everywomanover29

Food, Mood and Women's Health – Be your healthiest, look and feel great!

the anxiety summit

Why I recommend GABA for anxiety instead of phenibut

By 66 Comments

gaba-instead-of-phanibut

I have concerns with phenibut and I don’t feel anyone should be using it. It is widely used in Russia as a medication for anxiety and it’s only available by prescription in that country. It’s available over-the-counter in the USA, Australia and the UK and it’s very effective for anxiety and insomnia. It’s for this reason that many anxious individuals really love it and practitioners recommend it.

Here is some information about phenibut from this 2001 paper – Phenibut (beta-phenyl-GABA): a tranquilizer and nootropic drug:

Phenibut (beta-phenyl-gamma-aminobutyric acid HCl) is a neuropsychotropic drug that was discovered and introduced into clinical practice in Russia in the 1960s. It has anxiolytic and nootropic (cognition enhancing) effects. It acts as a GABA-mimetic, primarily at GABA(B) and, to some extent, at GABA(A) receptors. It also stimulates dopamine receptors and antagonizes beta-phenethylamine (PEA), a putative endogenous anxiogenic. The psychopharmacological activity of phenibut is similar to that of baclofen, a p-Cl-derivative of phenibut.

Phenibut is widely used in Russia to relieve tension, anxiety, and fear, to improve sleep in psychosomatic or neurotic patients; as well as a pre- or post-operative medication. It is also used in the therapy of disorders characterized by asthenia [abnormal physical weakness or lack of energy] and depression, as well as in post-traumatic stress, stuttering and vestibular disorders.

One of the reasons phenibut seems to work so well is because it is so similar to benzodiazepines. The above paper goes on to state:

Comparison of phenibut with piracetam and diazepam reveals similarities and differences in their pharmacological and clinical effects.

There is research showing that physical dependence can develop, including tolerance and withdrawal, and adverse symptoms can be similar to benzodiazepines: Phenibut Dependence

We present a case of a patient who used phenibut to self-medicate anxiety, insomnia and cravings for alcohol. While phenibut was helpful initially, the patient developed dependence including tolerance, significant withdrawal symptoms within 3-4 h of last use and failure to fulfil his roles at work and at home. He finally sought medical assistance in our addictions clinic. We have gradually, over the course of 9 weeks, substituted phenibut with baclofen, which has similar pharmacological properties, and then successfully tapered the patient off baclofen. This required approximately 10 mg of baclofen for each gram of phenibut.

I talk about my concerns about phenibut and cover the best forms of GABA in my Anxiety Summit season 4 presentation – GABA: Blood Brain Barrier Controversy Concerns, Best Forms and How to Do a Trial for Eliminating Anxiety, and share what other practitioners share:

…practitioners will say well they use it cautiously. They only use it if really needed. And some practitioners will say they pulse. So they’ll have a client or a patient take it for a certain number of days and then stop for a certain number of days.

I just think let’s err on the side of caution and let’s not even go there. Let’s use these other nutrients [like GABA].

Why mess with something when you’ve got something else that can be used. I’ve had practitioners say to me “Well, phenibut works so well. That’s why I use it. GABA doesn’t seem to work as well.” And maybe it’s because they are not doing it sublingually. So if you’ve been using phenibut or you’re a practitioner I’d love to hear from you if you switch your patients or your clients to GABA and have them open up the capsules. Let us know if you’re finding better results with that method rather than having them swallow the GABA capsules.

During this same GABA presentation on the Anxiety Summit I share some of my other concerns about phenibut:

It’s used in high doses for performance enhancement and what really horrified me is that there are these dedicated forums with information on how to taper safely. So there are these forums that talk about phenibut like it’s a drug and tell people how they can safely go this high [on the phenibut] and if they get these [bad] effects, what they need to do and how they can taper. When I read all that I was just horrified.

Why mess with something like phenibut when we’ve got GABA that does work so well when used in the right way (sublingually appears to be most effective) and when trialed to find the ideal targeted dose for your particular needs.

If you’d like a refresher or want to learn more about the following topics, be sure to listen (or re-listen if you tuned in during the summit) to my season 4 Anxiety Summit presentation on GABA:

Please share your phenibut and GABA experiences so we can all learn.

