My doctor goes by the same recommendation as Dr. Mark Hyman M.D. in The Ultramind Solution. These are the guidelines I’m following for Mind-Body improvement and mood repair.
The guidelines are:
1000 mg of fish oil twice per day containing a ratio of 300 EPA to 200 DHA. I’ve been playing with the math and deciding which product to get.
When I’m at home, my daughter and I both take the liquid form. It’s closer to the correct ratio and very concentrated. It allows me to intake less fat in total. It allows her to swallow a smaller amount of oil.
The capsules are for my guys, as well as for me when I’m traveling. If taking these, take 3 per day. Could take 2 with a meal then another 1 with a meal later. Or 1 x 3 meals.
My current understanding and knowledge of the product-sphere, is that this brand is highly trusted and very concentrated. For now, I’ll stick with this. I’ve got too many other fish to fry (well, bake, actually) right now and the simple answer is right here.
All of these books deal with evidence-based, non-pharmaceutical, natural methods for repairing the biochemical environment of the brain: the body!—through basic and therapeutic nutrition, plus lifestyle changes. I keep finding more doctors who are trying to get this same message across! The books each have a different way of approaching it, but all are saying basically the same thing: make some changes and you CAN feel better.
[Added 11/17/2016] A Mind of Your Own by Kelly Brogan, a practicing psychiatrist with a degree in cognitive neuroscience from MIT, and MD from Weill Cornell Medical College, and clinical training from NYU School of Medicine. This book is geared toward women.
The Mood Cure by Julie Ross – Quotes from Larson’s approach (see next). Good starter quiz on her website: Mood Type Questionnaire
Depression Free Naturally by Joan Mathews Larson (her clinic is located in my neighborhood) – This one contains the most info on the chemistry.
Healing Anxiety and Depression: Based on Cutting-Edge Brain Imaging Science by Daniel G. Amen. Dr. Amen is quickly becoming one of my favorites. Look up AmenClinics.com. This book is on my list. Meanwhile I’ve been listening to an audiobook of his Change your Brain, Change Your Age. And, skipping around in Unleash The Power of the Female Brain.
The Chemistry of Joy and The Workbook– I listened to the audio book. This book balances the lifestyle changes along with meditative and cognitive approaches.
Ultramind Solution: Fix Your Broken Brain by Healing Your Body First and other books by Mark Hyman, M.D. – This one goes very much in depth. I haven’t read it (yet), but his books are featured at the clinic where I am going to an integrative doc. I looked over some documentation where he walks you through specific troubleshooting of many different health issues. If you are male, you might want to look at The Chemistry of Joy for a similar approach using a holistic approach to lifestyle impacts.
I looked at four formulas for a basic multi-vitamin for the mainstay of my mood repair project.
The first one:
$32 / 3 capsules = $0.48 per serving
This is not a tight formula, and I doubt I’ll ever buy it.
Second, Pure Encapsulations’ Pure Genomics is $0.54 per day and it is a much better formula, and great if you’re on a really tight budget, BUT…
Better yet is Thorne Basic Nutrients 2/day. At $0.93 per day, you might be thinking, gee it is twice as expensive! But, as I look it over, I see that it has nearly twice the amount of many of the nutrients, so in fact you are getting twice. In other words, you could take half a dose. Plus, you are getting also some nutrients that you don’t get in the Pure Genomics (see below). Note that the reason I even looked at this one is my doctor recommendation at the Penny George Institute. She knows her stuff. Notice that with this formula, I will not add on a B-complex. Cost justified!
The fourth one I looked at was the one sold by Chris Kresser: Designs for Health Metabolic Synergy. If you buy the bulk bottle it’s $2.02/day and you take 6 capsules. So, it is twice the cost of the Thorne Basic.
I am buying Thorne Basic on Amazon, but will also check to see if I can purchase at my doctor’s office in order to use my HSA pre-tax funds.
Thorne Basic vs. Pure Genomics:
I like the Thorne Basic overall formula better than the Pure Genomics. Here are the highlights:
- Vitamin B6 (as Pyridoxal 5′-Phosphate) 20 mg – PG doesn’t contain this activated form of this most important vitamin for our mood repair and reducing estrogen.
- Thiamin B-1. 50 mg vs. PG’s combined total of two forms of thiamine 3 mg.
