What do Amino Acids Have to Do with Mental Illness?
Could amino acids be the missing link in your mental health symptoms? Read this article to the end to learn about the primary amino acids we need to make neurotransmitters, and how you can effectively get these nutrients from your food. A brief guide to supplementation is also included.
According to the National Alliance of Mental Illness, over 23% of Americans experience mental illness. That is over 1 in 5 people (NAMI)! Unfortunately, even when mental health services are available, they tend to mostly help improve or manage symptoms in people experiencing more mild symptoms, or related to complications in bereavement. People with severe anxiety disorders including OCD, major depression, and PTSD or trauma related conditions tend to experience less benefit from conventional talk therapy (Clear Behavioral Health). You might wonder, what are we missing?
Amino acids, which are components broken down from proteins, are the primary building blocks and regulators of our neurotransmitter production. If we do not have adequate raw material to build and regulate our neurotransmitters, or if another physiological imbalance is not allowing the proper conversion of raw material to usable neurotransmitters in the body, it becomes a near biological impossibility to have a positive or stable mood. Stubborn and so-called “treatment resistant” mental health disorders might be a function more of physiological depletion that does not allow our brains to overcome an overwhelming stressor we encounter in our lives. Mental health symptoms are the result (Purves et. al).
Theoretically, we should be able to get all the nutrients we need to create neurotransmitters from our food. Unfortunately, many of us still develop nutrient deficiencies due to eating a diet heavy in processed and refined carbohydrate foods, not having an inadequate intake of animal based protein (the most bio available method of obtaining all 22 amino acids), or other unaddressed nutrient deficiencies. Additionally, the more stress we experience in our life, the more neurotransmitters we will need to buffer this stress. Amino acids are essential, meaning we need to obtain some from our food- and sometimes it is hard to keep up with the demands of our lives (Ross)! Amino acid deficiency is a serious problem, and can create a range of concerning mental health symptoms.
Let’s talk about some of the most important amino acids, and where to get them in food.
Tryptophan is an essential amino acid that converts to serotonin and melatonin in the body. When we have adequate serotonin levels, we are able to feel positive, confident, flexible and easy going. Low serotonin is indicated by an anxious, obsessive, and negative or pessimistic mood. People with low serotonin will often be highly self critical, experience excessive guilt, maybe even perfectionistic, and have a hard time letting go and enjoying things. They may obsess and ruminate over a problem continuously without ever feeling resolved. Low amounts of melatonin often cause stress on the cells, and difficulty getting into deep sleep. Physically, people with low serotonin and melatonin tend to be prone to constipation, elevated heart rate, insomnia, fibromyalgia, TMJ, migraines, and sugar cravings.
You can get tryptophan from seafood such as cod or halibut, meats such as chicken, beef and pork, cheese such as cheddar, and eggs. You can also get tryptophan from pumpkin seeds, broccoli, asparagus, and mushrooms, in smaller amounts.
To supplement, you can take L Tryptophan, starting with 500mg and increasing up to 2,000mg per day. There are potentially serious interactions with SSRI and SNRI medications, always discuss supplementation with your doctor.
(Simon)
Tyrosine is an amino acid converted from the essential amino acid phenylalanine, which then converts to dopamine in the body. When we have enough dopamine, we are able to be energized, upbeat, and alert, especially at the beginning and middle of the day. Low dopamine is indicated by a flat, lethargic, fatigue based depression and difficulty feeling focused or motivated, as in ADHD. People with low dopamine will often sleep too much, have difficulty staying focused, struggle with self worth and feeling rewarded when they accomplish things, and feel emotionally numb. They may need substances like caffeine or sugar to “get going”, and are prone towards addictive behaviors that help them feel stimulated. Neurologically, people with low dopamine may experience chronic fatigue, muscle twitching, and in extreme cases, Parkinson’s Disease.
