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The best food-mood-nutrient topics of 2017

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As we move into 2018, it’s time to recap and share the best of 2017 – from both blog posts and facebook posts. Hopefully these topics have helped you move forward as you address your anxiety symptoms and will help you (and your clients/patients if you’re a practitioner) take even bigger leaps as you move into 2018!

Most popular blog posts

Here are the most popular blog posts of 2017, based on comments and questions. If you have already read one of these and found it interesting at the time of publication, it’s worth a re-read for all the valuable comments/questions and my feedback.

Collagen and gelatin lower serotonin: does this increase your anxiety and depression?

I see everyone raving about gelatin and collagen – and rightly so – they have amazing health benefits. However, no-one is addressing the fact that gelatin is actually used in tryptophan-depletion studies to lower serotonin.

Some people get more anxious and depressed when consuming collagen, some do just fine and some even use it to lower their serotonin. Many need to use it with added tryptophan. I recently made some additional updates to this blog and have more to add so stay tuned for more on this topic.

How much GABA should I use and which GABA product is best?

There is no simple answer! It requires a blog post to provide a good answer because we are all unique, have different needs and these needs can even differ at different times depending on the issue and what is going on in our lives at the moment.

My Kid is Not Crazy and PANS/PANDAS awareness day 2017

PANDAS (Pediatric Autoimmune Neuropsychiatric Disorders Associated with Streptococcal Infections) occurs when strep triggers a misdirected immune response results in inflammation on a child’s brain. In turn, the child quickly begins to exhibit life changing symptoms such as OCD, anxiety, tics, personality changes, decline in math and handwriting abilities, sensory sensitivities, restrictive eating, and more.

Anxiety, compulsive thinking, counting behaviors: gluten, tryptophan and inositol

Today I’m going to share my feedback on a question I received on how to approach working with a child with anxiety, compulsive thinking and counting behaviors in the hope it can help you or someone you know (or are working with if you’re a practitioner)

DPA for weepiness, pain and comfort and reward eating

This amino acid is a favorite with so many of my clients because it helps with [weepiness, pain and comfort and reward eating] by boosting your endorphins and when you chew a capsule you feel like you just got a big hug.

How to Beat Anxiety and Resolve Panic Attacks with Targeted Amino Acids: Wellness Mama podcast

I share my wonderful interview with Katie, the “Wellness Mama”. We talk about my favorite topic: How to Beat Anxiety and Resolve Panic Attacks with Targeted Amino Acids, with some extra questions about pregnancy and nursing that I’m not often asked about.

GABA for the physical-tension and stiff-and-tense-muscles type of anxiety

I’m going to review some GABA products for the physical-tension and stiff-and-tense-muscles type of anxiety, and share some additional resources for you….

I share that sublingual is best, do a trial and start low, my favorite GABA products and when it works and when it doesn’t.

Tryptophan for the worry-in-your-head and ruminating type of anxiety

I’m going to review some tryptophan products for the worry-in-your-head and ruminating type of anxiety… Lidtke is the only brand of tryptophan that I recommend simply because I see it work so well and because of quality issues with tryptophan in the past.

I also share when to use tryptophan and when to use GABA, and tryptophan for PMS.

GABA: an amino acid supplement for neurotransmitter support and anxiety relief

I recently attended the first international meeting of International Society for Nutritional Psychiatry Research and was honored and thrilled to present my poster – GABA: an amino acid supplement for neurotransmitter support and anxiety relief Because you were not able to be there, here are the contents of my poster word for word.

How GABA eases agonizing rectal pain and spasms in under 2 minutes

Proctalgia fugax is described as a condition that leads to rectal spasms and sharp fleeting pain in the lower rectum or anus. In some people it can be more than fleeting and is often described as excruciating and agonizing.

I have experienced this awful anal sphincter spasm and pain myself so I want to shine some light on this condition and offer the simplest and most effective solution: oral and sublingual GABA. It works to completely eliminate the pain in 1-2 minutes! And it can also be used to prevent a full-on spasm if you catch it in advance.

Migraines, Anxiety and Antiphospholipid Syndrome: on the Chronic Headache & Migraine Summit

The autoimmune condition called Antiphospholipid Syndrome (APS) is one of many possible contributing factors for both migraines and anxiety.

Cognitive impairment, strokes and livedo reticularis is common.

GABA protects against hypothyroidism caused by fluoride and reduces anxiety

To the best of our knowledge, this is the first study to establish the therapeutic efficacy of GABA as a natural antioxidant in inducing thyroprotection against fluoride-induced toxicity.

GABA for children: ADHD, focus issues, irritability, anxiety and tantrums

My daughter hasn’t been diagnosed with ADHD but has a lot of ADHD qualities. We were having a huge amount of behavior problems as she is getting older (she’s 11). I did some research and went to the health food store and bought a bottle [of GABA Calm]. At this point I was mentally exhausted from all the fighting and drama at home and at school. I was desperate and didn’t want to put her on any hard medication.

She has had amazing behavior at school and at home since giving it to her. She’s almost like different child. GABA has truly changed our life. She’s been taking it for almost 2 months.

