Archive for the ‘- Supplements’ Category
Message: Magnesium is an important element in many physiological processes and its uses as a supplement range from depression to bone, muscle, and joint strengthening to blood vessels protection.
Recent research in France showed the role of magnesium in the regulation of thyroid hormones, insulin, estrogen, testosterone, brain chemicals such as dopamine, catecholamines, serotonin, GABA, and body’s electrolytes. Magnesium controls the turnover of potassium and calcium in the body so deficit of magnesium causes calcium to be lost with the urine but deposited in the kidneys, arteries, joints, brain, where it is not welcome.
Magnesium protects the cell from poisonous metals like aluminum, mercury, lead, cadmium, beryllium and nickel, which can contribute to Parkinson’s and Alzheimer’s diseases multiple sclerosis, and learning retardation.
Magnesium glycinate is considered the preferred source of magnesium. This form combines benefits of amino acid glycine & magnesium. It may also be less laxative and less irritating for the stomach than some other forms of magnesium. As to its role in as a weight loss aid, it’d be no surprise if you remember the significance of hyroid hormones, insulin, estrogen, testosterone, serotonin, GABA, and calcium in body fat deposition and appetite control.
Out of all nutrients known for their effects on brain functions, two groups are assumed being of particular importance for the process of learning therefore being of even more importance for children with learning disabilities. Here is what they are and why.
The process of learning is believed to rely on mechanisms providing contacts between brain cells called, as you know, neurons. These contacts take place in highly specialised tiny places where two neurons physically contact each other called synapses. One of the neurons initiates the contact by releasing a chemical substance, called neurotransmitter, into the narrow cleft separating pre-synapse from post-synapse.
As soon as the neuron-recipient feels this substance, it gets all excited and became electrically active. The more often the contact the easier the recipient gets excited. Under one important condition: if there’s enough of the substance-neurotransmitter. More synapses involved mean a higher probability of newly formed communication pathways – “learned” ones. There are enzymes and their helpers co-enzymes that work facilitating the production of neurotransmitters. Many vitamins are involved in enzymes’ work. The good example of co-enzymes is the well-known supplement co-enzyme Q10.
Another way to help the process of learning is to supply the brain with neuronal metabolites that promote neuronal growth and activity and enrich the brain architecture.
This is the list of nutrients, which were under investigation whether they work for children with learning disabilities (Alternative Therapies in Health and Medicine, 2000, 6(3): 85-91):
1. Magnesium Chelate 100 mg (at bedtime since it causes drowsiness)
2. Pure Vitamin C 100 mg (bioflavanoids were excluded due to their adverse effects on learning disabilities)
3. Vitamin B1 Thiamine 50 mg
4. Vitamin B3 Niacinamide 50 mg
5. Vitamin B6 Pyridoxine 100 mg
6. Vitamin B12 500 mcg
7. Folic Acid 400 mcg
8. Manganese Chelate 20 mg
9. Zinc Chelate22.5 mg
10. L-tyrosine 500 mg
11. L-glutamine 500 mg
12. Linoleic Acid as evening primrose oil 500 mg
13. Co-enzyme Q10 10 mg
These nutrients were tested on a group of 19 children with learning disabilities for 4 years resulting in dramatic improvement in behavior and academic grades. All the participating children were able to join the mainstream school classes. Those who discontinued the program remained in normal range of school performance for almost one year, however their grades were gradually decreasing. Those who stayed on the program, continued improving their grades during this year so that in the end of the year 4, the difference in overage grades became very significant: 94.6 in those remaining versus 79 in those who discontinued.
Out of the nutrients on the list, the most prominent effect had magesium, vitamins B1 and B6, Zn, and folic acid, followed by vitamin C, L-glutamine, and primrose oil. Manganese was found to have mild adverse effects.
It has been suggested that nutrition may play a role in age-related hearing loss and that it may be associated with poor micronutrient status. For example, Vitamin B-12 or folate deficiencies may negatively influence blood flow to the cochlea, leading to age-related hearing loss. Australian researchers showed that people with hearing loss were more likely to be exposed to workplace noise, be a current smoker, have a doctor-diagnosed history of stroke or type 2 diabetes, and to have Vitamin B-12 (1).
In Finland, two groups of 40-59-year olds were studied, 1) one on a diet high in saturated animal fats, 2) the other on a diet high in polyunsaturated fats. After 5 years of follow up, blood vessel condition was better in the group 2 and the participants hearing ability was also significantly better in all frequencies. After that, the diets in the two groups were reversed. Four years after the diet reversal the hearing in the now low-fat group was improved and the hearing in the now high-fat group was deteriorating. The authors concluded that a diet high in polyunsaturated fats may stop, if not reverse, hearing loss (2).
