Hello, martina4847-ga!
Your question concerns a very interesting and complex subject. The
research I have cited merely covers the tip of the iceberg (and I am
not referring to lettuce, since we all know that iceberg has little
nutritional value!)
There is so much information, in fact, that is was hard to condense
the references into a comprehensive but somewhat concise answer.
I hope I have not overwhelmed you! I believe the references I have
highlighted provide a good overview of the many and varied ways that
nutrients can affect human psychology.
===================
AMINO ACIDS/PROTEIN
===================
From "Clinical Nutrition 3: The Fuzzy Boundary between Nutrition and
Psychopharmacology," by Simon N. Young. Dept. Of Psychiatry. McGill
University.
http://www.danoneinstitute-can.com/pdf_files/Clinical_Nutrition3.pdf
Trytophan:
Tryptophan, as a precursor to the neurotransmittor serotonin, may
increase sertotonin levels in the brain. Psycological effects of
tryptophan include "an anti-depressant effect in mild-to-moderate
clinical depression, although it is probably not as effective as
standard antidepressants in treating severe depression.(4)
Tryptophan decreases sleep latency in people with mild insomnia and
has been used successfully to treat some types of pain. Both of these
effects could result from increased brain serotonin. Although it is
not as effective a hypnotic as the benzodiazepines, tryptophan
preserves normal sleep architecture when administered in low doses
(e.g., 1g) and it does not cause dependence.
Low brain serotonin may be associated with aggressive behaviour, and
2 studies suggest that tryptophan has some therapeutic effect in
pathologically aggressive patients.(5,6)
Tryptophan may also be better than placebo in the treatment of
premenstrual dysphoric disorder (premenstrual syndrome)(7) which can
be associated with moodiness and irritability.
.....
"Acute tryptophan depletion can produce a temporary lowering of mood
in suceptible individuals, sometimes causing a full depressive symptom
pattern in formerly depressed patients. The symptoms reverse as soon
as tryptophan levels are restored.
"The tryptophan depletion technique can also elicit increased
aggression in laboratory tests of aggression.(10) These results
suggest an involvement of low brain serotonin in the cause of
depression and aggression. Although this use of dietary components in
biological psychiatry research is artificial, and could not be
duplicated by physiological changes in the diet, it illustrates
clearly the potential of dietary components to cause dramatic changes
in mood and behavior.
References cited:
4. Young SN. The clinical psychopharmacology of tryptophan. In:
WurtmanRJ, Wurtman JJ, editors. Food constituents affecting normal and
abnormal behav-iors. vol 7 of Nutrition and the brain series. New
York: Raven Press; 1986. p.49-88
5. Morand C, Young SN, Ervin FR. Clinical response of aggressive
schizo-phrenics to oral tryptophan. Biol Psychiatry 1983;18:575-8.
6. Volavka J, Crowner M, Brizer D, Convit A, van Praag HM, Suckow
RF.Tryptophan treatment of aggressive psychiatric inpatients. Biol
Psychiatry1990;28:728-32
7. Steinberg S, Annable L, Young SN, Liyanage N. A placebo-controlled
clini-cal trial of L-tryptophan in premenstrual dysphoria. Biol
Psychiatry 1999;45:313-20
10. Moore P, Landolt HP, Seifritz E, Clark C, Bhatti T, Kelsoe J, et
al. Clinicaland physiological consequences of rapid tryptophan
depletion. Neuropsy-chopharmacology 2000;23(6):601-22.
===
Tryptophan and sleep disorders
==============================
From "Sleep Disorders and Amino Acids." Great Smokies Diagnostic
Laboratory.
http://www.gsdl.com/assessments/finddisease/sleep/amino_acids.html
"Tryptophan, an essential amino acid, has been called a "natural
hypnotic" for its important role in the biochemical mechanism of
sleep. By providing source material for the production of
serotonin--an important natural relaxant--tryptophan is a crucial
component of the homeostasis process that modulates a healthy sleep
wake cycle in the body. Research has shown tryptophan improves the
quality of sleep and reduces sleep latency...."
