Bad Mood Busters :: Emotional and Mental Health

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Bad Mood Busters

Our brain needs a good supply of nutrients to stimulate production of neurotransmitters, which include serotonin, noradrenalin, and dopamine, as well as GABA (gamma-aminobutyric acid) and glutamate.

Look for these brain nutrients at the health food store:

B vitamins (especially B6, B9, and B12) protect brain cells from oxidants, help turn glucose into energy within brain cells, and keep neurotransmitters circulating. According to Dr. Hyla Cass and Patrick Holford, authors of Natural Highs (Avery, 2002), we need 20 to 100 mg of B6 (pyridoxine), 400 mcg of B (folate or folic acid), and 10 to 1,000 mcg of B12 (cyanocobalamin) daily. Take a multivitamin supplement that contains these levels of vitamin B, along with the other five B vitamins that form vitamin B complex.

Hypericum perforatum (St. John’s wort) may take a few days or even a few weeks to fully improve mood, but it’s worth the wait. St. John’s wort improves activity of the neurotransmitter GABA, one of the brain’s workhorses involved in 30 to 40 percent of all brain synapses. GABA has a tranquilizing effect on our brain. For mild to moderate depression, 300 mg a day of a 0.3 percent hypericin (the active ingredient in St. John’s wort, more recently described as hyperforin) can help.

L-tryptophan is the raw precursor to the neurotransmitter serotonin. It helps us relax, elevates mood, stabilizes emotion, and promotes deep sleep. A dosage of 500 to 1,000 mg two to three times daily can elevate mood and combat insomnia. L-tryptophan is best absorbed when taken with a carbohydrate such as fruit or vegetable juice. Also, L-tryptophan converts to the neurotransmitter serotonin only in the presence of zinc, folic acid, and vitamin C, so take it with a multivitamin that contains these nutrients as well as a minimum of 15 mg of zinc.

Omega-3 fatty acids are important for health and happiness as they help to build neuron membranes, enhance neural transmission, and increase serotonin levels. They therefore improve memory, learning, and mood. Our brains and our moods need 500 to 1,000 mg of the omega-3 fatty acids docosahexaenoic acid and eicosapentaenoic acid (DHA and EPA) daily.

SAMe (S-Adenosylmethionine) and TMG (trimethylglycine) are naturally occurring molecules that donate methyl groups to the formation of neurotransmitters. Taking 400 to 800 mg of SAMe daily improves sleep, reduces fatigue and pain, and improves mood. Our bodies can make SAMe from TMG, with a daily dosage of 500 to 3,000 mg of TMG being sufficient to make the SAMe needed.

These natural mood boosters work without the side effects of conventional drug therapy, but it is always wise to seek a trusted medical professional to supervise progress. A well-balanced diet of organic whole foods, complemented by regular bouts of enjoyable exercise and good relaxation practices, can make a world of difference in how we feel.

Source: alive #295, May 2007

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