10. NERVOUS SYSTEM HEALTH Flashcards

This module covers: • Nervous system health. • Neurotransmitters. • Gut-brain axis. • Supporting nervous health. • Depression. • Bipolar depression. • Anxiety. • Insomnia. • Addictions. • Migraine. • Neuralgia.

1
Q

What are some key factors affecting nervous system health?

A
  • Lifestyle ― environment and our response to it.
  • Nerve cell structure and function ― cell membrane integrity via EFAs, phospholipids, myelin, antioxidants, removal of toxins, minerals.
  • Hormonal and immune ― oestrogen, testosterone, thyroxine, cortisol, adrenaline, cytokines (inflammation), neurotrophic factors.
  • Energy ― relies on a steady flow of glucose and rich in mitochondria.
  • Gastrointestinal health ― the ‘second brain’ and the bidirectional communication between the central and enteric nervous system (GBA).
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2
Q

What is the Gut-brain axis (GBA)?

A

The GBA is the bidirectional communication between the central and enteric nervous system.
The vagus nerve connects the GIT and brain, and contains 80% afferent (sensory) and 20% efferent fibres.

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3
Q

In which ways can gut microbes interact with the GBA?

A
  • Modulating NT production ― e.g., serotonin which functions as a key NT in the GBA at both its terminals.
  • Bacterial metabolites ― e.g., SCFAs support the intestinal barrier, mucosal serotonin release and influence memory and learning processes.
  • Modulation of afferent sensory nerves ― e.g., L. reuteri has been shown to enhance neuron excitability, modulating gut motility and pain perception.
  • BDNF production ― gut microbiota can modulate BDNF function in the CNS via changes in NT function or by changes in brain SCFAs.

Interaction also occurs via the immune system (i.e., GALT)

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4
Q

How does gut barrier function influence the GBA?

A
  • Diet-induced changes in the gut microbiome can lead to a compromised mucus layer, allowing access of luminal microbes to extensions of dendritic cells, resulting in activation of these cells by both pathogens and commensals.
  • This local immune activation can lead to ↑ permeability of the tight junctions that further compromises the intestinal barrier.
  • This can result in ‘metabolic endotoxemia’, where immune activation in different organs occurs, including the brain.
  • Elevated levels of LPS have been associated with neuro-inflammation and conditions such as depression.
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5
Q

Key factors influencing general nervous system function

A
  • Inflammation, oxidative stress, toxic load: E.g., infection, environmental toxins, glycaemic variability, obesity, ↑ intestinal permeability, stress (↑glucocorticoids), ageing (↑exposure to cellular stressors), nutritional factors (high sugar, damaged fats, processed foods; low antioxidant-rich foods and omega-3s.
  • Decreased expression of neurotrophic factors such as BDNF and nerve growth factor (NGF). Influences include physical and psychological stress, ageing, lack of physical activity.
  • Mitochondrial changes: Relate to inflammation and oxidative stress, reduced neurotrophic factors, ageing, nutritional deficits.
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6
Q

Possible underlying causes of Neurotransmitter (NT) imbalaces

A

Often multifactorial issues, such as inadequate nutrition, high stress, toxicity, SNPs, poor digestive health, drug use, etc.

  • NT synthesis is from specific substrates (e.g., amino acids) using nutritional co-factors (e.g., vitamin B6).
  • Methylation ― Methyl folate for biopterin (BH4 ― co-factor for serotonin and dopamine). SAMe (methyl folate and B12) for melatonin and adrenaline.
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7
Q

Why is the reuptake of NTs an important mechanism?
List two key enzymes here.

A

To maintain neurotransmitter balance, NTs need to be inactivated and removed via enzyme breakdown, diffusion or reabsorption.
Key enzymes include:

  • Monoamine oxidase (MAO) ― breaks down monoamines: serotonin, adrenaline, noradrenaline and dopamine.
  • Catechol-O-methyl transferase (COMT)
    ― breaks down adrenaline, noradrenaline and dopamine using a methyl group from SAMe.
    [SNP rs4680 (G472A) A allele associated with reduced activity.]
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8
Q

Which amino acid is essential for serotonin and melatonin synthesis?
List four good food sources.

A

Tryptophan

Brown rice, quinoa, pumpkin
seeds, oats, bananas, turkey, fish, eggs

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9
Q

Where is the majority of serotonin in the body produced?

A

Serotonin is produced by enterochromaffin cells and bacteria in the GIT (95%).

and also in the CNS

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10
Q

What are the Functions of serotonin?

A

Serotonin is a GI signalling molecule (motility patterns and epithelial secretions incl. mucus).
It also regulates mood, appetite, sleep (melatonin synthesis), blood clotting.

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11
Q

Which co-factors are necessary for the conversion of tryptophan to 5HTP by Tryptophan Hydroxylase?

A

Vit B3
5-MTHF
Ca
Fe
Vit D3

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12
Q

Which functional test can give an indicator of serotonin levels?

A

Organic acid testing:
5-Hydroxyindolacetic acid (5-HIAA) is a metabolite of serotonin and acts as an indicator of serotonin levels.

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13
Q

Low serotonin ― causes / risk factors

A
  • Insufficient nutrient status ― i.e., tryptophan, cofactors (e.g., Zn, Fe, Mg, B9, B6 etc.)
  • Chronic stress ― hyper-secretion of ACTH and cortisol may alter chaperone proteins which maintain 5HT receptor integrity, reducing 5HT uptake.
  • Negative outlook / thinking; a sense of lack of purpose / goals; financial problems, problems at work etc.
  • GI dysbiosis ― can impact tryptophan metabolism and gut serotonin production which in turn can both impact brain serotonin metabolism.
  • Poor digestive health
  • Lack of sunlight ― in periods of darkness, more serotonin is used to synthesise melatonin.
  • Caffeine ― inhibits tryptophan hydroxylase.
  • Long-term alcohol use ― shown to lower 5-HT.
  • Being sedentary ― exercise increases 5-HT.
  • Statin use ― chronic cholesterol depletion using statins impairs the function and dynamics of serotonin 1A receptors.
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14
Q

What is the ‘tryptophan steal’?

