple of the hypnotherapists I have worked with are listed on my "Anthony + Friends" page.
A method I am excited about lately is called soul retrieval, by Alberto Villoldo, whose book 'Mending the Past and healing the Future with Soul Retrieval' which was recommended to me by a good friend. Villoldo is excellent to read or listen to, in videos we can easily find on the web.
We can work on and improve the health of our mood, just like we can work on our fitness, or other aspects of our health. The rest of this article will outline powerful nutritional influences and requisites for healthy mood and brain function.
Mighty B Complex
All of the B complex vitamins are like spark plugs for our brain. We need them to make neurotransmitters, the substances that make communication between our brain cells (neurons), and the whole nervous system possible. A deficiency in any B vitamin can lead to depression, anxiety, irritability, and brain function decline, as well as more severe symptoms, like schizophrenia and seizures (1,2,3,4,5, 6). The B complex vitamins (B1, B2, B3, B5, B6, B12; the cofactors choline, inositol, and PABA, and the lesser- known B15 and B17) work together, so supplementing with a complete or nearly complete B complex is a better bet than taking a few of the B’s separately. My favourite B complex is by New Roots herbal, specifically the 100mg dose. I have found it to be the best for myself, and have heard similar feedback from other practitioners.
B’s; How much do we need?
You can easily meet your DRI; daily required intake (formerly RNI; recommended nutrient intake) of B vitamins from a healthy diet. The problem for many is that meeting minimum requirements is not nearly enough to feel their best. Many find that taking an extra 50mg of all the B vitamins (except folic acid, which is limited to 1 mg, legally) is helpful for their mood and energy. Some people notice more benefit by taking 100 to 300mg of B’s. Trying different doses is one way to see how much you need for optimum effect. Dr. Abram Hoffer was one of a few orthomolecular practitioners who helped many people in his practice with ‘untreatable’ mental conditions make full recoveries using grams of certain B vitamins. Orthomolecular therapy was named and first described by the late Dr. Linus Pauling, who led the modern idea of using the right natural substances, in the right quantity, for a particular condition, even if it means using very large doses of certain vitamins. Other forward thinking psychiatrists have also had impressive treating patients with orthomolecular therapy, often involving large doses of B vitamins, when appropriate to the case.
Rich food sources of B vitamins are dark meats, organ meats, raw nuts and seeds, and dark vegetables, as well as food supplements like spirulina, and other algae. Whole grains are a lesser source, but significant if eaten in quantity and unprocessed (not flaked, puffed, or refined).
Zinc and magnesium are also crucial for optimum brain function (7,8, 9).
Magnesium
Magnesium is the premiere anti stress mineral. Physical and mental stress deplete our levels of magnesium (10, 11, 12). Low levels contribute to anxiety, while supplementation can calm it (13,7, 8). Signs of severely depleted magnesium in the body are muscular cramps, excessive menstrual cramps, and heart arrhythmias (palpitations and racing).(13. 14).
Lithium
Lithium is considered an essential trace mineral from animal experiments, and it is often assumed to be necessary for humans as well. Areas of the USA with high levels naturally in the municipal water supply have lower levels of suicide and even homicide, as well as fewer admissions to psychiatric wards, per captia. There is also evidence that low levels of lithium protect the aging brain via a number of physiological effects. I take 2- 5 mg of lithium once or twice a week. A tiny dose of 300mcg (about 1/3 of one mg) given daily to people with Alzheimers for a few months showed impressive cognitive benefits. Overall lithium seems to be helpful in low doses for anxiety, depression, bipolar and ADD/ ADHD. Excellent research and work on lithium can be found by Dr. James Greenblatt.
ALLERGIES
The brain reacts to subclinical allergies with proven symptoms including depression ADD and confusion. Sad to say, the most common culprits are milk products, wheat, beef, bananas, chocolate and sugar. Be your own psychiatrist and Dr; eliminate a food you eat a lot of (wheat is a common staple in pretty much the whole world) for a few days, religiously, and see how you feel.
