I keep getting the same question over and over, ‘What supplements do I take to help with anxiety?’. The answer is a bit more complicated than what we are used to. The idea behind supplementation is to assist, support or basically supplement a healthy lifestyle. Supplements are not designed to do all of the heavy lifting of your life. So I cringe just a little bit when people want to know what to take for this or that.

I will leave the lifestyle questions for a different day, but for this post I am going to dive into the supplements that I tend to speak and teach about for mental health. They are amino acids. Again, just a gentle reminder that it is a bit more complicated than just taking an amino acid, but here is an introduction to the basics.

The second question is how do I know what I need to take. The answer to that is pretty simple. Get some simple lab tests done and go from there. There really is no need to guess what amino acid you could benefit from when we can test to find out what imbalances you actually have.

Want more information about imbalances? CLICK HERE to learn more about my anxiety freedom program.

AMINO ACIDS

Many people recognize amino acids because you can find them on local health food store shelves.  Many body builders have been using amino acids to build muscle.  But, there are other benefits to using amino acids and that includes mental health and addictions.  If you try any amino acids, ask your doctor or pharmacist if there are contraindications first.  Also make sure that you have some vitamin C handy.  If you have a reaction you can take 2000mg of vitamin C as the antidote.  If you experience a negative symptom discontinue.  If it is severe then get yourself to the ER.  But…I don’t want to scare you either.  Amino acids are generally referred to as safe.  But there are some contraindications so be careful like you would with anything else.  You can regard amino acids as medical food as they are derived primarily from proteins.  But if you are on any medication do not take amino acids without consulting with your prescribing physician first. Your safety is paramount.

Keep in mind that the information presented does not replace your relationship with a medical doctor. It is not designed to treat, cure or diagnose anything.

GABA

GABA is used to augment the neurotransmitter GABA (gamma amino butyric acid), the anti-stress chemical.  I prefer GABA chewables.  How do you know how much to take?  Well, first start with the recommended dose on the back of the bottle.  Rate your anxiety from 1-5 five being the worst.  Wait 15 minutes and see if there is an improvement (rate it again).  If no improve take another one and wait another 15 minutes.  Continue to do this until you have the desired result no more than 500mg though.  It’s really that easy!

Taurine

Taurine is another relaxing amino acid, similar in structure and effect to GABA. Many people think taurine is a stimulant because it is used in so-called ‘energy drinks’, but it is not. It helps you relax and unwind from high levels of adrenalin, much like GABA.

L-Glutamine

L-Glutamine is a perfect fuel for the whole brain, balancing blood sugar levels to maintain energy and clear thinking. Glutamine is also good to help with gut health.  Blood sugar deficiency symptoms: irritability, shakiness, weakness, dizziness, especially if too many hours have passed since the previous meal. Glutamine is great to have on hand (put it in a smoothie too) to stabilize blood sugar.  You can also use it bedside if you wake up in the middle of the night, it might help you get back to sleep.

NOTE: Be cautious about taking L-glutamine if you have manic depression (bipolar disorder). While low doses of L-glutamine may relieve bipolar depression, in approximately 50% of bipolar cases normal doses of L-glutamine can trigger mania.

– See more at: http://transformingaddiction.com/philosophy/philosophy-supplements-and-nutraceuticals/#sthash.e8TSDJsu.dpuf

SAMe

SAMe is involved with the production of several other brain neurotransmitters, dopamine and norepinephrine. Maintaining adequate levels of these foundational neurotransmitters is essential in supporting feelings of well-being. Recent controlled trials have demonstrated the efficacy of SAMe promoting a happy, balanced mood.  SAMe is a tricky one for me.  If you have high anxiety a low dose  for a short period works well.  I have seen anxiety increase with SAMe.  So use it with caution. 

L-THEANINE

L-Theanine is an amino acid that is not common in the diet (not one of the essential amino acids or even one of the common nonessential amino acids). L-Theanine has structural similarity to glutamine and both neurotransmitters that are produced from it (GABA and glutamate) and is known to reach the brain and act in the brain following oral ingestion.  L-Theanine helps to ‘modulate’ neurotransmitters bringing them into balance much like an adaptogenic herb.

The properties of L-theanine can be summed up as being a relaxing agent without sedation (relative to something like lemon balm which relaxes but may also sedate), and is also implicated in reducing the perception of stress and slightly improving attention. While L-theanine does not appear to induce sleep, it is generally helpful in helping relax before bedtime.

Interestingly, the relaxing and attention promoting properties of L-theanine coupled with the lack of sedation may L-Theanine have its most significant supplemental role in attenuating the ‘edge’ of many stimulants. A combination of L-Theanine with caffeine (200mg each) is noted to be synergistic in promoting cognition and attention.