A

Tryptophan can be metabolised by either the 5HTP or kynurenine pathway. Upregulated by stress/inflammation, enzymes shunts tryptophan down the kynurenine pathway to produce NAD+ and ATP at the expense of serotonin.

Quinolinic acid is a by-product produced in the kynurenine pathway. This excitotoxin (↑glutamate), hinders neuronal function, causes cell death and is linked to mood disorders and neurodegenerative diseases.

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15
Q

Which dietary and lifestyle recommendations can be given to reduce quinolinic acid neurotoxicity?

A

Consume foods rich in Catechins and ECCG. Also curcumin, pomegranate, garlic, saffron, broccoli sprouts and do regular exercise

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16
Q

How could the following SNPs impact serotonin?

  • TPH1
  • TPH2
  • FKBP5
  • 5-HTT 5-HT1 & 2A
  • IFNG & TNF
  • MAO-A
  • VDR
A
  • TPH1: Tryptophan hydroxylase 1 ― peripheral serotonin synthesis (e.g., gut). SNP/slower can result in constipation.
  • TPH2: Tryptophan hydroxylase 2 ― CNS serotonin synthesis. SNP / slower can impact serotonin.
  • FKBP5: Cortisol dysregulation ↑ kynurenic acid pathway.
  • 5-HTT 5-HT1 & 2A: 5-HTT (SERT / SLC6A4) transporter and 5-HT receptor SNPs reduce the effects of serotonin.
  • IFNG & TNF: IFNG (Interferon gamma), TNF (Tumour Necrosis Factor) upregulate inflammation (same effects as FKBP5).
  • MAO-A: Monamine oxidase ― high activity SNP leads to more enzymatic breakdown and lower serotonin.
  • VDR: Lower sensitivity to vit. D. Potentially less support for serotonin synthesis.
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17
Q

How can heavy metals and oestrogen possibly impact serotonin?

A
  • Heavy metals ― e.g., arsenic disrupts serotonin metabolism;
    linked to mood disorders, cognitive decline and can induce neuronal death. Mercury inhibits serotonin receptor binding.
  • Sex hormone imbalances e.g., low oestrogen, as oestrogen normally ↑ tryptophan hydroxylase and inhibits MAO.
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18
Q

Which conditions are associated with low serotonin?

A
  • Mood disorders
  • anxiety disorders
  • panic disorders
  • insomnia
  • anger
  • discontentment
  • eating disorders
  • OCD
  • alcohol / substance abuse / addictions
  • IBS and functional constipation
  • migraines.
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19
Q

What are the characteristic functions of Glutamate and GABA that ensures their Yin-Yang relationship?

A

Glutamate is a major excitatory NT that plays a role in memory and learning whilst GABA is an inhibitory NT which increases BDNF levels (neuroprotective). GABA also regulates epinephrine release directly from the adrenals so acts centrally and peripherally.

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20
Q

Which condtions can be linked to excess glutamate?

A

Neuronal injury and neurodegenerative diseases, e.g., Alzheimer’s, MS, epilepsy.

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21
Q

GABA deficiency ― signs and symptoms

A

Anxiety, insomnia, alcohol craving, panic attacks, palpitations, cold or clammy hands, seizures, carb cravings, tinnitus.

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22
Q

GABA deficiency ― causes / risk factors

A
  • Alcohol ― inhibits GAD (glutamate decarboxylase - converts glutamate to GABA).
  • Co-factor deficiencies ― e.g., vitamin B6, magnesium etc.
  • Dysbiosis ― intestinal bacteria including several strains of Lactobacillus and Bifidobacterium synthesise GABA and influence Vagus activity.
  • Chronic stress ― can reduce GABA activity, possibly through decreased expression of GAD and GABAA receptor subunits.
  • Also consider: limited exercise; impaired digestion / absorption.
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23
Q

Which two strains of bacteria play a role in the synthesis of GABA?
a. Saccharomyces and L. reuteri
b. Bidifobacteria, and Akkermansia spp.
c. Lactobacillus and Bifidobacterium
d. Roseburia and Lactobacilli

A

c. Lactobacillus and Bifidobacterium

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24
Q

How could the following SNPs impact GABA?
* GABRA2
* GAD 1 & 2
* ALPL

A
  • GABRA2: SNPs lower sensitivity to GABA, so creates feeling of less GABA. Strongly associated with anxiety and use of alcohol to
    relief anxiety / feel calm (as alcohol binds with the GABA receptor and has a similar effect as GABA, so people with a GABRA2 SNP are more inclined to misuse alcohol to get the GABA relaxation effect).
  • GAD 1 & 2: Impacts glutamate to GABA conversion, so less active GAD genes can result in lower GABA (with similar effects to GABRA2).
  • ALPL: Degrades B6 which is a co-factor for the GAD genes (faster degradation of B6 means potentially lower B6 co-factor and lower GAD activity).
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25
Q

List three catecholamines

A

Dopamine
Adrenaline
Noradrenaline

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26
Q

What are the functions of dopamine?

A
  • Motor control
  • curiosity
  • working memory
  • cognition
  • motivation
  • Reward seeking behaviour - linked to addiction.
  • Acts as a (neuro)hormone released by hypothalamus to inhibit prolactin.
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27
Q

Which marker in Organic acid testing can be an indicator of dopamine (DA) levels?

A

DA is metabolised to homovanillic acid (HVA)

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28
Q

Why is B6 contraindicated in patients on L-dopa?

A

Vit B6 converts L-dopa it to DA which does not cross the BBB (losing its effect).

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29
Q

What are the signs & symptoms of low dopamine levels?

A

anxiety / depression,
low libido and
restless leg syndrome

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30
Q

What are the signs & symptoms of elevated dopamine levels?

A

OCD and hyperactivity

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31
Q

Outline four possible causes / risk factors for dopamine (DA) imbalances.