The Anxiety Summit: wise words on MS, oxytocin, red meat, marijuana, mercury

By 10 Comments

fb_red_Anxiety4

We’re in the midst of season 4 of The Anxiety Summit www.theanxietysummit.com and here are wise words of wisdom from some of our amazing speakers on MS, oxytocin, red meat, marijuana, mercury and more.

If you have joined the summit and are loving it, this serves as a nice recap, a reminder if you missed a talk and inspiration to stay tuned in for some of the later interviews. And making sure you know that each speaker has a blog with snippets and many additional resources.

And if you’ve recently joined my community for the summit a VERY big welcome!

If you have not yet signed up I hope these wise words inspire you to join us!

Here are some snippets from some of the interviews.

Multiple sclerosis and anxiety: The Wahls Protocol

Dr. Terry Wahls shares how her MS was a gift:

And it all needs to happen this way Trudy.  I had to get that disabled.  I had to be on the verge of utter catastrophe to begin to feel the effects of cognitive decline to do all this work and then feel the effects of all this healing that happens when you provide a healthy habitat for the human ecosystem and all this repair happens.  If this hadn’t of have happened I’d still be a conventional medicine doc thinking the latest drugs out of the New England Journal of Medicine were the way to go as opposed to seeing the gospel of food and sleep and movement and stress reduction.

The Link Between Low Cholesterol and Low Oxytocin

The Pitocin/synthetic discussion oxytocin with Dr. Kurt Woeller was fascinating:

And there’s a theory … that the Pitocin, which is synthetic oxytocin, which is given to women who are not naturally going into labor, it’s meant to action speed labor up. Pitocin being synthetic oxytocin may short circuit in some susceptible kids the natural production of oxytocin, therefore slowing down or turning off those areas in the brain that are normally being developed at that time, with regards to socialization.

Gluten and anxiety: the testing conundrum solution

Dr. Tom O’Bryan’s explanation of the limited gluten sensitivity testing that most people have done:

what happens when people have one of those peptides that the immune system is fighting that’s not the 33 [alpha-gliadin] and you do a blood test for gluten sensitivity.  If your doctor orders the common blood test for gluten sensitivity and it looks for alpha-gliadin and it comes back negative and your doctors says you’re fine eating wheat.  See, here’s the blood test.  Well you can get a false negative meaning it says there’s no problem when there really is because your body’s fighting other peptides of wheat.

Nutrients that Fuel Brain Power and Reduce Anxiety

Dr. Drew Ramsey talks about zinc and animal protein:

Zinc is a mineral and minerals tend to be more absorbable in animal forms.  I think a lot of people are very confused about meat and seafood and often intimidated and scared.  And then we’ve had this message to go plant based and even vegan which is not a diet that is healthy for the brain.

Dr. Hyla Cass, integrative psychiatrist covers marijuana and anxiety later in the summit:

very often people who have been smoking marijuana for a while – when they go off it they go through serious withdrawal – anxiety, insomnia, feeling really very bad. Very much like we see in movies – we understand what it’s like getting off heroin when people go through withdrawal. Very similar, it really looks similar in appearance. Not everyone does that but common enough.

Dr. John Dempster, co-host of the Mental Wellness Summit discusses mercury as a neurotoxin in his interview later in the summit

So I kind of want to shed some light on some of these areas and how it can affect anxiety directly. One of the big areas is mercury itself is a neurotoxin. So how does that impact our biochemistry and our physiology? Well what it’s going to do it’s going to start to disrupt on an endocrine and a neurotransmitter level some of our pathways. And one of the big pathways is actually the glutamate connection and the glutamate pathway. And glutamate is something that’s known as an excitatory neurotransmitter and this is something that if we have too much of it or it’s not being reuptake properly in our synapses we start to exhibit different types of symptoms of anxiety. And of course that’s just one possible trigger for anxiety.

You can see a list of all the speakers and topics here on the master speaker blog.

You can sign up here: season 4 of The Anxiety Summit www.theanxietysummit.com

If you missed any, not to worry, we’ve decided to do an encore day with ALL the speakers. We don’t want you feeling stressed or anxious about missing out – not on a summit on anxiety!

