These are a few of our favorite things... SamE

This month I (Carolyn) am writing about one of my favorites.  It was hard to narrow it down since I have tons of things I love at the store.   I decided on samE, a supplement that is amazing for mood and overall brain chemistry.  It’s well known for its benefit to people with seasonal affective disorder (SAD), but is also very effective for general depression and anxiety.

I have seen it work in people close to me, and best of all results are seen often in as few as four days.  It has been shown in research to be as effective as Prozac, but is faster acting and without side effects.  SamE also has side benefits of helping to reduce joint pain, so it’s particularly effective for people with fibromyalgia.  SamE also helps to detoxify the liver.

For many people a dose of 400mg per day is sufficient, although when people first start taking it, they may take a double dose of 800mg per day to get it in their system faster.  For the best absorption and effectiveness, samE should be taken on an empty stomach.

Healthy Q & A: Seasonal Affective Disorder

Q:

I think I have seasonal affective disorder.   These dark days are killing me, and I just feel down and like I have no energy to do anything.  Do you have any ideas of something natural that could help?  I do not want to go on prescription antidepressants.

A:

Seasonal affective disorder, or SAD, is very common this time of year as the amount of daylight is so short.  Some people who work in an office may hardly even see the sun in the winter months, which makes it very easy to become depressed.  First, I’d like to say not to absolutely rule out prescription antidepressants.  I am all for doing things naturally, and believe a natural approach should be tried first, but there are times when pharmaceuticals are both beneficial and necessary.

That being said, there are a number of supplements which can be very helpful for people with seasonal affective disorder.  The first thing that comes to mind, which has been shown to be incredibly effective for people with SAD, is a supplement called SAMe (pronounced “Sammy”) which is short for S-adenosyl-L-methionine.  SAMe works by helping to boost the manufacture of “feel good” or mood boosting neurotransmitters in the brain.

Research has shown it to be as effective as prescription anti-depressants (some studies have even found it to work better) without the side effects of conventional pharmaceuticals.  Instead of having side effects, SAMe has the side benefits of helping with pain and inflammation and also aiding in detoxifying the liver. 

SAMe is most commonly used for seasonal affective disorder and depression, but is also used effectively for fibromyalgia and joint pain.  Many natural mood enhancers can take a bit of time to gain full effectiveness; in fact, some like St. John’s Wort can take several weeks before the benefits are seen.  I particularly like SAMe since its benefits are felt quickly, usually within the first week and for some people within just a couple days. 

SAMe is most effective when taken on an empty stomach.  Most people find 400mg daily to be an effective dose.  If you suffer from seasonal affective disorder or depression, I would very much recommend giving it a try.  I know several people who take it with great success.  My one caution would be for people with bipolar disorder, since there has been some research which has linked SAMe supplementation with an increase in manic episodes for people with bipolar disorder.

Other supplements which can be of benefit to people with SAD (along with everyone else really), would be a quality omega 3 supplement as well as additional vitamin D.  One of the benefits of omega 3 fish oil is its help for brain function and mood.  Many people are deficient in omega 3 fatty acids since the body is unable to manufacture them- they must be obtained through diet, so unless you’re eating fatty fish several times a week, or consuming flax or chia seed regularly, you are likely deficient in that nutrient.

Vitamin D is great for everyone to take in the winter months, since it is usually made in the body from the reaction of sunlight on the skin.  Vitamin D can help with immunity, bone health, as well as proper mental health.

Help for Stress Free Holidays

This month’s focus is on having a happy, healthy, and stress-free December. The holidays are a time of togetherness and love, but it can also be a time of heightened stress, anxiety, and depression for many. There are a number of very effective natural products which can help each of us to make it through these weeks in a calmer, more positive state.

Theanine for Anxiety

All of us at the store view theanine as one of the best supplements there is for stress and anxiety. It works best when taken on a regular basis, but is also very effective when taken occasionally for a circumstance that you know is going to be stressful (Christmas dinner, anyone?). It works by helping the brain to produce alpha brain waves, which encourages a state of calm, restful alertness. One of the best things about theanine is that unlike many other things for stress and anxiety, it will not cause drowsiness. I think theanine is one of those supplements we could all use this month.