==
Protein ingested after exercise increases "happiness"
====================================================
From "Influence of the Composition of a Meal Taken after Physical
Exercise on Mood, Vigilance, Performance," by P. Verger, D. Lagarde,
D. Batejat and J. F. Maitre. Physiology & Behavior 64:3 317-322
http://www.aleph.se/Trans/Tech/Misc/990301.txt
How does exercise and the composition of food affect our mood?
......The men who ate the protein meal reported being happier both
immediately after the meal and 2 hours later.....
==
Hyperactivity and Amino Acid Deficiency
=======================================
From "Hyperactivity and Amino Acids." Great Smokies Diagnostics
Laboratory.
http://www.gsdl.com/assessments/finddisease/add/amino_acids.html
"In comparison with other children, children with attention deficits
may exhibit deficiencies in a wide range of amino acids including
phenylalanine, tyrosine, tryptophan, histidine, and isoleucine.8 A
variety of alternative treatment methods can be used to treat these
imbalances. Researchers suggest that even subtle changes in diet can
affect amino acids levels and thereby modulate neurochemical brain
function.(9) A promising study in China found that treatment with a
natural herbal remedy increases levels of the amino acid creatinine
and other important neurochemicals, reducing symptoms of hyperkinesia
and improving performance in school.(10)
(See entire article for references)
===
Low levels of amino acids and depression
=========================================
From "Depression and Amino Acids." Great Smokies Diagnostics
Laboratory.
http://www.gsdl.com/assessments/finddisease/depression/amino_acids.html
"The building blocks of protein, amino acids can affect various
central nervous system-controlled mechanisms such as pain threshold,
mood, and sleep patterns. Low tyrosine or phenylalanine, for example,
can result in abnormal levels of mood regulating chemicals in the
brain, such as dopamine and catecholamines. Low tyrosine can also
create subnormal levels of thyroid hormone--a well-known cause of
depression. This may be why pre-treatment with supplemental tyrosine
appears to prevent the behavioral depression observed following an
acute stress.(1)
"Because catecholamines rely on S-adenosyl methionine (SAMe) for
proper function, low levels of SAMe have been observed in some cases
of depression.(2) For this reason, it is recommended that the status
of the amino acid methionine, the precursor of SAMe, and its various
metabolic pathways, be studied in patients with depression."(3)
"Another amino acid, tryptophan, is the body's source material for
producing the powerful hormone serotonin, which also influences sleep
patterns and mood. Depletion of tryptophan can spur an increase in
depressed mood states, particularly in individuals sensitive to
affective disorders(4-6) In fact, one study found that a lower
tryptophan level corresponded with a higher depression score even for
patients who were already under treatment with anti-depressant
drugs."(7)
(See article for references cited)
===============
CARBOHYDRATES:
==============
From "Clinical Nutrition 3: The Fuzzy Boundary between Nutrition and
Psychopharmacology," by Simon N. Young. Dept. Of Psychiatry. McGill
University.
http://www.danoneinstitute-can.com/pdf_files/Clinical_Nutrition3.pdf
Drowsiness/Sedation/Memory Enhancement
======================================
Although sucrose does not cause hyperactivity, controlled studies
comparing different macronutrients have demonstrated effects on the
brain of both simple and complex carbohydrates. The effects appear to
be sedating rather than activating. Depending on the age and sex of
the subject, carbohydrate can cause increased drowsiness or
calmness.The sedating effect of carbohydrate has been attributed to
stimulation of brain serotonin synthesis.(23)
The memory-enhancing effect of glucose is also well established in
humans,(27) and this may in part account for the enhanced cognitive
function of school children who eat breakfast.(28)
Glucose can also attenuate some of the ef-fects of acute nicotine
withdrawal, presumably by stimulat-ing cholinergic pathways.29
References Cited:
================
23. Wurtman RJ, Wurtman JJ. Brain serotonin, carbohydrate-craving,
obesityand depression. Obes Res 1995;3:S477-80
27. Gold PE. Role of glucose in regulating the brain and cognition. Am
J ClinNutr 1995;61:S987-95.
