Vitamin and Mineral Therapy

Vitamin AND Mineral Therapy

I will emphasis; the best way to get our daily requirements is through diet if possible. But Vitamin and Mineral Therapy is appropriate for many of us who struggle to maintain the correct diet, for example eating processed food, ready meals and fast foods more often than we should, or just find it difficult to shop for the correct healthy foods that our body needs, and also the fact that our minds and bodies are recovering from years of alcoholism, addiction abuse.

Now that I am speaking about the benefits of vitamin and mineral therapy for recovery, I have put an extract from: The Vitamin Cure for Alcoholism: Orthomolecular Treatment of Addictions.

The co-founder of Alcoholics Anonymous, Bill W., fortunately for him and the entire AA movement, got connected with Dr. Hoffer, accepted niacin megavitamin therapy for treating his alcoholism-related depression and had amazing results. Trials substantiated their findings. Dr. Hoffer early recognized the impact of hypoglycemia (a backlash from a large sugar intake calling too much insulin into play) and how it dovetailed in with nutritional deficiencies. These factors create the foundation for addiction and were made worse by the drinking itself. They considered nutrition factors to augment, not replace, the basics of AA including considering the spiritual side of a troubled client.

Another article Here: Alcoholics Anonymous Founder Bill Wilson’s Long-Lost Treatment Paradigm.

Also check Here: 9 Science-Based Benefits of Niacin Vitamin B3

Vitamins, Minerals, Amino Acids, Neurotransmitters.

Scroll down to; Check Amino Acids Explaining More, How Everything Is Connected.

All of the below products are showing you where to find them on Amazon and the cost at the time I am publishing, as it is much easier to find the correct products online rather than to try to find in health stores, and also you will find some of the best deals and the convenience of having it delivered to your home.

Niacin Vitamin B3 Experiment with the dose, I take 500 mg daily you may need more it is safe to use just be prepared for the flush, I have listed the No Flush variety, I prefer the Flush variety B3 Nicotinic Acid, but you can experiment yourself. Amazon Price £12.99 for 180 days supply.

Click Here: Niacin B3  No-Flush Niacinamide

Vitamin B3 Niacin/Nicotinic Acid (Flush Effect) 50mg. Amazon Price £11.70 for 180 capsules.

Click Here: Niacin/Nicotinic Acid (Flush Effect)

My own prefered choice: Solgar Vitamin B3 (Niacin) 500mg – 100 caps which is a Flush Effect one.

From: RightNutri for £9.87

The following information on vitamins and minerals I have added the links at the bottom of the page from where I borrowed the information from.

Benefits of Supplement Stacking.

Essentially, a stack is a combination of supplements taken together over the same period of time.

The purposes for stacking:

Synergy. Each ingredient can combine to enhance the effects of the others.

Complementary. What one ingredient lacks, another may fulfil.

Completeness. There are multiple avenues. The idea of stacking is to target every pathway that leads to the same end.

Designed specifically for your own individual requirements.

Most of the supplements that are effective in reducing anxiety do so by mimicking the effect of GABA once it’s taken up by the brain, or by providing the necessary raw material to allow your body to synthesize the neurotransmitters it needs to regulate the swing between mania and sedation.

The following stack allows you to do both.

Supplement Stack for Reducing Anxiety and Stress, Helping with Recovery and Mental, Physical and Spiritual Health.

Core Vitamins (take all of these)

5-Methyltetrahydrofolate (5-MTHF) – 400-800 mcg. Folate or (vitamin B9) is safe, Not Folic acid, as at high doses folic acid can cause overdose.

Pyridoxal-5-Phosphate (vitamin B6) – 25-50 mg.

Methylcobalamin (Vitamin B12)  400-1000 mcg

GABA mimicking compounds (take both of these)

Glycine – 500-1000mg;

Taurine – 500mg;

Mood regulating herbal extracts These are optional depending on your views on herbal medicines. Myself I have no qualms regarding natural herbal medicine. (take one of these, unless you feel no additional effect) Both can be taken together, but don’t combine too many GABAergics together.

Valerian Root – 400-500 mg;

Ashwagandha as Sensoril – 150-250 mg;

(B5 Pantothenic acid, and B2 Riboflavin are also very important, they are not added here, because deficiencies of them are rare.) B1 Thiamine, will possibly be needed especially in the early days of recovery as deficiencies are common in alcoholics.

B Vitamins – Why They Work.

Most natural treatments for a psychological condition should probably begin with a combination of folate, B12, and vitamin B6.  Folate and B12 work together to provide methyl groups that get passed along in your brain that eventually allow it to make serotonin (the chemical that makes you happy) and melatonin (the chemical that makes you sleepy).  Folate and B12 are the first step in this process, and many of the reactions in the pathway are catalyzed by B6.

The specific recommendations given here are for the forms of the vitamins that are best absorbed.

Folic acid is not the same thing as folate, which is what your body uses.  1 in 5 people do not have have the enzymes in their liver necessary to convert one to the other.  5-MTHF (also called L-methylfolate) is the methylated form of the vitamin which does not require any additional work by your body to use.  Chris Kresser has an excellent article on this topic.

Pyridoxal-5-phosphate is the co-enzymated form of vitamin B6, which is what 95% of your tissues use inside the body.  Pyridoxine HCL is the most common form of the vitamin sold commercially.

When you buy B12 your choices are either cyanocobalamin or methylcobalamin. Cyanocobalamin does not occur in nature. Methylcobalamin is the form of the vitamin that interacts with folate in the brain.

These three vitamins work together in a variety of ways and are a good core for many therapeutic purposes.