In a recent Dutch study, 720 participants 50–70 years of age without hearing loss were tested for levels of polyunsaturated fats, very long-chain n-3 PUFA in their plasma. In high sound frequencies, there was no correlation of hearing acuity and PUFA concentrations in plasma. However, in the low frequencies, the higher PUFA levels corresponded to better hearing abilities. The authors found their results “encouraging, but requirig confirmation from future studies.” (3)
Serum Homocysteine and Folate Concentrations Are Associated with Prevalent Age-Related Hearing Loss. Journal of Nutrition, Vol. 140, No. 8, 1469-1474, Aug, 2010
DIETARY PREVENTION OF HEARING LOSS. Acta Otolaryng 70: 242-247, 1970
PLASMA VERY LONG-CHAIN N-3 POLYUNSATURATED FATTY ACIDS AND AGE-RELATED HEARING LOSS IN OLDER ADULTS. THE JOURNAL OF NUTRITION, HEALTH & AGING Volume 14, Number 5, 347-351, 200
It has been suggested that nutrition may play a role in age-related hearing loss and that it may be associated with poor micronutrient status. For example, Vitamin B-12 or folate deficiencies may negatively influence blood flow to the cochlea, leading to age-related hearing loss. Australian researchers showed that people with hearing loss were more likely to be exposed to workplace noise, be a current smoker, have a doctor-diagnosed history of stroke or type 2 diabetes, and to have Vitamin B-12 (1).
In Finland, two groups of 40-59-year olds were studied, 1) one on a diet high in saturated animal fats, 2) the other on a diet high in polyunsaturated fats. After 5 years of follow up, blood vessel condition was better in the group 2 and the participants hearing ability was also significantly better in all frequencies. After that, the diets in the two groups were reversed. Four years after the diet reversal the hearing in the now low-fat group was improved and the hearing in the now high-fat group was deteriorating. The authors concluded that a diet high in polyunsaturated fats may stop, if not reverse, hearing loss (2).
In a recent Dutch study, 720 participants 50–70 years of age without hearing loss were tested for levels of polyunsaturated fats, very long-chain n-3 PUFA in their plasma. In high sound frequencies, there was no correlation of hearing acuity and PUFA concentrations in plasma. However, in the low frequencies, the higher PUFA levels corresponded to better hearing abilities. The authors found their results “encouraging, but requirig confirmation from future studies.” (3)
- Serum Homocysteine and Folate Concentrations Are Associated with Prevalent Age-Related Hearing Loss. Journal of Nutrition, Vol. 140, No. 8, 1469-1474, Aug, 2010
- DIETARY PREVENTION OF HEARING LOSS. Acta Otolaryng 70: 242-247, 1970
- PLASMA VERY LONG-CHAIN N-3 POLYUNSATURATED FATTY ACIDS AND AGE-RELATED HEARING LOSS IN OLDER ADULTS. THE JOURNAL OF NUTRITION, HEALTH & AGING Volume 14, Number 5, 347-351, 200
The B-complex include: biotin, choline, folic acid, inositol, PABA (para-aminobenzoic acid), and the six “numbered” B vitamins–vitamin B-1 (thiamin), B-2 (riboflavin), B-3 (niacin), B-5 (pantothenic acid), B-6 (pyridoxine), and B-12 (cobalamin). Combination products can simplify the process of taking individual B vitamins for a range of ailments including depression and stress. They are needed to make the feel-good brain chemical serotonin from the raw material – amino acid tryptophan (New England Journal of Medicine 1988;318:1720–8.)
Deficiency of vitamin B12 can create disturbances in mood and B12 supplementation helps to normalize the mood. The vitamin B12 increases the probability of recovery from major depression and is though to do its best when taken together with other B-vitamins.
Studies suggest that vitamin B9 (folate) may be associated with depression more than any other nutrient. Between 15% and 38% of people with depression have low folate levels in their bodies and those with very low levels tend to be the most depressed .
Many healthcare providers recommend a multivitamin that contains folate. If the multivitamin alone is not enough to improve folate function, the provider may suggest adding vitamins B6 and B12 to improve feelings of depression.
Take omega-3. The principal omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They may enhance brain activity and alleviate depression. A Finnish study of several thouzand adults found that depressive symptoms were significantly higher among people who don’t eat fish or take omega-3 supplements.
