Think More Effectively With These 3 Important Nutrients

Today I’m going to share the three supplements that I think everyone should take for their brain (even if you're sure that you're mentally healthy). 

To fully experience optimal cognition and mental performance, you need to supplement your diet. And these are the bare minimum.

The health research in support of these supplements is astounding. Yet many doctors don’t recognize the value in taking them, and therefore won’t tell you to do so.

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7 Important Nutrients Depleted by Psychiatric Drugs

There is no biological free lunch.
— Tim Ferriss
Bottle of psychiatric drugs and fruits and vegetables.

If you try to cheat nature, it will backfire. 

By managing symptoms with synthetic man-made drugs, you may feel better for a while. But once you stop those drugs, you will end up with more symptoms than you started with.

I experienced this firsthand. 

When I was on SSRI antidepressants and Adderall, I felt better initially.

But then something just didn’t feel right.

I started suffering from cognitive decline, something I hadn't experienced before.

I eventually got fed up with the medication and tried getting off of them.

But then I felt remarkably worse – much worse than I did before starting the medication.

Doctors simply told me I was experiencing a relapse of my depression and anxiety.

But that couldn’t be it, because not only were my symptoms much worse, but I also had new symptoms - symptoms I didn't experience before I went on medication.

So I did some research, and discovered something called “drug-induced nutrient depletion”.

Studies show that pharmaceutical drugs can deplete your body of critical nutrients through multiple mechanisms, including increased excretion of vitamins and minerals, and impaired digestion, absorption and storage of nutrients. Over time, nutritional deficiencies can develop. And these deficiencies can cause additional symptoms and increase side effects. In fact, many drug "side effects" are simply nutritional deficiencies. 

This is clearly a problem because, as I’ve discussed before, nutrient deficiencies can be one of the main causes of mental illness. Being prescribed medication which then further depletes vitamins and minerals from your body will make you worse. It’s an epidemic that seems to be ignored by the conventional medical system. 

Citrus fruits and prescription pills.

You may even develop new symptoms or side effects months or years after starting a medication because it takes time for nutrients to be depleted from your body. So both you and your doctor may not make the connection between the original medication and new symptoms. 

These additional symptoms and “side effects” are often diagnosed as a new disease, leading to a new prescription, which further depletes nutrients. 

So it’s clearly a downward spiral where you could end up being on multiple medications. 

At my worst, I was on four psychiatric medications. Thankfully I'm off them all now and very healthy. 

But this article discusses the seven key nutrients that are commonly depleted by psychiatric medication, and how you can replenish them, minimize side effects and feel better. 

Your drug package insert won’t list these deficiencies, and your doctor is definitely not aware of them.

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1. Coenzyme Q10 (CoQ10)

Coenzyme Q10 is a molecule found in every cell of your body and plays a key role in the production of energy. 

It’s also an antioxidant and protects your body and brain from free radical damage. 

Higher levels of CoQ10 have a “significant antidepressant effect” in rats because of its “well-documented antioxidant effect”. This makes sense considering the increasing amount of scientific literature suggesting that oxidative stress contributes to depression.

Unfortunately, studies show that a number of psychiatric medications including antidepressants, deplete CoQ10.

Low levels of CoQ10 can cause brain fog, mental fatigue, difficulty concentrating, memory lapses, depression and irritability.

Other deficiency symptoms can include increased blood pressure, muscle cramps, high blood sugar, and shortness of breath. 

That’s why I recommend supplementing with at least 100 mg of CoQ10 if you take one of the medications below, which have been proven to deplete CoQ10:

  • Antipsychotics - Aripiprazole (Abilify), Quetiapine (Seroquel), Risperidone (Risperdal), Olanzapine (Zyrexa), Haloperidol (Haldol), Paliperidone (Invega), Ziprasidone (Geodon)

  • Antidepressants - Fluoxetine (Prozac), Paroxetine (Paxil), Sertraline (Zoloft), Citalopram (Celexa), Escitalopram (Lexapro), Bupropion (Wellbutrin), Mirtazapine (Remeron), Venlafaxine (Effexor), Amitriptyline (Elavil), Doxepin (Adapin), Imipramine (Tofranil), Desipramine (Norpramin), Nortriptyline (Aventyl), Protriptyline (Vivactil)

You can get CoQ10 here.

2. Magnesium

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body. This includes neurotransmitter, enzyme, and hormonal activity, all of which can have a huge effect on your mood and brain function.

