标题: 12 Patient-Approved Natural Supplements for Depression [打印本页] 作者: healingcode 时间: 15-4-6 11:01 标题: 12 Patient-Approved Natural Supplements for Depression By Therese Borchard
Published Oct 8, 2014
I hereby confess that it takes me a half hour each week to fill up my mammoth-sized pill container with the supplements and vitamins I take each week to give my brain every lift I can. It’s expensive, it’s time-consuming, it’s a pain in my arse, but I would rather spend my time organizing fish oil capsules than in front of a therapist explaining why I can’t shut off the negative intrusive thoughts. I’m doing much better today than I was seven months ago, the afternoon I first met with a holistic doctor to determine which supplements could help my depression. I was hoping that they would be able to replace my meds. Not at this point. But adding them to my meds has helped stabilize my mood since the beginning of the year.
There are so many brands out there. It’s hard to know if you’re paying big bucks for a sugar pill or if you’re getting the real stuff. My doctor insisted that anything I take be third-party tested, such as the ones listed by ConsumerLab.com. She recommended the following manufacturers: Prothera, Klaire Labs, Pure Encapsulations, Douglas Labs, Nature Made, Orthomolecular Products, Metagenics, Vital Nutrients, and Carlson Labs.
Here are the 12 natural supplements I take every day for depression:
1. Omega-3 Fatty Acids. If I had to choose two supplements that make the most difference, I would vote my omega-3 capsules and the probiotic that I take. Don’t skimp on those. I spend the big bucks on a quality brand of fish oil, OmegaBrite, because their capsules contain 70 percent EPA (eicosapentaenoic acid) in a 7:1 ratio of EPA to DHA (docosahexaenoic acid). New research has confirmed the positive effects of EPA on mood, even more so than DHA, as it provides a natural balance to omega-6 arachidonic acid. I noticed a definite difference in switching from a brand of mostly DHA to mostly EPA. Nordic Naturals is also a reliable brand.
2. Probiotics. As I’ve mentioned in places, I mix a very expensive powder, Probiotic 22 (by Orthomolecular Products) with either water or a green smoothie before I eat anything in the morning. It is crucial to keep your intestines in good shape because your brain is only as healthy as your gut. The nerve cells in our gut manufacture 80 to 90 percent of our body’s serotonin, the neurotransmitter we need to stay sane. That’s more than our brain makes. And the gut is in constant communication with the brain, sending it information that most definitely affects your mood, even as the messages never come to consciousness. Other good brands are Align and Bio-Kult.
3. Vitamin B-12. Bestselling author Mark Hyman, MD, calls Folate, vitamin B-6, and vitamin B-12 the “mighty methylators for mental health.” He mentions a remarkable study in the American Journal of Psychiatry that found that 27 percent of severely depressed women over the age of 65 were deficient in B-12.
“If you think about it,” writes Dr. Hyman, “this suggests that more than one-quarter of all severe depression can be cured with B-12 shots.” For this reason — to make sure it gets into my system as easily as possible — I take a form of liquid B-12, a dropperful from Pure Encapsulations.
4. SAM-e (S-adenosylmethionine). We actually make SAM-e when the amino acid methionine combines with adenosyl-triphosphate (ATP), which is involved in the synthesis of neurotransmitters. The supplement we take is a stabilized form of that substance. It has only become available in the U.S. since 1999. A 2002 review by the U.S. Agency for Healthcare Research and Quality found that SAM-e was more effective than a placebo and equally as effective as antidepressants. Other studies suggested that adding SAM-e to an antidepressant may improve results in people who haven’t responded to medication. I get my SAM-e from Prothera.
5. Turmeric (Curcuma longa). I got turned on to turmeric after I read David Perlmutter’s bestseller, “Grain Brain.” It’s actually the seasoning used in curry dishes, and has been used for thousands of years in Chinese and Indian medicine to treat a variety of ailments. Perlmutter claims that it is your brain’s best friend because of its ability to activate genes to produce antioxidants, which then protect “our precious mitochondria,” the tiny organelles in our cells that generate chemical energy in the form of ATP (adenosine triphosphate). I get mine from Prothera.
