The Self-Care plan for nutrition is quite simple. It involves just a few additional suggestions.
Supplementation for Phospholipid Membrane Support
If you scored over 5 on the “Fatty Acids” quiz on page 85, increase your in-take of phospholipids by taking the following:
PS (phosphatidylserine), 200 mg twice a day with meals for two months, after two months reduce to 100 mg twice a day with meals.
GPC (glycerophosphocholine) or CDP-choline, 1,200 mg three times a day with meals for two months, after two months reduce to 400 mg three times a day with meals
Supplementation with Amino Acids to Optimize Neurotransmitters
Remember that all of your neurotransmitters are built out of amino acids, the building blocks of protein. Eating protein with each meal helps supply adequate amino acids for you to make all your neurotransmitters. Supplementing these amino acids can, in many cases, help you overcome the neurotransmitter deficiencies that may be leading to your mood problems and brain dysfunction.
You should start by supporting one neurotransmitter at a time. Start with the neurotransmitter you scored highest on in the quizzes.
For example, if you scored highest on the serotonin deficiency quiz, start with serotonin support. You can slowly add support for each additional neurotransmitter if your symptoms persist. Try the support for one neurotransmitter for one week, and then add support for the next one the following week (while continuing your previous regimen) until you have achieved the balance you desire.
SPECIAL CONSIDERATIONS FOR AMINO-ACID THERAPY
|
1.
Since many neurotransmitters are often out of balance, multiple supplements are often necessary.
|
2.
Start with one neurotransmitter support program at a time. Give each new neurotransmitter support program one week to work before adding the next.
|
3.
It is best to start with the inhibitory neurotransmitter support (serotonin and GABA) and then after a week or two move to the excitatory support (dopamine and acetylcholine).
|
4.
Amino-acid therapy can usually safely be used with psychiatric medication with one exception—monoamine oxidase inhibitors (Parnate, Nardil, Marplan). However, combining medication with amino-acid therapy should be done with the supervision of a physician who understands amino acids and psychotropic medications.
|
5.
Using amino acids helps prevent the depletion of neurotransmitters and can often help people wean off medications.
|
6.
Amino-acid therapy often works quickly and you may notice effects within days to weeks.
|
7.
You should continue the therapy for a total of six months before slowly weaning yourself off the amino acids. You may not need them after that.
|
Serotonin Support
You can either take 5-HTP or tryptophan to support your serotonin level. Try:
5-HTP (5-hydroxytryptophan), 50 mg twice a day, once in the afternoon and once before bed. Add an additional 50 mg in the afternoon and at bedtime every three days until you get to a maximum dose of 150 mg once in the afternoon and once before bed.
Or,
Take tryptophan, 500 mg once in the afternoon and once before bed.
Take these on an empty stomach (one hour before or two hours after meals).
Remember, use either 5-HTP or tryptophan, not both.
If you are taking an SSRI or antidepressant, check with your healthcare provider before taking 5-HTP or tryptophan.
To help you sleep, you can also try:
1 to 3 mg of melatonin before bed to help with sleep if needed.
GABA Support
Take GABA, 500 mg once mid-afternoon and once before bed.
Take theanine, 200 mg once in the morning and once before bed. (This is the amino acid from green tea.)
GABA and Theanine complement each other.
Dopamine Support
Take L-tyrosine, 500 mg once before breakfast, once mid-morning, and once mid-afternoon. After three days increase to 1,000 mg before breakfast, mid-morning, and mid-afternoon.