Anxiety: when to use GABA and tryptophan and how much to use

When you have anxiety it can be confusing trying to figure out the root cause. I like to start by assessing for low GABA and low serotonin because when you address these with targeted individual amino acids you typically see results right away and feel hopeful (and now have time to look for other root causes like gluten issues, high cortisol, gut issues, dietary changes etc).

But there may still be some confusion about when to use GABA and when to use tryptophan and how much of each of these amino acids to use.

Vulvodynia: oxalates, GABA, tryptophan and physical therapy

I just listened to the webinar talking about oxalates. I was shocked and delighted to hear the mention of the connection between high oxalates and vulvodynia.

Research shows there is serotonin involvement with vulvodynia and SSRIs are often prescribed, as are benzodiazepines. My recommendation is trials of tryptophan and/or GABA.

Seriphos Original Formula is back: the best product for anxiety and insomnia caused by high cortisol

If you have high nighttime cortisol (as measured by an adrenal saliva test) it can cause insomnia and anxiety. Using 1-3 x Seriphos about 1-3 hours before the high cortisol is the best way I know for lowering the high cortisol and providing relief.

The product was reformulated and didn’t work like it used to and then the original formula was brought back.

GABA takes some of the anxiety edge away and now I want to add tryptophan: how do I do this?

I would say this – ask yourself what low GABA anxiety symptoms (this is the physical anxiety) have improved with the GABA and how much (rate each one before – out of 10; and what are they now – out of 10). From your question it sounds like they could improve more – so if we were working together I’d continue to increase GABA before adding something new.

The most popular facebook posts

And here are some of the most popular Facebook posts on TrudyScottAntianxietyFoodSolution (based on comments and shares). Many of these link to other sources like the research or other blogs with additional information. Most of them have a great back and forth discussion on the Facebook post so feel free to join in there.

Canola oil linked to worsened memory and learning ability in Alzheimer’s

Canola oil is one of the most widely consumed vegetable oils in the world, yet surprisingly little is known about its effects on health. Now, a new study published online December 7 in the journal Scientific Reports by researchers at the Lewis Katz School of Medicine at Temple University (LKSOM) associates the consumption of canola oil in the diet with worsened memory, worsened learning ability and weight gain in mice which model Alzheimer’s disease. The study is the first to suggest that canola oil is more harmful than healthful for the brain.

Canola oil is not something I’ve ever recommended and I’m really glad to see this research. You have to read labels because it’s in a lot of salad dressings and processed foods!

Nestle to buy vitamin maker Atrium Innovations for $2.3 billion

The following brands are now owned by Nestle: Garden of Life, Douglas Laboratories, Pure Encapsulations.

This is not good! Other than the fact that the formulations will likely be changed, there is much to be said about Nestle and their ethics.

The Big Vitamin D Mistake

This could lead to a recommendation of 1000 IU for children <1 year on enriched formula and 1500 IU for breastfed children older than 6 months, 3000 IU for children >1 year of age, and around 8000 IU for young adults and thereafter. Actions are urgently needed to protect the global population from vitamin D deficiency.

Do you use a zinc supplement every day?

1) how much and what form? and with or without copper?
2) how did you decide to add zinc (or was it recommended by a practitioner)
3) how did you assess your zinc status (alk phos? zinc challenge/tally? mood symptoms? white flecks on nails? poor digestion? pyroluria questionnaire? blood work? other?)
4) how it helps you? (less anxious? more social? less depressed? less cravings? better digestion? better skin? less aches/pains? better blood sugar control? less PMS/hormone symptoms? better adrenal health? better immunity? other?)

Scary new information about benzodiazepine deaths

The five most frequently occurring drugs found in decedents were ethyl alcohol (5,318), benzodiazepines (5,167, including 1,851 alprazolam occurrences), cocaine (2,882), cannabinoids (2,292), and morphine (2,040).

With teen mental health deteriorating over five years, there’s a likely culprit

In a new paper published in Clinical Psychological Science, my colleagues and I found that the increases in depression, suicide attempts and suicide appeared among teens from every background – more privileged and less privileged, across all races and ethnicities and in every region of the country. All told, our analysis found that the generation of teens I call “iGen” – those born after 1995 – is much more likely to experience mental health issues than their millennial predecessors.

What happened so that so many more teens, in such a short period of time, would feel depressed, attempt suicide and commit suicide? After scouring several large surveys of teens for clues, I found that all of the possibilities traced back to a major change in teens’ lives: the sudden ascendance of the smartphone.

Gabapentin and pregabalin are as problematic as benzodiazepines

Crippling toll of the new valium that’s ruining the lives of MILLIONS

Can you relate to the term high-functioning anxiety?

Busy and in control. High-achieving and perfectionistic. Driven by details and order in a desperate attempt to calm racing thoughts, worry, and the fear that invade every ounce of the mind and body. An over-thinker with a tendency to perseverate, dwell, and stew on everything.

I used to be like this before the panic attacks and it’s a big clue that it’s time to do something about it but too often we push and push and push and then it gets really bad. I would love to be able to reach women (and men) at this stage before it gets really bad!

Great article about squatting and the benefits

How often do you squat? and do you use a device like the Squatty Potty?

Screen time might boost depression, suicide behaviors in teens

A new study finds that teens, especially girls, who spend several hours per day on phones and tablets are more likely to be depressed and have suicide-related outcomes.