28. Pollitt E, Cueto S, Jacoby ER. Fasting and cognition in well- and
undernour-ished schoolchildren: a review of three experimental
studies. Am J Clin Nutr1998;67(4):779S-84S.
29. Helmers KF, Young SN. The effect of sucrose on acute tobacco
withdrawalin women. Psychopharmacology 1998;139:217-21
==
Low Glycemic Index Foods and Cognitive Performance
==================================================
From "The delivery rate of dietary carbohydrates affects cognitive
performance in both rats and humans," by David Benton, Marie-Pierre
Ruffin, Taous Lassel, Samantha Nabb, Michaël Messaoudi, Sophie Vinoy,
Didier Desor, Vincent Lang. Psychopharmacology. Volume 166, Number
1/February 2003
http://www.springerlink.com/app/home/contribution.asp?wasp=mm8xd75n474yqv5e715m&referrer=parent&backto=issue,10,11;journal,10,158;linkingpublicationresults,1,1
"A low GI rather than high GI diet improved memory in humans,
especially in the late morning (150 and 210 min after breakfast).
Conclusion: Although performances appeared to be only remotely related
to blood glucose, our data provide evidence that a low GI breakfast
allows better cognitive performances later in the morning.
==
Use of Carbohydrates in relation to Depressive Symptoms
=======================================================
"From "Depressive symptoms and the self-reported use of alcohol,
caffeine, and
carbohydrates in normal volunteers and four groups of psychiatric
outpatients," by Leibenluft E, Fiero PL, Bartko JJ, Moul DE, Rosenthal
NE. Am J Psychiatry 1993 Feb;150(2):294-301
http://www.psycom.net/caffeine.html
OBJECTIVE: "The authors examined the relationship between depressive
symptoms and the self-reported use of alcohol, carbohydrates, and
caffeine in normal volunteers and four groups of psychiatric
outpatients."
CONCLUSIONS: ......"Patients of all diagnostic groups were more likely
than normal volunteers to report using caffeine and carbohydrates in
response to depressive symptoms.
==
Use of Carbohydrates to Decrease PMS and Seasonal Affective Disorder
====================================================================
From "Serotonin, carbohydrates, and atypical depression," by S E
Moller. Pharmacology & Toxicology 1992;71 Suppl 1:61-71.
http://www.psycom.net/hysteroid.html
"..it has been suggested that the excessive carbohydrate intake by
patients with PMS and SAD reflects a self- medication that temporarily
relieves the vegetative symptoms via an increased central serotonergic
activity. [References: 74]
===
Ingesting Carbohydrates after exercise reduces anxiety and depression
=====================================================================
From "Influence of the Composition of a Meal Taken after Physical
Exercise on Mood, Vigilance, Performance," by P. Verger, D. Lagarde,
D. Batejat and J. F. Maitre. Physiology & Behavior 64:3 317-322
http://www.aleph.se/Trans/Tech/Misc/990301.txt
"How does exercise and the composition of food affect our mood?...the
glucose group apparently felt a bit peppier after exercise and lunch.
People in the glucose group felt less depressed and anxious when they
are 125-175 g than when they ate more or less....Carbohydrates reduces
anxiety and depression (possibly by increasing serotonin release)"
===
Glucose and Memory Enhancement
==============================
"Blood Glucose Influences Memory and Attention in Young Adults," by
David Benton, Deborah S. Owens and Pearl Y. Parker. Neuropsychologia
32:5 595-607 (1994)
http://www.aleph.se/Trans/Tech/Misc/990301.txt
"By now most of my readers likely know that glucose can enhance
memory. One reason might be that it increases the production or
release of acetylcholine, ACh. However, since Ach is also involved in
attention it is interesting to see if glucose improves attention too.
The authors tested 70 female undergraduates at a rapid information
processing task (detecting certain number series) and a
memory task, after being given a drink with or without glucose. A high
level of glucose correlated with forgetting less and having faster
reactions. Rising and falling levels of blood glucose influenced the
Stroop attention test, where people with glucose levels rising before
the test scored higher. One interesting thing they discuss is that
the ability to handle glucose load might be an important cognitive
factor; the people who can get more glucose into the brain at the
right time have an advantage. This is why it is not just the baseline
levels of glucose that are interesting, but also how quickly the brain
can suck it from the blood. Lots of potential here for enhancement."
