Nervous System

Question 1

Name 5 factors affecting nervous system health

Answer 1

Lifestyle - Env
Nerve cell structure and function - membrane
Hormones and immune
Energy
GI health - gut-brain axis

Question 2

How do gut microbes interact with gut-brain axis?

Answer 2

Modulate NT production eg serotonin
Bacterial metabolites eg SCFAs
(Intestinal barrier, git serotonin, memory
Modulation of afferent sensory nerves - neuron excitability
BDNF production

Question 3

How does gut barrier influence gut-brain axis

Answer 3

Intestinal permeability increases LPS associated with neuro-inflammation

Question 4

Name 5 factors which influence general nervous function

Answer 4

Inflammation
Oxidative stress
Decreased neurotrophic factors (BDNF)
Mitochondrial changes
Toxic load
Age
Stress
Nutritional deficiency

Question 5

Name 2 key enzymes involved in neurotransmitter balance

Answer 5

Monoamine oxidase (MAO) - breaks down dopamine adrenaline noradrenaline and serotonin
COMT - breaks down catecholamines and oestrogen

Question 6

Which Amino acid coverts to serotonin and melatonin?

Answer 6

Tryptophan

Question 7

What cofactors are needed for conversion of tryptophan to serotonin

Answer 7

B3, 5-MHTF, Ca, Fe, D3 to 5-HTP then
B6, Mg, Vit C, Zn - to serotonin

Question 8

What cofactors are needed to convert serotonin (5-HT) to melatonin

Answer 8

Acetyl CoA, B5
SAMe (B12)

Question 9

Name 5 causes of low serotonin

Answer 9

Insufficient nutrients - Zn, fe, Mg, folate, B6
Chronic stress - reduced 5-HT uptake
Negative outlook
GI dysbiosis
Poor digestion
Lack of sunlight
Caffeine (inhibits tryptophan)
Long term alcohol use - lowers 5-HT
Sedentary - exercise increases 5-HT
statin use - chronic cholesterol depletion impairs serotonin receptors

Question 10

What is tryptophan steal?

Answer 10

Enzyme shunts tryptophan to produce NAD+ and ATP at expense of serotonin. Upregulated by stress and inflammation

Question 11

Name 2 neurotransmitters made from glutamine

Answer 11

Glutamate (excitory)
GABA (inhibitory)

Question 12

Which Serotonin SNP is associated with Depression

Answer 12

TPH2

Question 13

Name the excitotoxin which is by-product of tryptophan steal

Answer 13

Quinolinic acid (increases glutamate)

Question 14

Which nutrients and a lifestyle recommendation reduce Quinolinic acid neurotoxicity?

Answer 14

Catechins , green tea, curcumin, pomegranate, garlic and EXERCISE

Question 15

Name 5 supplements/nutrients for migraines

Answer 15

Mg (200-400mg) - GABA
Vit B6 (50-100mg) / modulates GABA and Serotonin
Ginger (1 inch or 400mg x3) - anti-inflammatory, inhibits COX2
Feverfew (300mg) - inhibits histamine and PG release
5HTP (100-200mg) for serotonin

Question 16

What is the approach for migraines

Answer 16

1. Balance blood sugar
2. Remove trigger foods
3. Probiotics - rhamnosus, b longum
4. Quercetin (500-1000mg) - reduces histamine
5. Support serotonin- tryptophan, B6,mg, Zn, B3
6. Support gut-brain - barrier health and digestion
7. Support detox - b9, b13

Question 17

How does lions mane help anxiety. What dose is recommended?

Answer 17

Stimulates Nerve growth factor.(NGF)
Dose: 1-6g

Question 18

Which 2 mushrooms are good for anxiety

Answer 18

Lions mane
Reishi

Question 19

What are two key enzymes required for NT balance?

Answer 19

MAO - breaks down serotonin, adrenalines and dopamine
COMT - breaks down catecholamines using SAMe

Question 20

What is the function of serotonin

Answer 20

Mood
Sleep
Attention
Motivation
Appetite

Question 21

Which cofactors are needed for conversion of tryptophan to serotonin (and melatonin)

Answer 21

B3, B6, B9, D3, vit C, mg, Zn, ca (b5)

Question 22

How is GABA made?

Answer 22

Glutamine coverts to Glutamate (need Mg) then GABA via GAD enzyme (needs B6, Mg, taurine, Zn, vit c

Question 23

Which SNPs affect GABA Synthesis?

Answer 23

GAD - reduces GAD and therefore GABA
ALPL. - reduces B6 and GAD

Question 24

What is the cofactor for acetylcholine production

Answer 24

B5

Question 25

What is the function of Acetylcholine

Answer 25

Mood
Memory
Learning
Anti- Inflammatory in brain

Question 26

Which two substances make acetylcholine?

Answer 26

Choline and acetyl CoA

Question 27

Which hormone is high if you have difficulty switching off at night?

Answer 27

Cortisol

Question 28

What is the approach to addressing insomnia

Answer 28

Support the serotonin to melatonin conversion (B5)
Support GABA synthesis (B6, taurine, mg, Zn, vit c)
Avoid stimulants (caffeine, alcohol) and Tyramine foods (cheese, wine, chocolate)

Question 29

Name two herbs which support falling asleep

Answer 29

Passionflower and valerian

Question 30

Name a herb which promotes deep sleep

Answer 30

Ashwaganda- 1tsp in warm nut milk before bed

Question 31

Which phytonutrient is a natural source of L-dopa and supports addictions?

Answer 31

Mucuna pruriens (up to 100mg) known as Dopamine Bean

Question 32

Which type of juice contains melatonin?

Answer 32

Tart Montmorency Cherry Juice (200-500ml)

Question 33

Name two herbal nutrients which increase GABA levels and support insomnia?

Answer 33

Lemon balm (300-600mg)
Theanine (50-200mg)

Question 34

Which type of diet is beneficial for Depression

Answer 34

Mediterranean- high in polyphenols and fibre

Question 35

Which herb inhibits MAO-A and MAO-B and supports Depression?

Answer 35

Turmeric 1-3g or Curcumin 200-400mg

Question 36

What does Thymoleptic mean?

Answer 36

Lifts mood