6. Vitamin D. As I said in my post, “6 Conditions That Feel Like Depression But Aren’t,” a deficiency in vitamin D will feel very much like depression. Lots of studies have found a close association between depression (or increased odds for depression) and vitamin D deficiencies. And as many as three-quarters of U.S. teens and adults are deficient, according to a 2009 study published in the Archives of Internal Medicine. This one is so important that, again, I take the liquid form, a few drops from Pure Encapsulations.
7. Vitamin C. I took vitamin C every day as a kid. My mom always said it fought off colds and was a helping hand to your immune system. Then I forgot about it for about 20 years. But after reading Norman Cousin’s book, “Anatomy of an Illness” — how his life-threatening illness was cured by megadoses of vitamin C and laughter — I am taking it again. Lots of it. I get mine from Prothera.
8. Amino Acids. Amino acids are the special building blocks of protein, some of which gets transformed in our bodies into neurotransmitters. As Hyman explains, “ALL of the thousands of molecules in your body are built from only eight essential amino acids that we must get from our diet.” Without adequate amino acids, your brain can’t work and you get sluggish, foggy, unfocused, and depressed. I get mine from Prothera.
9. Magnesium. Up to half of Americans today don’t get enough of magnesium because stress, caffeine, sugar and alcohol all deplete it. Unless you eat lots of seaweed and green beans, it’s wise to bulk up on magnesium, because it is considered by some doctors to be the stress antidote and the most powerful relaxation mineral that exists. I get mine from Prothera.
10. GABA. Most of the anti-anxiety medications today (Valium, Xanax, Ativan) act on the GABA (Gamma-aminobutyric acid) pathways to calm and relax the nervous system. GABA is known as the “anti-anxiety” neurotransmitter. However, these types of drugs (benzodiazepines, and benzodiazepine-like drugs such as Ambien and Lunesta) are bad news for me. I get addicted fast, and the anxiety hangover is awful. So I take GABA itself in supplements. I get mine from Prothera.
11. Calcium. Calcium doesn’t reduce depression itself; however, eliminating dairy from your diet CAN reduce depression, especially if you have food intolerances that cause inflammation in the brain. Therefore you need to take calcium supplements because you aren’t getting enough in your diet. Women over the age of 40 need to be especially careful to get enough calcium to ensure strong bones. I get mine from Prothera.
12. Melatonin. Anyone who has ever experienced insomnia knows about melatonin. It helps us get to sleep and regulates the sleep-wake cycle. When I went through a period of extreme insomnia, the combination of melatonin with calcium and magnesium seemed to help. I still have a lot of sleep anxiety at night, so I continue to take melatonin before bed. I get mine from Prothera.
硫化腺甲硫胺酸快速地改善治療的結果
臨床實驗已經重複地證明，硫化腺甲硫胺酸可以改善許多嚴重憂鬱症患者 : 每日400-1600 毫克的劑量，快速改善抑鬱症狀，僅有輕微短暫的副作用。作者: healingcode 时间: 15-4-6 14:07
More than 55 diseases have been linked to gluten, the protein found in wheat, rye, and barley. It's estimated that 99% of the people who have either gluten intolerance or celiac disease are never diagnosed.
It is also estimated that as much as 15% of the US population is gluten intolerant. Could you be one of them?
If you have any of the following symptoms it could be a sign that you have gluten intolerance:
1. Digestive issues such as gas, bloating, diarrhea and even constipation. I see the constipation particularly in children after eating gluten.
2. Keratosis Pilaris, (also known as 'chicken skin' on the back of your arms). This tends be as a result of a fatty acid deficiency and vitamin A deficiency secondary to fat-malabsorption caused by gluten damaging the gut.
3. Fatigue, brain fog or feeling tired after eating a meal that contains gluten.
4. Diagnosis of an autoimmune disease such as Hashimoto's thyroiditis, Rheumatoid arthritis, Ulcerative colitis, Lupus, Psoriasis, Scleroderma or Multiple sclerosis.