Look for omega-3 ingredient in the groceries. Now you can find them in foods as varied as margarines, eggs from hens fed on flaxseed, even in and tortilla chips.
Omega-3 Fatty Acids May Reduce the Risk of Depression in Pregnancy. Using British data compiled from pregnant women, the researchers analyzed the association between omega-3 fatty acids and depression. Their findings were supported by an additional analysis, which showed that in countries where omega-3 intake is the highest, the incidence of depression appears to be the lowest (The Lancet Aug. 1998)
List of tips
Deficiency of vitamin B12 can create disturbances in mood and B12 supplementation helps to normalize the mood. Vitamin B6, vitamin C, Folic Acid (Folate) and Zinc are all essential good mood nutrients. They are needed to make the feel-good brain chemical serotonin from the raw material – amino acid tryptophan. (New England Journal of Medicine 1988;318:1720–8.)
In a clinical trial of healthy young men, consumption of a high-selenium diet was associated with improved mood and decrease of anxiety.
Vitamin D supplementation may be associated with elevations in mood. In a double-blind controlled study, healthy people were given vitamin D3 supplements. Researchers found that D3 supplementation enhanced positive mood and there was some evidence of a reduction in negative mood.
The precursor of serotonin tryptophan is found in many foods, primarily turkey, chicken, fish, cottage cheese, bananas, eggs, nuts, wheat germ, avocados, milk, cheese and legumes and, in lesser amounts, breads, cereals, potatoes and rice. However, these foods also contain competing amino acids tyrosine, phenylalanine, valine, leucine and isoleucine. The solution? Take 5-hydroxytryptophan (5-HTP).
5-HTP is extracted from the seed of the Griffonia simplicifolia plant. L-tryptophan has to be converted to (5-HTP) before it becomes serotonin in the body. In a clinical trial, supplemental 5-HTP had antidepressant effects in bipolar patients. (Acta Psychiatr Scand Suppl 1981;290:191–201.)
Omega-3 Fatty Acids May Reduce the Risk of Depression in Pregnancy. Using British data compiled from pregnant women, the researchers analyzed the association between omega-3 fatty acids and depression. Their findings were supported by an additional analysis, which showed that in countries where omega-3 intake is the highest, the incidence of depression appears to be the lowest. (The Lancet Aug. 1998)
Deficiency of vitamin B12 can create disturbances in mood and B12 supplementation helps to normalize the mood. Vitamin B6, vitamin C, Folic Acid (Folate) and Zinc are all essential good mood nutrients. They are needed to make the feel-good brain chemical serotonin from the raw material – amino acid tryptophan. (New England Journal of Medicine 1988;318:1720–8.) In a clinical trial of healthy young men, consumption of a high-selenium diet was associated with improved mood and decrease of anxiety.
Vitamin D supplementation may be associated with elevations in mood. In a double-blind controlled study, healthy people were given vitamin D3 supplements. Researchers found that D3 supplementation enhanced positive mood and there was some evidence of a reduction in negative mood.
The precursor of serotonin tryptophan is found in many foods, primarily turkey, chicken, fish, cottage cheese, bananas, eggs, nuts, wheat germ, avocados, milk, cheese and legumes and, in lesser amounts, breads, cereals, potatoes and rice. However, these foods also contain competing amino acids tyrosine, phenylalanine, valine, leucine and isoleucine. The solution? Take 5-hydroxytryptophan (5-HTP).
5-HTP is extracted from the seed of the Griffonia simplicifolia plant. L-tryptophan has to be converted to (5-HTP) before it becomes serotonin in the body. In a clinical trial, supplemental 5-HTP had antidepressant effects in bipolar patients. (Acta Psychiatr Scand Suppl 1981;290:191–201.)
Omega-3 Fatty Acids May Reduce the Risk of Depression in Pregnancy. Using British data compiled from pregnant women, the researchers analyzed the association between omega-3 fatty acids and depression. Their findings were supported by an additional analysis, which showed that in countries where omega-3 intake is the highest, the incidence of depression appears to be the lowest. (The Lancet Aug. 1998)
The growth hormone (GH) secretion declines as we age (by 14% per decade), the process called somatopause. Drugs like pyridostigmine (an acetylcholinesterase inhibitor) are able to enhance GH secretion, but its clinical use is limited due to the strong side effects. Rivastigmine, a drug for Alzheimer’s disease (AD), was found to enhance GH release (Gerontology. 2003;49:191–195).