As an aside, wheat and dairy are abundantly proven in a lot of older and newer research I have seen, to worsen or even provoke schizophrenia. Read more about how to minimise your developing of sensitivities and allergies in my rotation diet chapter of my Ebook. If you only want to buy just that one chapter and not the entire (awesome and indispensable) book, ask me.
Exercise
is massively beneficial for mood and brain function in many ways. So do it!
Intense exercise like weight lifting and sprinting bolster circulation in the entire body, including the brain. This helps mood and also attention, focus and memory. Intense exercise also directly raises endorphins, the feel-good chemicals that make us naturally high and happy.
Even people with clinically diagnosed moderate to severe depression report feeling better from exercise alone. Even compared to drug therapy or counselling, exercise comes out, in study after study as being just as good. Love your body, love yourself and avoid drugs for depression; all drugs, from Rx drugs to recreational drugs to alcohol. Exercise as well as counselling and therapy benefit you with no known bad side effects.
Exercise is also wonderful for anxiety. The nervous system has 2 opposing components, the fight-or-flight side, and the rest and digest side. these two sides are designated as the SNS (freak out side) and PNS (chilled out side). Heavy intense training has an overall, lasting effect of strengthened PNS function, where we feel more mellow.
If your body looks better from exercising, and it WILL if your exercise is intense, then that helps your overall esteem and mood too!
is massively beneficial for mood and brain function in many ways. So do it!
Intense exercise like weight lifting and sprinting bolster circulation in the entire body, including the brain. This helps mood and also attention, focus and memory. Intense exercise also directly raises endorphins, the feel-good chemicals that make us naturally high and happy.
Even people with clinically diagnosed moderate to severe depression report feeling better from exercise alone. Even compared to drug therapy or counselling, exercise comes out, in study after study as being just as good. Love your body, love yourself and avoid drugs for depression; all drugs, from Rx drugs to recreational drugs to alcohol. Exercise as well as counselling and therapy benefit you with no known bad side effects.
Exercise is also wonderful for anxiety. The nervous system has 2 opposing components, the fight-or-flight side, and the rest and digest side. these two sides are designated as the SNS (freak out side) and PNS (chilled out side). Heavy intense training has an overall, lasting effect of strengthened PNS function, where we feel more mellow.
If your body looks better from exercising, and it WILL if your exercise is intense, then that helps your overall esteem and mood too!
Mackerel sashimi; my favourite :-)
Omega 3 Fats
Your brain is mostly water, by weight, so being well hydrated is key for good brain health. Omega 3 fats are second only to water in the make up of the brain. We need to get all of our omega 3 fats from our diet or supplements, since our bodies cannot make them. Some heavily researched omega 3 fats for brain function are EPA and DHA. LNA is a very useful brain fat but I only recommend getting it from flax meal, and not flax oil, as well as hemp oil. Personally I take sage seed oil for my LNA. Far more stable than flax. As I mention elsewhere on the site, most fish oils SUCK. I only recommend Green Pasture or Rosita oils, for fish.
Dietary or supplemental omega 3 fats help alleviate depression, anxiety, PMS, and other mental symptoms. (15,16, 17, 18).
Getting your Omega’s
Eating fish two to four times per week provides a good amount of omega 3 fats. To ensure that you are not dining on excessive levels of contaminants, choose wild caught fish. Many fish, like mackerel, sardines, herring, and anchovies, are always wild caught. Don't buy salmon sushi or salmon anything unless you are SURE it's wild. Farmed salmon is 99% of all sushi and probably 90% of all grocery salmon - it is toxic and b-b-b-b-bad for the environment, especially our precious cute wild salmon fishies! Canned salmon is usually wild, actually. But not the frozen or fresh stuff.
The more fat you have in your daily diet, the higher amount of total omega 3's you need for balance. See the Fats page for more info.
Sage seed oil and Hemp oil provide LNA another omega 3 fat. These plant oils are definitely beneficial, supporting mood and general brain health. They also benefit fat metabolism and circulation, and reduced inflammation and blood clotting.