5. Neurologic symptoms such as dizziness or feeling of being off balance.
6. Hormone imbalances such as PMS, PCOS or unexplained infertility.
7. Migraine headaches.
8. Diagnosis of chronic fatigue or fibromyalgia. These diagnoses simply indicate your conventional doctor cannot pin point the cause of your fatigue or pain.
9. Inflammation, swelling or pain in your joints such as fingers, knees or hips.
10. Mood issues such as anxiety, depression, mood swings and ADD.
How to test for gluten intolerance?
I have found the single best ways to determine if you have an issue with gluten is to do an elimination diet and take it out of your diet for at least 2 to 3 weeks and then reintroduce it. Please note that gluten is a very large protein and it can take months and even years to clear from your system so the longer you can eliminate it from your diet before reintroducing it, the better.
The best advice that I share with my patients is that if they feel significantly better off of gluten or feel worse when they reintroduce it, then gluten is likely a problem for them. In order to get accurate results from this testing method you must eliminate 100% of the gluten from your diet.
How to treat gluten intolerance?
Eliminating gluten 100% from your diet means 100%. Even trace amounts of gluten from cross contamination or medications or supplements can be enough to cause an immune reaction in your body.
The 80/20 rule or "we don't eat it in our house, just when we eat out" is a complete misconception. An article published in 2001 states that for those with celiac disease or gluten sensitivity eating gluten just once a month increased the relative risk of death by 600%.
Still unsure?
Seek out an integrative practitioner or functional medicine physician to help to guide you, or check out my Guide to Gluten-Free Living. 作者: healingcode 时间: 15-4-6 14:11
Natural Supplements To Counter Zoloft Withdrawal http://www.steadyhealth.com/natu ... t126073.html?page=3 作者: healingcode 时间: 15-4-6 14:12
抑郁症的自然疗法 (2013-12-26 02:03:22)转载▼ http://blog.sina.com.cn/s/blog_961f1d360101baq0.html
标签： 抑郁症 自然疗法 姜黄 健康 分类： 谈天说地
抑郁症的自然疗法
现在正值冬日，昼短夜長，再加上几个雨雪天，许多人会因陽光照射不足而患上轻微的抑郁症，或使已有的抑郁症状加重。美国如此，我想在大陆的同胞也不会例外，特别是我的家乡北京，又深受雾霾的影响，能享受明媚陽光已经成了一种奢侈。
抑郁症又称抑郁障碍，以显著而持久的心境低落为主要临床特征。抑郁症的治疗主要以药物治疗及心里治疗为主。百忧解（Prozac ）属常用口服抗抑郁药。主要是通过抑制中枢神经对5-羟色胺的再吸收，来用于治疗抑郁症和其伴随之焦虑等症状。但它却有肠胃道不适、厌食、恶心、腹泻、神经失调、头痛、焦虑、神经质、失眠、昏昏欲睡等副作用，并有过敏，幻觉等众多不良反应。
如果您被上述情况困扰，又不想服用抗抑郁药，这里提供您一个简单有效的食疗方法。据《本草疗法研究（Phytotherapy Research）》报道，一项最新研究显示，每天摄取1000毫克的姜黄色素（curcumin）对于患有重度抑郁症的病患，其效果和服用百忧解类似。其机理在于姜黄色素能抑制单胺氧化酶（一种己证实和抑郁症有直接关系的酶）的产生，从而有效的控制抑郁症。姜黄色素是姜科多年生草本植物姜黄的主要成分之一。姜黄，学名为Curcuma longa L.，既可入药，又可以作食品调料。中医认为姜黄能行气破瘀，通经止痛。主治胸腹胀痛，肩臂痹痛，月经不调，闭经，跌打损伤等，无血瘀及体虚者慎用。专家建议对于轻度及日照不足引起的抑郁症，可每天试用姜黄色素食品补充剂250到500毫克。这种补充剂在美国各大健康食品店都可找到，我想在国内也是一样。不过服用前应与您的医生沟通一下，以确定您的身体情况适合服用。
祝您有一个喜乐健康的2014年！作者: healingcode 时间: 15-4-6 20:30 本帖最后由 healingcode 于 15-4-6 20:39 编辑
L-Tyrosine
Excellent for Depression
I've been taking L-Tyrosine and 5-HTP for depression and anxiety for about three weeks now. The results have been absolutely amazing. This works *far* better than any prescription anti-depressant SSRI I've been prescribed. Not only has my depression and anxiety dissipated, I actually feel energetic and alive! I read about these in Dr. Priscilla Slagle's book "The Way Up From Down" and also in Julia Ross's "The Mood Cure". I've been following Slagle's basic program which involves a very high-quality Multi Vitamin Mineral (M.V.M.), a high-quality Co-Enzyme B