Taurine and Glycine

GABA would be a great supplement to take if your body could use it…….but it doesn’t.   The next best approach is to take natural compounds that give your brain extra thrust to produce it on its own, or increase its sensitivity to the GABA it already has.

Enter the scene; Glycine and Taurine.

Glycine is an underappreciated amino acid that used to be prevalent in our diets when we ate parts of the animal beyond its muscle.  Things like organs, bones, and hooves might sound gross, but they were common dietary fare for our ancestors and are the best naturally occurring sources of Glycine. Vin Kutty has a very good article explaining how it’s important for your mood.

Both Glycine and Taurine are GABA receptor agonists, which means they improve your brain’s sensitivity to circulating GABA.  Glycine functions as a neurotransmitter independent of its link with GABA, and it also regulates B12 and folate in the methylation cycle.

Taurine is very similar to an amino acid, and works through channels that are similar but not identical to glycine, making them complimentary to one another.  In large doses it promotes sleep and reduces locomotor function, and taurine’s sedative effect on your nervous system is so strong that some argue that it should be considered a neurotransmitter.

What’s ironic is that taurine is usually put in energy drinks and workout mixes, not anti-anxiety concoctions.  That’s because taurine reduces the side effects of caffeine, which allows people to drink more energy drinks without feeling anything funny.

Both of these were recommended at 500-1000mg, but the truth is that you can probably do a lot more without any problems.  They’re both naturally occurring amino acids with no reported adverse side effects and dirt cheap to buy.

Valerian Root and Ashwagandha/Sensoril

Valerian Root and ashwagandha are two ayurvedic herbs that’ve been used for a lot of medicinal purposes over the years.  Valerian root has traditionally been used to induce sleep, but remember, sleep is little more than the strongest form of sedation.

Ashwagandha is more diverse, with reported uses as varied from sterility, blood pressure, and of course anxiety.

Valerian Root has been shown to mimic the class of pharmaceuticals called benzodiazepines, and in clinical studies has been shown to produce similar results but with less side effects.  Valerian provides relief for a lot of problems associated with an overactive nervous system:  OCD, restless leg syndrome, insomnia, anxiety, and so on.  It’s a complex herb, so it’s important not to take one that’s too highly standardized.  Like St. John’s Wort, it probably exerts its effect through a combination of chemicals and not just one.

Ashwagandha is a common ingredient used in anti-anxiety supplements, and the most common form of the ingredient is the patented Sensoril, which was developed by Natreon.  I don’t normally recommend trademarked ingredients because the generic form usually suffices, but Sensoril is the only extract that has a variety of clinical studies associated with it specifically for reducing anxiety, and has been shown to be effective at doses as small as 150 mg for this purpose.

Unlike other substances in this article, you should be careful with doses here, and it’s probably best to start with one.  Either of these can enhance the effect of any sleep/anxiety medication you’re currently taking, and with Valerian people can start to experience side effects at around 1000 mg.

Any article like this inevitably prompts the question:  “Where do I buy this?”  Here’s a condensed guide for everything discussed here.

Supplement.         Form               Why take it.                  Dose.                         Price on Amazon.

Folate B9      L-Methylfolate/5-MTHF       Works with B12         400-800mcg                     £11.97

   B12                 methylcobalamin               Works w/ folate         400-1000mcg                  £12.97

   B6      pyridoxal-5-phosphate       catalyzes methylation reactions       25-50mg                      £19.99

Taurine                N/A             suppresses nervous system      400-1000mg (possibly more)         £17.59

Glycine             N/A        GABA receptor agonist       500-1000mg (possibly more)          £14.99

Valerian    Nothing too isolated    sedative/stimulates GABAergic system     400-500mg              £15.44

Ashwagandha     Sensoril              alleviates anxiety                        150-250mg                       £29.99

      Or a less expensive choice of Ashwagandha £11.99

These prices will vary a bit as they change on Amazon, most of these quantities are equivalent to 180 days or 6 months supply.

​This information has been borrowed from HEALTH KISMET BLOG and further research on other websites.

Essential Minerals we are Deficient in especially in the UK.

Calcium, Magnesium, Iron and Vitamin D are said to be the top four we have deficiencies of in the UK, I will add Zinc and Copper also because of the importance of Zinc and its health benefits,  a healthy amount of zinc in your diet has been linked to an improved immune system. Give Zinc the same respect that you would give to folate (the superior version of folic acid).

Calcium and Magnesium pair together and also does Zinc and Copper pair together, so having the correct levels is very important for health.

Calcium Sources

Cow’s milk is NOT a good source of calcium, as scientists have proven that the excretion of calcium in your urine increases with the amount of animal proteins you consume. To enjoy the benefits of sufficient calcium, your body should store it, not excrete it. Many green vegetables are particularly rich in calcium. These include kale, spinach and broccoli. Pulses and their derivatives like soya, tofu and white beans are equally good. If you eat seafood, try sardines, salmon and shrimp. Oranges and figs are the best fruits.

Magnesium Sources

The depletion of magnesium from our soil has led many experts to wonder whether it is possible to get sufficient magnesium from our diets. As with calcium, you must obtain it from plant sources, as your body tends not to store the magnesium found in milk. Spinach, Swiss chard, potato with skin, and okra are good vegetables, especially if you can find organic varieties. Soya products are particularly nutrient-rich, with edamame, soya nuts and tofu leading the pack, pulses like peas and lentils are great. Brazil nuts, sunflower seeds, almonds, pine nuts and cashews are healthy treats.

Potassium Sources

A healthy adult should aim to consume 3,500–4,700 mg daily from foods. To increase your intake, incorporate a few potassium-rich foods into your diet, such as spinach, beet greens, potatoes and fish, such as salmon.