====
FATS
====
Positive Effects on Bipolar Disorder and Unipolar Depression
============================================================
From "Clinical Nutrition 3: The Fuzzy Boundary between Nutrition and
Psychopharmacology," by Simon N. Young. Dept. Of Psychiatry. McGill
University.
http://www.danoneinstitute-can.com/pdf_files/Clinical_Nutrition3.pdf
"Fat is the macronutrient that best illustrates the expression "you
are what you eat." The lipid composition of thehuman brain in part
reflects the dietary intake of differentlipids".(31)
"Different human populations have widely differentfat intakes, but to
what extent any differences in behaviour and cognition that may occur
in populations with widely differing diets regarding fat types and
contents (such as the traditional Inuit or Hindu diets, or the current
North American diet) are caused by different brain lipid content is
entirely a matter for speculation.
"Several studies have looked at the effects of supplements of omega-3
fatty acids. In a preliminary study, 9.6 g per dayof omega-3 fatty
acids helped to stabilize the condition of patients with bipolar
affective disorder.(33) A lower dose decreased aggression in students
stressed by taking final ex-aminations.(34)
Conflicting results have been obtained in four studies of patients
with schizophrenia.(35)
References cited:
31. Farquarson J, Cockburn F, Patrick WA, Jamieson EC, Logan RW.
Infantcerebral cortex phospholipid fatty-acid composition and diet.
Lancet 1992;340:810-3
33. Stoll AL, Severus WE, Freeman MP, Rueter S, Zboyan HA, Diamond E,
etal. Omega 3 fatty acids in bipolar disorder: a preliminary
double-blind,placebo-controlled trial. Arch Gen Psychiatry
1999;56(5):407-12.
34. Hamazaki T, Sawazaki S, Itomura M, Asaoka E, Nagao Y, Nishimura N,
etal. The effect of docosahexaenoic acid on aggression in young
adults. Aplacebo-controlled double-blind study. J Clin Invest
1996;97(4):1129-33
==
From "Fish Oil May Aid Against Manic Depression," by Marc Kaufman. The
Washington Post. (2002)
http://www.oism.info/ospiti/articoli/2002-04.htm
"A Harvard University clinical trial of 44 patients suffering from
manic, or bipolar, depression had such positive results with fish oil
that the experiment was stopped after four months and all patients
were put on a treatment of 14 capsules per day."
"The group taking the fish oil was performing strikingly better than
the placebo group, including significantly longer periods of
remission," said Andrew L. Stoll, director of the Psychopharmacology
Research Laboratory at Harvard Medical School/McLean Hospital."
"The Harvard study was the first significant scientific look at the
effects of fish oil and its fatty acids on manic depression -- which
is estimated to affect between 1 and 2 percent of Americans at some
point in their lives. The disease produces swings from the abnormally
high energy and mood levels of mania to deep depression, and is
generally treated with different drugs than those prescribed for
unipolar depression, the more common form of depression. (An estimated
20 percent of Americans suffer from some form of depression during
their lifetimes.)
"But some researchers believe omega-3 fatty acids play an equally
important role in unipolar depression."
"Joseph Hibbeln of the National Institute on Alcohol Abuse and
Alcoholism has found a striking correlation between fish consumption
and depression. Societies where people eat a lot of fish, he found,
have markedly lower levels of depression than societies where people
don't eat much fish. He calls his work "suggestive" rather than
conclusive."
