gofobroke
Greenlighter
- Joined
- Oct 1, 2011
- Messages
- 9
Part 2-
B6- Pyridoxal 5'-phosphate, the primary role of vitamin B6 is to act as a coenzyme to many other enzymes in the body that are involved predominantly in metabolism. Pyridoxal phosphate, the metabolically active form of vitamin B6, is involved in many aspects of macronutrient metabolism, neurotransmitter synthesis, histamine synthesis, hemoglobin synthesis and function and gene expression. Pyridoxal phosphate is involved in almost all amino acid metabolism, from synthesis to breakdown. Vitamin B6 is also required for the conversion of tryptophan to niacin, so low vitamin B6 status will impair this conversion. Pyridoxal phosphate-dependent enzymes play a role in the biosynthesis of four important neurotransmitters: serotonin, epinephrine, norepinephrine and gamma-aminobutyric acid (GABA). Good food sources include meats, whole grain products, vegetables, nuts and bananas. Cooking, storage and processing losses of vitamin B6 vary and in some foods may be more than 50%. Deficiency can cause impaired
tryptophan-niacin conversion. Mental depression is another condition which may result from low vitamin B6 intake. Because of pyridoxine's role in serotonin and other neurotransmitter production, supplementation often helps depressed people feel better, and their moods improve significantly.
B12- Cobalamin plays a key role in the normal functioning of the brain and nervous system, and for the formation of blood. At levels only slightly lower than normal, a range of symptoms such as fatigue, depression, and poor memory may be experienced. Vitamin B12 has extremely low toxicity and even taking it in enormous doses appears not to be harmful to healthy individuals. Absorption of food vitamin B12 requires an intact and functioning stomach, exocrine pancreas, intrinsic factor, and small bowel. Problems with any one of these organs makes a vitamin B12 deficiency possible. Vitamin B12 is found in foods that come from animals, including fish and shellfish, meat (especially liver), poultry, eggs, milk, and milk products. Vegans will lack B12 unless they consume B12-containing dietary supplements or B12-fortified foods. Examples of fortified foods include fortified breakfast cereals, fortified soy products, fortified energy bars, and fortified nutritional yeast. Vitamin B12 supplements are effective for preventing deficiencies, especially in vegetarians. Recently sublingual methylcobalamin has become available in 1 mg tablets. Such tablets have higher bioavailability than the older cyanocobalamin
http://jop.sagepub.com/content/19/1/59.short
*l-methylfolate-Is the natural, active form of folic acid used at the cellular level for DNA reproduction.Approximately 10% of the general population lack the enzymes needed to receive any benefit from folic acid. Another 40% of the population appear to convert only a limited amount of folic acid into levomefolic acid. They cannot fully process supplemental folic acid at RDA or higher dose levels. Folate has been linked to the performance of SSRI drugs. Many patients have required folate supplementation in order to adequately respond to standard treatment protocol. Folate status has been linked to the efficacy of neural transmitters and cognitive performance. Only active, levomefolic acid can cross the blood brain barrier. Methylfolate is considered a medicinal food by the FDA. It is used as a dietary management of suboptimal l-methylfolate levels in patients with major depressive disorder.
http://www.cnsspectrums.com/aspx/ar...olate:_Theoretical_Multifunctional_Mechanism_
http://cdn.neiglobal.com/content/blog/l-methylfolate.pdf
http://www.psy-world.com/739-744_1007CNS_Stahl_stamp.pdf
Vitamin D- is a fat-soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement. It is also produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis. Very few foods in nature contain vitamin D. The flesh of fatty fish (such as salmon, tuna, and mackerel) and fish liver oils are among the best sources.Small amounts of vitamin D are found in beef liver, cheese, and egg yolks. Vitamin D in these foods is primarily in the form of vitamin D3. Fortified foods provide most of the vitamin D in the American diet for example cow's milk and soy milk. Ready-to-eat breakfast cereals often contain added vitamin D, as do some brands of orange juice, yogurt, margarine and other food products.The National Health and Nutrition Examination Survey (NHANES), 2005–2006, estimated vitamin D intakes from both food and dietary supplements [4,23]. Average intake levels for males from foods alone ranged from 204 to 288 IU/day; for females the range was 144 to 276 IU/day. When use of dietary supplements was considered, these values were substantially increased (37% of the U.S. population used a dietary supplement containing vitamin D.)
http://www.vitaminddeficiencysymptomsguide.com/vitamin-d-deficiency-and-anxiety/
Passionflower
This herb is commonly used to help a person relax and get rid of anxiety and stress. And studies show that it works against restlessness as well.