Oral administration of certain amino acids (arginine, glutamine, glycine, and lysine) increased the release of endogenous GH (Nutrition. 2002;18:657–661); the doses of arginine were 0.5 or 1 g/kg body weight increased GH level (J Clin Endocrinol Metab, 2011 ; Vol. 43 (3): 582-586) or roughly 35 to 70 g a day.
Arginine dissolved in distilled water was infused over a thirty-minute period in doses 1/12, 1/6 and 1/4 g. per pound of body weight. Only the highest dose (average 37.5 g total) was found to be effective in this administration mode. Interestingly, the responses of GH among females remain significantly higher than those among males (N Engl J Med 1967; 276:434-439).
The mixture of L-arginine, L-glutamine, L-lysine, and glycine at a ratio of 37:30:18.5:14.5) added as 5% of the daily meals total has been found to increase the release of endogenous GH. When mice were fed a diet containing GH-releasing supplements they had significantly fewer memory impairments and changes in acetylcholine level in hippocampus induced by Alzheimer’s amyloid beta 1–42 (J Pharmacol Sci; 2005, 99, 117 – 120).
Recently, a clinical target for improving the conditions of AD may be the activation not of GH alone but the entire GH/insulin-like growth factor-I (IGF-I) brain axis. IGF-I alone is also considered a physiological regulator of brain amyloid levels with therapeutic potential (Nature Medicine, 2002; 8, 1390 – 1397)
The growth hormone (GH) secretion declines as we age (by 14% per decade), the process called somatopause. Drugs like pyridostigmine (an acetylcholinesterase inhibitor) are able to enhance GH secretion, but its clinical use is limited due to the strong side effects. Rivastigmine, a drug for Alzheimer’s disease (AD), was found to enhance GH release (Gerontology. 2003;49:191–195).
Oral administration of certain amino acids (arginine, glutamine, glycine, and lysine) increased the release of endogenous GH (Nutrition. 2002;18:657–661); the doses of arginine were 0.5 or 1 g/kg body weight increased GH level (J Clin Endocrinol Metab, 2011 ; Vol. 43 (3): 582-586) or roughly 35 to 70 g a day.
Arginine dissolved in distilled water was infused over a thirty-minute period in doses 1/12, 1/6 and 1/4 g. per pound of body weight. Only the highest dose (average 37.5 g total) was found to be effective in this administration mode. Interestingly, the responses of GH among females remain significantly higher than those among males (N Engl J Med 1967; 276:434-439).
The mixture of L-arginine, L-glutamine, L-lysine, and glycine at a ratio of 37:30:18.5:14.5) added as 5% of the daily meals total has been found to increase the release of endogenous GH. When mice were fed a diet containing GH-releasing supplements they had significantly fewer memory impairments and changes in acetylcholine level in hippocampus induced by Alzheimer’s amyloid beta 1–42 (J Pharmacol Sci; 2005, 99, 117 – 120).
Recently, a clinical target for improving the conditions of AD may be the activation not of GH alone but the entire GH/insulin-like growth factor-I (IGF-I) brain axis. IGF-I alone is also considered a physiological regulator of brain amyloid levels with therapeutic potential (Nature Medicine, 2002; 8, 1390 – 1397)
Combined deficiency in vitamins C and E is a risk factor for neuronal death and brain necrosis
Vitamin C easily crosses the blood brain barrier and its transport into the brain is mediated by glucose transporters. Vitamin C concentrations in the brain exceed those in blood by 10-fold. In humans, hypovitaminosis C correlated with brain damage in patients with head trauma (Stroke. 2001;32:898-902). The vitamin C has important functions in the brain, for example, protecting neuronal membranes from oxidative damage acting as a scavenger of free radicals.
Another free radical scavenger Vitamin E (-tocopherol) inhibits the amyloid peptide characteristic for Alzheimer’s disease known to induced cell death (Biochemical and Biophysical Research Communications Volume 186, Issue 2, 31 July 1992, Pages 944-950).
The results of a study of Guinea Pigs’s fed either on normal or vitamin-deficient diets showed that while moderate deficiencies of vitamins E or C didn’t result in serious brain changes, their combined moderate deficienciescaused degenerative changes in the guinea pig brains in only 5 days after vitamins were removed from the feed.
Interestingly, the deficiencies in either E or C vitamins had only moderate consequences, but their combination caused severe brain lesions – inflammation, cell death with necrosis and apoptosis and animals’ death (Nutr. 136:1576-1581, June 2006).