Surprising Omega 6 fat makes me happy
So I was talking with a friend about EFA's (I know you're thinking "OMG does this guy ever talk about anything ELSE besides nutrition?") and the topic of omega 3-6-9 supplements came up. What he divulged surprised me;
First, he said he takes 16 capsules a day- I asked why so many? And also, why not a liquid? He said taking that amount was hugely helping his mood and anxiety. He also said he just doesn't "do" liquids.
I thought about my liquid evening primrose oil (EPO) in the freezer (grano Vita brand, organic). I poured about a tablespoon a day onto my food. By now, you know I have plenty of omega 3 in my diet and supplements, but boy I was in for a surprise by upping my EPO; I felt so good! I mean unusually happy, for no discernible reason! And each day I did a tablespoon of EPO I felt pretty darned good. Believe me, I was searching high and low to replace my supply when it (quickly) ran out.
Omega 6 fats are way oversupplied in our diets, but EPO is unique- it is high in a very rare omega 6 fat, gamma linolenic acid (GLA). The highest sources are black currant seed and borage seed, while EPO is a moderate but extensively researched source. Hemp seeds and breast milk are lesser sources, but with their own unique other attributes. In our regular diet, GLA is near zero, though the healthy body can make some from lesser omega 6's. In my case and my friend's, a supplement was very positive :-)
Your brain is mostly water, by weight, so being well hydrated is key for good brain health. Omega 3 fats are second only to water in the make up of the brain. We need to get all of our omega 3 fats from our diet or supplements, since our bodies cannot make them. Some heavily researched omega 3 fats for brain function are EPA and DHA. LNA is a very useful brain fat but I only recommend getting it from flax meal, and not flax oil, as well as hemp oil. Personally I take sage seed oil for my LNA. Far more stable than flax. As I mention elsewhere on the site, most fish oils SUCK. I only recommend Green Pasture or Rosita oils, for fish.
Dietary or supplemental omega 3 fats help alleviate depression, anxiety, PMS, and other mental symptoms. (15,16, 17, 18).
Getting your Omega’s
Eating fish two to four times per week provides a good amount of omega 3 fats. To ensure that you are not dining on excessive levels of contaminants, choose wild caught fish. Many fish, like mackerel, sardines, herring, and anchovies, are always wild caught. Don't buy salmon sushi or salmon anything unless you are SURE it's wild. Farmed salmon is 99% of all sushi and probably 90% of all grocery salmon - it is toxic and b-b-b-b-bad for the environment, especially our precious cute wild salmon fishies! Canned salmon is usually wild, actually. But not the frozen or fresh stuff.
The more fat you have in your daily diet, the higher amount of total omega 3's you need for balance. See the Fats page for more info.
Sage seed oil and Hemp oil provide LNA another omega 3 fat. These plant oils are definitely beneficial, supporting mood and general brain health. They also benefit fat metabolism and circulation, and reduced inflammation and blood clotting.
Surprising Omega 6 fat makes me happy
So I was talking with a friend about EFA's (I know you're thinking "OMG does this guy ever talk about anything ELSE besides nutrition?") and the topic of omega 3-6-9 supplements came up. What he divulged surprised me;
First, he said he takes 16 capsules a day- I asked why so many? And also, why not a liquid? He said taking that amount was hugely helping his mood and anxiety. He also said he just doesn't "do" liquids.
I thought about my liquid evening primrose oil (EPO) in the freezer (grano Vita brand, organic). I poured about a tablespoon a day onto my food. By now, you know I have plenty of omega 3 in my diet and supplements, but boy I was in for a surprise by upping my EPO; I felt so good! I mean unusually happy, for no discernible reason! And each day I did a tablespoon of EPO I felt pretty darned good. Believe me, I was searching high and low to replace my supply when it (quickly) ran out.