===
Essential fatty acids can reduce aggression and depression
==========================================================
From "EFA (Essential Fatty Acid) Type 3 Requirement." The Analyst.
http://www.digitalnaturopath.com/cond/C252081.html
"Ethyl-eicosapentaenoic acid reduced aggression and severity of
depressive symptoms, compared to placebo, in a well designed study of
30 women diagnosed with borderline personality disorder. The dose used
was 1gm per day for 2 months." [Am J Psychiatry 2003;160(1): pp.167-9]
===
Omega - 3 Fish oils can reduce symptoms of ADHD, help cognitive
ability, reduce memory loss and reduce symptoms of schizophrenia
================================================================================
From "Protect your heart, your brain...and overall health with fish
oil supplements." Smart Publications.
http://www.smart-publications.com/articles/030411part2.html
"There is emerging evidence that low levels of omega-3 acids are
associated with hyperactivity in children.(35-37)
"British researchers reported in the February issue of Progress in
Neuro-Psychopharmacology & Biological Psychiatry (February 2002) that
learning-disabled children with symptoms of dyslexia and ADHD
(attention-deficit/hyperactivity disorder) may behave better and
improve their cognitive skills when their diets are supplemented with
fish oils.
"A high intake of fish has also been linked to a significant decrease
in age-related memory loss and cognitive function impairment and a
lower risk of developing Alzheimer's disease.(20-22) One study found
that Alzheimer's patients given an omega-3-rich supplement experienced
a significant improvement in the quality of their life.(23)
"British researchers report encouraging {from Omega-3 fish oil}
results in the treatment of schizophrenia.(24-29)
References Cited:
================
20. Levine, Barbara S. Most frequently asked questions about DHA.
Nutrition Today, Vol. 32, November/December 1997, pp. 248-49
21. Kalmijn, S., et al. Polyunsaturated fatty acids, antioxidants, and
cognitive function in very old men. American Journal of Epidemiology,
Vol. 145, January 1, 1997, pp. 33-41
22. Kalmijn, S., et al. Dietary fat intake and the risk of incident
dementia in the Rotterdam Study. Annals of Neurology, Vol. 42(5),
November 1997, pp. 776-82
See link to Abstract
23. Yehuda, S., et al. Essential fatty acids preparation (SR-3)
improves Alzheimer's patient's quality of life. International Journal
of Neuroscience, Vol. 87(3-4), November 1996, pp. 141-9
See link to Abstract
24. Edwards, R., et al. Omega-3 polyunsaturated fatty acid levels in
the diet and in red blood cell membranes of depressed patients.
Journal of Affective Disorders, Vol. 48, March 1998, pp. 149-55
See link to Abstract
25. Hibbeln, Joseph R. Fish consumption and major depression. The
Lancet, Vol. 351, April 18, 1998, p. 1213 (correspondence)
See link to Abstract
26. Hibbeln, Joseph R. and Salem, Norman. Dietary polyunsaturated
fatty acids and depression: when cholesterol does not satisfy.
American Journal of Clinical Nutrition, Vol. 62, July 1995, pp. 1-9
See link to Abstract
27. Stoll, Andrew L., et al. Omega 3 fatty acids in bipolar disorder.
Archives of General Psychiatry, Vol. 56, May 1999, pp. 407-12 and pp.
415-16 (commentary)
See link to Abstract
28. Calabrese, Joseph R., et al. Fish oils and bipolar disorder.
Archives of General Psychiatry, Vol. 56, May 1999, pp. 413-14
(commentary)
See link to Abstract
29. Laugharne, J.D.E., et al. Fatty acids and schizophrenia. Lipids,
Vol. 31 (suppl), 1996, pp. S163-S65
See link to Abstract
35. Simopoulos, Artemis. Omega-3 fatty acids in health and disease and
in growth and development. American Journal of Clinical Nutrition,
Vol. 54, 1991, pp. 438-63
36. Mitchell, E.A., et al. Clinical characteristics and serum
essential fatty acid levels in hyperactive children. Clin Pediatr
(Phila), Vol. 26, August 1987, pp. 406-11
See link to Abstract
37. Stevens, Laura J., et al. Essential fatty acid metabolism in boys
with attention-deficit hyperactivity disorder. American Journal of
Clinical Nutrition, Vol. 62, No. 4, October 1995, pp. 761-68
See link to Abstract
=====================
VITAMINS AND MINERALS
=====================
Because so many vitamins and minerals work in conjunction with one
another, I decided to combine these references under one heading.
From "Vitamin B Complex Requirement." The Analyst.
http://www.digitalnaturopath.com/cond/C292929.html
"If you have very low levels of any of the B-vitamins, one of the
first symptoms is depression. Studies show that one out of four people
hospitalized for depression is deficient in pyridoxine and cobalamin."
