Your Road to Wellness


Can B Vitamins Affect Your Mood?

Posted by on 10:51 am Anti-Aging, Depression, Health, Vitamin B, Vitamin B12 | 0 comments

You would most likely prefer to feel happy and excited about life and ready to get going to accomplish your goals when you wake up. Do you think almost everybody feels that way?

No, that is not the case, because depression is the second leading cause of disability, and it is increasing.

There can be many reasons for depression, and if you know why your mood is not good, you should of cause take action to correct the reason if possible. It is however not always easy to pinpoint the exact reason, and it may also be several things contributing.


When depressed adults were given either a vitamin B complex or a placebo and were accessed at the beginning and at 30 and 60 days from when they started, the treatment group showed significant and more continuous improvements in depressive and anxiety symptoms, compared to the placebo group (Lewis JE,, 2013).


If you, however, have a genetic polymorphism (genetic variation) making it more difficult to metabolize folic acid, you can experience even better results if you take a metabolite of folic acid.

There are several genetic variations that can make it difficult for the body to utilize folic acid, and this is not that uncommon.

After 8 weeks of taking metabolites of B vitamins and micronutrients, these patients showed a 12-point improvement on a depression scale, and 42% achieved full remission.

A good vitamin B complex formula which includes metabolites is easy to take. This can for some people make a big difference.




Lewis JE, Tiozzo E, Melillo AB, Leonard S, Chen L, Mendez A, Woolger JM, Konefal J. The effect of methylated vitamin B complex on depressive and anxiety symptoms and quality of life in adults with depression. ISRN Psychiatry. 2013 Jan 21;2013:621453

Mech AW, Farah A. Correlation of clinical response with homocysteine reduction during therapy with reduced B vitamins in patients with MDD who are positive for MTHFR C677T or A1298C polymorphism: a randomized, double blind, placebo-controlled study. J Clin Psychiatry. 2016 May;77(5):668-71.


Vitamin B Complex

The B1 (thiamine), B2 (riboflavin), B6 (pyridoxine), and B12 (cobalamin) comes in their physiologically active form, making them easier to absorb.

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How to easily improve your mood?

Posted by on 9:45 am Depression | 0 comments

Inflammation can be a contributing factor for depression.

That may be one of the reasons why this substance produced results in this study.

The research was conducted as a double-blind, placebo controlled study on major depression (Lopresti AL, et al. 2015).

The purpose was not to investigate if reducing inflammation would improve depression, but instead to measure other biomarkers to see if 500 mg twice daily of a patented form of curcumin for 8 weeks would reduce depressive symptoms, and to identify other potential mechanisms of action for curcumin.

We already know curcumin will reduce inflammation.

It was found that the group treated with curcumin experienced reduced symptoms of depression and elevation of urinary thromboxane B2 and substance P while the control group did not. That means they were eliminating both thromboxane B2 and substance P.

Substance P has been associated with pain and a variety of other conditions including depression (Hepfer I, Lieb K, 2003).

Thromboxane B2 has also been documented to be increased in depression (Lieb J, et al. 1983).

As you saw there several reasons why curcumin would improve your mood, and also more than one reason why it also may decrease pain.

Herpfer I1, Lieb K. Substance P and Substance P receptor antagonists in the pathogenesis and treatment of affective disorders. World J Biol Psychiatry. 2003 Apr;4(2):56-63. 
Lieb J, Karmali R, Horrobin D. Elevated levels of prostaglandin E2 and thromboxane B2 in depression. Prostaglandins Leukot Med. 1983 Apr;10(4):361-7.
Lopresti AL1, Maes M2, Meddens MJ3, Maker GL4, Arnoldussen E3, Drummond PD5. Curcumin and major depression: a randomised, double-blind, placebo-controlled trial investigating the potential of peripheral biomarkers to predict treatment response and antidepressant mechanisms of change. Eur Neuropsychopharmacol. 2015 Jan;25(1):38-50. doi: 10.1016/j.euroneuro.2014.11.015. Epub 2014 Dec 5.


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Can it be this easy to improve your mood?

Posted by on 8:24 am Depression | 0 comments

500 mg of a patented curcumin extract taken twice daily for 8 weeks was associated with a decrease in depressive symptoms when compared with a placebo treatment in participants with major depression (Lopresti AL, et al. 2015).

Working memory and mood have also been found to be significantly better when taking curcumin (Cox KH, et al. 2015).
Regular curcumin is not well absorbed, but there are now several ways to make curcumin easier to absorb. Some forms are better than others.

If you take a well absorbed and effective formula, you don’t have to take very much. Just two 500 mg capsules per day can reduce inflammation which has been found to be involved in depression.
Some times it can be easy to impact your biochemistry in a beneficial way.

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 Cox KH1, Pipingas A1, Scholey AB2.Investigation of the effects of solid lipid curcumin on cognition and mood in a healthy older population. J Psychopharmacol. 2015 May;29(5):642-51. doi: 10.1177/0269881114552744. Epub 2014 Oct 2.
Lopresti AL1, Maes M2, Meddens MJ3, Maker GL4, Arnoldussen E3, Drummond PD5. Curcumin and major depression: a randomised, double-blind, placebo-controlled trial investigating the potential of peripheral biomarkers to predict treatment response and antidepressant mechanisms of change. Eur Neuropsychopharmacol. 2015 Jan;25(1):38-50. doi: 10.1016/j.euroneuro.2014.11.015. Epub 2014 Dec 5.