Complex that contains the proper form of B6 (P-5-P), and an extra 50mg of B6 (Pyridoxal-5-Phosphate / P-5-P) with each dose of L-Tyrosine or 5-HTP. I also take Vitamin C. Here's what I take: L-Tyrosine 1500mg + P-5-P 50mg on an empty stomach upon first waking up. I wait an hour before breakfast so it absorbs properly. M.V.M., B-Complex, Vitamin C 1-2000mg with breakfast L-Tyrosine 1500mg + P-5-P 50mg mid-afternoon on an empty stomach. M.V.M., B-Complex, Vitamin C 1-2000mg with dinner 5-HTP 100-150mg + P-5-P 50mg before bed on an empty stomach (makes me sleepy) The 5-HTP increases serotonin, and the L-Tyrosine increases dopamine and norepinephrine. So unlike a typical SSRI like Prozac that only increases serotonin, this increases these three neurotransmitters that regulate mood. Highly recommended if you're suffering from depression/anxiety and nothing you've tried so far seems to completely work.作者: healingcode 时间: 15-4-6 20:39
DMAE
I started taking 1 tablet a day about a month ago and my skin looks amazing! I kid you not, the fine lines seem to be completely gone, I have not had a single pimple and my skin actually glows and has a lovely tone to it. I don't even use a daily powder anymore because my natural skin is so beautiful! I am also using the Derma-e DMAE products which I like, but I can tell that taking this suppliment has made a difference. Also my morning brain fog seems to be MIA these days- and I still make my coffee the same so it's an added bonus!
My daughter was diagnosed with ADHD many years ago and I was against medicating her. My husband who is very well educated on natural supplements gave my daughter DMAE along with Pantothenic Acid (Vit B5) and as far as I am concerned it works better than any ADD - ADHD drug on the market. You need the Vit B5 for the DMAE to convert in the brain. She is 16 now and takes 3 X DMAE 250mg caps and 3 X Pantothenic Acid 500mg caps. Everyone can tell when she hasn't taken her vits !!
this is one of those unknown supplements that everyone should learn about. By increasing acetylcholine in the brain, dmae improves focus and mood. I have been taking this for almost 25 yearsand have nothing but good things to say. It seems to make me more alert and focused, and simultaneously more relaxed! There is a build-up effect, and it may take 2-3 weeks to notice the improvement. It will be gradual at first...like me, you may have to run out of it before you really appreciate how much better you've been feeling! I've run out before, and after 3-4 days felt sluggish and tired. Take one per day, on an empty stomach. Most people take it first thing in the morning. I believe that nutritional supplements saved my life. I've tried a lot of products, and I know what works and what doesn't. My reviews are honest, straighforward, and based on my experience. Read my other reviews to quickly learn from my three decades of research and experimentation.作者: healingcode 时间: 15-4-6 21:14
Treating Depression Naturally: Supplements, Herbs and Foods for Feeling Better
Dealing with depression is a touchy subject.
When I first began to admit to people in my life that I was struggling with depression, I got a lot of different recommendations. Most were shocked that I hadn’t been to see a doctor, some supported my desire to try to deal with it naturally but expressed concern for me, and a few even confronted me and told that I was possibly being too proud in my “healthy ways” for not being willing to use prescription medication.