A
  • Insufficient dietary intake of phenylalanine / tyrosine and co-factors, e.g., B6, folate, iron, etc. Also consider poor digestion / absorption.
  • Chronic stress ― increases adrenaline (SNS), reducing DA.
  • Sleep deprivation ― downregulates DA receptors.
  • High sugar diets.
  • Recreational drug use (e.g., cocaine).
  • Poor gut health and dysbiosis ― about 50% of DA is produced in the GIT by enteric neurons, epithelial cells and bacteria, where it normally supports GI motility.
  • High saturated fat ― can alter DA-related gene expression.
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32
Q

List three key SNPs that could cause dopamine imbalances

A
  • Tyrosine Hydroxylase (TH)
    Converts Tyrosine to L-DOPA. SNPs ↑ TH activity resulting in ↑ DA, which can be good (supporting DA levels, and cognition; ↓ risk of cognitive decline) or bad —excess DA.
  • MTHFR
    provides 5-MTHF for biopterin cofactor to support TH. SNPs — ↓ methyl-folate can impact dopamine synthesis.
  • SLC6A3 / DAT (Dopamine Transporter)
    Dopamine reuptake — SNPs increase resulting in lower DA, increasing risk of addiction, ADHD, and cognitive decline.
  • DRD2/4
    Dopamine receptor SNPs ↑ likelihood of addictive behaviours. DRD2 ↑ impulsiveness. DRD4 ↑s risk taking behaviour.
  • COMT
    Breaks down DA. Fast SNPs lower DA, slow can increase DA.
  • Monoamine Oxidase B (MAOB)
    Breaks down DA. SNPs decrease activity — slower breakdown of DA.
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33
Q

What is the major neurotransmitter in the parasympathetic nervous system?

A

Acetylcholine (ACh)

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34
Q

What is acetylcholine synthesised from?

A

Acetylcholine (ACh) is formed from mitochondrial acetyl-CoA and dietary choline. It is essential for mood, memory and learning.

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35
Q

What can increase acetylcholine release?

A

A healthy diet, lifestyle and BDNF increase ACh release through Vagus nerve stimulation.

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36
Q

What can downregulate brain ACh by inhibiting acetyltransferase?

A

Cortisol

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37
Q

What are the functions of serotonin?

A
  • Mood
  • sleep
  • attention
  • motivation.
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38
Q

From which amino acid is serotonin synthesised?

A

Tryptophan

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39
Q

What are the co-factors for serotonin synthesis?

A

B3, B6, B9 (folate), D3, Vit C, Mg, Zn, Ca

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40
Q

What are the functions of GABA?

A

Sleep & relaxation

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41
Q

What are the co-factors for GABA synthesis?

A

B6, Mg, Zn, C

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42
Q

From which amino acid is GABA and glutamate synthesised?

A

Glutamine

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43
Q

What are the functions of Glutamate?

A

Reward, attention, learning

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44
Q

Which amino acids are needed for catecholamine synthesis?

A
  • L-Phenylalanine
  • Tyrosine

catecholamines = Dopamine, Adrenaline, Noradrenaline

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45
Q

What are the functions of dopamine, adrenaline and noradrenaline?

A
  • Arousal
  • memory
  • stress response
46
Q

What are the co-factors for catecholamine synthesis?

A

B1, B3, B6, B9 (folate), B12, Vit C, Fe, Cu

47
Q

What is the co-factor for acetylcholine synthesis?

A

Vitamin B5

48
Q

What are the functions of acetylcholine?

A

Mood, memory, learning

49
Q

What are the functions of taurine?

A
  • GABA agonist
  • glutamate antagonist
  • stabilises myelin
50
Q

What is the co-factor for taurine synthesis?

A

Vitamin B6

51
Q

What dietary recommendations can you make to suppport neurotransmitter synthesis?

A
  • Include nutrient co-factors; B6, B12, folate, Zn, Mg, Ca, tyrosine.
  • Avoid processed foods, refined sugars and sweeteners.
  • For plant based, consider supplementing with B complex, omega-3.
52
Q

How can gut health be improved in support nervous system health?

A
  • Increase: Diversity, colourful high fibre fruits and veg, prebiotic and probiotic foods, oily fish, nuts and seeds.
  • Reduce: Aggravants and pro-inflammatory foods / beverages such as dairy, alcohol, sugar, processed or deep-fried food; glutamate, artificial sweeteners and preservatives.
53
Q

How can detoxification be improved in support nervous system health?

A
  • Avoid neurotoxins; with ‘environmental cleanse’: Lead, mercury, botulinum toxin (e.g., Botox), glutamate, aspartame.
  • Support phase I and II pathways (antioxidant rich foods, cruciferous veg), methylation support — B6, B12, folate, SAMe etc.
54
Q

Make three lifestyle recommendations to manage stress levels

A
  • Use relaxation techniques - breath work, exercise, journaling etc.
  • Self compassion and exercise, going for a walk in nature etc.
  • Sleep hygiene focus - keep to a routine with regular sleep patterns. Limit evening exposure to electronics / blue light).
55
Q

How can the Vagus nerve be activated to support the GBA?

A
  • Diaphragmatic breathing exercises (the Vagus nerve passes through the diaphragm).
  • Being outdoors in green country space.
  • Social enrichment (being around
    others and avoiding isolation).
  • Singing, humming, playing music.
  • Laughter (i.e., ‘belly laughter!’).
  • Exercise (e.g., HIIT).
  • Cold exposure (e.g., cold water swimming, cold showers etc.).
56
Q

Why would you suggest phosphatidylserine (PS) to support nervous system health and at what dosage?

A
  • PS is an integral component of neuronal cell membranes where it preserves function and protects against neurodegeneration.
  • It facilitates activation of signalling proteins and receptors that are essential for survival and differentiation of neurons and the transmission of nerve impulses.
  • Shown to improve cognition and attenuate the stress response.
  • 200 – 400 mg daily (divided doses of 100mg).
57
Q

Why would you suggest DHA to support nervous system health and at what dosage?