Dose: Take 250 mg to 2,000 mg (2 grams) of the raw herb three times daily or use 5 to 10 mL of the tincture formulation up to four times daily
http://www.ncbi.nlm.nih.gov/pubmed/15750663
http://www.ncbi.nlm.nih.gov/pubmed/22254110
Lavender
Studies done in dental offices show that the aromatherapy with oils of lavender and orange reduced anxiety, improved mood and increased alertness in dental patients.
Another double-blinded clinical study showed that lavender oil was as effective as lorazepam (Ativan) for reducing generalized anxiety.
Dose: Tincture (1:5) - Use 60 drops daily.
http://www.ncbi.nlm.nih.gov/pubmed/22984571
Lysine
One Japanse study showed that healthy subjects given a combination lysine and arginine supplement reduced their stress and anxiety levels significantly.
Dose: Take 2.5 g of lyine and 2.5 g of arginine daily. Also it is a good idea to find out which types of foods are naturally high in lysine. You are likely able to get all the lysine you'll need via your diet.
Lemon Balm
Some studies completed in children under 12 years of age showed that lemon balm combined with valerian helped with restlessness and nervous muscle movements.
Dose: The study in children used 80 mg of lemon balm leaf extract and 160 mg of valerian root extract. Take one or two doses up to twice daily.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3230760/
http://www.psy-world.com/739-744_1007CNS_Stahl_stamp.pdf
Zinc
One well-designed study suggested that low blood levels of zinc is linked to a higher risk of developing anxiety disorders and depression.
Dose: Take 10 to 40 mg daily.
*Melatonin
Many biological effects of melatonin are produced through activation of melatonin receptors, while others are due to its role as a pervasive and powerful antioxidant, with a particular role in the protection of nuclear and mitochondrial DNA. Melatonin is produced by the pineal gland, a small endocrine gland located in the center of the brain but outside the blood–brain barrier. The melatonin signal forms part of the system that regulates the sleep-wake cycle by chemically causing drowsiness and lowering the body temperature. Melatonin is an antioxidant that can easily cross cell membranes and the blood–brain barrier. Melatonin works with other antioxidants to improve the overall effectiveness from each antioxidant.Melatonin is an anti-oxidant and suppressant of tumor development that is produced at night; when someone works in artificial light, they generally have lower melatonin and may be more likely to develop cancer. Melatonin supplements may simulate the melatonin production at different times that does not occur during regular sleeping hours for people who work night shifts
Dose: Take 1 to 3 mg 1 hour prior to going to sleep. Start by taking .5-1mgs before increasing
http://www.encognitive.com/node/12271
http://onlinelibrary.wiley.com/doi/10.1111/j.1469-185X.2009.00118.x/full
Chamomile
Using the herb chamomile for anxiety treatment is still a popular choice.
Indeed, chamomile tea is commonly suggested for this reason.
Animal as well as human research trials suggest that chamomile contains substances that can be very helpful in reducing anxiety and stress levels.
Dose: Drink one cup of chamomile tea up to three times daily.
SAMe
SAMe is described as a "natural antidepressant" and is involved in over forty biochemical processes in our body. It has a calming effect and can be helpful in treating anxiety disorders.
If anxiety is complicated with depression. It can help reduce both depression and anxiety symptoms.
Dose: usually start with 400 mg once or twice daily to start. Clinical studies have used up to 1,600 mg daily. Avoid taking this supplement if you suffer from manic-depressive disorder or are taking prescription anti-depressant medications.
http://ajcn.nutrition.org/content/76/5/1151S.long
If you are taking any medications, Consult with your physician before starting some of the above. The supplements that could cause possible interactions, including serotonin syndrome (5-htp, SAMe) have warnings in bold text.