Iron Sources

Sprinkle pumpkin, sesame, sunflower and flax seeds on everything. Cashews and pine nuts are also good. Spinach, turnip greens and Swiss chard are the green vegetable stars. Lentils, white beans and soya products contain some iron too.

Stock up on whole grains like quinoa and oatmeal. If you eat meat – which you should keep to a minimum because of its acidic effects – you can obtain it from beef, liver, chicken and oysters.

Vitamin D Sources

Vitamin D is so important that your body makes it by itself. Your body must have vitamin D to absorb calcium and promote bone growth. Vitamin D3, known chemically as cholecalciferol, is one of vitamin D’s five forms. It is chemically classified as a secosteroid, meaning that it is a steroid with an open ring. Vitamin D3 is biosynthesized from 7-dehydrocholesterol, which is found in the skin’s epidermal layer. Exposure to ultraviolet radiation from the sun induces an electrocyclic reaction, resulting in the conversion of 7-dehydrocholesterol to vitamin D3. Vitamin D3 is considered the natural form of Vitamin D and is known to be much more bio-available than other Vitamin D forms. Medical research has also found, Dopamine D3 receptors (D3R) modulate neuronal activity in several brain regions including cortex, striatum, cerebellum, and hippocampus. A growing body of evidence suggests that aberrant D3R signaling contributes to multiple brain diseases, such as Parkinson’s disease, essential tremor, schizophrenia, and addiction.

Your body produces vitamin D in response to sunlight. 20 minutes of direct sunlight on your bare skin per day should be enough. Since this is very difficult to achieve during the winter months, you may need to obtain your vitamin D via a supplement or fortified food.

Many brands of bread, cereal and soy products are fortified. A good vitamin D supplement, however, is the best way to ensure that you receive a sufficient daily amount.

Zinc Sources

Zinc is a trace element that is essential for the optimal function of the human body, especially the brain. zinc plays a part in modulating the brain and body’s response to stress. Under conditions of major stress, we tend to get rid of zinc in our urine, sweat, and saliva. Zinc deficiency leads to decreased zinc in the nerve synapse, which results in an increase in the NMDA receptors. These receptors respond to glutamate, an excitatory neurotransmitter that can be responsible for toxic effects in the brain if there is too much at the same time, the inhibitory neurotransmitter GABA is decreased, and the glutamate level in the synapse is higher, do this too much, and you get “excitotoxicity.” This same mechanism is thought to be responsible for seizures, migraines, dementia, anxiety, depression, and bipolar disorder. So zinc is very important for maintaining the correct GABA and Glutamate balance.

Animal foods are better sources of zinc than plant foods. Foods high in zinc include oysters, beef, lamb, toasted wheat germ, spinach, pumpkin seeds, squash seeds, nuts, dark chocolate, pork, chicken, beans, and mushrooms.

Copper Sources

Because we can’t make copper on our own, we need to rely on foods high in copper to avoid copper deficiency.

Seafood is definitely one of the category food rich in copper! Meat: Meat apart from Proteins also has Copper in it. Eggs: Some spices have Copper in them. Sun Dried Tomatoes, Beef liver, Dark chocolate,  Sunflower seeds, Cashews, Chickpeas, Raisins, Hazelnuts, Dried apricots, Avocado, Sesame seeds.

If you think that you are missing these food sources in your diet below is a list of the best forms of each supplement that are best to take because of there bioavailablility and the safest to use.

Chromium Sources

Chromium enhances the actions of insulin and is necessary for maintaining normal metabolism and storage of fats, proteins and carbohydrates. Food sources of Chromium:  Brewer’s yeast, broccoli, grape juice, meat and whole-grain products are all excellent sources. Some fruits, vegetables, and spices provide chromium. Romaine lettuce, raw onions and ripe tomatoes are all good sources.

Vitamins, Minerals, Amino Acids, Neurotransmitters.

Check Amino Acids By Scrolling Down Below Explaining More, How Everything Is Connected.

Below you will find where to buy supplements on amazon if you feel your diet is not sufficient.

Calcium.

The most common and least expensive type of supplemental calcium available is calcium carbonate. Although the citrate form is a bit more expensive, it is more easily absorbed, especially by older people who may have less stomach acid. And it is more than twice as bioavailable as calcium carbonate. Amazon Price £14.95 for 240 days supply.                                                                                                 

Click Here: Calcium Citrate.

Magnesium.

Magnesium is more important than calcium, potassium or sodium, and it regulates all three of them. This vital mineral plays an important role in over 1300 different biochemical reactions. Contrary to popular misconceptions, it is magnesium that is actually most important in building strong bones and preventing bone loss. Recent research has revealed that lack of this mineral may put your heart and your overall health at significant risk.  This research also found that a deficiency may be linked to cognitive dysfunction and mental decline.

Because of its importance I am suggesting that you take both Magnesium Glycinate and Magnesium Taurate:

Magnesium Taurate acts on GABA receptors in the nervous system to calm nerves and help with sleep.

Magnesium Glycinate is the most absorbable form of magnesium to prevent low body magnesium levels.

Remember magnesium deficiency is at very high levels here in the UK.

 Magnesium Taurate Amazon Price £39.00 for 180, capsules; for 180 days supply.