Anxiety Summit season 4: the top six reasons to attend

By 7 Comments

anxiety-summit-hope

We’re getting ready for the Anxiety Summit! It starts next week June 6th and runs through June 16th and I can’t wait to share all the amazing speakers and resources with you.

If you’ve already signed up for the summit these top six reasons will inspire you even further. If you haven’t yet signed up I hope to motivate you to join us and learn nutritional tools to overcome anxiety, social anxiety, panic attacks, OCD and even insomnia and stress eating.

(1) More and more children and adolescents have anxiety

Dr. Zendi Moldenhauer, integrative psychiatric NP, is one of the wonderful summit speakers. Her topic is Anxiety in children, adolescents and young adults: an integrative psychiatric approach, and she shares this:

Anxiety in children and adolescents is on the rise globally. The number of teens ages 13-18 who have been officially diagnosed with an anxiety disorder is only 8%, however our real-life experience shows it to be closer to 1 in 4 or 1 in 5.

Dr Zendi shares that many anxious children and adolescents actually have irritable bowel syndrome (IBS) and that by addressing gut health we can see anxiety symptoms disappear. The adrenals can be supported with theanine, an amino acid that promotes alert relaxation, and low GABA levels can be boosted with a calming amino acid such as GABA-Calm.

(2) American Psychiatric Association Lobbies FDA to Electroshock Children

This is the title of a recent article published on the CCHRINT website and here is what they are saying:

The American Psychiatric Association (APA) is aggressively lobbying the Food and Drug Administration (FDA) to allow it broader use of Electroshock (ECT) on patients, including children.

While the APA looks to seizure-inducing, brain-disabling, electricity as a form of ‘treatment,’ lobbying the FDA to make ECT available for children, no one in medicine, let alone psychiatry, has a clue how ECT machines ‘work’ or how passing large amounts of electricity into a child’s brain ‘treats’ the subjective mental disorder.

It’s unfathomable to me that with what we now know about nutritional psychiatry (see more on this below) that we could be considering something as awful as this.

We can control the size of our hippocampus by what we eat
We can control the size of our hippocampus by what we eat

(3) We can control the size of our hippocampus by what we eat

Dr. Drew Ramsey, M.D., psychiatrist, farmer and author of the new book Eat Complete, another wonderful summit speaker, covers Nutrients that Fuel Brain Power and Reduce Anxiety.

I love what Dr. Drew Ramsey says in our interview: “I eat for a bigger hippocampus.” The hippocampus is an area of your brain involved in emotional regulation and learning. Don’t you want a bigger hippocampus?

We talked about this in the context of the research published by Dr. Felice Jacka and her team: Western diet is associated with a smaller hippocampus: a longitudinal investigation. Here is the conclusion of the study:

Lower intakes of nutrient-dense foods and higher intakes of unhealthy foods are each independently associated with smaller left hippocampal volume. To our knowledge, this is the first human study to demonstrate associations between diet and hippocampal volume concordant with data previously observed in animal models.

The Anxiety Summit is “a bouquet of hope”
The Anxiety Summit is “a bouquet of hope”

(4) Tryptophan and GABA give you hope and an immediate feeling of calm

The Anxiety Summit has been called a “bouquet of hope” and these calming and mood-boosting amino acids are my favorite nutrients for anxiety because they offer so much hope right away. They get much coverage this season.

Serotonin and anxiety: tryptophan, 5-HTP, serotonin syndrome and medication tapers, an interview with Dr. Peter Bongiorno, ND, author of Holistic Therapies for Anxiety and Depression:

Low levels of tryptophan contribute to generalized anxiety and panic attacks. Back in the early 1990s, a laboratory I was associated with at Yale University performed “tryptophan depletion studies” and which volunteers who were already prone to anxiety were put on a tryptophan-free diet. Within days, these people were extremely anxious, panicky and unstable – and they had lots of trouble staying asleep.

In my interview, GABA: Blood brain barrier controversy, concerns, best forms and how to do a trial for eliminating anxiety, I cover the research and practical steps on how to get the best results. But most importantly you’ll hear heartwarming success stories from people who use GABA, like this one:

It helps lower my overall anxious feeling all day (anxiety for no reason). I just started increasing the dose slightly and am beginning to take it a few times a day to help with social anxiety.