- B12 – you can decide for yourself. Methylcobalamin can be very important for those who need methyl groups. But, agitating to those with problems in their methyl cycle. I do not understand this. All I know is that I’ve been taking methyl form the past few months and I’m overall way better than before, so I assume that it’s not messing me up and may be helping.
- 2x chromium, which I sense is important for our blood sugars.
- There is copper in Thorne but not in Pure Genomics. I’m not going to worry about it. It also contains zinc and I’m eating sesame tahini every day for 2 weeks on, 2 weeks off. And pumpkin seeds the other two weeks.
- Thorne is missing choline & inositol (see action plan below).
- My doctor liked the form of zinc Bisglycinate in Thorne better than the zinc citrate in PG.
Thorne Basic vs. Metabolic Synergy
- Some of the basic stuff is very high in MS, so you could take 4 capsules instead of 6 but then you would be getting less of some of the other important stuff. So, balancing price and nutrients, I think Thorne Basic still wins. However, there are some ingredients in MS that I would like to learn more about or consider adding some other way: potassium, ALA, Carnosine and Vanadium. Also, I already know I would be adding Taurine and Inositol. By the way, Carnosine and Taurine are not found in whey or collagen.
Rachel’s Action Plan: (July 2016)
- Take Thorne Basic Nutrients 2/day
- Do not add a B-complex. (This is another big benefit to justify the cost of the Thorne Basic.)
- Add L-5-MTHF Folate maybe. Or at least be eating lots of leafy greens for folate. UPDATE: Originally I mentioned adding sublingual B12. I will not likely be doing that as I have done a course of sublingual B12. But, I will, as you should also, continue learning whether I need the extra B12 support. The Thorne Basic contains 600 mcg, but it’s not sublingual. Adding more could/should be safe if you need to get some sublingually. But, if you do, be sure to add the L-5-MTHF.
- If you are taking D, consider taking Thorne D+K drops under your tongue. The dosage math gets complicated but gets you some vitamin K if your gut flora is messed up. (If you have to choose between K drops and probiotics, choose the probiotics. But, the K drops can be pretty darn cheap when you figure out that you only need 1 bottle per year and you can probably share that with your kids.) Update: Yes the Thorne Basic does contain some Vit K.
- Add inositol (reduce anxiety) and phosphatidyl choline (from sunflower not soy). My doc said take the choline, as opposed to tumeric, which I asked her about. (I am finishing up products, and haven’t figured out best product yet.) Brands of phosphatidyl choline that she mentioned were: Thorne, Zymogen, Orthomolecular, and Seeking Health.
- Add Taurine – this is cheap esp. if you buy bulk powder. I’m buying NOW brand.
- Of course, take additional Vitamin C with every meal.
- Investigate how much B6 I might actually need. Perhaps I need more? I will keep learning and referencing the mood cure books. Further Investigation: I believe it was a WAPF article that recomnends 100-200mg B6 daily for reducing estrogen and dealing with PMS. How much does Joan Mathews Larson recommend for mood?
I think the general feeling I get looking over the numbers here is that the Thorne Basic is like getting a B-complex already in it. If I were to take the Pure Encapsulations O.N.E. or Genomics I would have to add a B complex. I just looked at my Jarrow B Right bottle (I’ve take 2-3 bottles of this the past couple months) and compared it. I like the numbers of the Thorne Basic as it includes similar amounts of B’s as to the Jarrow B Right. The Pure Encapsulations O.N.E. or Genomics have very low amounts of B’s. And, again, the forms of the B’s are looking good in the Thorne (activated forms). There could be some questions for different people about the form of the B12, whether you want methylcobalamin, or adenosylcobalamin/ hydroxycobalamin (which the Pure Encaps contains). My doc mentioned some people are sensitive to the methyl B12 because of some methylation defects. I don’t know about myself on that yet, but I don’t think I’m that sensitive. She mentioned knowing this by methylcobalamin being “agitating” and I took her meaning to be a noticeable nervous system agitation.
I guess I am looking for an overall simple solution, and hopefully simplicity will also help me shave some cost off of my total supplement bill.
DISCLAIMER: I do not have the credentials to recommend this to anyone. I offer it only as my continually evolving plan for myself, as my friends like to see what I am doing. I buy all my own supplements and I don’t get any kind of reimbursements to “sell” anything.