 Magnesium Glycinate Amazon Price £26.90 for 180, 400mg tablets

Magnesium Complex [ 1561 mg ] Chelated Magnesium Supplement – 400mg Elemental Magnesium Per Serving – Contains Magnesium Malate, Citrate, Oxide and Taurate

– 180 Vegan Capsule Supply; Amazon Price £16.99

To Protect Your Heart, Your Sodium to Potassium Ratio Is More Important Than Your Overall Salt Intake. Potassium is the third most abundant mineral in your body. Potassium is an incredibly important mineral and electrolyte, that’s involved in heart function, muscle contraction and water balance. Your body needs potassium to maintain proper pH levels in your body fluids. A high intake may help reduce high blood pressure, salt sensitivity and the risk of stroke. Additionally, it may protect against osteoporosis and kidney stones. Despite its importance, very few people around the world get enough potassium. A healthy adult should aim to consume 3,500–4,700 mg daily from foods. To increase your intake, incorporate a few potassium-rich foods into your diet, such as spinach, beet greens, potatoes and fish, such as salmon. A potassium deficiency is uncommon. However, most adults are not consuming enough of this important mineral. Potassium supplements are recommended at less than 100 mg per serving — just 2% of the daily recommendation. Taking too much of this mineral can cause excess amounts to build up in the blood, which is known as hyperkalemia. In some cases, this may cause an irregular heartbeat, called cardiac arrhythmia, which can be fatal. Compared to foods, potassium supplements are small and easy to take. Taking too many at once may overwhelm the kidneys’ ability to remove excess potassium.

Your sodium and potassium balance is important. Too little salt in your diet may be just as hazardous as too much.  Moreover, the balance between sodium and potassium may be a deciding factor in whether your salt consumption will ultimately be harmful or helpful. Current dietary guidelines recommend limiting your salt intake to anywhere from 1.5 to 2.4 grams of sodium per day, depending on which organization you ask. For a frame of reference, one teaspoon of regular table salt contains about 2.3 grams of sodium. When possible use Himalayan salt because that in addition to being naturally lower in sodium, it’s much higher in potassium compared to other salt—including other natural salt like sea salt.

Amazon Price £9.23 For 180 capsules supply will depend on your daily usage. But only 99 mg per serving.

Click Here: Potassium

Zinc.

Zinc sulfate and zinc oxide are among the most popular types of zinc to be sold, but they are definitely not the best. The largest portion of these two zinc varieties simply flush out of the body without much cellular absorption. Zinc orotate is a chelated form of zinc that is more readily absorbed by the body than any other zinc supplement available. Amazon Price £20.00 for 60 days supply.                      

Click Here: Zinc Orotate.

Copper.

The human body needs copper to properly utilize zinc, so zinc supplementation will yield poor results during a time of copper deficiency. Unfortunately, it is unsafe to supplement with copper directly. It is far too easy to overdose and to cause serious liver problems with direct copper consumption. The safe way to supplement with copper is to get it indirectly through chlorophyll supplements. Chlorophyll contains enough copper to make a huge difference, and it includes compounds that work with the copper for its best utilization. It is virtually impossible to get an overdose through chlorophyll, and it helps health in many other ways. Amazon Price £13.72 for 90 days supply.

Click Here: Chlorophyll.

Chromium
Dietary chromium has a low absorption rate, which becomes even lower with age, chromium deficiency can contribute to the development of diabetes and metabolic syndrome. Because adequate dietary chromium helps to maintain insulin sensitivity, chromium deficiency can contribute to the development of diabetes and metabolic syndrome. Even mild deficiencies of chromium can produce problems in blood sugar metabolism, and contribute to other symptoms such as anxiety or fatigue. 200 mcg a day is adequate unless you have type 2 diabetes a higher dose may be beneficial.
Amazon Price £14.79 for 360 days supply.
Click Here: Chromium Picolinate

Vitamin D3

The best form of Vitamin D3 is that it should incude Vitamin K2  Other than the Sun but if you are not getting the Sun.

Amazon Price £7.99 for 120 days supply.

Click Here: Vitamin D3  & Vitamin K2

Iron.

IRON Supplement For Energy & Immunity  Amazon Price £8.40 for 90 days supply.

Click Here: Iron.

Vitamin C

Vitamin C is needed for the growth and repair of tissues in all parts of your body. It is used to:

Form an important protein used to make skin, tendons, ligaments, and blood vessels

Heal wounds and form scar tissue

Repair and maintain cartilage, bones, and teeth

Aid in the absorption of iron

Vitamin C is one of many antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals.

Free radicals are made when your body breaks down food or when you are exposed to tobacco smoke or radiation.

The buildup of free radicals over time is largely responsible for the aging process.

Free radicals may play a role in cancer, heart disease, and conditions like arthritis.

The body is not able to make vitamin C on its own, and it does not store vitamin C. It is therefore important to include plenty of vitamin C-containing foods in your daily diet. Amazon Price £14.97 for 180 days supply.

Click Here: Vitamin C

Omega-3

The best Omega-3 supplements for mood support.

Eating cold-water fatty fish 3 to 4 times a week is better than any Omega-3 supplement. But if you are not able to.

It’s EPA, not DHA, that helps with mood.

Take 1000 mg of ‘unopposed EPA’ per day.

The mg of EPA minus the mg of DHA is the unopposed EPA in your fish oil pill.

Amazon Price £19.97 180 days supply.

Click Here: Omega 3 Triple Strength Fish Oil

​Prebiotics (Consider Prebiotics first before Probiotics.)

Prebiotics are the fiber that occur in a variety of foods and feed the healthy bacteria already living in your gut. “Prebiotics are, quite simply, indigestible food ingredients that stimulate the growth and maintenance of beneficial gut microbiota. Well “Indigestible by humans” is more accurate, because they are being digested by our host digestive system about 90% of prebiotic fiber makes it through the small intestine intact, and those microbial workhorses of our colons are doing all the work while we reap the benefits of beneficial gut microbiota. Prebiotic Foods: Chicory Root. Chicory root is popular for its coffee-like flavor. and of course the whole Chicory and Chicory greens, Dandelion Greens. Dandelion greens can be used in salads and are a great source of fiber, Jerusalem Artichoke, Garlic, Onions, Leeks, Asparagus, Bananas, Barley, Oats, Apples, Wheat bran, Flax seed, Seaweed. Every time you eat raw onions, garlic, asparagus and leeks, or dandelion greens or Jerusalem artichoke this helps the gut bacteria produce nutrients for your colon cells and leads to a healthier digestive system.