When it comes to cravings, addiction and appetite we have this research supporting the use of glutamine

– Glutamine and glutamatergic metabolism is a factor in cravings and alcohol dependence
– A combination of tyrosine, lecithin, glutamine and 5-HTP helped withdrawal syndromes and mental symptoms in detoxified heroin addicts
– Glutamine has been shown to decrease secretion of ghrelin, the hormone that impacts appetite regulation. High levels of ghrelin appear to make high-calorie foods look more appealing.

Why the vaginal mesh scandal could be ‘bigger than thalidomide’

More than 92,000 women had vaginal mesh implants between 2007 and 2015 in England, and about one in 11 is said to have complications. More than 800 of these women are now taking legal action against the NHS and mesh manufacturers.

Please be aware of the dangers of vaginal mesh (and other procedures that use mesh) – it’s something I’ve always warned my clients about and it needs to become common knowledge

Do you take probiotics on a daily basis and do they help? Have you had to stop taking probiotics because of any adverse effects?

Melatonin–estrogen interactions in breast cancer

Individualized protocols in Dr. Nalini Chilkov’s OutSmart Cancer system include melatonin at 10-20mg at bedtime (to match nature’s cycling of melatonin…not for sleep issues) . MANY breast cancer patients have low or aberrant melatonin patterns.

The anti antidepressant. Depression affects 16 million Americans.

One third don’t respond to treatment. A surprising new drug may change that: ketamine.

I’m quite surprised how many women who are smart and savvy when it comes to eating and natural health continue to color their hair (or straighten or perm or treat).

I’m curious if you are one of those people ? And if yes why? Do you know the risks or would you just prefer not to know?

Excellent article on toxic sunscreen ingredients

I have always avoided conventional sunscreens and teach my clients about this but wish more people were aware of these issues. It’s not just sunscreens either…so many skin care products, makeup, hair products and household products have ingredients that are endocrine disrupters, cause DNA and oxidative damage and affect our health – both physically and mentally! What sunscreen do you use?

My favorite protein powder

I love this one because _______. I use it in these ways ______, _______, ________.

Right now my favorite protein powder is a pea protein (made by Nuzest). I love this one because it’s gluten-free, dairy and soy free, GMO-free and is pea only (no other ingredients!). I just found out it’s also available in USA and other countries.

My favorite healthy protein bar

I love it because _______ AND/OR I tried ______ and don’t like it because ________. My clients are always looking for protein bars for a quick healthy snack but so many are loaded with sugar OR don’t have enough protein and fat OR are full of processed soy OR contain a ton of nuts OR aren’t gluten-free.

Thank you for being such a huge part of this community, for sharing your stories and successes and for offering words of encouragement to others in the community. Thank you too, for asking your questions. Keep the questions coming – they keep me on my toes and help me to learn too!

I’d love to hear how the above topics have helped you and what topics you’d like me to cover in 2018, plus which areas you’d like me to take an even deeper dive into.

Nutrition solutions for psychological stress after a natural disaster

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There is much that can be done nutritionally in support of psychological stress and PTSD (post-traumatic stress disorder) during and after a natural disaster. I’ve written this blog for you if you’ve been impacted by the recent storm and flooding due to Hurricane Harvey in the Houston area (the pictures of people returning home are so sad), and for everyone impacted by Irma and about to be impacted by Irma. This is for you if

  • you had to be rescued and had to evacuate your home, are displaced and/or saw neighbors in trouble, have lost your belongings and home – and anything else that may have happened during this natural disaster
  • you have been involved in on-the-ground rescue efforts or working online helping with rescue efforts and you have working long hours, not getting enough sleep and likely not eating well
  • you had a loved one in trouble and feared for their lives
  • and if you’re on observer feeling distressed by what you have witnessed

You may be feeling on edge and anxious about the future, fearful about losing your job, worried about expenses and the chemical soup of flood waters you were exposed to, exhausted and yet not able to sleep, feeling overly emotional and weepy, having nightmares and flashbacks and feeling frazzled.

I wasn’t even in Texas and my contribution was a very small one, helping online rescue efforts from Australia via a volunteer rescue group created by McCall McPherson, but I felt really burned out after just a few days and quite distressed by some of the rescues we were trying to facilitate. I have had to really walk my talk and implement some of what I’m sharing here even though I would consider myself resilient because my nutrient balance is good.

B-Complex for everyone

My first recommendation is a B complex and if this is all that can be managed it would be my first choice for everyone. In fact, if you live in an area prone to hurricanes, flood, fires etc. I’d recommend being on a B complex all the time.

My colleagues Bonnie Kaplin and Julia Rucklidge published this paper in 2015: A randomised trial of nutrient supplements to minimise psychological stress after a natural disaster. They share that:

After devastating flooding in southern Alberta in June 2013, we attempted to replicate a New Zealand randomised trial that showed that micronutrient (minerals, vitamins) consumption after the earthquakes of 2010-11 resulted in improved mental health. Residents of southern Alberta were invited to participate in a study on the potential benefit of nutrient supplements following a natural disaster.