And this one:

It changed my life in minutes! Take it every day now. No more hopelessness!

If you have anxiety I want you to have hope that you will find an answer and I want to give you tools and resources to get there.

Tryptophan and GABA give you HOPE and relief right away while you are addressing some of the bigger underlying causes of your anxiety which may take longer to address. Some of these more complex causes may be leaky gut, mercury toxicity, gluten issues or Lyme disease and are also their own topics in the summit.

(5) Anxious individuals are actively looking for nutritional solutions

In a paper published earlier this year, Herbal medicine use behaviour in Australian adults who experience anxiety: a descriptive study, out of 400 anxious Australian adults in the study:

  • 47% were diagnosed with an anxiety disorder
  • 82% experienced anxiety symptoms in the previous 12 months
  • 3% had used prescribed pharmaceuticals for anxiety
  • 8% had used herbal medicines for anxiety

The authors of the study voice concerns about the dangers of self-prescribing saying this about the widespread use of herbal medicines:

Herbal medicines are being used by adults with anxiety and are commonly self-prescribed for anxiety symptoms. These behaviours are concerning as people may not be receiving the most suitable treatments, and their use of herbal medicines may even be dangerous. It is critical we develop a better understanding of why people are using these medicines.

Based on my practice and after interviewing over 100 experts on nutritional solutions for anxiety and seeing the research, this is my belief: more and more people who are not getting solutions from medications are being smart and are looking to address the root cause/s of their anxiety naturally and nutritionally. Are you one of them?

I’m all about self-empowerment and being informed and the summit delivers plenty of practical content and the research.

(6) Anxiety disorders are the most common psychiatric illness

Anxiety disorders are the most common psychiatric illness affecting children and adults. According to the Anxiety and Depression Association Of America, it’s estimated that 40 million American adults suffer with an anxiety disorder. These numbers are much higher because you may never get a diagnosis and be counted (just look at the Australian herbal study below). You may not even identify with the term anxiety because you have felt like for so long and just think ‘this is me, this is just how I am.’

It doesn’t have to be like this. We can change these stats. You can feel on top of the world again!

The summit offers hope and solutions, research and success stories!

Discover the connections between anxiety and brain food, why healthy fats and turmeric feed our brains, how grass-fed red meat helps with anxiety, the impact of coffee and gluten, the best gluten testing, GABA and the blood brain barrier, serotonin and tryptophan, best forms of GABA and tryptophan, anxiety in autism, MS and anxiety, Lyme disease and anxiety, mercury and lead detox, leaky gut and the SCD diet, low cholesterol and low oxytocin, the microbiome, stomach acid and zinc, fluroquinolones, methylation, pyroluria, the importance of community and much more.

Join us June 6-16th online – register here www.theanxietysummit.com

And please share widely!

Source Naturals GABA Calm™: Why I recommend it for anxiety

By 150 Comments

source naturals gaba calm

When you have low GABA levels you will have physical anxiety with stiff and tense muscles as well as feelings of stress, overwhelm and may even have panic attacks.

The amino acid GABA helps to raise GABA levels and ease these symptoms very quickly. I find that all GABA products are most effective when taken sublingually or opened on to the tongue. This is why I recommend the Source Naturals GABA Calm™ product.

It is a pleasant-tasting sublingual product that you can buy at your local health-store and in my online supplement store. It is a lozenge that contains 125mg GABA, 5mg magnesium, 50mg glycine, 25mg tyrosine and 20 mg taurine.

[Note: this product is a lozenge with 125mg GABA and is not to be confused with the Source Naturals, GABA Calm Mind, 750 mg tablets]

This is my most popular and most effective form of GABA I use with my clients. Here is the product description from the Source Naturals site:

GABA Calm™ combines two of the main inhibitory neurotransmitters, GABA and glycine, with N-acetyl L-tyrosine, which is a precursor to the neurotransmitters dopamine and norepinephrine. In addition, taurine supports the calming effects of GABA. The lozenge form dissolves in the mouth for quick and convenient delivery.

gaba-calm-supplement-facts 

The GABA, glycine and taurine are calming and the N-acetyl L-tyrosine (which boosts the catecholamines and can be more stimulating) counters some of the calming effects so you have a nice balance.