Probiotics (and healing your gut)

Probiotics? The bugs in your gut talk to your brain through the vagus nerve. This should possibility be at the top of this list because a lot of your neurotransmitters (‘happy chemicals’) are made in the gut.  If there is an imbalance of some sort in your gut, you’re probably in trouble. Gluten, dairy, sugar, stress, etc. can all interfere with healthy gut function. If you are not sure assume you have gut issues and start to fix it. This new approach is called psychobiotics. The bugs in your bowels also affect the metabolism of mood-regulating minerals like zinc and magnesium. We’re just starting to understand how the bugs in our gut affect our feelings. Here is a probiotic supplement that may help with mood. And consider response to mood-influencing probiotics can vary widely from person to person, depending on severity of gut microbiome disturbance, consistency of product use, availability of fiber in diet, and most importantly – whether the root cause of the mood issue was in the gut. For now, start with healing your gut – eliminate wheat and fructose from your diet. Eat more fermented foods, vegetables, and only take antibiotics if you doctor feels that you must. HealthAid MoodProbio. Formulated with 30 billion live, active cultures. Helps support positive mood balance.     Amazon Price £14.80 for 30 days supply.

Click Here: HealthAid MoodProbio

Iodine

Every thyroid molecule in your body has iodine attached to it.

And iodine can only come from your diet. Mostly wild seafood, seaweed and dairy. A little bit comes from iodized salt. But since so many people are cutting back on salt and so many more eat at restaurants where they don’t use iodized salt, iodine deficiency is coming back.

A lot of vegetarians and almost all vegans are deficient in iodine. Notice a trend?

Without enough iodine, you’re likely to have an under active thyroid. And an under active thyroid can make you feel tired and depressed.

Amazon Price £14.90 180 days supply.

Click Here: Organic Iodine from Sea Kelp

Both Sam-e and Creatine I would Say are the least important as if you are getting all the other Minerals And Vitamins, You will be producing your own Efficiently. The only thing I would say is if you are vegetarian or vegan consider it.

SAM-e

SAM-e the mood-balancing brain protector S−Adenosyl Methionine, SAM-e levels are low in individuals with mood concerns. And several studies show that it can have a positive effect. SAM-e (say Sammy) is made by our bodies…but to produce it, you need B-vitamins and methionine. Methionine is an amino acid found in meat. Vegans take note.

The recommended dosage is 400 to 800 mg taken twice a day. This can get very expensive. Most brands of SAM-e are fine. There are only a couple of factories in the world that make this stuff and most brands sell the same raw material – usually Italian made. SAM-e is generally pretty safe, but taking a lot of it without taking a B-complex or a good multivitamin is not a good idea, to be safe, take it with a multi, if you are not taking the vitamins individually.

Creatine

Creatine also works in a similar way to SAM-e. But I’m not aware of any comparisons between the two when it comes to efficacy.

In studies, people given creatine showed positive mood health.

And creatine has the advantage of being a lot cheaper than SAMe.

​In the above listings I have tryed to add as much information necessary to suit a wide range of people, but I would say the most important thing is the B Vitamins, Niacin B3, B6, B9, B12 in the forms mentioned above, (B5 Pantothenic acid, and B2 Riboflavin are also very important, they are not added here, because deficiencies of them are rare.) B1 Thiamine, will possibly be needed especially in the early days of recovery as deficiencies are common in alcoholics. any supplement you add after these basics should be according to how healthy your diet is, and your general health condition, you can for example decide to use the majority of the supplements, but you do not necessarly need to take them every day, on the days of the week you know that your diet is sufficient, you can miss those days and top up with supplements on the days when your diet is poor or especially times of illness or stress, do some research by yourself, giving yourself a better idea of what you are lacking and what you could benifit from, this is enough information to get started, but there is so much more information out there, once you have a basic understanding, you have a starting point to research more.

Take Inventory

I suggest you go over the foods that are good for certain things in physical health and also for certain neurotransmitters, making a list of foods to buy weekly that you actually enjoy, check out foods listed here on this page, and on Foods for the brain page, and over a few weeks say one month, this way you are not looking at this as a quick fix, do an inventory of what you eat each day in a Food Diary, after one month you have all the necessary information to see what you are possibly lacking in, from there you can make a decision if its possible for you to increase the correct foods or if taking a supplement is a better option.

The reason to look for vitamins and minerals individually is multivitamins don’t really count as health and mood-boosters. Because, they may not give you the right kind of vitamins and minerals and quantity of the nutrients you need. A good quality multivitamin and good B Complex vitamin is a start, but you will benefit much more if you prioritize your individual needs and take each separately being certain you are getting the correct dose.

If you have the budget to take all of these to support your diet, not necessarily needing to take them every single day especially on the days when your diet is very good, except for the B Vitamins, you should be one of the healthiest people on the planet. Decide for yourself what will benefit you the most.