You can get tyrosine from seafood such as halibut, tuna, shrimp and cod, meats such as chicken and pork, cheese such as swiss, gouda, and parmesan cheese, and eggs. You can also get some from broccoli, mushrooms, lima beans, lentils, and pumpkin seeds, in smaller amounts.
To supplement, you can take L Tyrosine, starting with 500mg and increasing up to 2,000mg per day. There are potentially serious interactions with stimulant medications, always discuss supplementation with your doctor.
(Marsden)
GABA is an amino acid converted from the essential amino acid threonine and conditional amino acids glycine and glutamic acid. When we have enough GABA, we are able to be calm, relaxed, and feel competent and resilient in the face of stress. Difficult tasks and experiences are taken in stride. Low GABA is indicated by a wired, constantly stressed, and frequently overwhelmed mood type. People will low GABA will often say things like, “I just can’t take it anymore!” in regards to the next life stressor coming at them. They may also be snappy and irritable. Physically, people with low GABA are often diagnosed with PTSD, experience chronic muscle tension and tightness, and may even get concerning neurological symptoms such as tremors, tics, and seizures.
You can get threonine and glycine from seafood such as shrimp and scallops, meats such as beef, venison, and bison, and meat based stocks and broths. You can also get some from mushrooms, pumpkin seeds, lentils, and split peas, in smaller amounts.
To supplement, you can take GABA starting with 500mg and increasing up to 1,500mg per day. It is best taken sub lingually, for proper absorption. Some people prefer to take Glycine, 500 – 2000mg per day. There are potentially serious interactions with sedative and anxiolytic medications such as benzodiazepines, always discuss supplementation with your doctor.
(Nemeroff)
Do you recognize yourself in any or all of these profiles? If it feels overwhelming, you are not alone, and this journey to nutritional based mental health can be taken one step at a time. The most important takeaway is that we all deserve the ability to feel balanced, positive, and energized about life. While there are many social and interpersonal factors that influence our mental health, we of course want to be sure we are addressing the physiological factors as well. If we don’t have the raw material for the neurotransmitters that provide us a stable mood and mental wellness, psychological and emotional practices can only do so much. If talk and other types of conventional therapy have not given you the results you desire, this is your next step. With amino acid deficiency properly addressed, there will be one less obstacle in your way to experience a full and vigorous life.
Our practitioners are well versed in using amino acid therapies. Reach out to us, and let’s start your journey now.
Citations:
Clear Behavioral Health. “When Therapy Isn’t Working: What to Do.” Substance Abuse and Mental Health Treatment Los Angeles | Clear Behavioral Health, 22 Feb. 2023, clearbehavioralhealth.com/when-therapy-isnt-working/.
Marsden, Charles A. “Dopamine: The Rewarding Years.” British Journal of Pharmacology, vol. 147, no. S1, 2 Feb. 2009, pp. S136–S144, https://doi.org/10.1038/sj.bjp.0706473.
National Alliance on Mental Illness. “Mental Health by the Numbers.” NAMI, Apr. 2023, www.nami.org/about-mental-illness/mental-health-by-the-numbers/.
Nemeroff, Charles B. “The Role of GABA in the Pathophysiology and Treatment of Anxiety Disorders.” PubMed, vol. 37, no. 4, 1 Jan. 2003, pp. 133–46.
Purves D, Augustine GJ, Fitzpatrick D, et al., editors. Neuroscience. 2nd edition. Sunderland (MA): Sinauer Associates; 2001. The Biogenic Amines. Available from: https://www.ncbi.nlm.nih.gov/books/NBK11035/
Ross, Julia. The Mood Cure : The 4-Step Program to Take Charge of Your Emotions-Today. New York, Penguin, 2004.
Young, Simon N., and Marco Leyton. “The Role of Serotonin in Human Mood and Social Interaction.” Pharmacology Biochemistry and Behavior, vol. 71, no. 4, Apr. 2002, pp. 857–865, https://doi.org/10.1016/s0091-3057(01)00670-0.