There are a lot of different opinions, and I will be the first to admit that I don’t really know that much. I’m not a doctor or practitioner of any kind and I wouldn’t dare to tell you what you should or shouldn’t take, especially for those dealing with depression of a serious or prolonged nature. I also know that what works for one person doesn’t work for everyone, and someone like a naturopathic doctor or certified holistic nutritionist will be better able to pinpoint which remedies may be the right ones for you, with your specific situation and symptoms.
What I do want to share with you today are some of the things that have worked for me personally, and that have popped up repeatedly in my research on healing and treating depression naturally.
Ideas for Treating Depression Without Medication
Herbs
St. John’s Wort :: One of the most commonly recommended herbs for depression, it has a reputation of reducing anxiety and calming moods. One quote read, “It is to the nervous system what Arnica is to the muscular” (Millspaugh, American Medicinal Plants, 1892). It is a mild sedative and reduces pain, anxiety and tension, as well as inflammation. For me, this alone wasn’t enough, but taking it daily does help to take the edge off. You can use it in tablet form, as a tincture (a concentrated liquid made with alcohol or glycerin) or as a tea (see below).
Ginkgo Biloba :: This herb has an amazing ability to improve circulation, including blood flow to the brain. I began taking it in the summer, when I suddenly felt that my ability to focus and get quality work done had dropped and I was literally functioning at 1/3 my usual productivity. My brain was just foggy all the time and I felt very unmotivated. Literally within a day or two of taking Ginkgo, I began to feel more clear-headed than I had in a long time. I have read in one place that Ginkgo shouldn’t be used for more than 6-8 weeks at a time, but other places have never mentioned a need to take breaks, so you’ll have to do your own research on that one. I took it in capsules (powdered herbs inside), but you can also take it in tincture or in a tea (again, see below).
Stress Zapper/Buster Teas :: I love how the Bulk Herb Store has put together these wonderful herb mixes, so that those newer to herbs don’t have to play guessing games. For anyone struggling with depression, you could not go wrong with a couple daily mugs of a herbal tea like Stress Zapper or Stress Buster. Both contain St. John’s Wort, Ginkgo, Siberian Gingseng (helps with fatigue, mental alertness and depressed immune systems) and Peppermint, and then they each include a few other herbs that differ from one another.
For Sleep- Calming Herbal Teas :: Many with depression find it difficult to either go to sleep, stay asleep, or get a solid, restful sleep. Lack of sleep only exacerbates the issue, so finding ways to improve quality and length of sleep is vital! One of the ways (and I list more below) that I have improved my own ability to sleep is by drinking soothing, calming herbal teas after dinner. I have one from my naturopath that includes lavender, chamomile and a few other herbs. I also like the sound of this Sleep Tight Tea, which includes lemon balm and catnip (which I have very useful for relaxation and treating anxiety).
Stress Zapper Tea at Bulk Herb Store
Image by Laura Newman Photography
Supplements
Cod Liver Oil :: Omega-3 fatty acids are one of the most common suspects for physical causes of depression. In our society, there is a chronic issues with Omega-3 deficiency. Do you have cracked lips and dry skin? Aching joints? Have you recently been pregnant or breastfeeding (or still are)? Chances are you need more Omega-3. Best sources include: cod liver oil (especially traditionally fermented oils like the ones from Green Pastures), wild fish (esp. fatty fish like salmon), other types of fish oil, free-range eggs (ones that are actually outside, eating insects), seeds like flax as well as walnuts, and grass-fed beef.
5htp :: Without a doubt, this has been the supplement that I have found most helpful. 5-Hydroxytryptophan (5-HTP) is an amino acid that is the intermediate step between tryptophan (found in turkey, milk, etc.) and serotonin (the feel-good brain chemical). Many people are beginning to use this as an alternative to other depression drugs. It is an extract from the seed of an African plant, and it helps to boost serotonin levels in the brain, regulate mood, improve sleep and calm anxiety. I have not been able to find a whole food source of it (as in, a supplement composed of whole foods, rather than a single nutrient that has been isolated in a lab).
