A healthy mood is the key to a happy and healthy life, yet busy lifestyles, poor sleep quality, nutritional deficiencies and even genetics may contribute to the potential causes of mood disorders. Regardless of the cause, there are often times in our lives where we need some extra support to maintain a healthy mood. Our brains are amazing machines. By producing and balancing levels of the neurotransmitters - or brain chemicals - serotonin and dopamine, our brains keep our moods stable and our outlooks positive. Many substances help to make these neurotransmitters, but three significant ones for mood are SAMe, vitamin B9 and vitamin B12.

Essentials for a healthy mood

S-adenosylmethionine or ademetionine (SAMe) is a substance naturally occurring in your body which helps maintain healthy mood.1 It has many roles, but one of the most important is in the production of the neurotransmitters serotonin, dopamine and noradrenaline.1-3 These neurotransmitters are responsible for your feelings of happiness, well-being, attention and reward. Keeping these neurotransmitters in check is essential for your emotional welfare. In numerous studies, those with low mood were found to have lower than normal levels of SAMe. In fact, supplementation with SAMe led to improved levels of serotonin and dopamine and had beneficial effects on maintaining normal mood.3-6 SAMe also supports a healthy liver and assists in the production of glutathione,1,3,7,8 a potent antioxidant. It has been shown to help with some of the symptoms of fibromyalgia including pain, fatigue and, of course, mood swings.9,10 It has been shown to assist in reducing inflammation associated with arthritis and help improve joint mobility.1,3,11

Vitamins B12 and Folate (B9) support the effectiveness of SAMe and are required for its production and transport

Other activities of vitamins B12 and folic acid are to help maintain healthy memory, healthy blood (including red blood cell production), and of course help support people who have B12 and folate deficiency. B12 is especially important for the elderly and those on a vegetarian diet as they are at a higher risk of B12 deficiency. SAMe, together with B9 and B12, help promote healthy homocysteine levels.3 It is important to consider the form of nutrients so that you receive the most benefit from your supplementation. Folinic acid is the active form of folate, providing better absorption and utilisation. SAMe together with activated B9 and B12 may be just what you need to help maintain your healthy mood. It is the combination of these nutrients which renders it more effective than if they stood alone.

Symptoms of low mood

If you have experienced the following signs or symptoms for two weeks or more, talk to your healthcare practitioner about which nutritional and lifestyle therapies may help.

• Lowered self-esteem
• Change in sleep patterns (insomnia or broken sleep)
• Changes in appetite or weight
• Less able to control emotions such as pessimism, anger, guilt, irritability and anxiety
• Reduced capacity to experience pleasure
• Reduced pain tolerance
• Changed sex drive (reduced or absent)
• Poor concentration and memory
• Reduced motivation / things seem meaningless
• Lowered exercise levels
• Suicidal thoughts

Consulting an experienced Naturopath can be extremely beneficial as they will be able to assist you in developing a comprehensive plan with specific supplements to improve your health and with it your mind and mood too. ‘Ask a Naturopath’ at Mr Vitamins about SAMe and Vitamin B12 and Folate

Mr Vitamins Recommends:

NuroSAMe Plus by Bioceuticals 

Bioceuticals is a Practitioner only brand so please ‘ask a Naturopath’ to help you

Speak to your healthcare practitioner for more information about supplementation. Make sure to always read the label and use only as directed. If symptoms persist, see your healthcare practitioner.

Where to get help

If you or someone you know is feeling depressed here are two useful links to website where you can get help. http://www.beyondblue.org.au http://www.blackdoginstitute.org.au

References:

1. Braun L, Cohen M. Herbs and natural supplements: an evidence-based guide, 3rd ed. Sydney: Churchill Livingstone Elsevier, 2010.
2. Ravindra AV, Lam RW, Filteau MJ, et al. Canadian network for mood and anxiety treatments (CANMAT). Clinical guidelines for the management of major depressive disorders in adults. V. complementary and alternative medicine treatments. J Affect Disord 2009;117 Suppl 1:S54-64.
3. Bottiglieri T. S-Adenosyl-L-methionine (SAMe): from the bench to the bedside--molecular basis of a pleiotrophic molecule. Am J Clin Nutr 2002;76(5):1151S-1157S.
4. Papakostas GI, Mischoulon D, Shyu I, et al. S-adenosyl methionine (SAMe) augmentation of serotonin reuptake inhibitors for antidepressant nonresponders with major depressive disorder: a double-blind, randomized clinical trial. Am J Psychiatry 2010;167(8):942-948.
5. Williams AL, Girard C, Jui D, et al. S-adenosylmethionine (SAMe) as treatment for depression: a systematic review. Clin Invest Med 2005;28(3):132-139.
6. Papakostas GI. Evidence for S-adenosyl-L-methionine (SAM-e) for the treatment of major depressive disorder. J Clin Psychiatry 2009;70 Suppl 5:18-22.
7. Leiber CS. S-Adenosyl-l-methionine: its role in the treatment of liver disorder. Am J Clin Nutr 2002;76(suppl):1183S-1187S.
8. Friedel HA, Goa KL, Benfield P. S-adenosyl-l-methionine. A review of its pharmacological properties and therapeutic potential in liver dysfunction and affective disorders in relation to its physiological role in cell metabolism. Drugs 1989;38(3):389-416.
9. Sarac AJ, Gur A. Complementary and alternative medicine therapies in fibromyalgia. Curr Pharm Des 2006;12(1):47-57.
10. Jacobsen S, Danneskiold-Samsoe B, Andersen RB. Oral S-adenosylmethionine in primary fibromyalgia. Double-blind clinical evaluation. Scand J Rheumatol 1991;20(4):294-302.
11. Kim J, Lee EY, Koh EM, et al. Comparative clinical trial of S-adenosylmethionine versus nabumetone for the treatment of knee osteoarthritis: an 8-week, multicenter, randomized, double-blind, double-dummy, Phase IV study in Korean patients. Clin Ther 2009;31(12):2860-2872.