A typical starting dose could look like this:

  • 1 x GABA Calm on waking
  • 1 x GABA Calm mid-morning
  • 1 x GABA Calm mid-afternoon

If this works well but you still have some anxiety, then you could try 2 each time and even 3 each time.

I have all my clients do an amino acid trial to determine what will work best for their own needs.

As with all of the amino acids we review the Amino Acid Precautions before starting GABA Calm. The only precaution for using GABA is low blood pressure. I have yet to see it be an issue but it’s something to watch.

Since GABA Calm does contain tyrosine please be aware of these precautions. I don’t have my clients use it in these instances:

  • Overactive thyroid/Grave’s disease
  • Melanoma
  • Phenylketonuria (PKU)
  • Bipolar disorder

The amount of tyrosine in GABA Calm is so low it’s typically not an issue but I have my clients monitor their use of GABA Calm if they have

  • High Blood pressure
  • Migraine headaches

Some of my clients do fine taking this product at night and it calms them and helps them sleep. Here is feedback I recently received from someone:

I’ve been getting good results with taking 2 x Source Naturals GABA Calm lozenges of late, especially at night if I can’t get to sleep. I have tried several GABA supplements but this one seems to be the only one that works for me

Others find it affects their sleep and can only use it for easing their anxiety in the day time.

When I was experiencing my anxiety and panic attacks I used to take GABA Calm™ during the day (1-3, 3 times day) and it completely stopped the panic attacks and eased my anxiety while I dug deeper looking for the other contributing factors (like gluten issues, low progesterone, heavy metals and more). I took 2 of the Country Life GABA Relaxer at night. This product contains GABA, glycine, taurine, inositol, vitamin B6 and niacinamide.

It’s a great product to use with children. Trish Soderstrom shared how she used this product with her daughter’s Lyme anxiety.

We’ve used Source Naturals GABA Calm sublinguals with good results. I learned about GABA helping anxiety and because I was treating my young daughter I purchased this because it was easy for her to take.

She’ll be sharing more during her interview on the Anxiety Summit: How We Used GABA for Lyme Anxiety.

Dr. Zendi Moldenhauer, PhD, NP, RN will also be talking about how she uses this product in her interview: Anxiety in children, adolescents and young adults: an integrative psychiatric approach.

I recently received this comment on another blog post where I mentioned GABA Calm™:

Checked out gaba calm. Sounded great until I looked at the ingredients: sorbitol and mannitol are listed as first ingredients. These fake sugars can wreak havoc on your system. Also natural orange flavor… Heaven knows what that is. Too bad, sounded great. Any other suggestions?

Here is my response to this: I agree we could do better but it’s still a very effective product since sublingual GABA is best for most people. Sorbitol and mannitol are not fake sugars but sugar alcohols that don’t affect blood sugar. Very large amounts of sugar alcohols can sometimes cause lose stool but none of my clients have reported this effect from GABA Calm since it contains a very small amount.

If you choose not to use this product, I list other GABA products here on my supplements blog. Opening the capsule seems to be the best way to take GABA.

We are all different and many people do well with other types of GABA products as you can read here – GABA, the calming amino acid: products and results.

The blood brain barrier question comes up at least once a week. In fact, I was just asked this question last week:

Does a GABA supplement have to cross the blood brain barrier to be effective? A nutrition seminar I have been to, said it does not and GABA supplements are ineffective.

This is a myth and I am on a mission to change this thinking about GABA. GABA supplements are very effective for many anxious individuals.

I’d love to hear if you’ve used GABA Calm™ for anxiety, panic attacks, sleep and/or stress eating and how it’s worked for you. How often do you take it and how much do you take?

If you use it with clients I’d love to hear from you too.

If you use GABA Calm™ during the day and another GABA product at night please share that info too.

I’m sharing this information in preparation for my Anxiety Summit interview on GABA and dispelling the blood brain barrier myth. I’ll be sharing what we do know about how GABA works, what we don’t yet know and what we hope to learn through further research.

 

The Anxiety Summit Season 4: All the speakers and topics

By 32 Comments

as-season4-nocta

The Anxiety Summit Season 4: June 6 – 16, 2016
Nutritional Solutions for Anxiety
Hosted by Trudy Scott,
Food Mood Expert and Nutritionist, author of The Antianxiety Food Solution.