I love theanine.  I view it as an all around ‘good guy’ and a real ‘team player’.  If you try nothing else, give theanine a trial and see if you like it. 

5HTP

The effects of 5-HTP on symptoms of depression have been well studied.

While the exact cause of depression is largely unknown, some researchers believe that a serotonin imbalance may influence your mood in a way that leads to depression.

5-HTP supplements are thought to treat depression by increasing serotonin levels.

In fact, several small studies have found that 5-HTP reduced symptoms of depression. However, two of them did not use placebos for comparison, limiting the strength of their findings.

Similarly, another analysis concluded that 5-HTP may help treat depression.

However, much of the research suggests that the potential antidepressive effects of 5-HTP are stronger when combined with other substances or antidepressant medications, compared to when they are used alone .

-HTP supplements increase serotonin levels in your body, which may improve symptoms of depression, especially when used in combination with other antidepressant substances or medications. Nonetheless, more research is needed.

If you are taking an SSRI or an SNRI either don’t use 5HTP or use it under supervision.  There is a risk of serotonin syndrome that cannot be ignored. 

DLPA

D-Phenylalanine (fee nil al a neen) extends the life of pain-relieving chemicals called endorphins. (L-phenylalanine is a form that stimulates the nervous system). D-phenylalanine is a powerful pain reliever without being a stimulant. It is available online. Most health food stores sell a mixed form called DL-Phenylalanine. Symptoms of Endorphin deficiency may include: crying easily even over commercials on television, chronic pain, emotional fragility, particularly sensitive to pain. Use of Prescribed pain relievers like Vicodin. Symptoms of deficiency may also include cravings for: Numbing foods like sweets and starches, uses substances like nicotine, marijuana, heroin, or alcohol to numb feelings.

NOTE: Don’t take D- or DL-Phenylalanine if you have melanoma, Grave’s disease, or phenylketonuria (PKU). Be cautious about taking Phenylalanine if you have migraines, Hashimoto’s thyroiditis, high blood pressure, or manic depression (bipolar disorder).

L-Tyrosine

L-Tyrosine (tie row seen) is used to manufacture catecholamines (cat a coal a meens) like dopamine, norepinephrine and epinephrine. These neurotransmitters cause us to wake up in the morning alert and refreshed with a clear mind, able to concentrate and focus on our goals. Symptoms of Catecholamine deficiency may include: fatigue, unfocused, lack of motivation, depression, apathy, feeling of boredom but no energy to do anything more interesting, possibly diagnosed as “attention deficit disorder” (ADD).  You can achieve your desired dose by taking the amount suggested on the back of the bottle and wait 15 minutes.  Do you eyelids still feel like closing?  Are you still yawing?  If yes, take another one and wait 15 minutes.  Keep doing this until you fatigue subsides (don’t take more than 2000mg at a time).  If you begin to feel jittery then your desired dose is one capsule less.  You can also take 2000mg of vitamin C as an antidote to cut the impact.

Use of Prescribed Ritalin, Wellbutrin, or Adderall. Symptoms of deficiency may also include cravings for: whatever will ramp up the nervous system; sweets and starches for the quick rise in blood sugar and temporary stimulation, brain stimulants like caffeine or aspartame, and stimulating drugs like methamphetamine and cocaine; May also use tobacco, marijuana, opiates, or alcohol as stimulants; chooses risky sports and activities such as gambling or unsafe sex to raise catecholamine levels to feel more alive.

NOTE: Don’t take L-tyrosine if you have had melanoma, Grave’s Disease, or phenylketonuria (PKU). Be cautious about taking L-tyrosine if you have migraines, Hashimoto’s Thyroiditis, high blood pressure, or manic depression (bipolar disorder).

NUTRIENT CO-FACTORS

A nutrient co-factor can be described as non-protein chemical coumpound or metallic ion that is required for an enzyme’s activity.  Basically it is vitamins and minerals that are needed in order for amino acids to metabolize into neurotransmitters.  Again when we go back to our conversations about nutrition now you can see that protein, vitamins and minerals are super important.  In a perfect world eating a well-balanced diet should suffice.  However, we are not perfect and our diets could use a good overhaul for sure.  You most likely wouldn’t be reading this book if you had an optimal diet anyway.  Therefore high quality supplementation is needed especially for those nutrient co-factors.

If you are interested in learning more about what amino acids you might benefit from please start by CLICKING HERE to watch my video or go ahead and submit a form by CLICKING HERE.

*note the information in the above article is not meant to cure, treat or diagnose illness. Anyone engaging in a supplement plan should seek the advice of a medical professional. Dr. Teralyn is not a medical doctor.