Nine Supplements to Boost Your Mood

Part of the action of SCENAR is to boost mood through the stimulation of the parasympathetic system causing the release of endorphins and the neurotransmitters that regulate the emotional state. Our experience of happiness is a unique biochemistry in the brain, and nutrition also plays a vital role regulating it. I have found that clients who pay attention to their diet and lifestyle around eating respond much faster to SCENAR treatments. If the body has at its disposal the nutrient building blocks needed for the production of regulatory peptides, the availability of the internal pharmacy for healing is greatly enhanced, facilitating a rapid recovery.

The major cause of mood regulation difficulty is stress. When the sympathetic system is turned on for long periods of time, the parasympathetic system is turned off and the body can’t recover well. Stress depletes the body of the chemicals it uses to heal itself, including the “feel-good” neuropeptides (endorphins) and neurotransmitters(serotonin, dopamine, nor epinephrine, and gamma aminobutyric acid – GABA). The most used pharmaceutical drugs these days are for reducing anxiety and depression. Before turning to these drugs, which can have significant side-effects, it is worthwhile to try a natural route.

Other than regular exercise, a good multivitamin, and fish oil which improve overall health and help with mood regulation, there are some supplements  that can help lift depression, reduce anxiety, improve your resilience to stress, and improve sleep.

Be Aware: If you are already taking drugs for depression, anxiety, or insomnia, talk with you doctor about adding natural supplements. There can be negative interactions which you want to be mindful of. It is always a good idea to thoroughly research any substance you are considering taking into your body, whether pharmaceutical or natural.

There are nine nutritional supplements that can help you reduce the effects of stress and improve mood:

1. SAMe (pronounced “Sammy”) – a naturally occurring substance present in the cells of the body that drives the process through which serotonin, dopamine and nor epinephrine are produced. It also appears to improve cell membrane fluidity, helping neurons in the brain to communicate better. There is a wide body of medical research suggesting that SAMe can be an effective tool in treating depression. Research also shows that it has joint health benefits as well. It is considered to be a first choice in mood regulation when coupled with exercise.

Typical doses range from 400mg to 1,200mg per day.

2. Tyrosine – is an amino acid precursor to epinephrine and nor epinephrine. It also supports normal thyroid function. It is particularly useful for those with with low energy depression. It works well with SAMe. Some scientists believe that under stress the brain cannot produce enough tyrosine and increasing the availability of it through supplementation helps avoid the negative effects of stress.

Doses range from 500-1000mg a day for energy.

3. 5-HTP – (5-hydroxytryptophan) is used by our bodies to make serotonin. By supplementing with 5-HTP, you increase the building blocks the body needs to produce serotonin. Reduced levels of serotonin are associated with depression, obsessive compulsive disorder, aggressive behaviors, suicide, ADHD, and migraine headaches. This supplement is a good choice for those with revved up, anxiety-linked depression.

Dosages range from 50-400mg taken at bedtime or in divided doses throughout the day.

4. St. John’s Wort – an herb with a long history of use in Europe to treat depression, anxiety, trouble sleeping, and seasonal affective disorder (SAD). It has been widely studied and has been shown to perform as well as pharmaceutical antidepressants like Prozac, Zoloft, and Paxil. The three neurotransmitters related to mood (serotonin, dopamine, and nor epinephrine) are modulated by the ingredients in this herb.

It is advised that St. John’s Wort be used with close medical supervision as it can interfere with a number of drugs and have side effects.

5. GABA - Gamma aminobutyric acid is the primary inhibitory neurotransmitter in the central nervous system. It decreases nerve activity, preventing nerves from overfiring thereby reducing anxiety and improving mood. It also has a stabilizing effect on blood pressure and helps reduce chronic pain from arthritis and lower back conditions.

Dosage is 500-2000 mg taken on an empty stomach at bedtime.

6. Taurine – an amino acid that is the precursor to GABA and may actually work better than GABA for relieving anxiety by its ability to cross the blood-brain barrier where it increases GABA production to produce a calming effect.

Dosage is 500-1000 mg a day taken in divided doses.

7. Rhodiola – Rhodiola rosea, or roseroot is an “adaptogenic” herb that has been used in traditional medicine in Russia and Scandinavian countries for centuries. It is used for increasing energy, stamina, strength, and mental capacity and helps the body resist physical and mental stress. It works well for those with low energy depression, however those with anxious depression should avoid it. Those people would do better using a gentler herb such as ashwagandha or holy basil to relieve stress and anxiety.

Dosage of Rhodiola is 170 mg twice a day of standardized extract. Dosage of ashwagandha or holy basil is about 500 mg daily of a standardized extract.

8. Fish Oil – By far and away the best form of nutritional supplementation overall, it can lift depression and help you stay calm in the face of stress. Research has shown that people with high blood levels of omega 3s are less likely to report feeling depressed than people with low levels. Studies have also suggested that fish oil promotes structural improvement in areas of the brain related to emotional arousal and regulation. Intend to keep this supplement as a regular part of your nutritional regime as it is a great health promoter as well. Take a supplement that has a good amount of DHA in it. Take at least 1,400 mg a day of high quality fish oil.

9. Mulitvitimin – a high quality multivitamin is always a good idea as it provides a baseline of nutrient supplementation. One that has a good B Complex component will keep the nervous system healthy. Food based multivitamins are best.

2 Comments

• 

  By financial aid for college, June 7, 2010 @ 3:01 am

  found your site on del.icio.us today and really liked it.. i bookmarked it and will be back to check it out some more later

Other Links to this Post

1. Tweets that mention Healing Innovations NC » Nine Supplements to Boost Your Mood -- Topsy.com — June 6, 2010 @ 1:07 am

RSS feed for comments on this post. TrackBack URI

Leave a comment