If you were to take every single supplement I have listed on the Vitamins and Minerals page, The Vitamin B Supplement Stack and all the necessary vitamins and minerals listed but minus the Sam-e and Creatine unless you are vegetarian or vegan, and minus the HealthAid MoodProbio as I dont think it would be needed long term. And on the Amino Acids page all the amino acids listed, I done a calculation at present prices. Total initial outlay £454.83 Averaging out the price as different supplements have different length of supply, but mostly 180 days, 6 months supply. Bringing it to £75.80 monthly or £18.95 weekly. And if you were to decide to add on  Curcumin, Cinnamon, Chicory The 3Cs from the Lists of Foods page, it would only be an additional £2 to £3 weekly, if you do buy the Cinnamon listed no need to buy Chromium as this has the required daily dose in the Cinnamon supplement. All the benefits you would obtain from the herbal medicines, vitamins, minerals and amino acids for less than £20 per week, this is the benefit of stacking all the correct vitamins and minerals, amino acids and herbals at the correct dose, you would never get this in a multi vitamin or any stack formula, and like I have said before you would not necessary need to take them every single day especially on the days that your diet is very good. But decide for yourself which you need.

And there is the possibility if your diet is fairly good you would only need to take the supplements 3 to 4 days per week making this 1 years supply, and less than £10 per week.

It’s a lot of pills to take at once, for convenience you can sort out in a large compartment weekly pill sorter, so that you are preparing 7 days at a time, and its only necessary to take them on the days that your diet is not sufficient.

It is a large total initial outlay £454.83 for 6 months supply, but working out at less than £20 per week it’s worth the initial investment, for example you could stagger it over 3 weeks, the first week the vitamin Supplement Stack £134.78 and the second week all the minerals and other vitamins £200.09 and the third week the Amino acids £119.98. And dependant on what your diet is sufficient in will determine what you will benefit from.

I myself find it difficult to get all the foods necessary for a healthy diet into my once or twice weekly shopping, and into my diet. Of course we humans can survive on much less than what is absolutely necessary, but we will not be in peak condition or able to perform our day to day lives at peak performance. Everything we can do to help us get well and stay well, mentally, physically and spiritually is always worth the effort.

And if you become a Health Addict don’t worry about it too much, I am fairly certain it will do you more good than harm!

Being a Health Addict is a much better alternative than the insanity of drinking or using to try and feel right in other words trying to fix our neurotransmitters. Working the 12 Step Program, or which ever program of recovery we choose individually, and taking care of our dietary needs is a good direction towards Mental, Physical and Spiritual Wellbeing.

Points To Consider.

We only need to watch the news or read the newspapers, to hear how unhealthy the population is in general, not only people in recovery from alcoholism and addictions, but there is very large numbers of the population dealing with obesity, diabetes, dementia, alzheimer’s and many more health problems that are related to lifestyle and diet. So whatever measures we take in recovering our health and prevention from Illness can only bring positive outcomes.

Regarding this Page: Food For The Brain And Spirituality.

I put this page together gathering the information on dietary needs for a sustainable recovery, primarily to put it to use in my own life, and with the added benefit of sharing it with others in recovery, hoping others will find at least some of this information useful to them, I was quite diligent with my research, but I would suggest further researching by yourself regarding which information is applicable to your individual needs.

About Amino Acids And our Diet.

And How Neurotransmitters are made.

English biochemist Frederick Gowland Hopkins, born in Eastbourne, Sussex, in 1861 went to college to pursue a degree in chemistry, and later studied medicine at Guy’s Hospital in London. He conducted research in toxicology, physiology, and chemistry, and in 1901 he discovered the amino acid tryptophan. For the next several years, he continued to study diet and its effect on the body’s metabolism. After further research, he concluded that essential amino acids, which the body needs to produce its own proteins, are not made by the body but must be consumed as part of the diet. He further noticed that rats fed an artificial diet — even though it contained the proper balance of protein, fat, carbohydrates, minerals, and water — they became sickly and failed to grow. But when he added a little cows’ milk to the rats’ diet, they grew and thrived. This led to his discovery that there are elements in food that animals need to survive and thrive. He called these “accessory nutrient factors,” but we know them today as vitamins. He published papers on the subject in 1906 and 1912, and was awarded the Nobel Prize in 1929 for his discovery, a prize he shared with fellow researcher Christiaan Eijkman.

An essential amino acid, or indispensable amino acid, is an amino acid that cannot be made from scratch by the body, and thus must be supplied in its diet. The nine amino acids we cannot synthesize are phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine.

Six other amino acids are considered conditionally essential in the human diet, meaning their synthesis can be limited under special conditions, such as prematurity in the infant or individuals in severe catabolic distress. These six are arginine, cysteine, glycine, glutamine, praline, and tyrosine.

Five amino acids are dispensable in humans, meaning they can be synthesized in sufficient quantities in the body. These five are alanine, aspartic acid, asparagines, glutamic acid and serine.

Humans can produce some of the 20 amino acids. The others must be supplied in the food. Failure to obtain enough of even 1 of the essential amino acids, those that we cannot make, results in degradation of the body’s proteins–muscle and so forth–to obtain the one amino acid that is needed. (basically getting the particular amino acid needed from your own muscle and body). The human body does not store excess amino acids for later use–the amino acids must be in the food every day.

The amino acids that humans can produce are alanine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine and tyrosine. Tyrosine is produced from phenylalanine, so if the diet is deficient in phenylalanine, tyrosine will be required as well.

The essential amino acids are arginine (required for the young, but not for adults), histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. These amino acids are required in the diet. Plants, of course, must be able to make all the amino acids. Humans, on the other hand, do not have all the enzymes required for the biosynthesis of all of the amino acids.

1. Eggs are considered a complete protein, which means they contain all the protein the body needs, including each of the nine essential amino acids. It is reported that the quality of egg protein is so high that scientists use the egg as a baseline to measure the quality of protein in other foods.