Here are all the speakers, their topics and blog posts with additional information, links to studies and more.  Each speaker title below links to the respective speaker blog.

“Anxiety Summit opening: benzos, electroshock, blueberries, sauerkraut and the vagus nerve” – Trudy Scott CN, author The Antianxiety Food Solution

“Anxiety: the role of fats, turmeric and wheat” – Cyndi O’Meara, Nutritionist, founder of Changing Habits

“Anxiety: The Stressed and Toxic Gut” – Dr. Josh Axe, DNM, DC, CNS, author of Eat Dirt

“Anxiety: the SCD diet, carbs, adrenals and leaky gut” – Steven Wright, creator of SCDlifestyle

“Is Coffee Your Hidden Anxiety Trigger and How to Substitute It with Delicious and Healing Drinks” – Magdalena Wszelaki, founder of Hormones Balance

“Gluten and anxiety: the testing conundrum solution” – Dr. Tom O’Bryan DC, CCN, host The Gluten Summit

“Anxiety and the Importance of Community” – James Maskell, creator of Functional Forum

“Nutrients that Fuel Brain Power and Reduce Anxiety” – Dr. Drew Ramsey, M.D., psychiatrist, farmer and author of Eat Complete

“Anxiety: The Link Between Low Cholesterol and Low Oxytocin” – Dr. Kurt Woeller, DO, integrative medicine physician

“Multiple sclerosis and anxiety: The Wahls Protocol” – Dr. Terry Wahls, MD, author of The Wahls Protocol

“The leptin obesity anxiety connection” – Mike Mutzel, MS, author of Belly Fat Effect

“Anxiety and digestion: the microbiome, stomach acid, bile and the vagus nerve” – Prof. Liz Lipski, PhD, CCN, CNS, author of Digestive Wellness

“Marijuana and anxiety: Panacea or Pandora’s Box?” – Dr. Hyla Cass, M.D., board-certified in psychiatry and integrative medicine, author of The Addicted Brain and How to Break Free

“GABA: Blood brain barrier controversy, concerns, best forms and how to do a trial for eliminating anxiety” – Trudy Scott CN, author The Antianxiety Food Solution

“Anxiety in children, adolescents and young adults: an integrative psychiatric approach” – Dr. Zendi Moldenhauer

“Anxiety and heavy metals: chelation of mercury and lead” – John Dempster, ND, host of the Mental Wellness Summit

“Addressing Anxiety in Individuals with Autism” – Julie Matthews, CNC, author of Nourishing Hope for Autism

“Serotonin and anxiety: tryptophan, 5-HTP, serotonin syndrome and medication tapers” – Dr. Peter Bongiorno, ND, author of Holistic Therapies for Anxiety and Depression

“Tryptophan for anxiety, depression and insomnia: why quality is key and the critical co-factors” – Ron Sturtz, Owner/President, Lidtke Technologies

“A functional medicine approach to eliminate Lyme disease and the anxiety it often causes” – Dr. Jay Davidson D.C, host of the Chronic Lyme Disease Summit

“Antibiotic Induced Anxiety – How Fluoroquinolone Antibiotics Induce Psychiatric Illness Symptoms” – Lisa Bloomquist, fluoroquinolone toxicity patient advocate

“Anxiety: Grass-fed beef, fermented foods and healthy snacks the Paleovalley way” – Autumn Fladmo Smith, co-founder Paleovalley

“Is My Anxiety and Depression from a Methylation, Pyrrole, or Copper-Zinc Imbalance?” – William J. Walsh, Ph.D., author of Nutrient Power

“How We Used GABA for Lyme Anxiety” – Tricia Soderstrom, Abounding in Hope With Lyme

“Anxiety Summit closing: Neurotransmitter testing, amino acid questions, hyperflexibility/EDS and pet anxiety” – Trudy Scott CN, author The Antianxiety Food Solution

Thank you for joining us on The Anxiety Summit Season 4! I hope you’ll join us again for the season 5 of The Anxiety Summit!

Want these incredible interviews for your learning library? or did you miss the summit?

Purchase the season 4 MP3s or MP3s + transcripts and listen when it suits you.

