Targeted Nutritional Interventions

In another article, I described how you can promote the biochemical foundation of mental health and contemplative depth. In this article, I am going to cut right to the chase and list specific, potent nutritional interventions – all with research support – that you can use to lift your mood, settle anxiety, steady your mind, and improve your memory.

You’ll get the most out of these methods if you have already established the foundation of good health practices discussed in the previous issue, and of course, this article is no substitute for professional health care. If you experience any uncomfortable side effects from the suggestions below, stop immediately. And if you try these methods and they don’t show much effect, I encourage you to consult with a licensed, holistically-inclined health professional.

For a Blue Mood

• Take pyridoxal-5-phosphate (P-5-P), 50 mg/day on an empty stomach, and make sure iron intake is adequate.
• Increase serotonin levels by taking either tryptophan (500 – 1500 mg/day, often best before sleeping) or 5-HTP (50 – 200 mg/day; both best on an empty stomach.
• These methods can also help with anxiety.

For Anxiety

You can increase levels of GABA through these methods:

• Take P-5-P, 50 mg/day on an empty stomach.
• Take theonine, 100 – 200 mg/day.
• Take taurine, 1000 mg/day.
• Consider progesterone (women only), as Pro-Gest cream, used only during the second half of your cycle.

Some women really don’t like the way it feels; others love it, so just use it if it works for you.

For Focus and Concentration

• Make sure you have adequate thyroid hormone. If you are tired and have low mood, have your thyroid checked; be suspicious of levels below the 50th percentile.
• Make sure serotonin levels are adequate (see discussion above).
• Increase norepinephrine and dopamine by taking either L-tyrosine or L-phenylalanine, 500 – 1000 mg/day, on an empty stomach in the morning.

For Memory
Consume plenty of these foundational nutrients:

• Folic acid, 800 – 1000 mcg/day
• Fish oil: about 500 mg/day of EPA and DHA
• Methylcobalamine (B-12), 1000 – 5000 mcg/day, sublingual

Add these targeted interventions:

• Take N-Acetyl-Carnitine, 500 – 1000 mg in the morning,
• on an empty stomach.
• Take Phosphatidyl Serine, 100 – 200 mg/day.
• For women entering menopause, consider taking estrogen.

Category : Articles &Diet &Vitamins Posted on January 1, 2012