5-HTP for Mood

5-HTP is an amino acid that’s great for giving yourself a mood boost. It works by increasing serotonin in the brain. Serotonin is known as the “feel good neurotransmitter”. Research has shown it to be as effective as prescription antidepressants, but without the side effects. Interestingly, other research has found that 5-HTP can help with weight loss, particularly “stress eating”, most likely due to its relaxing and mood boosting properties. The one caution would be not to mix 5-HTP with prescription antidepressants in the class known as SSRIs (Prozac for example) since they work similarly in the body.

SAMe for Seasonal Affective Disorder

Seasonal Affective Disorder, or comes into full swing for many people during this month, since the days are the shortest they will ever be. Supplementing with extra vitamin D can be helpful (and really, everyone should be taking extra D in the winter), but the supplement we’ve found to be most effective for SAD is SAMe (pronounced “Sammy”). It works by enhancing feel good neurotransmitters and helping to maintain the proper structure of cell membranes. SAMe is nice because its effects can be felt very quickly, for most people within the first week, compared to prescription antidepressants which can take weeks to gain effectiveness. SAMe also has the side benefits of helping to reduce joint pain as well as detoxifying the liver. It is very effective, and has also been found to be useful for fibromyalgia symptoms since it helps with both depression and pain.

Valerian for Extreme Stress

Valerian is best known as a sleep aid, but in lower doses it works very well for stress, in fact, it is often known as “Nature’s Valium”. Research has found valerian to be similar in effectiveness to valium, but without the side effects. One of the owners, Theresa, went through a rough time a few years ago, and found valerian to be a real help.

Ginseng for Energy

If you find that December and all the planning that goes with it has sapped your energy, ginseng may help. A warm ginseng like panax or Korean ginseng is great for giving you an extra boost. Ginseng is an adaptogen, which basically means that it helps the body to adapt to stress while easing its negative side effects. Herbs like ginseng work best when taken on an empty stomach. Interestingly, panax ginseng has also been found to have benefits for mental functioning, diabetes, and erectile dysfunction.

Immune Shield for the Immune System

Getting sick around the holidays is often a common occurrence due to increased stress and social engagements. One supplement that greatly increases the odds of staying healthy is Irwin Natural’sImmune Shield- it’s a mix of a number of very effective herbs that help the body to fight off bacteria and viruses. If you do end up getting sick, you can take a higher dose to help yourself to get better faster. We all take it at the store and find it to be very effective. Another supplement to think of is vitamin D, which also is great for the immune system. Our bodies can make vitamin D from the sun, but most Americans become deficient in the colder months since they’re only outdoors for short periods.

Healthy Q & A: Energy

Q:

I feel like I'm tired all the time.  Is there anything you'd say that could help?

A:

Tiredness can be a complex issue that usually is rooted in having too much stress.  Stress often robs us of sleep, which makes us tired in the morning.  Depression can have a hand in it as well, since stress and depression can go hand in hand, and work well together to sap energy.

The first thing I’d recommend are adaptogenic herbs like ginseng or ashwaganda.  Adaptogens literally help your body to “adapt” to stress, while reducing its negative side effects.  Stress, in and of itself in not necessarily a bad thing, but when the stress goes on for prolonged periods without respite is when problems develop.  Adaptogens work to help to bring the body into balance, both calming you down and giving you energy without being overstimulating or jittery like the energy from coffee.  Research has also linked ginseng to increased brain function and both ashwaganda and ginseng to increased physical stamina.

If difficulty falling asleep or insomnia is an issue, there are a number of herbs which can help.  Herbs like valerian, passionflower, and hops are all wonderful for helping with relaxation and promoting sleep. For anxiety, the amino acid L-theanine taken at bedtime or during the day can be very helpful.

For people suffering with depression, SAMe or the amino acid 5-HTP can be helpful.  Boosting your mood often helps to reduce fatigue and lethargy.  Both have added benefits- SAMe can help with seasonal affective disorder (which I’ll write about in more detail in next month’s newsletter) and 5-HTP can help with weight loss.

Finally, don’t forget exercise.  Exercising (especially in the morning) can help with increasing energy, reducing stress, boosting mood, and helping with sleep.  The park districts in the area have lots of choices for exercise classes, and there are often membership deals at fitness centers in the surrounding communities.  Also, even though October mornings can be brisk, getting outside for a walk, bike ride, or run can be wonderful.