A
  • DHA is the most important omega-3 PUFA in the brain. EPA levels in the brain are typically 250–300 times lower than DHA.
  • It modulates PS synthesis (DHA expands the PS pool in neurons).
  • DHA supports membrane fluidity and cell signalling; produces anti- inflammatory metabolites; differentiation of stem cells into neurons.
58
Q

Why would you suggest turmeric to support nervous system health and at what dosage?

A
  • Curcuma longa has neuroprotective effects, increases BDNF and promotes neurogenesis from neural stem cells.
  • Reduces inflammatory cytokines and NF-kB.
  • Induces endogenous antioxidant defence by induction of Nrf2.
  • Dose: 1 tsp 1–2 x daily. (Mix with water or plant milk. Combine with lipids and black pepper to increase bioavailability).
59
Q

Why would you suggest Lion’s mane mushroom to support nervous system health and at what dosage?

A
  • Contains erinacine and hericenone, which stimulate NGF promoting regeneration and repair of nerve tissue.
  • Decreases neuro-inflammation and oxidative stress.
  • Enhances expression of SIRT 1 protein, a longevity
    regulator that plays a key role in neuronal plasticity, cognitive function and protection against age associated neuronal degeneration.
  • Supplement; in the diet raw, cooked, dried); tea.
  • Dose: 1–6 g / day.
60
Q

What do you need to understand about a client in order to dentify the root cause of mental health imbalances?

A
  • Diet — nutrient requirements and co-factors.
  • Lifestyle choices, work and contribution to their life
    and others (e.g., life goals, relationships, satisfaction in work etc.).
  • Sleep and exercise patterns; stress levels.
  • Microbiome function and effects of biodiversity.
  • GBA — Bidirectional communication between gut and brain.
  • Neurotransmitter formation / balance.
  • Environment and heavy metal toxicity.
  • Genetics / epigenetics.
61
Q

What are the signs and symptoms of depression?

A
  • Loss of interest in usual activities.
  • Loss of energy, low self-esteem, anxiety.
  • Feelings or worthlessness.
  • Difficulties in concentrating.
  • Feeling tearful, guilt-ridden.
  • Changes in appetite and weight.
  • Low libido.
  • Disturbed sleep.
  • Self-harm, recurrent thoughts of suicide.
62
Q

What are the causes and risk factors of depression?

A

Common causes include:

  • bereavements, listening to bad news (media), fear of losing work / financial worries etc. Exposure to chronic or traumatic stress in childhood or later in life.
  • NT imbalances
    Nutritional deficiencies and SNPs associated with NT function are linked with depression, e.g., serotonergic SNPs such as TPH2.
  • Nutritional — inadequate co-factors for NT production; ↓ omega-3 fatty acids (impedes FFAR sensitivity and disrupts
    regulation of the eCB system and HPA-axis); high sugar intake (↓ BDNF, ↑ inflammation).
  • Chronic stress — prolonged elevations in brain cortisol affects 5-HT transporters.
  • Gut microbiome — strongly linked with depression, anxiety etc. Depleted butyrate-producing bacteria (e.g., Coprococcus and Faecalibacterium), raised pro-inflammatory bacteria (e.g., Eggerthella).
  • Chronic low-grade inflammation — ↑ inflammatory markers (e.g., CRP, TNF, IL-1, IL-4, IL-6). From diet, dysbiosis/permeability, ↑ adiposity etc.
  • Hypothyroid — T3 interacts with serotonin & catecholamine receptors.
  • Allergy — allergens may trigger mood changes (↑ inflammation).
  • Toxicity — e.g., links with mercury, excess copper.
63
Q

Which diet has been correlated with lower rates of depression?

A

The Mediterranean-style diet.
It is hypothesised that the polyphenol and fibre rich diet feeds the microbiota, reduces oxidative stress and is anti-inflammatory.

64
Q

Outline a natural approach to address depression.

A
  • Tryptophan rich diet to increase tryptophan hydroxylase saturation. Optimise cofactor status (e.g., zinc, B6, iron etc.).
  • Low GI carbohydrates (e.g., oats) — create a small sustained ↑ in insulin to help tryptophan influx into the brain.
  • Optimise digestion — nutrient absorption, reduce dysbiosis, improve gut barrier and microbial diversity.
  • Exercise outdoors (e.g., walking, running) — associated with elevated brain tryptophan and serotonin synthesis.
  • Address stress Gives purpose, help others, problem solving. Positive thinking / outlook, avoid news.
  • Sunlight — increase 5-HT & vitamin D.
  • Diaphragmatic breathing to stimulate the Vagus nerve.
  • Sleep hygiene.
  • Detoxification Address heavy metals.
  • Sex hormone imbalances — low levels reduce mood.
65
Q

List 5 nutrients or herbs for the treatment of depression

A
  • Vitamin B Complex
  • St John’s wort
  • Saffron
  • 5-HTP
  • Omega-3 Fatty Acids
  • Phosphatidylserine
  • Vitamin D
  • Probiotics
  • Turmeric
66
Q

Why might you recommend Phosphatidylserine to a client with depression?
a. To increase GABA synthesis
b. To dampen effects of prolonged cortisol secretion
c. To increase COMT and methylation pathways
d. To protect cell membranes

A

b. To dampen effects of prolonged cortisol secretion

67
Q

St John’s Wort has many modes of action. Which of the below modes of action is relevant to the modulation of cortisol?

a. Inhibition of monoamine oxidase (MAO)
b. Inhibition of reuptake of serotonin, norepinephrine, dopamine, and gamma-aminobutyric acid by hyperforin
c. Inhibition of interleukin-6
d. Inhibition of the enzyme catechol-O- methyltransferase

A

c. Inhibition of interleukin-6

68
Q

What is a thymoleptic?
Give two examples.

A

Thymoleptics are substances that lifts mood.
* Hypericum perforatum (St John’s wort)
* Crocus sativus (Saffron)

69
Q

Which strains of probiotics have been shown to reduce depression and anxiety with reduced inflammatory cytokines, lowered kynurenine / tryptophan ratio and increased BDNF?