Combined deficiency in vitamins C and E is a risk factor for neuronal death and brain necrosis.
Vitamin C easily crosses the blood brain barrier and its transport into the brain is mediated by glucose transporters. Vitamin C concentrations in the brain exceed those in blood by 10-fold. In humans, hypovitaminosis C correlated with brain damage in patients with head trauma (Stroke. 2001;32:898-902). The vitamin C has important functions in the brain, for example, protecting neuronal membranes from oxidative damage acting as a scavenger of free radicals.
Another free radical scavenger Vitamin E (-tocopherol) inhibits the amyloid peptide characteristic for Alzheimer’s disease known to induced cell death (Biochemical and Biophysical Research Communications Volume 186, Issue 2, 31 July 1992, Pages 944-950).
The results of a study of Guinea Pigs’s fed either on normal or vitamin-deficient diets showed that while moderate deficiencies of vitamins E or C didn’t result in serious brain changes, their combined moderate deficienciescaused degenerative changes in the guinea pig brains in only 5 days after vitamins were removed from the feed.
Interestingly, the deficiencies in either E or C vitamins had only moderate consequences, but their combination caused severe brain lesions – inflammation, cell death with necrosis and apoptosis and animals’ death (Nutr. 136:1576-1581, June 2006).
S-adenosyl-L-methionine (SAMe) is a supplement naturally formed in the body by an enzymatic reaction. SAMe has been proposed as a treatment major depression and as an agent for improving mood and emotional well-being. SAMe works closely with folic acid and vitamin B-12. (American Journal of Clinical Nutrition, Vol. 76, No. 5, 1158S-1161S, November 2002)
Combined vitamin D and calcium supplementation produced significant elevations in mood. (Journal of Orthomolecular Medicine 1994;9:199–204.)
Studies suggest that vitamin B9 (folate) may be associated with depression more than any other nutrient. Between 15% and 38% of people with depression have low folate levels in their bodies and those with very low levels tend to be the most depressed .
Many healthcare providers recommend a multivitamin that contains folate. If the multivitamin alone is not enough to improve folate function, the provider may suggest adding vitamins B6 and B12 to improve feelings of depression.
The vitamin B12 increases the probability of recovery from major depression and is though to do its best when taken together with other B-vitamins.
The B-complex include: biotin, choline, folic acid, inositol, PABA (para-aminobenzoic acid), and the six “numbered” B vitamins–vitamin B-1 (thiamin), B-2 (riboflavin), B-3 (niacin), B-5 (pantothenic acid), B-6 (pyridoxine), and B-12 (cobalamin). Combination products can simplify the process of taking individual B vitamins for a range of ailments including depression and stress.
Tip 1
Take omega-3. The principal omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They may enhance brain activity and alleviate depression. A Finnish study of several thouzand adults found that depressive symptoms were significantly higher among people who don’t eat fish or take omega-3 supplements.
Tip 2
Look for omega-3 ingredient in the groceries. Now you can find them in foods as varied as margarines, eggs from hens fed on flaxseed, even in and tortilla chips.
Tip 3
Hypericum (St. John’s Wort) is a common perennial plant with yellow flowers growing in the meadows and along the roads. It contains many chemical compounds. The active ingredients include hypericin and hyperforin.
St. John’s Wort likely lifts mood by boosting serotonin levels, a brain chemical that is a big part of emotion control. Serotonin is “messenger” that affects sleep, appetite, and mood. Low levels of it may result in depression, food cravings and low quality sleep.
Clinical trials found that St. John’s Wort controls moderate depression as well as antidepressants do, and with practically no side effects.
In Germany herbal medicines are government-regulated and almost 30 million prescriptions for St. John’s Wort are written annually instead of pharmaceutical grade antidepressants.
Tip 4
Recent studies suggest that St. John’s wort is of no benefit in treating major depression. Don’t try to substitute your prescription antidepressants before you discuss it with your doctor.
Food/Nutrition and Mood Support
Tip 5
Any restrictive diet can cause depression sometime called diet blues. For people on a low fat diet a quick fix can be a carbohydrate-containing snack – a fruit or a hard candy.
For people on the initial stages of low carbohydrate diets a quick fix is completely different. Turkey and chicken contain a good source of mood-enhancer tryptophan, an amino acid which is a raw material for serotonin – which can be low in people suffering from depression. Poorly eating and sleep habits can negatively influence otherwise normal serotonin levels.