2. Animal meats such as beef, pork, chicken and turkey are complete proteins.

3. Fatty fish such as salmon, tuna, herring and sardines are also rich in omega-3 fatty acids, which may have benefits in protecting against heart disease. Fish are abundant in the essential amino acids isoleucine, lysine and methionine.

4. Soybeans are the only plants considered a complete protein high in isoleucine, lysine, methionine, tryptophan and valine. Tofu, edamame, soy nut, miso or even soy milk are all good sources of the nine essential amino acids–and have the added benefit of being low-fat. Recent research has indicated that sometimes soy in the diet may be harmful, however. Soy may affect the thyroid hormone levels in infants and may stimulate tumor growth in patients with hormone-sensitive cancers due to its estrogen-like properties.

5. Quinoa is a seed rich essential amino acids. It is the perfect source of protein for vegans as, not only is it a complete protein, it is packed with the essential amino acid Lysine, which is fundamental to tissue development and repair.

6. Nuts and legumes such as peanuts are abundant sources of amino acids. Walnuts, almonds, brazil nuts, cashews and peanuts are all rich sources of the essential amino acid L-arginine. Arginine is known to boost immune function, assist in muscle metabolism and muscle mass and enhance collagen production and bone growth. Almonds and cashews are also top sources of isoleucine, another essential amino acid that stabilizes blood sugar and increases energy. Almonds and peanuts also boast high levels of the amino acid phenylalanine, which is thought to enhance mood.

Avoid falling into the world of `nutritional medicine’ and vitamin supplements; these are only a substitute for what is really needed: weight control, regular exercise, and a carefully balanced nutritious dietary plan for the long term.

 But supplements are beneficial for us especially if in early recovery and convalescing and also in the case of those of us who, just no matter how much we try have a difficult time maintaining a healthy diet. It’s a decision we need to make individually based on how healthy a diet we are able to maintain.

A supplement like Ajipure 9 Essential Aminos Formula will be beneficial for all round health especially if you are vegetarian or vegan, or in early recovery and convalescing.

For therapeutic benefits the main other supplements to add to this especially if you feel you are not getting sufficient amounts in your diet. Or just for therapeutic benefits, especially if you are in early recovery and convalescing.

Amino Acid: DLPA (DL Phenylalanine)
All compounds in nature come in two forms, the L form and the D form. These are mirror images of each other biochemically. The L form is typically the more active form. DLPA contains both forms together. The L form is the building block for the neurotransmitter Dopamine. Dopamine is responsible for feelings of pleasure, focus, attachment and remorse as well as fine muscle movement. The D form works to inhibit the enzymes that break down “opioids” in the brain. Opioids are like endorphins and produce a sense of well-being and calm. If the enzymes that break them down are not as active due to the action of D Phenylalanine then the opioid activity increases and the person has a greater sense of internal calm.
Foods high in phenylalanine foods include soybeans, cheese, nuts, seeds, beef, lamb, chicken, pork, fish, eggs, dairy, beans, and whole grains.
 

For Alcohol Withdrawal and Early Recovery: DLPA has the unique ability to simultaneously alleviate pain and enhance motivation. As an amino acid precursor to natural chemicals made by your body, it is not a drug, and it does not have addictive potential.

Amazon Price £17.95 for 90 days supply.

Click Here: For DLPA (DL Phenylalanine)


Amino Acid: L-Glutamine
Again the L form is the active form of the amino acid Glutamine. Glutamine is the building block for Gama Amino Butyric Acid (GABA). GABA is the major calming neurotransmitter in the brain. If GABA levels are sufficient the person feels calm, thoughts are connected and logical. If GABA levels are low the person feels anxious, thoughts fly from one thing to another, heart races etc. They experience the typical fight or flight syndrome.
Foods high in glutamine includes especially the protein-rich foods like beef, chicken, fish, dairy products, eggs, vegetables like beans, beets, cabbage, spinach, carrots, parsley, vegetable juices and also in wheat, papaya, brussel sprouts, celery, kale and fermented foods.
 

For Alcohol Withdrawal and Early Recovery: Recovering alcoholics do well when taking supplements in early sobriety, particularly L-Glutamine. L-Glutamine is an amino acid that occurs naturally in the body and is not addictive. Acute withdrawal is characterized by severe glutamate-GABA imbalance. The problem with relying on sugar to quench alcohol cravings is that sugar prompts the release of insulin, which robs the bloodstream of sugar and leads to escalating sugar and/or alcohol cravings. By consuming L-glutamine, many people can eliminate alcohol cravings while avoiding the roller coaster of hypoglycemia that so many alcoholics succumb to. Amazon Price £18.95 for 180 days supply.

Click Here: For L-Glutamine


Amino Acid:Tryptophan rather than 5HTP (5 Hydroxy Tryptophan)
5HTP is extracted from a seed known as Griffonia. It is not manufactured, but is the pure extract of the plant seed. 5HTP is the immediate building block for Serotonin in the brain. Serotonin provides numerous calming and stabilizing actions in the brain and body. Serotonin deficiency has been described as a form of depression.
Tryptophan, unlike 5-HTP, is an essential amino acid, which the body also uses to create proteins, vitamins (niacin), and enzymes. Tryptophan can be readily converted to 5-HTP as needed, but 5-HTP, on the other hand, cannot replace Tryptophan.
It’s a personal choice but I would say Tryptophan rather than to 5-HTP.
As uncontrolled or excess serotonin levels can also be a factor in an illness related to the overabundance of serotonin, known as Serotonin Syndrome, especially if you are taking certain types of antidepressants.
Foods high in tryptophan are most protein-based foods. It is particularly plentiful in chocolate, oats, dried dates, milk, yogurt, cottage cheese, red meat, eggs, fish, poultry, sesame, chickpeas, almonds, sunflower seeds, pumpkin seeds, buckwheat, spirulina, and peanuts.
 