These specific foods will increase your risk for depression.

Posted by on 11:07 pm Bloodsugar, Depression | 0 comments

When 87,618 postmenopausal women were evaluated for depression and 69,954 were rechecked 3 years later, it was found that food with a progressively higher glycemic index was associated with increasing odds of depression (Gangwisch JE, et al. 2015).

The glycemic index is a measurement of how high a specific food will elevate the blood glucose when compared with glucose or white bread.

The higher the glycemic index of a food, the higher it will raise the blood glucose.

Higher consumption of fiber, non-juice fruit and vegetables were significantly associated with lower odds of depression, while refined grain consumption was associated with increased odds of depression.

If you have not already done so, start to implement a program where you eat high nutrient, low glycemic index food.

Don’t keep high glycemic index food in your refrigerator.


Learn to Eat:  Recommendations that work. This is not a regular diet program.

Gangwisch JE1, Hale L2, Garcia L3, Malaspina D4, Opler MG4, Payne ME5, Rossom RC6, Lane D7. High glycemic index diet as a risk factor for depression: analyses from the Women’s Health Initiative. Am J Clin Nutr. 2015 Jun 24. pii: ajcn103846. [Epub ahead of print]

Oxidative stress can affect you psychologically.

Posted by on 10:42 pm Antioxidents, Depression | 0 comments

When patients with major depression were compared with a healthy control group it was found that the patients with depression had a significantly higher level of malondialdehyde (Bajpai A, et al. 2014).

Malondialdehyde is a byproduct of lipid peroxidation and is a marker of oxidative stress.

Blood levels of nitrite, ascorbic acid and superoxide dismutase were all significantly lower in the depressed patients. These substances act as antioxidants.

The higher level of oxidative stress and lower levels of antioxidants indicate a high degree of oxidative stress in depression.

What can you do about it?

You guessed it, eating a healthy diet; but you can also do more.

Glutathione (which the body makes, but makes less of as we get older) is a very effective antioxidant involved in numerous functions.

Glutathione also has crucial functions in the brain as an antioxidant, neuromodulator, neurotransmitter and enabler of neuron survival and is essential for optimal functioning of the immune system (Morris G, et al. 2014).

Depletion of glutathione leads to exacerbation of damage by oxidative stress and increased levels of pro-inflammatory cytokines.

The most effective way to increase your glutathione level is to take glutathione, but it needs to be in a form the body can use.

Regular reduced glutathione which has been on the market for many years is not worthwhile taking because it is oxidized in the stomach (damaged) and is of very little use.

S-acetyl glutathione is however an effective form the body can use.


Effective S-Acetyl Glutathione

Effective S-Acetyl Glutathione TransparentGlutathione is your primary defense against aging. It’s a very effective antioxidant the body makes to protect itself from free radical damage (oxidative stress). It can help repair cells that are damaged by stress, radiation, pollution, infection, and other illnesses.


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Bajpai A1, Verma AK2, Srivastava M3, Srivastava R4. Oxidative stress and major depression.J Clin Diagn Res.  2014 Dec;8(12):CC04-7. doi: 10.7860/JCDR/2014/10258.5292. Epub 2014 Dec 5.
Morris G1, Anderson G, Dean O, Berk M, Galecki P, Martin-Subero M, Maes M. The glutathione system: a new drug target in neuroimmune disorders. Mol Neurobiol. 2014 Dec;50(3):1059-84. doi: 10.1007/s12035-014-8705-x. Epub 2014 Apr 22.


Can you improve your mood with food?

Posted by on 9:28 am Depression, Inflammation, Vegetables | 0 comments

Is it really possible to improve your mood by eating more of certain things or maybe less of other things?

According to research it is, and this is why.

When study participants eating a vegetarian diet were compared with participants eating meat, fish and poultry daily and a group eating fish 3-4 times a week with eggs allowed, but no meat and poultry, the vegetarian group was the only one that significantly improved their mood, and it took only 2 weeks (Beezhold BL, Johnston CS, 2012).

While the 2 other groups saw some changes it was not significant.

The reason is inflammation

A vegetarian diet leads to a reduction of arachidonic acid which is a precursor to inflammatory prostaglandins. Protein from animal sources contains more arachidonic acid.

Omega 3 fatty acids found in fish have shown to reduce inflammation, but the fish intake in this study it did not produce significant results in mood.

The link between inflammation, psychological distress and depression has been established by research.

A large study which included 73,131 men and women was especially convincing because of the size. It was documented that elevated levels of C-reactive protein, an inflammatory marker, are associated with increased risk for psychological distress and depression (Wium-Andersen MK, et al. 2013).

If you eat a plant based diet most of the time your mood should also improve.

It needs to be high nutrient and low glycemic index which is not difficult to implement with some planning.



Learn to Eat:  Recommendations that work. This is not a regular diet program.


 Beezhold BL1, Johnston CS. Restriction of meat, fish, and poultry in omnivores improves mood: a pilot randomized controlled trial. Nutr J. 2012 Feb 14;11:9. doi: 10.1186/1475-2891-11-9.
Wium-Andersen MK1, Orsted DD1, Nordestgaard BG2. Elevated C-reactive protein, depression, somatic diseases, and all-cause mortality: a mendelian randomization study. Biol Psychiatry. 2014 Aug 1;76(3):249-57. doi: 10.1016/j.biopsych.2013.10.009. Epub 2013 Oct 12.