Tip 6
A low-fat diet may be good for your body, but not necessarily for your mind. In a study at Wake Forest University, researchers found that monkeys on a low-fat diet were more hostile than monkeys that were fed foods high in fat. It is though that lower cholesterol decreases levels of serotonin and weakens emotional control.
Low fat diets can make you depressed. Research has linked diets that drastically cut down on all types of fat with an increase in symptoms of depression.
Tip 7
There is plenty of anecdotal evidence that after about one week on a low carbohydrate diet, mood and energy levels go through the roof. Researchers speculate that this can be explained by interplay of brain chemicals after the brain stops running on glucose and switches on ketons for fuel.
The brain is the organ most sensitive to a change in blood glucose level – too little produces fatigue, confusion, irritability and aggression. Decreased glucose sensitivity often develops due to excessive consumption of refined sugar and simple carbohydrates, like in white flour. When the brain adapts to the use of ketones instead glucose, these symptoms disappears.
Study conducted by University of Sheffield, demonstrated that meals rich in fat, significantly reduced pain perception in healthy human subjects.( Physiology & Behavior. 65(4-5):643-8, 1999)
Anti-depressant supplements
Tip 8
Deficiency of vitamin B12 can create disturbances in mood and B12 supplementation helps to normalize the mood. Vitamin B6, vitamin C, Folic Acid (Folate) and Zinc are all essential good mood nutrients. They are needed to make the feel-good brain chemical serotonin from the raw material – amino acid tryptophan. (New England Journal of Medicine 1988;318:1720–8.)
Tip 9
In a clinical trial of healthy young men, consumption of a high-selenium diet was associated with improved mood and decrease of anxiety.
Vitamin D supplementation may be associated with elevations in mood. In a double-blind controlled study, healthy people were given vitamin D3 supplements. Researchers found that D3 supplementation enhanced positive mood and there was some evidence of a reduction in negative mood.
Tip 10
The precursor of serotonin tryptophan is found in many foods, primarily turkey, chicken, fish, cottage cheese, bananas, eggs, nuts, wheat germ, avocados, milk, cheese and legumes and, in lesser amounts, breads, cereals, potatoes and rice. However, these foods also contain competing amino acids tyrosine, phenylalanine, valine, leucine and isoleucine. The solution? Take 5-hydroxytryptophan (5-HTP).
5-HTP is extracted from the seed of the Griffonia simplicifolia plant. L-tryptophan has to be converted to (5-HTP) before it becomes serotonin in the body. In a clinical trial, supplemental 5-HTP had antidepressant effects in bipolar patients. (Acta Psychiatr Scand Suppl 1981;290:191–201.)
Tip 11
Omega-3 Fatty Acids May Reduce the Risk of Depression in Pregnancy. Using British data compiled from pregnant women, the researchers analyzed the association between omega-3 fatty acids and depression. Their findings were supported by an additional analysis, which showed that in countries where omega-3 intake is the highest, the incidence of depression appears to be the lowest. (The Lancet Aug. 1998)
Combining mood-enhancing supplements
Tip 12
S-adenosyl-L-methionine (SAMe) is a supplement naturally formed in the body by an enzymatic reaction. SAMe has been proposed as a treatment major depression (10) and as an agent for improving mood and emotional well-being. SAMe works closely with folic acid and vitamin B-12. (American Journal of Clinical Nutrition, Vol. 76, No. 5, 1158S-1161S, November 2002)
Tip 13
Combined vitamin D and calcium supplementation produced significant elevations in mood. (Journal of Orthomolecular Medicine 1994;9:199–204.)
Tip 14
Studies suggest that vitamin B9 (folate) may be associated with depression more than any other nutrient. Between 15% and 38% of people with depression have low folate levels in their bodies and those with very low levels tend to be the most depressed .
Many healthcare providers recommend a multivitamin that contains folate. If the multivitamin alone is not enough to improve folate function, the provider may suggest adding vitamins B6 and B12 to improve feelings of depression.
Tip 15
The vitamin B12 increases the probability of recovery from major depression and is though to do its best when taken together with other B-vitamins.
The B-complex include: biotin, choline, folic acid, inositol, PABA (para-aminobenzoic acid), and the six “numbered” B vitamins–vitamin B-1 (thiamin), B-2 (riboflavin), B-3 (niacin), B-5 (pantothenic acid), B-6 (pyridoxine), and B-12 (cobalamin). Combination products can simplify the process of taking individual B vitamins for a range of ailments including depression and stress.