Fifty-six adults aged 23-66 were randomised to receive one of the following for 6 weeks:

  1. vitamin D as a single nutrient
  2. a B-Complex formula or a
  3. broad-spectrum mineral/vitamin formula

The study participants monitored changes in depression, anxiety and stress via self-reporting. All of the above 3 groups showed substantial decreases on all measures. However, those consuming the B-Complex and the broad-spectrum mineral/vitamin formula showed significantly greater improvement in stress and anxiety compared with those consuming the vitamin D alone, with the results being similar for the group using the B-Complex and the broad-spectrum mineral/vitamin formula.

The authors report that:

The use of nutrient formulas with multiple minerals and/or vitamins to minimise stress associated with natural disasters is now supported by three studies.

Further research should be carried out to evaluate the potential population benefit that might accrue if such formulas were distributed as a post-disaster public health measure.

I would love to see either a B-Complex or broad-spectrum mineral/vitamin formula be given out to everyone as part of relief efforts for all natural disasters.

The B-Complex used in the study was made by Douglas labs but other similar B-Complex products would be fine too.  I happen to use Designs for Health B Supreme with my clients.

The broad-spectrum mineral/vitamin formula in the study was EmpowerPlus made by TrueHope.

From: A randomised trial of nutrient supplements to minimise psychological stress after a natural disaster

Vitamin D based on levels

In the above study, some participants in the vitamin D group did see benefits and it’s likely to have been those who were low in vitamin D at the time of the flooding since other research supports a connection between low vitamin D and anxiety and depression. I like to see vitamin D results before recommending supplementation.

Serotonin, GABA and endorphin support based on symptoms and a trial

As well as a B-complex and/or vitamin D, I’d also consider the following neurotransmitter support on a case by case basis, and after doing the amino acid questionnaire and a trial of each amino acid:

  • Serotonin support with Lidtke tryptophan or Lidtke Tryptophan Complete or Lidtke Combat Stress (a tryptophan product formulated for stress support) – especially if you’re feeling sad, worried, resolving to try and feel positive, imagining the worst, feeling fearful and having problem sleeping. I blogged about tryptophan products last week.
  • GABA support for physical tension and an increased need to self-medicate with alcohol in order to stay calm. New research shows that reduced plasma levels of GABA observed in PTSD could be considered as a possible biomarker for PTSD severity. This is not something I typically look at but it’s something I will be considering going forward. I blogged about some specific GABA products earlier this week.
  • Endorphin support with Lidtke DPA if you’re feeling especially emotional and weepy.

Serotonin and GABA play a role in stress resilience and when we have enhanced stress resilience mechanisms we have the ability to adapt more successfully to stressful situations like natural disasters.    

Additional adrenal support if needed

The adrenals are part of the hypothalamic-pituitary axis (HPA) and also need nutritional support after stress and trauma. I recommend a good adrenal support product with rhodiola, Vitamin C, pantothenic acid, eleuthero and ashwagandha. Designs for Health Adrenotone is a good product.

If it’s known that cortisol levels are high then the addition of Seriphos and/or a lactium product (such as Biotics Research De-Stress) helps to lower high cortisol, reduce anxiety and help with insomnia.

Additional pyroluria support if needed

It is well known that pyroluria symptoms are made worse in times of heightened stress. If you are on protocol for pyroluria, additional zinc and vitamin B6/P5P is likely going to be needed short-term too.

Essential oils

Essential oils like lavender and citrus are wonderful for the stress, anxiety and sleepless nights. An animal study reports that passively inhaling orange essential oil could potentially reduce PTSD symptoms in humans

 

Some other considerations include the following once things start to get back to some kind of normal:

I would recommend a similar approach for any natural disaster or in fact for any other traumatic event, always working individually with each person.  

If you have found some approach to be particularly useful for you please do share it.

And if you have any connections for getting this information into the hands of public health officials and non-profits offering aid please let me know. I feel that protocols similar to this one need to be made available to everyone subjected to a natural disaster.

I wish you and your families much healing and a speedy recovery.

Additional resources

I added these additional resources after September 20, 2017:

If you have links to additional useful resources please let me know and I’ll add them.

Seriphos Original Formula is back: the best product for anxiety and insomnia caused by high cortisol

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Seriphos “Original Formula” with a red triangle on the left side of the bottle (Photo credit: Drew Todd)

Interplexus changed its proprietary formula for Seriphos, a phosphorylated serine product, sometime March/April 2016. It was changed to a form which no longer worked for many people with the anxiety and insomnia that is associated with high levels of cortisol at night.

Thanks to feedback from folks in my community I investigated and blogged about this here: Seriphos has been reformulated – what do I use to lower high cortisol?, sharing information about labeling confusion and many possible alternatives.  I also looked into Relora, a standardized/patented Magnolia bark extract and Phellodendron bark extract, as a very viable alternative.

But I was hoping, as were many of you, that they’d hear all the requests and complaints from their loyal users and practitioners like myself and bring back the original formula.

This week a number of people in my community notified me that the original Seriphos is back so I reached out to Interplexus again. I had been watching their site and had not seen any announcement just a banner stating it’ll be ready Dec 2016 (which is still on the site as of this writing). So I emailed Interplexus earlier this week:

Just checking to see if you have a status update on this please?  When will it be ready and when can we expect to see it in online stores? Can it be purchased from Interplexus directly? Can you also please share how we’ll know it’s the new formulation and are you able to guarantee it’s the exact same formula as before?