"The B-vitamins are crucial in the direct synthesis of the brain
neurotransmitters. [J Affect Disord. 1986;10: pp.9-13; Psychosomatics.
1980;21: pp.926-929] Low levels of thiamin (B1) [Psychopharmacology
(Berlin) 1997;129: pp.66-71], riboflavin (B2) and pyridoxine (B6) are
often found in clinically depressed individuals". [British Journal of
Psychiatry 1982;141: pp.271-272]
==
Mood Swings and Depression
==========================
From "Singin' the Blues: Natural remedies for relieving melancholy
moods." by Kim Schoenhals.
Health Supplement Retailer. (2003)
http://www.hsrmagazine.com/articles/321feat1.html
"There are several theories for the etiology behind depressive
disorders, one of which includes micronutrient deficiency. "[Although
not] all mental disorders are the result of nutritional deficiencies,
in many cases, vitamins play a profound role in facilitating a cure,"
wrote Rita Elkins, M.H., in Solving the Depression Puzzle (Woodland
Publishing, 2001). "We do know that some psychologically disturbed
individuals suffer from the abnormal metabolism of one or more
vitamins [or] minerals."
"Research has supported this theory. Namely, the B vitamins are known
to play a major role in mental wellness, and deficiencies can wreak
havoc on healthy mental states. Folic acid deficiency has been linked
with mood disorders,(1,2) and double blind research has shown
improving vitamin B1 (thiamin) status is correlated with better mood
states.(3) Similarly, vitamin B6 (pyridoxine) supplementation is
suspected to have a favorable effect on depression.(4)
Vitamin D intake has also been linked to depression, primarily when
combined with calcium for the mood-related symptoms of premenstrual
syndrome (PMS). Researchers at St. Luke's-Roosevelt Hospital Center in
New York noted calcium and vitamin D support cyclic fluctuations
during the menstrual cycle that may explain some features of PMS, and
calcium supplementation effectively alleviated the majority of
PMS-related mood symptoms.(5) Like vitamin D, magnesium plays a role
in calcium metabolism and is linked to PMS-related mood swings due to
this effect.(6) Low levels of magnesium are also connected with
behavioral disorders by deactivating vitamin B1. Additional research
conducted in Poland noted magnesium levels in depressed patients were
significantly lower than in healthy controls.(7)
References cited:
=================
1. Morris MS. "Folate, homocysteine and neurological function." Nutr
Clin Care, 5, 3:124-32, 2002.
2. Donnelly JG. "Folic acid." Crit Rev Clin Lab Sci, 38, 3:183-223,
2001.
3. Benton D, Donohoe RT. "The effects of nutrients on mood." Public
Health Nutr, 2, 3A:403-9, 1999.
4. McCarty MF. "High-dose pyridoxine as an ‘anti-stress’ strategy."
Med Hypotheses, 54, 5:803-7, 2000.
5. Thys-Jacobs S. "Micronutrients and the premenstrual syndrome: the
case for calcium." J Am Coll Nutr, 19, 2:220-7, 2000.
6. Johnson S. "The multifaceted and widespread pathology of magnesium
deficiency." Med Hypotheses, 56, 2:163-70, 2001.
7. Zieba A et al. "Serum trace elements in animal models and human
depression: Part III. Magnesium. Relationship with copper." Hum
Psychopharmacol, 15, 8:631-5, 2000
==
Magnesium and Zinc and ADHD
===========================
From "Drug-free Treatment for Attention Deficit Disorders,"by Marcia
Zimmerman, C.N. Nutrition Science News (1998)
http://www.chiro.org/pediatrics/DISCONTINUED/Drug_free_Treatment_for_ADD.html
"..deficiencies in both zinc and magnesium have been associated with
ADHD. Magnesium levels appear to be low in patients with ADHD, and
supplementation has reduced hyperactivity.(17) Zinc deficiency in
ADHD children was associated with low fatty acid levels, and the
relationship between the two was studied by a Polish team. Of 48 ADHD
and 45 normal children, the ADHD group had significantly lower zinc
and fatty acid blood levels.(18)
References Cited:
================
17. Starobrat-Hermelin B, Kozielec T. The effects of magnesium
physiological supplementation on hyperactivity in children with
attention deficit hyperactivity disorder (ADHD). Positive response to
magnesium oral loading test. Magnesium Res 1997;10(2):149-56.