Omega 6 fats are way oversupplied in our diets, but EPO is unique- it is high in a very rare omega 6 fat, gamma linolenic acid (GLA). The highest sources are black currant seed and borage seed, while EPO is a moderate but extensively researched source. Hemp seeds and breast milk are lesser sources, but with their own unique other attributes. In our regular diet, GLA is near zero, though the healthy body can make some from lesser omega 6's. In my case and my friend's, a supplement was very positive :-)
The Thinking Brain
Neurotransmitters are what brain cells use to ‘talk’ to each other, and optimum levels of neurotransmitters mean optimum mood and outlook.
Serotonin is one neurotransmitter that many have heard of. There are others like dopamine, GABA, and endorphins which are at least as important. Low levels of neurotransmitters (NT’s) means low mood, libido and focus. SSRI's are a class of drugs like Celexa, Paxil and the like are toxic, unsafe and vastly increase psychotic and suicidal behavoiour. I'd avoid them at all costs.
The good news is that you can safely raise NT levels safely and effectively with nutritional supplements from your health store.
St. John’s wort raises Serotonin, as does 5 HTP (5-hydroxy tryptophan). They are both tend to help mood and reduce anxiety. 5 HTP also tends to lower people’s carbohydrate cravings.
Dopamine is important for mood and libido, or sex drive (19, 20).
L-Tyrosine boosts dopamine levels, as well as thyroid hormone levels, which can cause depression if they are low.
Some people with depression have had good results increasing their serotonin and dopamine levels, taking both St. John’s wort and L-tyrosine.
Ginkgo (the Kroeger brand of Ginkgo is great!) is a very valuable herb to help restore receptor receptivity to both serotonin and dopamin. It is a good brain antioxidant, and general tonic that has been helpful for depression by some first hand accounts, even taken alone. Find Kroeger Ginkgo at Markie's pharmacy, here in Toronto or anywhere in the USA.
ANXIETY helper;
GABA
This amino acid metabolite, available as a supplement, is actually a neurotransmitter. It is calming, and supplementation raises Growth Hormone levels, a welcome side effect for those of us over 30 (21). I take it often as a sleep aid. Have had really good feedback on GABA taken throughout the day for anxiety, along with magnesium, mentioned above.
DETOX
I said it before, and it totally applies here- detox is everything! Every time I do any sort of detoxification, I feel happier, calmer, and more energetic. More alive! So do it. Check out the detox pages on my site, and start with the easy stuff first if you like- just actually do it! You will be glad you did.
In closing let us remember that depression is not ever due to a deficiency of Prozac. Or Paxil, or Zoloft or any designer drug of the hour. A deficiency of one of many nutrients can cause depression, partly by affecting natural levels of neurotransmitters. Also- check your attitude, beliefs, mental habits. Meditation, Tai-Chi, Yoga, Falun Dafa, and "working on yourself", with the help of others or groups are some ways to check out, possibly balance, and raise self-awareness about what we are doing to ourselves with our thoughts.
References
1. Carney MW. Vitamin deficiency and mental symptoms. Br J Psychiatry. 1990 Jun;156:878-82.
2. McCarty MF. High-dose pyridoxine as an 'anti-stress' strategy. Med Hypotheses. 2000 May;54(5):803-7
3. Bottiglieri T, Laundy M, Crellin R, Toone BK, Carney MW, Reynolds EH. Homocysteine, folate, methylation, and monoamine metabolism in depression. J Neurol Neurosurg Psychiatry. 2000 Aug;69(2):228-32
4. Hvas AM, Juul S, Bech P, Nexo E. Vitamin B6 level is associated with symptoms of depression. Psychother Psychosom. 2004 Nov-Dec;73(6):340-3
5. Freeman MP, Helgason C, Hill RA. Selected integrative medicine treatments for depression: considerations for women J Am Med Womens Assoc. 2004 Summer;59(3):216-24
6. Osmond H, Hoffer A. Massive niacin treatment in schizophrenia. Review of a nine-year study. Lancet. 1962 Feb 10;1:316-9.
7. Kirov GK, Tsachev KN. Magnesium, schizophrenia and manic-depressive disease.
Neuropsychobiology. 1990;23(2):79-81.