I chose to use it anyway, in a full dose at first, and now I have cut down my dosage to one pill a day. There are pros and cons to using a supplement like this, and it would be wise to consult with a natural practitioner before doing so. Definitely do your research and know that it doesn’t work for everyone, and some do experience side effects. Personally, I cannot take it before going to bed (even though many people find it helps them to sleep, it keeps me up at night), so I take it early in the day instead. Here’s some information from a biased source, and a bit more (scroll down) from a less-biased source.
B Vitamins :: There is much that can be said about boosting B vitamins for mood difficulties, but I will leave that to one of the book resources below (Rebuild from Depression). The best sources of the B vitamin complex (B1, B2, B6, B12, etc.) are whole foods like dark leafy greens (fresh and raw is great, or lightly steamed), organs like liver and kidney (from grass-fed sources), and traditionally prepared whole grains (soaked, sprouted, sourdough).
GABA and Melatonin :: Though it’s not my preference to take so many non-whole food sourced supplements, I have opted to at this point for the sake of getting my body back to a place where I can make even better choices. Sleep is essential, and I simply wasn’t sleeping well. I would lie awake with my heart pounding and mind racing, even when I was completely exhausted, and often wake several times during the night as well. I’ve used 500 mg of GABA (γ-Aminobutyric acid) on the advice of Tired of Being Tired (see books below), as an amino acid that calms the neurotransmitters in the brain and really helps with anxiety.
Taken together with a 3 mg tablet of melatonin taken 30 minutes before I go to bed (and I wouldn’t advise any higher of a dose, unless you want to experience possible night disturbances and side effects- you could even start with 1 mg to try it), I am able to fall asleep relatively easily most nights and I am slowly “paying off my sleep debt”.
Image by The Italian Voice
For Anxiety and Stress
Two quick things that I have used for those days and moments when I just really feel like I’m losing it:
Bach’s Rescue Remedy :: I personally like the little spray bottle of this concentrated flower essence, meant to calm the body and relieve anxiety, in a similar way that a herbal tincture might. My husband really likes the pastilles (like a small chewable lozenge) to keep in his car. I just use a couple sprays on my tongue when I’m feeling on the edge and it helps to calm me down and regain control so that I can make better decisions in stressful moments.
Calming Teas :: I keep herbs like chamomile and catnip around for making teas that I find calming and soothing, to drink on days when I need a little extra support. Peppermint is also good, as is lavender. There are all sorts of calming, soothing and relaxing teas out on the market and most of them are useful. Sometimes I wonder if the best thing that they do for us is force us to slow down, stop what we’re doing, and make (and sip on) a cup of tea. Either way, it works for me!
Other Useful Things to Keep in Mind
Focus on Getting Quality Sleep :: Stacey wrote a wonderful post on this the other day, so I’ll just let her speak to this subject!
Spend Time Outdoors :: For the fresh air, the sunshine (and subsequent boost of vitamin D) and just the refreshment that comes from being outdoors, it’s worth it to make a goal of even 5-15 minutes everyday, or perhaps a longer walk every couple of days.
Exercise :: Even very moderate exercises, like doing stretches every day, or taking short or leisurely walks, helps to increase circulation, feel-good brain chemicals, improves quality of nighttime sleep and more.
Ditch the Caffeine and Sugar :: I struggled with using both as coping mechanisms, but they really only wound me up tighter and made me crash harder. My husband specifically mentioned to me that when I’m already stressed and I have a coffee to “help me cope”, it only makes me worse. Read these previous posts for tips on ditching sugar and breaking the caffeine habit.
Image by JarleR
Book Recommendations
Rebuild from Depression by Amanda Rose, PhD.
This is the best book that I know of for discussing in detail the common nutritional deficiencies that contribute greatly to depression. She gives you the basic science behind it all, and very practical, easy-to-implement steps for improving your diet and getting more of those nutrients. It is especially applicable for those in child-bearing seasons of life (or who have recently had children or weaned a child), especially those who suffered from post-partum depression. I can’t recommend this book highly enough, as one of the rare resources out there promoting solid nourishing, traditional nutrition! She also has an excellent blog and website that deals with many issues surrounding depression and nutrition.