You can also find your purchasing options for season 1, 2 and 3 here: Anxiety Summit Season 1, Anxiety Summit Season 2, and Anxiety Summit Season 3.

Remember don’t tolerate how you feel. You deserve to feel your absolute best, and you can and should feel on top of the world always. You can completely eliminate your anxiety symptoms. Don’t give up hope, and just keep looking for answers until you have zero anxiety ~ Trudy

Blueberries boost serotonin and may help with PTSD and anxiety

By 11 Comments

blueberries

New research finds that blueberries boost serotonin and may help with PTSD and anxiety. This was an animal study and is very promising.

A press release issued by the American Physiological Society shares the following:

Up to 8 percent of people in the U.S. suffer from post-traumatic stress disorder (PTSD) as the result of witnessing or being the victim of a traumatic event.

People with PTSD have been in a situation in which they were at risk of death, serious injury or sexual violence or have seen first-hand loved ones faces such threats. They may experience flashbacks, emotional detachment and jumpiness, among other symptoms that affect their ability to function in everyday life.

Currently, the only approved therapy for PTSD is selective serotonin reuptake inhibitors (SSRIs), such as Zoloft and Paxil, but their effectiveness is marginal. Now researchers at Louisiana State University have found that a readily available superfood—the blueberry—could be an effective treatment.

Philip J. Ebenezer presented the poster titled “The Neuro-Protective Efficacy of Blueberry in an Animal Model of Post-Traumatic Stress Disorder (PTSD)” at the Experimental Biology meeting on March 30, 2016.

Here is the paper/poster abstract: The Neuro-protective Efficacy of Blueberry in an Animal Model of Post-Traumatic Stress Disorder (PTSD)

Post-traumatic stress disorder (PTSD) is a trauma and stressor-related disorder that results in a prolonged stress response. It is associated with increased oxidative stress and inflammation in the prefrontal cortex (PFC) and hippocampus (HC). Previous findings from our lab indicate that neurotransmitter levels are modulated in the brain of PTSD animals. The only approved therapy for PTSD is the use of selective serotonin re-uptake inhibitors (SSRI), but their efficacy is marginal. Recently, we demonstrated that over-activation of Norepinephrine (NE) along with Serotonin (5-HT) as the possible reason for the lack of efficacy of SSRI. Hence, there is a need for novel therapeutic approaches for the treatment of PTSD. In this study, we investigated the neuroprotective role of blueberries (BB) in modulating neurotransmitter levels in PTSD. Rats were fed with a blueberry-enriched (2%) or a control diet. Rats were exposed to cats for one hour on days 1 and 11 of a 31-day schedule to simulate traumatic conditions. At the end of the study, the rats were euthanized and PFC and HC were isolated. We measured monoamines and their metabolites by high-performance liquid chromatography. In our PTSD model, NE levels were increased and 5-HT levels were decreased when compared to control. In contrast, a BB diet increased 5-HT without affecting NE levels. These findings indicate non-pharmacological approaches might modulate neurotransmitters in PTSD. Further studies to understand the molecular mechanism of neuro-protection by BB can provide a potential therapeutic target for the treatment of PTSD.

In summary, the traumatized rats that were fed blueberries saw an increase in serotonin levels and the study authors suggest that the non-drug neuroprotection offered by the blueberries may offer support for those with PTSD. Presumably this could help those with anxiety and depression too, since low serotonin can also be a factor in these conditions.  

Here are some ways to incorporate blueberries:

  • Fresh blueberries as a healthy snack
  • Frozen blueberries, also eaten as is as healthy snack (kids love this treat)
  • In a smoothie for breakfast, together with coconut milk, a banana and some whey or pea protein powder (great for good blood sugar control and reducing anxiety and irritability too)
  • As a dessert with grass-fed organic ice-cream or cream, or coconut milk if dairy is an issue for you
  • Dunked in melted dark organic free-trade chocolate as an occasional treat

Make sure to buy organic blueberries as non-organic are on the Dirty Dozen list and are highly sprayed with pesticides.

I love blueberries! How about you? How do you like to eat them?

PS. We’ll be covering other new food anxiety research on the upcoming Anxiety Summit and hope you can join us.