8. Carroll D, Ring C, Suter M, Willemsen G. The effects of an oral multivitamin combination with calcium, magnesium, and zinc on psychological well-being in healthy young male volunteers: a double-blind placebo-controlled trial. Psychopharmacology (Berl). 2000 Jun;150(2):220-5.
9. Poon CY, McAuley JW. Management of epilepsy in pediatrics and geriatrics. J Am Pharm Assoc (Wash). 2002 Sep-Oct;42(5 Suppl 1):S34-5.
10. Laires MJ, Monteiro CP, Bicho M. Role of cellular magnesium in health and human disease. Front Biosci. 2004 Jan 01;9:262-76.
11. Cernak I, Savic V, Kotur J, Prokic V, Kuljic B, Grbovic D, Veljovic M. Alterations in magnesium and oxidative status during chronic emotional stress. Magnes Res. 2000 Mar;13(1):29-36.
12. Rayssiguier Y, Guezennec CY, Durlach J. New experimental and clinical data on the relationship between magnesium and sport. Magnes Res. 1990 Jun;3(2):93-102.
13. De Souza MC, Walker AF, Robinson PA, Bolland K. A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study. J Womens Health Gend Based Med. 2000 Mar;9(2):131-9.
14. Chakraborti S, Chakraborti T, Mandal M, Mandal A, Das S, Ghosh S. Protective role of magnesium in cardiovascular diseases: a review. Molecular Cell Biochemistry. 2002 Sep;238(1-2):163-79.
15. Naliwaiko K, Araujo RL, da Fonseca RV, Castilho JC, Andreatini R, Bellissimo MI, Oliveira BH, Martins EF, Curi R, Fernandes LC, Ferraz AC Effects of fish oil on the central nervous system: a new potential antidepressant? Nutr Neurosci. 2004 Apr;7(2):91-9
16. Huan M, Hamazaki K, Sun Y, Itomura M, Liu H, Kang W, Watanabe S, Terasawa K, Hamazaki T. Suicide attempt and n-3 fatty acid levels in red blood cells: a case control study in China. Biol Psychiatry. 2004 Oct 1;56(7):490-6.
17. Sampalis F, Bunea R, Pelland MF, Kowalski O, Duguet N, Dupuis S. Evaluation of the effects of Neptune Krill Oil on the management of premenstrual syndrome and dysmenorrhea. Altern Med Rev. 2003 May;8(2):171-9.
18. Horrocks LA, Farooqui AA. Docosahexaenoic acid in the diet: its importance in maintenance and restoration of neural membrane function. Prostaglandins Leukot Essent Fatty Acids. 2004 Apr;70(4):361-72.
19. Giuliano F, Allard J. Dopamine and sexual function. Int J Impot Res. 2001 Aug;13 Suppl 3:S18-28.
20. Dailly E, Chenu F, Renard CE, Bourin M. Dopamine, depression and antidepressants. Fundam Clin Pharmacol. 2004 Dec;18(6):601-7.
21. Cavagnini F, Benetti G, Invitti C, Ramella G, Pinto M, Lazza M, Dubini A, Marelli A, Muller EE. Effect of gamma-aminobutyric acid on growth hormone and prolactin secretion in man: influence of pimozide and domperidone.J Clin Endocrinol Metab. 1980 Oct;51(4):789-92.
22. Whitford, T. The Underlying Mechanisms of Brain Allergies. The Journal of Orthomolecular Medicine Vol. 15, 1 2000
Neurotransmitters are what brain cells use to ‘talk’ to each other, and optimum levels of neurotransmitters mean optimum mood and outlook.
Serotonin is one neurotransmitter that many have heard of. There are others like dopamine, GABA, and endorphins which are at least as important. Low levels of neurotransmitters (NT’s) means low mood, libido and focus. SSRI's are a class of drugs like Celexa, Paxil and the like are toxic, unsafe and vastly increase psychotic and suicidal behavoiour. I'd avoid them at all costs.
The good news is that you can safely raise NT levels safely and effectively with nutritional supplements from your health store.
