This time of year with all of the family and holiday preparation can bring accelerated emotions, depression and anxiety. Tyrosine is an amino acid that the body uses to make neurotransmitters that are used in the brain to elevate mood. Low levels have been found in people experiencing depression.
B-6 is needed for the conversion of the amino acid tryptophan, levels of this vitamin are often low in those experiencing depression, especially women who take oral contraceptives. People who abuse alcohol are more likely to be lacking in vitamin B-6. B-6 also helps with the emotional difficulties associated with PMS.
Foods that are rich in B-Vitamins (B-6) : sunflower seeds, walnuts, hazelnuts, brown rice & avocadoes.
Omega 3-fatty acids, especially DHA found in Fish Oil & Organic Eggs are especially important for neurotransmitter function, therefore effecting brain function. Depressed individuals tend to have low levels of omega 3- fatty acids.
SAMe is a natural substance that the body can produce from the amino acid methionine and is needed for the production of serotonin and other transmitters.
Taking SAMe can have a fast acting anti-depressant effect. Elevated levels of Homocysteine means high inflammation in the body, which means lower SAMe levels. People with elevated homocysteine levels and major depression have a clear connection. Folic acid is a B-vitamin that can help to lower homocysteine levels, therefore support higher levels of SAMe in the body.
Physical activity even in small amounts can be mood boosting, at least 30 min of cardio, yoga and/or meditation 3 times a week.
SAMe can be taken anywhere from 400 – 600 mgs by gradually increasing the dose, in divided doses 3 times a day. B-6 can be taken 100-300 mgs 3 times a day, I also recommend taking a multi-B along with it. Fish Oil providing 500 mgs DHA per soft gel, one 2-3 times a day.