And the response from Interplexus:

Seriphos has been in stock for about 3 weeks now and is widely available online, we are suggesting retail customers search the product online and purchase from the most convenient retailer because at this time we [Interplexus] are wholesale only. However we will be venturing into retail in the future.

The label now has a red triangle on the left side that states “Original Formula.” To avoid confusion we are asking that customers purchase from online stores that have the updated label. We can assure you that it is the exact same formula as before.

The Original Formula of Seriphos is now back! And we’re thrilled! Thank you Interplexus!

(Photo credit: Julie Matthews)

This is what the old bottle looked like before it was reformulated. The label reads: Proprietary Blend 1000mg Phosphorylated Serine/Ethanolamine.

(Photo credit: Drew Todd)

This is the label from the “Original Formula” – the new Seriphos just reintroduced

As you can see the new “Original Formula” has the red triangle on the front and the back also reads: Proprietary Blend 1000mg Phosphorylated Serine/Ethanolamine.

I’m sharing all this and the images for a few reasons:

  • There was some confusion with the labels when it was reformulated earlier in 2016 (you can see what I mean here)
  • If you need it I want to make sure you get the correct one and
  • In the last week I’ve had three reports from people who have the “Original Formula” and feel it’s not working as before.

I’m going to stay optimistic and hope they’ll see results after another week of use (maybe 2 weeks tops), although in the past I have had many clients say they notice a difference in a few days.

If you have new “Original Formula” and have started using it again and have observed it’s not working as before here are a few things to consider:

  • Give it a week or two to see if it’s going to work for you
  • Keep a food mood sleep log to make sure nothing else is affecting your anxiety and sleep (like accidental gluten exposure, caffeine, high FODMAPs food if you have SIBO
  • Your cortisol high may have shifted in the time you weren’t taking the old Seriphos pre-April 2016 and you may need to retest your salivary cortisol levels and adjust the timing accordingly
  • Think back to try and figure out if anything else may have change between then and now (a new medication started, a medication stopped, new supplements, dietary changes etc)  

If this is the first time you’re reading about Seriphos here is some additional information: If you have high nighttime cortisol (as measured by an adrenal saliva test) it can cause insomnia and anxiety. Using 1-3 x Seriphos about 1-3 hours before the high cortisol is the best way I know for lowering the high cortisol and providing relief.

Here is some feedback from someone who commented on the blog:

I have been tested for cortisol and I have extremely high levels day and night. The old Seriphos [pre-April 2016] was working for me to reduce the internal jitters which would wake me several times a night with heart pounding and adrenalin rushing. I do not have a problem turning my brain off going to sleep – just problems waking several hours later (sometimes several times a night) – sometimes not being able to get back to sleep because I am wide awake.

And feedback from Julie Matthews, Certified Nutrition Consultant, Author of Nourishing Hope for Autism and founder of Bioindividual Nutrition Institute:

Seriphos is the best thing I found to combat high cortisol levels in the evening. I don’t need to take it every day, but if there is an event that gets my cortisol up such as: travel, speaking at a conference, or doing taiko too late at night, I could be awake for hours from high cortisol. When I take Seriphos, I can literally feel my system dramatically ratcheting down moment by moment and within an hour or less I am easily able to go to bed and sleep. I have tried other supplements and none of them work nearly as well as Seriphos for me. I’m so glad the “Original Formula” is back.

If you do have the new “Original Formula” and used the old Seriphos pre-April 2016, have you started using it again? We’d love to hear how you’re doing and how it compares to the Seriphos pre-April 2016?

If you’re a practitioner and have used the old Seriphos pre-April 2016 with success for helping clients/patients lower high cortisol we’d love to hear your feedback on the new “Original Formula.”

Thanks for the initial alert about the reformulation, thanks if you shared pictures with me, thanks if have been asking questions and sharing feedback here on the blog, and thanks if you contacted Interplexus! I love the community we are creating here!

Magnolia officinalis and Phellodendron amurense (Relora®) lowers cortisol and reduces stress and anxiety

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magnolia

I recently blogged about the Seriphos reformulation: Seriphos has been reformulated – what do I use to lower high cortisol? and promised to share additional products that could provide similar benefits. When someone in my community shared that she uses Relora® with success I started to look at the research and I am very encouraged.

This 2013 study: Effect of Magnolia officinalis and Phellodendron amurense (Relora®) on cortisol and psychological mood state in moderately stressed subjects

assessed salivary cortisol exposure and psychological mood state in 56 subjects (35 men and 21 women) screened for moderate stress and supplemented with a standardized/patented MP [Magnolia bark extract and Phellodendron bark extract] combination (Relora®, Next Pharmaceuticals) or placebo for 4 weeks.

