Just Ask Terry

Terry is happy to provide his opinion on diet and nutrition, supplements and lifestyle choices. This information is for educational purposes only. It is not meant to replace the advice of your physician and is not to be considered medical advice, diagnosis or treatment. Should you have any concerns please contact your physician directly.

Q. Dear Terry, “I have many symptoms of low serotonin levels. My doctor has recommended antidepressants, but I don’t want to use them because I’m afraid of becoming addicted. Can you suggest something natural that would help increase my serotonin levels?” — Sara W., Roanoke, VA

A. Dear Sara, While I can suggest some natural options for addressing low serotonin levels and improving mood, I would also recommend that you talk to your doctor about your plan to use natural interventions to address this issue. The best health outcomes are always achieved when health care providers and their patients are all aligned.

Serotonin, a type of neurotransmitter, helps regulate mood and behavior, and can have a positive effect on sleep, mood, anxiety, appetite, and pain sensation. Our bodies convert tryptophan (an amino acid) found in our food into 5-HTP, which is then converted into serotonin. This conversion process can be inhibited by a number of factors, including stress, insulin resistance, increasing age, and a variety of nutrient deficiencies.

I would first recommend adding tryptophan, the precursor of serotonin, to your supplement regimen to help optimize serotonin levels. As an essential amino acid, it is not synthesized by the body and must be obtained from the diet. I suggest taking 500 mg one to three times daily.

I also recommend taking a high quality, standardized St. John’s wort (Hypericum perforatum) extract. St. John’s wort has been shown to be every bit as effective for mild to moderate depression as prescription drugs. In fact, it has shown great promise in numerous double-blind, placebo controlled clinical trials for alleviating depression – without the side-effects that are often seen in conventional approaches. I would suggest taking 900 mg of St. John’s wort every day in the morning. Look for a specialized extract that is available as a once-daily 900-mg supplement and is standardized to 0.3% hypericin. Clinical studies have shown that St. John’s wort standardized to this amount of hypericin has shown the most (and most consistent) benefits.

Another formula I particularly like combines mandarin, basil and verbena oils. It is excellent for improving mood and helping you feel calm and happy. Mandarin is known as “happy oil” for its ability to ease tension and improve mood. Basil and verbena also aid in creating a calm feeling and relieving stress. When it comes to choosing a formula, find one that features concentrated plant oils that have been laboratory tested to accurately identify elements of their natural chemical composition. Unlike essential oils used for massage and aromatherapy, these plant oils are tested and “fingerprinted” based on specific molecular makeup, species, marker compounds, purity and safety for internal medicinal use. The extraordinary potency of these tested plant oils allows for relatively low doses, but very powerful health benefits.

Healthy Regards!

Terry . . . Naturally