A

Lactobacillus helveticus R0052 & Bifidobacterium longum R0175

70
Q

Which functions of Omega-3 Fatty Acids makes it useful for depression?

A
  • Omega-3 Fatty Acids Maintain fluidity of neuronal cell membranes and promote FFAR sensitivity allowing NT binding and intracellular signalling — ↑ endorphin release in hypothalamus, ↓ depressive-like behaviour.
  • Improve post-synaptic receptor sensitivity to NTs.
  • Have a powerful effect in modulating the eCB system, which elicits effects on neurotransmission, and inflammation, as well as neuroendocrine processes through influences on the HPA-axis.
  • Reduce cytokines involved in neuroinflammation.

FFAR = free fatty acid receptor

71
Q

Which functions of phosphatidylserine makes it useful for depression?

A

Phosphatidylserine:

  • Embeds in neuronal cell membranes, supporting NT production and post-synaptic uptake.
  • Dampens effects of prolonged cortisol secretion on brain function, improves mood and sleep quality.
  • Combined with DHA and EPA, PS has shown to significantly improve late life depression.
72
Q

What is bipolar depression?

A

Bipolar depression is characterised by periods of major depression alternating with elevated mood. Manic episodes are more intense, longer in duration and frequently require hospitalisation.

73
Q

What are characteristic signs and symptoms of bipolar depression?

A
  • Depressive symptoms include lethargy and worthlessness.
  • Psychosis symptoms (in a severe episode) e.g., hallucinations.
  • Excessive self-esteem; Extreme talkativeness, rapid thoughts, inability to concentrate, easily distracted, reduced need for sleep.
  • Increase in social or work-oriented activities (e.g., ↑ working hours).
  • Poor impulse control.
74
Q

What particular focus should nutritional therapy support for bipolar depression take?

A

The approach is as for depression, with a particular focus on:

  • Reducing food sensitivities within the diet.
  • Mediterranean / low GL foods with high omega-3 and folate.
  • Adequate protein consumption for NT synthesis.
  • Remove excessive stimulants (e.g., caffeine; use alternatives, i.e., turmeric latte) and refined sugars.
  • Healthy fats (with some evidence supporting the benefits of a ketogenic in bipolar depression), e.g., coconut oil, oily fish, nuts, seeds, avocado.
75
Q

Why would you consider the following supplements / herbs for manic depression:
a) Vitamin C
b) Rhodiola Rosaea
c) Vitamin B6 (P5P)
d) Folate & B12

A

a) Vitamin C: Lower serum levels associated with nervous system disorders. Could help to reduce heavy metals.

b) Rhodiola Rosaea: Adaptogen. Increases BBB permeability to precursors of dopamine and 5-HT (increasing them).

c) Vitamin B6 (P5P): Increases 5-HT neurotransmission.

d) Folate & B12: A deficiency in folate and B12 not only causes elevated homocysteine levels and increased inflammation in the brain, but also reduces the amount of available SAMe.

76
Q

What is anxiety?

A

Anxiety is an umbrella term that includes:

  • Anxiety due to a general medical condition.
  • Substance-induced anxiety.
  • Generalised anxiety.
  • Panic.
  • Acute stress.
  • Social phobia; specific phobias.
  • Post-traumatic stress.
77
Q

What are the signs and symptoms of anxiety?

A
  • Palpitations, or accelerated heart rate.
  • Shortness of breath.
  • Sensation of choking, chest pain or discomfort, nausea or abdominal distress.
  • Sweating, trembling or shaking.
  • Feeling dizzy, unsteady, lightheaded.
  • Fear of losing control or going crazy, fear of dying.
  • Specific phobias; paresthesia; chills or hot flushes.
  • Somatic symptoms: IBS; fibromyalgia or chronic, persistent muscle pain; excessive blushing; chronic fatigue.
78
Q

Discuss the causes and risk factors of anxiety

A
  • Stressful, negative life experiences in early childhood (ACE) or adulthood.
  • Chronic stress — reduces GABA and increases adrenaline and noradrenaline (responsible for many of the physiological effects of anxiety).
  • Genetic SNPs including genes associated with the HPA-axis, GABA. Also linked to BDNF SNPs.
  • Nutrient deficiencies — lack of cofactors for NT production (e.g., GABA) and neuronal health — especially B vits (e.g., B6), magnesium, zinc, protein and EFAs.
  • Inflammation:
  • ↑ inflammatory markers (eg. CRP, IL-6, TNF-alpha) has been linked with anxiety disorders.
  • Exposure to LPS (endotoxemia) with subsequent increase in inflammatory markers is associated with increased anxiety.
  • Poor gut health:
  • Dysbiosis negatively affects GBA. Lactobacillus, Bifidobacterium helps synthesise GABA.
  • Intestinal permeability ↑ systemic inflammation.
  • Sugar & processed foods — promotes inflammation and oxidation in neuronal cells; cause fluctuations in blood glucose — hypoglycaemia triggers adrenaline release, worsening anxiety.
  • Caffeine — ↑ anxiety, shown to precipitate panic attacks; is an adenosine antagonist impeding sleep; depletes B vitamins.
  • Alcohol — depletes the body of vital nutrients; fragments sleep and blocks the REM phase (sleep is less restorative); regular consumption decreases serotonin levels affecting mood.
  • Poor sleep — downregulates dopamine receptors.
79
Q

Why might you want to optimise omega 6:3 ratio in a client with anxiety?

a. To downregulate dopamine receptors
b. To trigger adrenaline release
c. To promote inflammation and oxidation in neuronal cells
d. To provide lipids for neuronal health and modulate inflammation.

A

d. To provide lipids for neuronal health and modulate inflammation.

80
Q

Outline the naturopathic nutritional approach to anxiety

A

Increase:
* Antioxidant-rich and anti-inflammatory foods (oxidative stress = ↑ anxiety directly & by ↑ inflammation).
* Fresh fruit and vegetables — high phytonutrients e.g., anthocyanins (blueberry, blackcurrant), proanthocyanidins (grape skin / seed), quercetin (red onion), isothiocyanates (brassica vegetables).
* Curcumin decreases anxiety through antioxidant and anti-inflammatory mechanisms.
* Regular exercise (e.g., yoga); address stress (see stress and fatigue lecture); diaphragmatic breathing (Vagal stimulation to support GABA).