Tired of Being Tired by Jesse Lynn Hanley, M.D.
Although more specifically focused on adrenal fatigue and burnout, there are many suggestions in here that also correlate to dealing with depression. For many, adrenal depletion and depression go hand in hand, and if you think that you are dealing with adrenal issues, this is a very worthwhile book.
Spiritual vs. Physical Depression
Tomorrow, Sharon (our wonderful, wise and experienced “Titus 2″ regular writer) will continue on with the topic of depression, addressing it from the spiritual side. Although I haven’t had enough experience or study to be able to make a definitive statement, I will tell you my basic opinion on depression and whether it is primarily spiritual or physical. I think that it is both. Which came first is sometimes hard to say.
I strongly believe that our spiritual health can have direct effects on our physical health (“A joyful heart is good medicine, but a crushed spirit dries up the bones.” Proverbs 17:22), and vice versa. When our physical health suffers, in our pain or despair or exhaustion or anger, we can often allow our relationship with the Lord to suffer or even stagnate, rather than running to Him for grace, mercy and strength to endure the physical trials that we are facing. Our spirits, physical bodies and brains interact in very mysterious ways, that I don’t think we will ever fully understand on this earth.
In my experience, my depression was very related to my circumstances (exhaustion, too much work, poor sleep, frustration, etc.), and began to influence me spiritually. At the same time, I also experienced very real, physical effects of the depression. By using natural methods to begin to treat the physical symptoms and struggles, I am slowly moving towards a place where I am healthy enough to begin to address the deeper, spiritual issues at root in my life.
It wasn’t an either/or situation. It was a first this, then that. I can’t say that it is the same for everyone, but I have heard similar anecdotes from many people I know who have also suffered with depression.
What have you found to be effective in treating depression naturally?
Disclaimer: I am not a certified medical professional of any kind and am not qualified to give you medical advice. My goal is to help to educate and inspire you to take responsibility for your own family’s health and make informed choices of your own, not to consult you on medical treatment. Additionally, this post does include some affiliate links. I only recommend products that our family would purchase and use ourselves.
作者: healingcode 时间: 15-4-14 19:43
4 Amino Acids That Improve Energy and Mood
by Elizabeth Walling, 11 Comments
3.8k
Shares3.6k781531
4 Amino Acids that Improve Energy and Mood
Everywhere we look there are advertisements for anti-depressants, stimulants and other substances that are supposed to help us feel better and more energized, but time and again these drugs prove to be ineffective and even harmful in the long run. Amino acid supplements, on the other hand, are an excellent alternative therapy for treating lack of energy and low moods.
Julia Ross talks extensively about amino acid therapy in her books The Diet Cure and The Mood Cure (read my The Diet Curereview of The Mood Cure here). Supplementing with the right amino acids can boost deficient brain chemicals and make transitioning to a healthy lifestyle more achievable. It’s not uncommon to have trouble kicking habits like using tobacco, alcohol, caffeine and eating processed sugar foods. Many times cravings for these substances can be linked to neurotransmitter deficiency. Fixing your diet and lifestyle are the best ways to correct such a deficiency, but let’s face it: sometimes it feels impossible to make changes when our brain chemicals are off balance!
Amino acid therapy is generally very temporary if you are making other important changes in conjunction with the therapy. A few weeks or months is usually all it takes before doses can be tapered and eventually eliminated. I personally used amino acid therapy on and off for a period of about 12-18 months. Once I found which amino acids were most effective for me and got the dosage right, I discovered that changes were immediately noticeable. Today I no longer take regular doses of specific amino acids, though I do keep them around “just in case,” though I rarely feel the need to use them.
Here are four amino acids that particularly work to improve energy and mood:
(All the dosages below are based on Julia’s recommendations in her books, which I highly suggest reading before embarking on an amino acid therapy program. Remember it is always best to start with a small dose and increase as needed.)