After 4 weeks of supplementation (500 mg /day, with 250 mg at breakfast and 250mg at dinner) these were the results seen in the Relora® group (compared to the placebo group):

  • salivary cortisol exposure was significantly lower (18%)
  • lower overall stress (11%)
  • lower tension (13%)
  • less depression (20%)
  • less anger (42%)
  • less fatigue (31%),
  • less confusion (27%)
  • and significantly better mood state parameters (11%) and vigor (18%)

relora-effect-chart (table from Effect of Magnolia officinalis and Phellodendron amurense (Relora®) on cortisol and psychological mood state in moderately stressed subjects)

Each of the components in Relora® have been shown to be beneficial for controlling stress and anxiety, with the combination proving to be even more effective:

Extracts of Magnolia officinalis bark and its active constituent, honokiol, have been studied in animal models with comparable anxiolytic activity to diazepam (a benzodiazepine anxiolytic used to treat anxiety), but without associated side effects such as sedation.

Berberine, a constituent of the Phellodendron extract, has also demonstrated a significant anxiolytic effect in rodent stress studies.

The combination of magnolia plus phellodendron appears to be even more effective in controlling stress/anxiety compared to either herb used separately.

The study concluded that:

daily supplementation with a combination of Magnolia bark extract and Phellodendron bark extract (Relora®) reduces cortisol exposure and perceived daily stress, while improving a variety of mood state parameters, including lower fatigue and higher vigor.

These results suggest an effective natural approach to modulating the detrimental health effects of chronic stress in moderately stressed adults.

An added bonus is that there were no adverse events or side effects reported.

I’d like to note that the study does report that it was funded by the manufacturer of Relora® (Next Pharmaceuticals) and conducted by SupplementWatch.

A related study, also funded by the manufacturer: Effect of a proprietary Magnolia and Phellodendron extract on stress levels in healthy women: a pilot, double-blind, placebo-controlled clinical trial indicated that

Relora may offer some relief for premenopausal women experiencing mild transitory anxiety.

In this study, the participants used 250mg Relora® 3 times daily for 6 weeks and although mild anxiety was reduced, no changes were observed in cortisol levels. Clearly more research is needed and as with any nutrient, there will be the fact that you may benefit from it and someone else may not.

I’m encouraged enough by the research to begin recommending this product for high cortisol and the anxiety caused by the high cortisol. This will of course be done in conjunction with all the other approaches I use: real whole food, quality animal protein, eat to control blood sugar, no gluten/sugar/caffeine, addressing gut health, using GABA/tryptophan and the other amino acids as needed and addressing low levels of zinc, vitamin B6, vitamin D, iron if necessary. Additional adrenal support would include extra vitamin C and pantothenic acid, a B complex and possibly rhodiola.

Have you used Relora® with success either personally or with clients/patients? Has it lowered salivary cortisol levels? Has it helped with stress and anxiety?

If you had been using Seriphos to help lower high cortisol and reduce stress and anxiety, and decide to use Relora® please let us know how effective it is for you.

Update November 18, 2016: I emailed Interplexus asking if they will be bringing back the original Seriphos formula and received this message from them:

Yes, the information is correct we will be returning the previous formula of Seriphos and are expecting to have it late November, unfortunately we do not have a completion date as of yet so the estimated time frame is not a guarantee. It will be the same formula as before and we will also manufacture a Phosphatidylserine standalone product in the future. If you have further questions or concerns feel free to contact, and you’re also welcome to check on the status of Seriphos periodically.

Update January 20, 2017: Seriphos Original Formula is back and you can read more about it here 

 

Seriphos has been reformulated – what do I use to lower high cortisol?

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seriphos
V1. The very old bottle (many years ago): Phospholylated Serine on the front
V2. Old label, original formulation (2 years ago?): Phospholylated Serine on the front
V3. New label, new formulation (5 months ago): Phosphatidylserine on the front

Last month I wrote a blog called Tryptophan and melatonin make a big difference but why do I still wake at 4am? and included a section about high night-time cortisol (measured with an adrenal salivary test) also being a factor with insomnia and waking in the night, often with anxiety. I then shared my top product for lowing high cortisol, Interplexus Seriphos, and had a number of readers (very kindly) inform me that Seriphos has been reformulated. One person shared this:

In your blog you recommend Interplexus Seriphos for those who have a high cortisol problem. What you may not know is that Interplexus changed its proprietary formula sometime March/April 2016 to a form which no longer works for many of us.

This is also true for me as I have been taking the new formula and the sleep issues have returned: waking at 2 am and not being able to go back to sleep. I have asked my functional medicine doctor and called Interplexus but they cannot help. Since you are an expert in such matters, PLEASE, help find another product like the old Seriphos (prior to March 2016) so that all of us who were happy with the old product can get back to the business of sleeping through the night.

Someone else shared this:

I was using the phosphorylated serine found in Interplexus Seriphos from November 2015 until present. For the first 6 months it was like a miracle pill calming me and leaving me feel normal, not like Niagara Falls was rushing through my veins.

Sometime in the spring 2016 I noticed the Seriphos was not working and read the reviews on Amazon that Interplexus had changed the formula.

I was not aware that the formulation had changed

I was not aware that the formulation had changed and love that I get to learn from my community too – thank you for letting me know!

I had not seen any new clients since just before the Anxiety Summit in June and my existing clients who are using the original Seriphos have enough stock to not have noticed the change or brought it to my attention.