Optimise:
* Protein: Ensure quality protein to provide amino acids for NT formation and blood glucose balance.
* Omega 6:3 ratio: (1:1–1:3) — wild
oily fish, flaxseeds, chia seeds, hemp seeds. Provides lipids for neuronal health; modulates inflammation. Curcumin enhances synthesis of DHA from ALA. DHA deficiency = ↑ anxiety.
* GI health: (digestion, intestinal
barrier, microbiome). ↑ Bifidobacterium levels = ↑ gut GABA production.
* Probiotics to support GBA: containing Bifidobacterium strains, or prebiotics such as GOS that feed Bifido. GABA is found in fermented foods (e.g., tempeh) and germinated brown rice.

Reduce:
Caffeine, alcohol, sweeteners, refined
carbohydrates and processed foods. Certain food additives can trigger anxiety in some individuals.

81
Q

Which nutraceuticals could be considered for a client with anxiety and why?

A

Magnesium
* Co-factor for GABA synthesis. Deficiency associated with HPA-axis dysregulation and increased anxiety.
* Decreases hyperexcitability by inhibiting NMDA receptors and glutamate. May be particularly useful to use taurine, bisglycinate forms as taurine and glycine also support GABA.
* 200‒400 mg / day. Consider epsom salt baths.

Zinc
* Essential for GABA synthesis. Anxiolytic effects by regulating GABA / glutamate. Low zinc ↑ NMDA receptors, which respond to glutamate (increases anxiety).
* 15–60 mg / day *Short term! or with 1 mg Cu for every 15 mg zinc.

B-complex vitamins
* As a group, NB for healthy NS function; NT production support via methylation, decarboxylation.
* B6 is especially important for the conversion of glutamate (excitatory) to GABA (inhibitory).
* Shown to reduce anxiety and improve mood.
* 50–150 mg / day

Vitamin C
* A co-factor in glucocorticoid synthesis (anxiety increases adrenal output).
* Concentrates in neuron-rich areas of the CNS and reduces anxiety by ↓ oxidative stress.
* 500 mg x 3 daily

Theanine
* Inhibits glutamate reuptake (competitive receptor binding) and ↑ GABA (anxiolytic).
* ↑ alpha brain waves, ↓ anxiety & improves mood without sedative effects.
* Longer-term = ↑ BDNF = neuroprotective.
* 50–200 mg / day

Lemon balm
* Used traditionally for insomnia, anxiety, irritability, depression, colic, nervous dyspepsia.
* Inhibits GABA transaminase system = ↑ GABA.
* Aerial parts. 300–600 mg.

Passionflower
* Modulates GABA pathways; appears to bind to benzodiazepine site of GABA receptors.
* Benefits GAD and anticipatory anxiety.
* Contains chrysin = neuroprotective.
* 1 tsp. dried herb infused 2–3 x daily, or label dose.

82
Q

Apart from theanine, lemon balm and passionflower, which herbs have GABA-promoting properties?

A

hops, valerian, chamomile, ashwagandha, lavender

83
Q

Why could Avena sativa tincture be recommended for anxiety?

A

It is a a nervous system trophorestorative rich in B vitamins that improves mood and reduces anxiety. It inhibits MAO-B.
800–1000 mg per day (see labels if using a tincture).

84
Q

Mycotherapy:

Name two mushrooms that are useful in the treatment of anxiety

A

Reishi
Lion’s Mane

85
Q

Lifestyle recommendations

Why is appropriate exercise an important part of any plan in treatment of anxiety or depression?

A
  • Exercise promotes neuronal growth (particularly ventral hippocampus) and strengthens neural connections, leading to greater resilience to stress.
  • Increased neural growth encourages growth of neurons that release GABA, preventing other neurons from firing as easily.
  • Decreases stress hormones and increases serotonin and dopamine.
  • Upregulates BDNF. Low levels are linked with depression.

Ensure that exercise is energetically appropriate for your client

86
Q

What two common types of insomnia are you likely to encounter in clinic?

A

Insomnia is a common complaint that is divided into:

  • ‘Sleep onset insomnia’ (Difficulty falling asleep).
  • ‘Sleep maintenance insomnia’ (Frequent or early waking).
87
Q

Discuss the interplay between melatonin, cortisol and adrenaline in sleep physiology.

A
  • Melatonin (N-acetyl-5-methoxytryptamine) regulates sleep and the circadian rhythm. Serotonin-N-acetyltransferase (SAMe dependent) is released in prolonged periods of darkness, increasing the conversion of N-acetyl-serotonin (NAS) to melatonin. Levels can be tested with salivary testing.
  • Cortisol / adrenaline — excessive sympathetic / stress response may result in high cortisol, resulting in difficulty ‘switching off’.
88
Q

What can vivid dreams and nightmares indicate?

A

Vivid dreams and nightmares can indicate Liver disharmony (often linked to stress) and sometimes old trauma.

89
Q

List four possible causes / risk factors of sleep onset insomnia?

A
  • Anxiety
  • stimulants (e.g.caffeine)
  • climate
  • fears
  • pain
  • stress.
90
Q

List four possible causes / risk factors of sleep maintenance insomnia?

A
  • Hypoglycaemia
  • sleep apnoea
  • medications
  • high stress
  • alcoholism
  • depression
  • restless leg syndrome.
  • Identify if the person is waking at a repetitive time and look at the corresponding time on the TCM clock. (e.g. 1–3am indicates liver disharmony).
91
Q

Outline the natural approach to addressing insomnia.