Also crucial are lifestyle choices-
Get plenty of exercise including cardio and weight bearing
Eat healthy with a diet:
http://www.health-heart.org/goodfood.htm
http://www.huffingtonpost.com/2012/06/29/healthy-food-healthiest-list_n_1636409.html
http://www.dwlz.com/HealthyLife/healthy50.html
and sleep:
http://www.stanford.edu/~dement/howto.html
http://yoursleep.aasmnet.org/hygiene.aspx
B6- Pyridoxal 5'-phosphate, the primary role of vitamin B6 is to act as a coenzyme to many other enzymes in the body that are involved predominantly in metabolism. Pyridoxal phosphate, the metabolically active form of vitamin B6, is involved in many aspects of macronutrient metabolism, neurotransmitter synthesis, histamine synthesis, hemoglobin synthesis and function and gene expression. Pyridoxal phosphate is involved in almost all amino acid metabolism, from synthesis to breakdown. Vitamin B6 is also required for the conversion of tryptophan to niacin, so low vitamin B6 status will impair this conversion. Pyridoxal phosphate-dependent enzymes play a role in the biosynthesis of four important neurotransmitters: serotonin, epinephrine, norepinephrine and gamma-aminobutyric acid (GABA). Good food sources include meats, whole grain products, vegetables, nuts and bananas. Cooking, storage and processing losses of vitamin B6 vary and in some foods may be more than 50%. Deficiency can cause impaired
tryptophan-niacin conversion. Mental depression is another condition which may result from low vitamin B6 intake. Because of pyridoxine's role in serotonin and other neurotransmitter production, supplementation often helps depressed people feel better, and their moods improve significantly.
B12- Cobalamin plays a key role in the normal functioning of the brain and nervous system, and for the formation of blood. At levels only slightly lower than normal, a range of symptoms such as fatigue, depression, and poor memory may be experienced. Vitamin B12 has extremely low toxicity and even taking it in enormous doses appears not to be harmful to healthy individuals. Absorption of food vitamin B12 requires an intact and functioning stomach, exocrine pancreas, intrinsic factor, and small bowel. Problems with any one of these organs makes a vitamin B12 deficiency possible. Vitamin B12 is found in foods that come from animals, including fish and shellfish, meat (especially liver), poultry, eggs, milk, and milk products. Vegans will lack B12 unless they consume B12-containing dietary supplements or B12-fortified foods. Examples of fortified foods include fortified breakfast cereals, fortified soy products, fortified energy bars, and fortified nutritional yeast. Vitamin B12 supplements are effective for preventing deficiencies, especially in vegetarians. Recently sublingual methylcobalamin has become available in 1 mg tablets. Such tablets have higher bioavailability than the older cyanocobalamin
http://jop.sagepub.com/content/19/1/59.short
*l-methylfolate-Is the natural, active form of folic acid used at the cellular level for DNA reproduction.Approximately 10% of the general population lack the enzymes needed to receive any benefit from folic acid. Another 40% of the population appear to convert only a limited amount of folic acid into levomefolic acid. They cannot fully process supplemental folic acid at RDA or higher dose levels. Folate has been linked to the performance of SSRI drugs. Many patients have required folate supplementation in order to adequately respond to standard treatment protocol. Folate status has been linked to the efficacy of neural transmitters and cognitive performance. Only active, levomefolic acid can cross the blood brain barrier. Methylfolate is considered a medicinal food by the FDA. It is used as a dietary management of suboptimal l-methylfolate levels in patients with major depressive disorder.
http://www.cnsspectrums.com/aspx/ar...olate:_Theoretical_Multifunctional_Mechanism_
http://cdn.neiglobal.com/content/blog/l-methylfolate.pdf
http://www.psy-world.com/739-744_1007CNS_Stahl_stamp.pdf
Vitamin D- is a fat-soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement. It is also produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis. Very few foods in nature contain vitamin D. The flesh of fatty fish (such as salmon, tuna, and mackerel) and fish liver oils are among the best sources.Small amounts of vitamin D are found in beef liver, cheese, and egg yolks. Vitamin D in these foods is primarily in the form of vitamin D3. Fortified foods provide most of the vitamin D in the American diet for example cow's milk and soy milk. Ready-to-eat breakfast cereals often contain added vitamin D, as do some brands of orange juice, yogurt, margarine and other food products.The National Health and Nutrition Examination Survey (NHANES), 2005–2006, estimated vitamin D intakes from both food and dietary supplements [4,23]. Average intake levels for males from foods alone ranged from 204 to 288 IU/day; for females the range was 144 to 276 IU/day. When use of dietary supplements was considered, these values were substantially increased (37% of the U.S. population used a dietary supplement containing vitamin D.)
http://www.vitaminddeficiencysymptomsguide.com/vitamin-d-deficiency-and-anxiety/
Passionflower
This herb is commonly used to help a person relax and get rid of anxiety and stress. And studies show that it works against restlessness as well.