St. John’s wort raises Serotonin, as does 5 HTP (5-hydroxy tryptophan). They are both tend to help mood and reduce anxiety. 5 HTP also tends to lower people’s carbohydrate cravings.
Dopamine is important for mood and libido, or sex drive (19, 20).
L-Tyrosine boosts dopamine levels, as well as thyroid hormone levels, which can cause depression if they are low.
Some people with depression have had good results increasing their serotonin and dopamine levels, taking both St. John’s wort and L-tyrosine.
Ginkgo (the Kroeger brand of Ginkgo is great!) is a very valuable herb to help restore receptor receptivity to both serotonin and dopamin. It is a good brain antioxidant, and general tonic that has been helpful for depression by some first hand accounts, even taken alone. Find Kroeger Ginkgo at Markie's pharmacy, here in Toronto or anywhere in the USA.
ANXIETY helper;
GABA
This amino acid metabolite, available as a supplement, is actually a neurotransmitter. It is calming, and supplementation raises Growth Hormone levels, a welcome side effect for those of us over 30 (21). I take it often as a sleep aid. Have had really good feedback on GABA taken throughout the day for anxiety, along with magnesium, mentioned above.
DETOX
I said it before, and it totally applies here- detox is everything! Every time I do any sort of detoxification, I feel happier, calmer, and more energetic. More alive! So do it. Check out the detox pages on my site, and start with the easy stuff first if you like- just actually do it! You will be glad you did.
In closing let us remember that depression is not ever due to a deficiency of Prozac. Or Paxil, or Zoloft or any designer drug of the hour. A deficiency of one of many nutrients can cause depression, partly by affecting natural levels of neurotransmitters. Also- check your attitude, beliefs, mental habits. Meditation, Tai-Chi, Yoga, Falun Dafa, and "working on yourself", with the help of others or groups are some ways to check out, possibly balance, and raise self-awareness about what we are doing to ourselves with our thoughts.
References
1. Carney MW. Vitamin deficiency and mental symptoms. Br J Psychiatry. 1990 Jun;156:878-82.
2. McCarty MF. High-dose pyridoxine as an 'anti-stress' strategy. Med Hypotheses. 2000 May;54(5):803-7
3. Bottiglieri T, Laundy M, Crellin R, Toone BK, Carney MW, Reynolds EH. Homocysteine, folate, methylation, and monoamine metabolism in depression. J Neurol Neurosurg Psychiatry. 2000 Aug;69(2):228-32
4. Hvas AM, Juul S, Bech P, Nexo E. Vitamin B6 level is associated with symptoms of depression. Psychother Psychosom. 2004 Nov-Dec;73(6):340-3
5. Freeman MP, Helgason C, Hill RA. Selected integrative medicine treatments for depression: considerations for women J Am Med Womens Assoc. 2004 Summer;59(3):216-24
6. Osmond H, Hoffer A. Massive niacin treatment in schizophrenia. Review of a nine-year study. Lancet. 1962 Feb 10;1:316-9.
7. Kirov GK, Tsachev KN. Magnesium, schizophrenia and manic-depressive disease.
Neuropsychobiology. 1990;23(2):79-81.
8. Carroll D, Ring C, Suter M, Willemsen G. The effects of an oral multivitamin combination with calcium, magnesium, and zinc on psychological well-being in healthy young male volunteers: a double-blind placebo-controlled trial. Psychopharmacology (Berl). 2000 Jun;150(2):220-5.
9. Poon CY, McAuley JW. Management of epilepsy in pediatrics and geriatrics. J Am Pharm Assoc (Wash). 2002 Sep-Oct;42(5 Suppl 1):S34-5.
10. Laires MJ, Monteiro CP, Bicho M. Role of cellular magnesium in health and human disease. Front Biosci. 2004 Jan 01;9:262-76.
11. Cernak I, Savic V, Kotur J, Prokic V, Kuljic B, Grbovic D, Veljovic M. Alterations in magnesium and oxidative status during chronic emotional stress. Magnes Res. 2000 Mar;13(1):29-36.
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