A
  • Sleep hygiene — regular bedtime; blackout blinds / eye mask; avoid stimulants; avoid screen use 1–2 hours before bed; avoid naps; switch WiFi off at night; remove EMF sources; wear blue light glasses especially in evenings; Epsom
    salt baths (500 g–1 kg) in evenings; relaxation techniques, abdominal breathing, eat dinner earlier, optimise room temperature (e.g., ~18°C).
  • Exercise (especially earlier in the day, in daylight. Go for a walk until tired.
  • Weight management — consider where applicable.
  • CNM Naturopathic Diet with focus on low GL foods.
  • Support serotonin-melatonin conversion and GABA, e.g., tryptophan, magnesium, B6, folate-rich foods; probiotics.
  • Tart Montmorency cherry juice (200‒500 mls per day) — contains high levels of phytochemicals including melatonin.
  • Avoid alcohol, caffeine and tyramine-containing foods — excitatory in those who are sensitive: cheese, chocolate, wine and also avoid MSG!
92
Q

Which type of magnesium supplements are useful for insomnia and at which general dosage?

A

Magnesium taurate or bisglycinate (GABA co-factor) at 200‒400 mg / day

93
Q

What is the rationale for supplementing folate, for insomnia?
a. It improves circulation to the periphery
b. It contains tryptophan
c. It is a melatonin cofactor
d. It is a muscle relaxant

A

c. It is a melatonin cofactor

94
Q

Apart from magnesium, suggest four nutritional supplements for insomnia with a brief rationale.

A
  • Lemon balm (300‒600 mg) Raises levels of GABA
  • Theanine (50‒200 mg) Raises levels of GABA
  • Zinc (10‒60 mg) GABA co-factor
  • Vitamin B6 (10‒150 mg) GABA co-factor
  • Folate / B12 (500‒1000 mcg) Melatonin co-factors
  • Vitamin C (250‒2000 mg) GABA co-factor
  • Tryptophan (300‒4000 mg) Melatonin and serotonin synthesis
  • 5-HTP (50‒300 mg) Melatonin and serotonin precursor
95
Q

Which herb can be taken before bed to promote deep, rejuvenating sleep?

A

Ashwagandha
(a GABA agonist). 1 tsp powder in warm nut milk before bed

96
Q

Which tissue salt is helpful for insomnia?

A

Mag phos
(2 pills 3 times daily) has a calming effect.

97
Q

Which herbs can be useful for difficulty falling asleep?

A

Passionflower, valerian
(both have GABA receptor affinity).
1‒2 tbsp dried herb infusion before bed.

98
Q

Briefly outline the aetiology of addiction

A
  • Addiction is often a way of ‘self medicating’ anxiety, as most addictive processes increase brain dopamine and / or serotonin.
  • Strong association with early childhood adversity, neglect and abuse. Significant trauma in life.
  • Can be associated with having no purpose in life, loss, divorce etc.
99
Q

What Naturopathic aims should be kept in mind when assisting a client with addictions(s)?

A
  • Address the cause.
  • Assist drug(s) detoxification out of the body which lessens the severity and length of withdrawal (support phase 1 and 2 liver pathways and elimination channels).
  • Support inhibitory NT levels to prevent cravings.
  • Support stable energy production to prevent cravings.
  • Repair some of the damage done to the body by the substance(s), bad eating habits and lifestyle.
  • Support lifestyle changes and work alongside other professionals.
100
Q

Natural approach to addictions

A
  • CNM Naturopathic Diet and support dopamine ― ensure sufficient dietary protein (phenylalanine, tyrosine) and co-factors (e.g., folate, B6, iron etc.); minimise sugar; avoid excess saturated fat & alcohol.
  • Support stress / anxiety and sleep (GABA pathway). Adrenal support for ‘lows’ may be needed (e.g., vitamin C, liquorice etc.), but gently.
  • Methylation support, tyrosine for dopamine / other NTs, but gently.
  • Mucuna pruriens (up to 100 mg / day) ― a natural source of L-dopa, sometimes referred to as ‘The Dopamine Bean’.
  • Support digestion, GI microbiome (e.g., 5R protocol).
  • Liver / microbiome support ― Antioxidant-rich foods, inc. polyphenols.
    Also probiotics to support the GBA (e.g., L. plantarum L. rhamnosus, B. longum).
  • For alcohol withdrawal: Consider alternatives, e.g., kombucha.
  • For smoking cessation: Cut down other addictive substances (e.g., caffeine, sugar, alcohol); Skullcap (phytochemicals bind to nicotine receptors); healthy low GI snacks (e.g., oat-based) as the hand to mouth action can continue and lead to over-eating; support dopamine balance (see earlier)
  • Increase endorphins with exercise.
101
Q

Suggest three nutritional supplements with rationale to support a client with addictions

A
  • 5-HTP: To support serotonin levels during alcohol withdrawal.
  • Taurine: To support relaxation and improve liver function in chronic alcohol users.
  • B complex: Particularly focus on replacing the lost B1 with alcohol abuse, as well as B5.
  • Magnesium: Relaxation, anxiety reduction, energy and optimise B1 availability to the nervous system.
  • EPA and DHA: Support healthy fats for neuronal health.
102
Q

What is migraine?

A

Migraines are recurrent neurological headaches involving multiple networks and regions in the head.

103
Q

What are the signs and symptoms specific to migraine?