Dose: Take 250 mg to 2,000 mg (2 grams) of the raw herb three times daily or use 5 to 10 mL of the tincture formulation up to four times daily
http://www.ncbi.nlm.nih.gov/pubmed/15750663
http://www.ncbi.nlm.nih.gov/pubmed/22254110
Lavender
Studies done in dental offices show that the aromatherapy with oils of lavender and orange reduced anxiety, improved mood and increased alertness in dental patients.
Another double-blinded clinical study showed that lavender oil was as effective as lorazepam (Ativan) for reducing generalized anxiety.
Dose: Tincture (1:5) - Use 60 drops daily.
http://www.ncbi.nlm.nih.gov/pubmed/22984571
Lysine
One Japanse study showed that healthy subjects given a combination lysine and arginine supplement reduced their stress and anxiety levels significantly.
Dose: Take 2.5 g of lyine and 2.5 g of arginine daily. Also it is a good idea to find out which types of foods are naturally high in lysine. You are likely able to get all the lysine you'll need via your diet.
Lemon Balm
Some studies completed in children under 12 years of age showed that lemon balm combined with valerian helped with restlessness and nervous muscle movements.
Dose: The study in children used 80 mg of lemon balm leaf extract and 160 mg of valerian root extract. Take one or two doses up to twice daily.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3230760/
http://www.psy-world.com/739-744_1007CNS_Stahl_stamp.pdf
Zinc
One well-designed study suggested that low blood levels of zinc is linked to a higher risk of developing anxiety disorders and depression.
Dose: Take 10 to 40 mg daily.
*Melatonin
Many biological effects of melatonin are produced through activation of melatonin receptors, while others are due to its role as a pervasive and powerful antioxidant, with a particular role in the protection of nuclear and mitochondrial DNA. Melatonin is produced by the pineal gland, a small endocrine gland located in the center of the brain but outside the blood–brain barrier. The melatonin signal forms part of the system that regulates the sleep-wake cycle by chemically causing drowsiness and lowering the body temperature. Melatonin is an antioxidant that can easily cross cell membranes and the blood–brain barrier. Melatonin works with other antioxidants to improve the overall effectiveness from each antioxidant.Melatonin is an anti-oxidant and suppressant of tumor development that is produced at night; when someone works in artificial light, they generally have lower melatonin and may be more likely to develop cancer. Melatonin supplements may simulate the melatonin production at different times that does not occur during regular sleeping hours for people who work night shifts
Dose: Take 1 to 3 mg 1 hour prior to going to sleep. Start by taking .5-1mgs before increasing
http://www.encognitive.com/node/12271
http://onlinelibrary.wiley.com/doi/10.1111/j.1469-185X.2009.00118.x/full
Chamomile
Using the herb chamomile for anxiety treatment is still a popular choice.
Indeed, chamomile tea is commonly suggested for this reason.
Animal as well as human research trials suggest that chamomile contains substances that can be very helpful in reducing anxiety and stress levels.
Dose: Drink one cup of chamomile tea up to three times daily.
SAMe
SAMe is described as a "natural antidepressant" and is involved in over forty biochemical processes in our body. It has a calming effect and can be helpful in treating anxiety disorders.
If anxiety is complicated with depression. It can help reduce both depression and anxiety symptoms.
Dose: usually start with 400 mg once or twice daily to start. Clinical studies have used up to 1,600 mg daily. Avoid taking this supplement if you suffer from manic-depressive disorder or are taking prescription anti-depressant medications.
http://ajcn.nutrition.org/content/76/5/1151S.long
If you are taking any medications, Consult with your physician before starting some of the above. The supplements that could cause possible interactions, including serotonin syndrome (5-htp, SAMe) have warnings in bold text.
Also crucial are lifestyle choices-
Get plenty of exercise including cardio and weight bearing
Eat healthy with a diet:
http://www.health-heart.org/goodfood.htm
http://www.huffingtonpost.com/2012/06/29/healthy-food-healthiest-list_n_1636409.html
http://www.dwlz.com/HealthyLife/healthy50.html
and sleep:
http://www.stanford.edu/~dement/howto.html
http://yoursleep.aasmnet.org/hygiene.aspx
