The following notes were shared on this show: http://www.blogtalkradio.com/sottradionetwork/2015/05/04/the-health-and-wellness-show--04-may-2015--mood-cure
It is meant to serve as a "map" to complement personal research (do read the recommended books!) and other supplement suggestions made on that show.
It is a very rough synthesis derived from this book, forum member research and experiments, SOTT and cass forum database, and non-forum experiences shared in my blog.
Mood problems can be roughly divided in 4 groups depending on which chemical pathways and products are affected or deficient {Questionnaires to identify imbalances on these 4 groups are available at moodcure.com. People often can relate with all problems, but usually the center of gravity falls in one group}
1) Serotonin problems
Serotonin is a chemical which helps regulate sleep. It raises our pain threshold and elevates our mood. There are more receptors in our digestive tract than in our brain for serotonin, so imbalances can interfere with proper intestinal function.
These are people who may have fibromyalgia or IBS. They can be night owls, finding it very hard to fall asleep. They can be anxious with low self-esteem and have a tendency to be negative and obsessive. They also crave starchy foods or sweets and can suffer from migraines or chronic headaches.
Tryptophan ---> Serotonin ----> Melatonin.
Supplements: The most favored one is 5 HTP 300mg per day, starting with 50mg twice per day and building up the dose every 2 days by 50mg. Despite serotonin controversies, some people continue to have very good experiences with this supplement. Absolute contraindication when MAO inhibitors are taken. Relative contraindication with serotonin boosting anti-depressants.
Sometimes tryptophan works better: 500mg at bedtime, dose can be increased by 500mg if necessary.
Sometimes melatonin is needed to achieve a good night sleep: time released melatonin supplement, starting with 0.5mg and building up the dose by 0.5mg until a good night sleep is achieved (maximum 6mg).
St. John's Wort 300mg three times per day as an alternative.
2) Catecholamines (dopamine, adrenaline, noradrenaline) and thyroid problems
These are people who use alcohol, chocolate and caffeine as mood enhancers. They often feel apathetic with low physical or mental energy. They lack motivation, finding it difficult to focus or concentrate (ADHD!). They might need lots of sleep, they can gain weight easily and are easily chilled. They can have cold hands and feet. They tend to have addictions which seek to stimulate or wear out dopamine levels (cocaine, porn, marijuana, video games, ETC!).
Tyrosine ----> dopamine ----> Norepinephrine ----> Epinephrine
Supplements: L-tyrosine 500mg up to 3 times per day (if one dose is not enough) on an empty stomach, no later than mid-afternoon.
For those who don't respond to L-tyrosine: L-phenylalanine 500mg, 1 to 4 capsules in between meals no later than mid-afternoon. Stop if there is stomach discomfort or headaches.
Exercise really does change the mood in these people (I can personally attest it!)
3) Adrenal problems
These are overstressed, dead-lined and overworked people. They tend to be tense (lots of muscle tension!) and feel overwhelmed. They can feel shaky, might be sensitive to bright light or noise or chemical fumes. They feel worse if they go too long without eating, yet they often wake up without hunger, they have a coffee for breakfast in order to extract "the last drops of juice" from their adrenals (skipping breakfast and having only coffee stimulates cortisol). They can have lots of food sensitivities, hair loss, women can have more body hair, they tend to fall sick with any infection more often, they also usually went through a personal big shock lately (major surgery, job loss, divorce, ETC).
Cortisol, reproductive hormones, DHEA, fight or flight response, salt reglulation hormones.
If there is no iron overload: Vitamin C.
Alternatives: Any adrenal support (herbal remedies sold as adrenal support or glandular extracts such as adrenal cortex).
Low dose hydrocortisone: 2.5 mg first in the morning, up to 10 mg throughout the day no later than mid-afternoon.
Progesterone cream or gel applied in inner linings according to instructions.
GABA 100mg 1-3 per day, up to 500mg to relax and ease up muscle tension.
4) Endorphins
These are highly sensitive people. Emotional or physical pain really gets them. They cry easily and try to avoid dealing with painful issues. They find it hard to get over losses or grief and they crave pleasure or mind numbing foods with morphine such as bread and dairy, or drugs such as marijuana, or activities such as watching movies or reading novels.
Endogenous morphine-like substances.
DL-phenylalanine (DLPA) 500mg one capsule first in the morning, up to three times per day no later than mid afternoon. Specially if too much physical or emotional pain. It is a potent endorphin booster and usually works better if taken only for a few days on a row. Taking it chronically can cause a re-bound and/or worse effect.
Alternatives: A blend of amino acids (containing lysine, methionine, leucine, tryptophan, phenylalanine, threonine, valine, isoleucine, histidine) 800mg twice per day, no later than 3pm. 5 HTP also increases endorphins, but after a month of supplementation.
Vitamin C also boosts endorphins.
