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behavior.
THE FI RST STEP: TAKE YOUR SUPPLEMENTS 75
Phosphatidylserine has also been shown to improve memory and to
reverse age-related memory loss. In one of several studies, Thomas H.
Crook, Ph.D., a clinical psychologist in Scottsdale, Arizona, gave 300
mg of phosphatidylserine daily to 149 patients with age-related memory
impairment. After twelve weeks, patients taking phosphatidylserine
scored about 30 percent better in terms of learning and recalling names,
faces, and numbers, compared with people taking placebos.
Dosage: To optimize cognitive function, take 100 mg of phos-
phatidylserine one to three times daily.
Protein and Individual Amino Acids That
Improve Mood and Behavior
Action plan: Protein consists of amino acids, which are the building
blocks of neurotransmitters, so it s important to eat high-quality protein,
such as fish, chicken, and turkey. In general, individual amino acid sup-
plements are best taken on an empty stomach, ten to twenty minutes
before breakfast and one hour away from eating food at any other time
of day.
Protein
Principal use: To stabilize mood swings.
What else you should know: Protein has gotten a bad rap because of
widespread misunderstandings about high-protein, low-carbohydrate
diets. It is an essential nutrient, and there are many low-fat sources of
animal protein, including chicken, turkey, and fish. (Vegetarians can
focus on legumes, eggs, and dairy products for protein.) Extreme high-
protein, zero-carb diets were recommended by the late Robert Atkins,
M.D., but for only a short period of time, after which carbohydrate
intake could be increased. My dietary recommendations (in chapter 5)
can best be described as protein rich, relatively low in fat, with substan-
tial amounts of vegetables and small amounts of carbohydrate.
High-quality protein stabilizes blood sugar levels. In people with ele-
vated blood sugar, protein generally lowers and steadies their blood
sugar levels. This dampens hunger, which in turn reduces appetite and
often leads to weight loss. The effect of protein on blood sugar is rapid.
76 THE FOOD- MOOD SOLUTI ON
Eating a high-protein breakfast, such as eggs, results in improved blood
sugar levels and fewer feelings of hunger by lunchtime.
Dosage: It is a good practice to eat a little high-quality protein with
every meal, when you feel that your mood is deteriorating, or when you
need a mental energy boost. One of the fastest ways to improve your
mood is to eat some protein, such as a couple of slices of deli turkey and
cheese.
Arginine
Principal use: To treat anxiety and erectile dysfunction.
What else you should know: Arginine (also known as L-arginine) is the
immediate precursor to nitric acid, a neurotransmitter that can lessen anx-
iety, restore blood vessel tone, and improve erectile function. A recent
study found that a combination of 3 grams of arginine and 3 grams of
lysine (another amino acid) daily reduced anxiety in high-strung people.
Dosage: For anxiety, try 1 gram of arginine three times daily. If this
doesn t help, add 1 gram of lysine three times daily. Follow the same
dosage for erectile dysfunction, but consider taking one dose about
thirty to sixty minutes before intercourse. Always take arginine at least
one hour before or after eating any food.
GABA
Principal use: For anxiety, distractibility, and difficulty sleeping.
What else you should know: GABA, or gamma aminobutyric acid, is
an amino acid that also functions as a neurotransmitter. It s one of the
best brain-calming supplements. Conventional psychiatrists sometimes
use a related compound to treat anxiety, but it s far more straightforward
and less expensive to use GABA.
Researchers only recently discovered one of the key ways in which
GABA relaxes the mind. GABA helps to filter out background noise in
the brain. By allowing the brain to process only the most important and
relevant information, GABA actually improved how elderly monkeys
responded to visual images. In fact, their improvement was so great
that their brains registered visual images just as well as those of young
monkeys did. This may account for why GABA can sharpen the mind at
the same time that it relaxes it.
THE FI RST STEP: TAKE YOUR SUPPLEMENTS 77
Dosage: Like other amino acids, GABA works best when taken on an
empty stomach, such as about twenty minutes before eating or drinking
anything (except water) for breakfast, before bedtime, or at least two
hours apart from eating any food. The reason is that other amino acids
in food can interfere with the absorption of GABA. Take 500 to 600 mg
one to three times daily, and consider combining it with 200 mg of
theanine.
Glycine and Dimethylglycine
Principal use: For obsessive-compulsive behavior and blood sugar reg-
ulation.
What else you should know: Dimethylglycine (DMG) is used in the
SAM cycle (see SAMe, earlier) and is the precursor to glycine. Glycine
is the simplest amino acid in chemical structure and functions as an
inhibitory, or calming, neurotransmitter. It has many other roles in the
body, such as protecting cells from toxins and reducing inflammation.
Research conducted at the University of Minnesota, Minneapolis,
found that glycine supplements could significantly lessen the postmeal
rise in blood sugar levels, which would help to prevent diabetes and
mood swings.
DMG specifically has been used with vitamin B6 and magnesium to
alleviate symptoms of autism. In two case reports, DMG decreased
obsessive-compulsive behavior in autistic men.
Dosage: To control blood sugar levels, take 3 to 5 grams of glycine
daily with meals. For obsessive-compulsive behavior, try 300 to 400 mg
of DMG daily, but cut the amount if hyperactive behavior increases.
Theanine
Principal use: For difficulty relaxing, anxiety, tension, and poor mental
focus.
What else you should know: Theanine (known as L-theanine) is an
amino acid found in green and black teas. It accounts for the taste of tea,
and higher-quality (and generally more expensive) teas have higher
concentrations of theanine. Theanine improves mood by increasing
levels of serotonin, dopamine, and GABA. The result is a sharpening of
mental activities, along with a mild tranquilizing, anxiety-reducing
78 THE FOOD- MOOD SOLUTI ON
effect. Some reports describe the effect as being similar to meditation.
Theanine increases the activity of alpha waves in the brain, which
researchers have long known to be associated with feeling relaxed and
alert in effect, mellow and perceptive. According to an article by Ray-
mond Cooper, Ph.D., in the Journal of Alternative and Complementary
Medicine, people with high alpha-wave brain activity are less anxious,
and creative people produce more alpha waves when trying to solve a
problem.
The theanine concentration in tea may explain the beverage s sooth-
ing effects. In fact, some research suggests that theanine counteracts the
edginess of caffeine, which is also found in tea. However, this caffeine-
moderating effect does not seem to work consistently with everyone.
Dosage: Theanine supplements are sold in health food stores.
Dosages range from 50 to 200 mg, taken one to three times daily. When
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