18. Bekarolu M, et al. Relationships between serum-free fatty acids
and zinc, and attention deficit hyperactivity disorder: a research
note. J Child Psychol Psychiatry 1996;37(2):225-7.
==
Benefits on mood and cognitive function
========================================
From: "The impact of long-term vitamin supplementation on cognitive
function," by David Benton, Joyce Fordy and Jurg Haller.
Psychopharmacology 117 298-305 (1995)
and
"Vitamin Supplementation for 1 Year Improves Mood," by David Benton,
Jürg Haller, Joyce Fordy
Neuropsychobiology 32 98-105 1995
http://www.aleph.se/Trans/Tech/Misc/990301.txt
"Two papers based on the same study. Benton has earlier argued that
micro-nutrient deficiencies cause sub-clinical psychological symptoms
in the population, so it would be interesting to see what happens if
they are supplemented for a while. There is actually rather little
known about the psychological effects of vitamins, but since at least
some are relevant for brain chemistry it is not far-fetched. They gave
volunteers placebo or vitamin supplements (10 times the US recommended
daily amount, except for vitamin A), and followed them for one year.
Already after 3 months the vitamin levels in the treated participants
were significantly raised. In women, but not in men,
mental health (as measured by a psychological questionaire; asocciated
with B2 and B6), feelings of composure (associated with B2 and B6).
Both men and women who had taken vitamins for 12 months felt more
agreeable (associated with B1, B2 and B6). In women reaction time and
attention improved. It looks like especially B6 (thiamine) improves
mood in women, but not in men. Overall, it seems like supplementation
should be allowed to take its time, the mood and cognitive effects
only appear after around a year despite the fact that the levels of
vitamins stabilize already after three. Some restructuring might be
going on in the brain during this time."
==
Thiamine and mood and reaction time
===================================
"Thiamine supplementation mood and cognitive functioning,"by D.
Benton, R. Griffiths and J. Haller. Psychopharmacology (Berl), 129:1
66--71 Jan 1997
http://www.aleph.se/Trans/Tech/Misc/990301.txt
"The authors tested the effects of 50mg thiamine (B6) or placebo taken
daily for two months on 120 females, and studied the effect on mood,
memory and reaction times. They felt significantly more clear-headed
(and composed and elated just missed statistical significance);
overall mood seemed to
have improved. There was no effect on memory (recall of famous faces
or word lists). Reaction times became faster for the thiamine group
(statistically significant, but the difference was only 5% faster
really)."
==
Vitamins and Minerals in Relation to Mood
=========================================
From "Do Vitamins or Minerals (Apart From Lithium) Have
Mood-Stabilizing Effects?" by Charles W. Popper, M.D. The Journal of
Clinical Psychiatry. (Dec 2001)
http://www.ect.org/selfhelp/bipolcomm.html
"In this issue, Kaplan and colleagues (1) describe an open trial of
the first 14 adults with bipolar disorder treated with this
nutritional supplement, which consists of a broad range of minerals
and vitamins, plus 3 amino acids and several antioxidants. Symptom
reductions were clinically noted within 2 weeks and sustained over 6
months of observation. All outcome measures showed significant
improvements (55% to 66% symptom reduction), and a strong effect size
(> .80) was observed for ratings of depression as well as mania. Most
patients could reduce their doses of psychiatric medications, and some
patients became stable without any psychiatric medication. Only 2
patients started on new medications that might conceivably have
contributed to their stabilization. Even allowing for the usual
overestimation of effects in open-label series, these preliminary
findings raise interesting questions about nutrition-behavior
interactions."
(Read entire article for more comprehensive information and research
citations.)
====
I hope this answer has been enlightening. If I can clarify anything
further, please let me know and I will be happy to help if I can.
umiat-ga
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