For Alcohol Withdrawal and Early Recovery: Alcohol destroys the essential precursor amino acids we need, which is probably why alcoholics seem so emotionally muddled and depressed.  Without adequate amino acid conversion, neurotransmitters are no longer produced in sufficient amounts; this deficiency causes ‘emotional’ symptoms, including depression.


The two major neurotransmitters involved in preventing depression are serotonin (converted from the amino acid l-tryptophan and norepinephrine (converted from the amino acids l-phenylalanine or DLPA (DL Phenylalanine) and l-tyrosine). You can re-supply these vital neurotransmitters and reverse depression through a very good diet with the foods listed for each amino acid or by taking daily amino acid supplements, or by supplementing an average diet.


Your symptoms will determine which amino acid you will take for depression: tryptophan if your symptoms are sleeplessness, anxiety, or irritability; or l-tyrosine and l-phenylalanine or DLPA (DL Phenylalanine) if your symptoms are mood swings, lack of concentration, lack of motivation, lethargy, fatigue, sleeping too much, or feelings of immobility.

(l-tyrosine is a conditionally essential amino acid and in most cases additional supplements shouldn’t be necessary.)

If you are suffering from depression though and the symptoms are the latter description, you can get it Here: L- Tyrosine taking along side the above DLPA (DL Phenylalanine)

Food Sources: You can get tyrosine from a wide variety of protein-rich foods. Chicken and turkey are good meat choices. Tyrosine-rich dairy foods include milk, cheese, yogurt and cottage cheese. Other tyrosine-containing foods are peanuts, almonds, avocados, bananas, pumpkin seeds and sesame seeds.

Click Here: For Tryptophan

Amino Acid: L-Theanine
L-Theanine for Anxiety – Self Medicating Anxiety with Tea.
One way it promotes relaxation is by reducing sympathetic nervous system activation in stressful situations. Theanine has neuroprotective effects – it protects the brain from excess glutamate toxicity. It is an antioxidant and it inhibits lipid peroxidation. Both black and green teas have strong antioxidant properties. You need to drink around 8 cups of black tea to obtain a therapeutic level of 200mg daily milk being added is fine it doesn’t effect the L-Theanine level. Different brands of teas contain different level, but for example PG Tips decaffeinated contains the highest level of all the teas even higher than the regular PG Tips, they are not sure why, but it is much easier to drink 8 cups of decaffeinated, other than that, taking a L-Theanine supplement is beneficial.

Amazon Price £7.90 for 90 days supply.

Click Here: For L-Theanine

Amino Acids

If your diet is very good you will need none of these, if your diet is average the 9 essentials will be beneficial, if your diet is very poor I would consider using all of these for a healthy body and especially good production of neurotransmitters. At least for a period of time until you are able to have a healthy diet and are in good general health.

And of course what I have discussed previously on Vitamins and Minerals.

Metabolic Co-Factors for Amino Acids as Precursor to Neurotransmitters.
 
Vitamin B-6, Folate, Magnesium and Calcium, are used to facilitate the conversion of these amino acids and other ingredients into their specific neurotransmitters and/or work to facilitate the release of neurotransmitters more effectively.

And Again I Will Clarify!

Avoid falling into the world of `nutritional medicine’ and vitamin supplements; these are only a substitute for what is really needed: weight control, regular exercise, and a carefully balanced nutritious dietary plan for the long term.

But supplements are beneficial for us especially if in early recovery and convalescing and also in the case of those of us who, just no matter how much we try, have a difficult time maintaining a healthy diet. It’s a decision we need to make individually based on how healthy a diet we are able to maintain.

If you were to take every single supplement I have listed on the Vitamins and Minerals page, The Vitamin B Supplement Stack and all the necessary vitamins and minerals listed but minus the Sam-e and Creatine unless you are vegetarian or vegan, and minus the HealthAid MoodProbio as I dont think it would be needed long term. And including the Amino Acids all the amino acids listed, I done a calculation at present prices. Total initial outlay £454.83 Averaging out the price as different supplements have different length of supply, but mostly 180 days, 6 months supply. Bringing it to £75.80 monthly or £18.95 weekly. And if you were to decide to add on Curcumin, Cinnamon, Chicory The 3Cs from the Lists of Foods page, it would only be an additional £2 to £3 weekly, if you do buy the Cinnamon listed no need to buy Chromium as this has the required daily dose in the Cinnamon supplement. All the benefits you would obtain from the herbal medicines, vitamins, minerals and amino acids for less than £20 per week, this is the benefit of stacking all the correct vitamins and minerals, amino acids and herbals at the correct dose, you would never get this in a multi vitamin or any stack formula, and like I have said before you would not necessary need to take them every single day especially on the days that your diet is very good. But decide for yourself which you need.

And there is the possibility if your diet is fairly good you would only need to take the supplements 3 to 4 days per week making this 1 years supply, and less than £10 per week.

​It’s a lot of pills to take at once, for convenience you can sort out in a large compartment weekly pill sorter, so that you are preparing 7 days at a time, and its only necessary to take them on the days that your diet is not sufficient.

​I myself find it difficult to get all the foods necessary for a healthy diet into my once or twice weekly shopping, and into my diet. Of course we humans can survive on much less than what is absolutely necessary, but we will not be in peak condition or able to perform our day to day lives at peak performance. Everything we can do to help us get well and stay well, mentally, physically and spiritually is always worth the effort. 

Published by John. A member of Alcoholics Anonymous. Self confessed Health Addict.

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