It’s such a pity it has been reformulated because it’s been so powerful for lowering high cortisol and quickly when 1-3 x Seriphos (the original) are taken about 2-3 hours before the high cortisol. I first learned about this phosphorylated serine product when working with Julia Ross and continued to use it very successfully in my practice.

As you can see from the feedback above it truly was a lifesaver for these two women and for so many individuals.

I’m going to share what I have discovered thus far

I like to share what I know works but so many of you are desperately seeking a solution right now. I promised to look into what has happened so I’m going to share what I have discovered thus far.

It’s always helpful to learn from feedback from others (both positive and negative) so I read through Steve Gibson’s negative review on Amazon and found the very long thread of comments under this.

I also reached out to my colleagues to ask what they are now using:

  • some had not ever used Seriphos
  • some were also not aware it had changed (the old and new labels are deceptively similar)
  • some had used phosphatidyl serine and found Seriphos to be more effective
  • and many have had/do have success with phosphatidyl serine.

I also contacted Interplexus and was told there are no plans to go bring back the original formulation and they very nicely communicated that they’re sorry and feel they’ve done their best in communicating that it’s a new product.

As you can see from the images above the bottles, I tend to disagree and find it confusing:

V1. The very old bottle (many years ago): Phospholylated Serine on the front

V2. Old label, original formulation (2 years ago?): Phospholylated Serine on the front

V3. New label, new formulation (5 months ago): Phosphatidylserine on the front

So what are your options instead of Seriphos?

It’s going to be a good 3 months before I can definitively give you feedback so these are my suggestions right now since it’s too soon to know for sure. These are based on what I already know, some common sense, some of what we know from the research, feedback from colleagues, and feedback from real people who have been searching for alternatives and trying various combinations:

  • Enerphos by T.E. Neesby
    • It is advertised to be same formula as the original Seriphos
    • Julia Ross recommends this as a replacement
    • One practitioner shared that she has had similar results with this product.
    • I’ve also had feedback from colleagues saying it works half as well. Perhaps doubling the dose would be more effective?
  • Cortisol Manager by Integrative Therapeutics (1 capsule contains 50mg phosphatidyl serine, theanine and other ingredients)
    • A colleague shared this: “Cortisol Manager can be dosed up to 2-3 tablets per day and used with or without additional phosphatidyl serine which can easily go as high as 600 mg.” He has seen salivary cortisol levels shift with this approach and shared: “Interestingly, I never saw those changes with Seriphos despite being a heavy user between 2009 and 2011 so I thought it was just hype.”
    • Feedback from someone on my blog: “Cortisol Manager was too stimulating with the Ashwagandha”
    • Feedback from a practitioner who first used Cortisol Manager personally and then switched to Seriphos at my recommendation: “Cortisol Manager did nothing for me. I dosed it high enough and took it for a month – but I felt nothing. Seriphos on the other hand, worked the same night, within an hour or two.”
  • Designs for Health PS 150 – Phosphatidylserine 150 mg: non-soy, sunflower sourced phosphatidyl serine with one capsule serving of 150mg
    • Someone shared this on Amazon: “We have equally good results with phosphatidyl serine, but the dose usually needs to be in the 300-500mg range, to equate to what 1 or 2 Seriphos capsules could do.” I don’t know which brand they use used.
    • Feedback from a colleague: “We started using PS150 from DFH and love it.” He often uses this in conjunction with another Designs for Health product called Catecholacalm.
  • Phosphatidyl Serine Powder 50 gms: One quarter teaspoon provides Phosphatidyl Serine 200 mg in a powder form.
    • This one is soy-derived (GMO-free) but may be easier to use to get higher doses
  • Lactium, also known as hydrolyzed casein
    • Biotics Research De-stress is a product I use with clients with good results. It’s calming and based on the research it also lowers high cortisol

Update Nov 11, 2016: Relora, which is a proprietary combination of Magnolia bark extract and Phellodendron bark extract that studies show reduces cortisol and perceived daily stress and anxiety, improving mood and reducing fatigue.

I know the original Seriphos was very affordable and very effective for the cost. Using higher amounts of the above products and various combinations is likely to be much more expensive but at least it’s an option to provide relief until we find a longer term solution or until a Seriphos-type product becomes available.

Address all the possible underlying causes of high cortisol

We also don’t want to lose sight of why long-term use of Seriphos is needed and be sure to also focus on addressing all the possible underlying causes of high cortisol: stress, parasites, infections and inflammation, gluten sensitivity and other food sensitivities, low calorie eating, medication side-effects etc.

Please share what helps

If you’ve used Seriphos in the past and have found a solution please let us know.

If you are looking for an alternative to Seriphos please share this list with your practitioner in case they are not aware the formulation has changed. And have them help you find the right combination for your particular needs. Please come back and share what helps so we can all benefit.

If you are a practitioner and have your favorite product or combination please share what is working for your clients/patients.

Update November 18, 2016: I emailed Interplexus asking if they will be bringing back the original Seriphos formula and received this message from them:

Yes, the information is correct we will be returning the previous formula of Seriphos and are expecting to have it late November, unfortunately we do not have a completion date as of yet so the estimated time frame is not a guarantee. It will be the same formula as before and we will also manufacture a Phosphatidylserine standalone product in the future. If you have further questions or concerns feel free to contact, and you’re also welcome to check on the status of Seriphos periodically.

