Nutrients for Managing Anxiety and other Mental Health Problems
There are numerous incidences of natural agents being used to reduce the consequences of increased anxiety; some of these have a better sense of position in science than others. It must be remembered that there are still many unknowns about the whys and what’s of all mental health disorders, but many people wish to explore the safer options first.
In an article out in The journal Advances in Mind Body Medicine, the Fall 2012 issue has a very informative article written by Mark Zell and Oliver Grundmann. The following table has been extracted from the article; more detail may be discovered by reading the free journal here.
Orthomolecular supplements suggested or studied daily dosage and reference sourced for the discussed psychiatric disorders.
|Indication||Orthomolecular Supplement||Daily Dosage||References|
|Schizophrenia||Vitamin B3 (niacin)||1-6 g|||
|Omega-3 Fatty acids (EPA)||2 g|||
|Bipolar Disorder||Vanadium||3 g|||
|Vitamin B6 (pyridoxine)||100-200 mg|||
|Vitamin B9 (Folic Acid)||0.2 mg|||
|Vitamin B12 (cyanocobalamin)||0.3-0.6 mg||6|
|Depressive disorders||Tryptophan||Not known||, |
|Omega-3 fatty acids (EPA, DHA)||1.5-2 g|||
|Vitamin B9 (Folic Acid)||0.8 mg||,,|
|Vitamin B12 (cyanocobalamin)||0.4 mg||10|
|Attention deficit and hyperactivity disorder||DHA (omega-3 fatty acid)||480 mg|||
|EPA (omega-3 fatty acid)||80 mg||14|
|GLA (omega-6 fatty acid)||60 -96 mg|||
|Zinc||55- 150 mg||,|
|Anxiety disorders||Calcium||2 g||5|
|Magnesium||0.6 – 1 g||13|
|Vitamin B3 (niacinimide)||2.5 g|||
|Vitamin C (Ascorbic acid)||5- 10 g||5|
|Zinc||50 -80 mg|||
 Peet M. Eicosapentaenoic acid in the treatment of schizophrenia and depression: rationale and preliminary double-blind clinical trial results. Prostaglandins Leukot Essent Fatty Acids. 2003 Dec;69(6):477-85. View Abstract
 Balch JF, Balch PA. Prescription for Nutritional Healing. 3rd Edition. Garden City Park, NY: Avery; 2000
 Jans LA, Riedel WJ, Markus CR, Blokland A. Serotonergic vulnerability and depression: assumptions, experimental evidence and implications. Mol Psychiatry. 2007 Jun;12(6):522-43. Epub 2006 Dec 12. Review. View Abstract
 Spring B, Hitsman B, Pingitore R, McChargue DE, Gunnarsdottir D, Corsica J, Pergadia M, Doran N, Crayton JW, Baruah S, Hedeker D. Effect of tryptophan depletion on smokers and nonsmokers with and without history of major depression. Biol Psychiatry. 2007 Jan 1;61(1):70-7. Epub 2006 Aug 7. View Abstract
 Adams PB, Lawson S, Sanigorski A, Sinclair AJ. Arachidonic acid to eicosapentaenoic acid ratio in blood correlates positively with clinical symptoms of depression. Lipids. 1996 Mar;31 Suppl:S157-61. View Abstract
 Sánchez-Villegas A, Doreste J, Schlatter J, Pla J, Bes-Rastrollo M, Martínez-González MA. Association between folate, vitamin B(6) and vitamin B(12) intake and depression in the SUN cohort study. J Hum Nutr Diet. 2009 Apr;22(2):122-33. Epub 2009 Jan 16. View Abstract
 Szewczyk B, Poleszak E, Sowa-Kućma M, Siwek M, Dudek D, Ryszewska-Pokraśniewicz B, Radziwoń-Zaleska M, Opoka W, Czekaj J, Pilc A, Nowak G. Antidepressant activity of zinc and magnesium in view of the current hypotheses of antidepressant action. Pharmacol Rep. 2008 Sep-Oct;60(5):588-9. Review. View Abstract
 Kidd PM. Omega-3 DHA and EPA for cognition, behavior, and mood: clinical findings and structural-functional synergies with cell membrane phospholipids. Altern Med Rev. 2007 Sep;12(3):207-27. Review. View Abstract
 Young GS, Conquer JA, Thomas R. Effect of randomized supplementation with high dose olive, flax or fish oil on serum phospholipid fatty acid levels in adults with attention deficit hyperactivity disorder. Reprod Nutr Dev. 2005 Sep-Oct;45(5):549-58. View Abstract
 Akhondzadeh S, Mohammadi MR, Khademi M. Zinc sulfate as an adjunct to methylphenidate for the treatment of attention deficit hyperactivity disorder in children: a double blind and randomized trial [ISRCTN64132371]. BMC Psychiatry. 2004 Apr 8;4:9. View Abstract
 Bilici M, Yildirim F, Kandil S, Bekaroğlu M, Yildirmiş S, Değer O, Ulgen M, Yildiran A, Aksu H. Double-blind, placebo-controlled study of zinc sulfate in the treatment of attention deficit hyperactivity disorder. Prog Neuropsychopharmacol Biol Psychiatry. 2004 Jan;28(1):181-90. View Abstract
 Prousky JE, Niacinimides potent role in alleviating anxiety with its benzodiazepine-like properties: a caser report: J Orthomolecular Medicine. 204;19(2):104-110.
Sunday 13th March 2016
In Functional Nutrition we often utilise the 5 R programme to support digestive health, restore and repair the gut barrier and tackle ongoing digestive imbalances. This practical cookery day will provide you with the resources you need to put this into action – discover the top foods to include and those to avoid, the importance of fermented foods and how to incorporate them in the diet. You will see a range of delicious recipes demonstrated to support gut healing and for lowering inflammation in the digestive tract and we will discuss different dietary approaches that may be beneficial for resolving ongoing gut symptomsClick for further information
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