4 Amino Acids That Improve Energy and Mood
Glutamine: L-glutamine supplements are among the most popular amino acid supplements for many reasons. They are useful for treating fatigue and depression. Glutamic acid, which is derived from glutamine, is essential for ideal brain function. During times of stress, your body uses up mass amounts of glutamine that can easily be replaced with a supplement of L-glutamine to keep you functioning at your best. Glutamine is also highly effective at fighting sugar and starch cravings. In addition, glutamine is also used to aid muscle recovery when taken before or after exercise. Suggested dosage is between 500-1,500 mg up to three times daily.
Phenylalanine: This is an essential amino acid which cannot be manufactured by the body. Phenylalanine is used to produce tyrosine (see below), and directly affects mood and energy. Phenylalanine supplements are used to treat fatigue, depression, premenstrual syndrome (PMS), problems with food cravings and overeating, and chronic pain. In supplemental form, you can use D-phenylalanine, L-phenylalanine, or DL-phenylalanine (DLPA). The first is especially useful in relieving pain, the second is also effective but slightly more stimulating, and the third is a combination of the first two forms. Start with 500 mg, one to three times daily, and gradually increase up to 1,000 mg three times daily as needed. Do not exceed 5,000 mg daily.
DLPA has been very helpful to me in the past. I’ve used it to help end coffee cravings (so has Ann Marie from Cheeseslave, you can read her post about quitting coffee here). It’s also helped me recover from periods of emotional imbalance and depression. In my experience, DLPA has been surprisingly effective. I’ve only had to use it for short periods and the benefits seem to be long-lasting.
Tryptophan: This essential amino acid is a precursor to the neurotransmitter serotonin. Serotonin is important for providing a feeling of calm and well-being. A deficiency of serotonin can result in depression, anxiety, insomnia, excessive anger and mood swings. Tryptophan supplements are quite effective, and act quickly to help produce optimal levels of serotonin. Take 500-1,000 mg up to three times per day. A bedtime dosage can be helpful for restful sleep.
NOW Foods Tyrosine Pure Powder, 4-OunceTyrosine: This amino acid is a precursor of adrenaline, dopamine and norepinephrine, which are important for maintaining a sense of well-being and energy, and also promote a healthy metabolism and nervous system. Tyrosine also works with iodine to promote thyroid health. Supplemental L-tyrosine is excellent for treating fatigue, low moods, depression, low sex drive and anxiety. Tyrosine and phenylalanine can be used in conjunction. Some people benefit more from one or the other; it’s important to work with both of them to find the right balance for your individual needs (I personally do much better on DLPA than tyrosine, though it took some experimenting to figure that out!). Dosage begins at 500 mg, one to three times daily. Increase dosage as needed, up to 2,000 mg three times daily.
Tips For Taking These Amino Acids
– Look for free-form amino acids in capsule or powder form to enhance absorption. Tablets are inferior because additives and binders make them more difficult to break down and utilize. Powder form is the most easily absorbed and will often have no additives at all.
– Take all amino acids between meals, at least twenty minutes before or ninety minutes after. This prevents these therapeutic aminos from competing for absorption with amino acids obtained from food.
– Stimulating aminos like tyrosine and phenylalanine compete with relaxing aminos like tryptophan. Tryptophan, on the other hand, can be used successfully for relaxation in the late afternoon, evening or bedtime.
Remember: Amino acid therapy should be used while working on improving dietary and lifestyle habits that could be draining your brain chemicals. Getting plenty of protein is an important part of stabilizing your energy and moods. Learn more about getting enough protein here.作者: lzm 时间: 15-4-14 20:13
姜黄色素？鱼油可以试试作者: vivianmajia 时间: 15-6-5 18:21
谢谢分享。
我最近早上吃鱼油、综合维生素、DAME，晚上偶尔吃褪黑素
医生说褪黑素会抑制自身褪黑素的分泌，如果年纪没到40以上，不要吃太多。