 

Tryptophan and melatonin make a big difference but why do I still wake at 4am?

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waking-up-early

I get many questions on the blog about problems with sleep: not able to fall asleep, not waking rested and waking in the early hours and not being able to go back to sleep. By far the most common question is “Why do I still wake at 4am and can’t go back to sleep?”

So let me share one of the typical questions I receive and my feedback in the hope that something you read here may help you or someone you’re working with. Here is the question:

I purchased Lidtke l-Tryptophan and time release melatonin and notice a big difference in my sleep. Instead of waking up every two hours I’m sleeping better but still wake up at 4 am and can’t get back to sleep. GABA hasn’t helped. What can I take to get back to sleep and what are your thoughts on Seriphos Phosphorylated Serine? I think my anxiety has to do with my adrenals because I wake up in a sweat and am way past menopause.

Since she is seeing a big difference with tryptophan and timed-release melatonin, low serotonin is the likely root cause of her insomnia or at least one of the root causes. We always want to capitalize on what is already working. Too many people don’t see expected results with 1 x 500mg tryptophan at bedtime and 1mg timed-release melatonin and start looking for other solutions when the answer may be right in front of them.

Here are the steps I’d follow with a client with similar sleep challenges:

  • Try more tryptophan, increasing it slowly over the course of a few weeks in the hope that it more will provide more serotonin support. This is what I call an amino acid trial where you rate and log your improvements as you incrementally increase – with the goal of finding an optimal amount for your needs. We all have different needs and post menopause it’s not uncommon for women to experience anxiety, depression and insomnia related to low serotonin and fluctuating sex hormones. We also always want to capitalize on what is already working.
  • Also, to add to what’s working, add tryptophan mid-afternoon if it’s not already in place. When someone scores high on the low serotonin questionnaire the typical timing of tryptophan is mid-afternoon and an hour before bed (always away from protein). Serotonin levels start to decline mid-afternoon hence the benefits of a mid-afternoon dose. Start low and increase slowly.
  • I would also suggest trying the tryptophan opened up (at both times) to see if this makes a difference.
  • Taking a tryptophan at the 4am waking can help you go back to sleep so this is worth trying. For some people 500mg at 4am is too much and using 125mg or 250mg works well. You determine the amount based on how you feel when you do get up. If you were able to go back to sleep easily buy wake groggy then it’s too much.
  • Some people are reporting better results with Lidtke Tryptophan Complete (which has all the co-factor nutrients) so this may be worth trialing too. I’d start by adding to what is already in place.
  • If we get benefits with any of the above by are not quite there then I would suggest additional timed-release melatonin until sleep improves.

This is always done slowly and methodically over the course of a few weeks. I always have my clients carefully log what they try and what is working and not working.

Other factors we’d make sure are addressed:

  • What GABA was used, was it trialed (starting low and increased) and was it used sublingually?
  • Is high cortisol at night a factor? Doing an adrenal saliva test will provide the answer. If it is then the Interplexus Seriphos is the best for lowering it. It’s best to take 1-3 x Seriphos about 2-3 hours before the high cortisol.  [UPDATE: INTERPLEXUS SERIPHOS WAS REFORMULATED IN 2016 – PLEASE SEE BELOW FOR MORE ON THIS]
  • Is gut health a factor? Look into SIBO, gluten sensitivity, other food sensitivities, dysbiosis and parasites (which are often active in the early hours and can cause night sweats)
  • Is there a sex hormone imbalance? Even with someone way past menopause, the night sweats mean this should be ruled out. The addition of amino acids starts to balance the hormones but more support may be needed.  
  • Is any caffeine (even decaf) still being consumed?
  • Is blood sugar stable? Make sure to have breakfast with animal protein and healthy fats and the same at each meal and for snacks. Consider a trial of glutamine during the day and just before bed for added blood sugar stability
  • Are medications a factor? Current medications or prior use of benzodiazepines or SSRIs can affect sleep even long after they have been tapered.
  • Is sleep apnea a factor?

We also address all the usual sleep hygiene factors: dark room, cool room, quiet room, no cell phone or clock radio on the bedside table, no late night computer use and getting some early morning light.

Many essential oils can provide added benefits when diffused at night or mixed with a carrier oil and used topically. One lovely combination I share on the Essential Oils Revolution 2 (happening now) is lavender, roman chamomile and neroli which helps both insomnia and anxiety.

There can be many other possible root causes of insomnia: autoimmunity, Lyme disease, pain, past trauma or grief and even genetic polymorphisms, all covered on the recent Sleep Success Summit.

Have you used tryptophan or other amino acids like GABA (for the more physical tension) and melatonin to reduce or eliminate early morning waking episodes?

If you’re a practitioner, have you helped your clients/patients with this methodical approach?

What else has helped you?

Update August 27, 2016 : INTERPLEXUS SERIPHOS HAS BEEN REFORMULATED -I am doing research to find suitable alternatives. For now, feel free to read through the comments below for discussions about this.  Once I have some useful information I’ll create a new blog post. 

Update November 18, 2016: Here are some possible alternatives to Seriphos

Update January 20, 2017: The Original Formula of Seriphos has been reintroduced you can read more about this here