A
  • Moderate to severe headache (pulsating or throbbing; often unilateral; lasting < 72 hours)
  • Often preceded by tiredness, increased food cravings or bowel changes.
  • Nausea and / or vomiting, photophobia and phonophobia.
  • 1⁄3 of individuals also suffer from an aura (transient neurological symptoms e.g., visual zig-zag lines, pins and needles).
    It can precede or accompany the headache.
104
Q

List four possible causes and risk factors for migraines

A
  • Diet — Food allergy / intolerance, histamine / tyramine foods (chocolate, wine, cheese), caffeine, aspartame, MSG, nitrites, citrus fruits.
  • Inflammation — migraines linked to ↑ cytokines such as IL-6, IL-8 and TNF-α. Consider causes such as poor sleep, obesity, metabolic endotoxemia etc.
  • Stress — contributor to chronic inflammation and a known trigger.
  • Toxic overload / poor detoxification processes (smoking a trigger).
  • Oestrogen imbalance — oestrogen influences cellular excitability, serotonin cerebral vasculature. The OCP is known to ↑ migraines.
  • Excess histamine (inflammation or diet) — plays a role in migraine pathogenesis. The interaction between mast cells and calcitonin-gene related protein (CGRP) results in sensitisation of the trigeminal nerve and ‘neurogenic inflammation’. It can be associated with:
    ‒ Low DAO levels — e.g., due to a DAO SNP; insufficient DAO co-factors (Cu, B2, B6, Vit C); alcohol and caffeine (inhibit DAO); NSAID use.
  • Gut-brain axis — dysbiosis / permeability via metabolic endotoxemia. H. pylori associated with ↑ inflammatory mediators and vasoactive compounds. Raised CGRP is linked to H. pylori infection. Bifidobacterium and Lactobacilli lower histamine.
  • Nutrient deficiencies — nutrients that support mitochondria (e.g., vitamins B2, B3, B12, D, carnitine and alpha-lipoic acid).
  • Low magnesium — magnesium affects serotonin synthesis and receptors, nitric oxide synthesis and other migraine-related receptors and NTs.
  • Low serotonin — dysfunctional sleep is common (↓ serotonin-melatonin conversion).

DAO = diamine oxidase (the enzyme that degrades histamine)

105
Q

Outline the natural approach to migraine

A
  • CNM Naturopathic Diet (avoid alcohol / caffeine) — focus on blood sugar balance (hypoglycaemia is a common migraine trigger).
  • Identify and remove trigger foods (gluten, dairy, peanuts).
  • Avoid / reduce tyramine / histamine, e.g., fermented foods / drinks such as dairy (esp. cheese), alcohol, dried fruits, etc.
  • Increase status of DAO co-factors (Cu, B2, B6, Vit C).
  • Probiotics (those shown to downregulate histamine) e.g.,L. rhamnosus, B. infantis, B. bifidum B. longum, L. plantarum.
  • Quercetin (500‒3000 mg / day) — inhibits histamine release; ↓ oxidative stress and influences glutamatergic transmission.
  • Support serotonin status e.g. tryptophan-rich foods.
  • Support the GBA — e.g., digestive support (i.e., bitters), Vagus stimulation, probiotics (see earlier), supporting the intestinal barrier (see GI health).
  • Increase omega-3 sources — ↓ migraine frequency. Higher omega-3 FAs ↑ serum 17-hydroxy-docosahexaenoic acid (17-HDHA) — an antinociceptive derivative.
  • High-quality multivitamin + mineral supplement with CoQ10 to cover nutrient deficiencies associated with mitochondrial dysfunction.
  • Support detoxification pathways.
  • Optimise sleep — support melatonin synthesis (see insomnia later).
  • Tissue salts — combination (Kali. phos., Mag. phos., Nat. mur., silica) calming and nourishing for the nervous system.
  • Regular exercise — lower intensity, breath-focused, e.g., yoga.
  • Refer as needed, e.g., acupuncture, homeopathy, osteopathy (migraines can be linked to cervical spine dysfunction).
106
Q

What is neuralgia?

A

Neuralgia is pain in the distribution of a nerve or nerves, that is often described as burning or stabbing in nature.

107
Q

What is sciatica?

A

Sciatic neuralgia (or ‘sciatica’) is the compression or irritation of the sciatic nerve causing pain into the buttocks, posterior leg and often into the foot. It is typically accompanied by pins and needles, numbness and weakness.

108
Q

What is trigeminal neuralgia?

A

Trigeminal neuralgia is a chronic condition affecting any or all of the three branches of the trigeminal nerve (cranial nerve V). It produces sudden and severe stabbing pains in the face.

109
Q

List three possible causes of neuralgia.

A
  • Structural — e.g., lumbar intervertebral disc herniation (sciatica), piriformis compression (sciatica), tumour, blood vessels.
  • Infections — e.g., viruses such as herpes simplex and zoster.
  • Inflammation — e.g., due to poor posture, inflammatory diet, obesity, intestinal permeability (LPS leakage -> inflammatory mediators).
  • Demyelinating diseases — e.g., MS.
  • Chronic stress — SNS dominance -> muscle shortening.
110
Q

What dietary advice can be given to support the client with neuralgia?

A
  • Focus on anti-inflammatory foods (whole plant foods, skinless oily fish etc.).
  • Remove dairy, gluten, refined sugars, coffee, alcohol.
  • Nervines such as passionflower, valerian (also analgesics) as a tea. 1 cup 2‒3 times daily and 30 min before bed; 0.25‒2 g /150 ml water.
111
Q

Which supplements could be recommended for neuralgia and why?

A
  • Vitamin B1, B6, B12 (consider a complex) — inhibit nociceptive neurons in the spinal cord; reduce neuronal hyperexcitability in injured dorsal root ganglia; B12 supports myelination; B6 — GABA.
  • St John’s wort (2 tsp tea infused x 3 cups daily, or homeopathic (hypericum) 30C potency 3‒4 times daily until improvement seen) — compounds interact with several neuronal systems that modulate nociception. Inhibits serotonin & dopamine reuptake. Its polyphenols are neuroprotective against excitotoxicity and mitochondrial dysfunction.
  • Omega-3 (500-1000 mg / day): EPA / DHA ↓ inflammation / nociception.
  • Acetyl L-carnitine (1‒2 g / day) — crucial role in fatty acid metabolism and thought to enhance NGF receptor binding.
  • Magnesium (200‒400 mg / day) — reduces the inflammatory cascade detrimental to nerve regeneration; prevents Schwann cell apoptosis; promotes sciatic nerve regeneration.
  • Turmeric (2 tsp daily) — regulates inflammatory cytokines; anti-nociceptive activity inhibits protein kinase signaling pathways.
  • Immune support/anti-virals if applicable, e.g., L-Lysine, olive leaf extract, elderberry, echinacea, vitamin C etc.

nociception = the perception of pain; NGF = nerve growth factor