It’s one of the most important nutrients for optimal brain health, and reduces anxiety, depression and irritability. Yet, many people are deficient in magnesium today and may experience the following symptoms because of it:

  • Increased blood pressure

  • Muscle weakness, cramps, tremors, and spasms

  • Headaches and migraines

  • Insomnia

  • Suicidal thoughts

  • Heart arrhythmias

  • Osteoporosis

  • Nausea

Interestingly, these symptoms sound very similar to the list of side effects of many common common psychiatric medications.

And research has shown that the following psychiatric medications deplete magnesium from your body, increasing the likeliness of developing a deficiency:

  • Antidepressants - Fluoxetine (Prozac), Paroxetine (Paxil), Sertraline (Zoloft), Citalopram (Celexa), Escitalopram (Lexapro), Venlafaxine (Effexor)

  • Central nervous stimulants - amphetamine (Adderall), dextroamphetamine (Dexedrine), lisdexamfetamine (Vyvanse), methylphenidate (Ritalin, Concerta), atomoxetine (Strattera), dexmethylphenidate (Focalin)

Inadequate magnesium levels contribute and worsen many neuropsychiatric problems. This includes depression, anxiety, insomnia, seizures, ADHD, pain, schizophrenia, irritability, premenstrual syndrome, drug abuse, and short-term memory and IQ loss. Case studies have shown that patients with schizophrenia or major depression who have attempted suicide had significantly lower levels of magnesium in their cerebrospinal fluid. 

Maybe doctors should consider prescribing magnesium – something that actually gets to the root cause of these conditions – rather than giving out medications that cover up symptoms and actually make the underlying condition worse. Just a thought.

So if you have mental health condition, or take medication to deal with it, I'm convinced you should be supplementing with magnesium every single day.

Besides supplementation, you should make sure to eat lots of food with magnesium, including avocados, almonds, pumpkin seeds, swiss chard, spinach, dark chocolate, halibut and beets. 

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Baby sleeping under a blanket.

Melatonin is a hormone released by the pineal gland, a small gland in your brain. Melatonin helps control your sleep and wake cycles (circadian rhythm).

It is critical for deep and restorative sleep, which is necessary for optimal brain and mental health. 

Yet many psychiatric medications can deplete your supply of melatonin, increase your need for melatonin, or interfere with the activity of melatonin. This can lead to insomnia at night and fatigue during the day, which are common side effects of psychotropic medication. You may also experience frequent waking throughout the night.

Here are some of the drugs shown to affect melatonin:

  • Antidepressants, including Fluoxetine (Prozac), Paroxetine (Paxil), Sertraline (Zoloft), Citalopram (Celexa), Escitalopram (Lexapro), Venlafaxine (Effexor)

  • Benzodiazepines, including Diazepam (Valium), clorazepate (‎Tranxene), lorazepam (Ativan), Clonazepam (Klonopin), Alprazolam (Xanax)

  • Antipsychotics including Aripiprazole (Abilify), Quetiapine (Seroquel), Risperidone (Risperdal), Olanzapine (Zyrexa), Haloperidol (Haldol), Paliperidone (Invega), Ziprasidone (Geodon)

If you take one of these drugs, you should consider supplementing with melatonin every night. If you don’t take medication, it is still a safe and effective way to fall asleep and stay asleep throughout the night. You can get melatonin here.

You can also consider taking this sleep supplement. It contains a number of natural compounds that increase the production of melatonin naturally. You can use the coupon code FIVE$45496275 for a 5% discount. 

4. Vitamin B2

Vitamin B2, also known as riboflavin, plays a key role in energy metabolism throughout your entire body.  

As a result, a deficiency can affect the entire body, leading to low energy, weight gain, and skin and thyroid problems. 

The following drugs can inhibit the absorption of vitamin B2, increasing your need for supplementation:

  • Antipsychotics including Aripiprazole (Abilify), Quetiapine (Seroquel), Risperidone (Risperdal), Olanzapine (Zyrexa), Haloperidol (Haldol), Paliperidone (Invega), Ziprasidone (Geodon)

  • Anticonvulsants and Mood Stabilizers, including Phenytoin (Dilantin), carbamazepine (Tegretol), Primidone (Mysoline), Methsuxamide (Elontin), Valproic acid (Depakote), topiramate (Topomax) and Gabapentin (Neurontin)

  • Antidepressants, including Fluoxetine (Prozac), Paroxetine (Paxil), Sertraline (Zoloft), Citalopram (Celexa), Escitalopram (Lexapro), Bupropion (Wellbutrin), Mirtazapine (Remeron), Venlafaxine (Effexor), Amitriptyline (Elavil), Doxepin (Adapin), Imipramine (Tofranil), Desipramine (Norpramin), Nortriptyline (Aventyl), Protriptyline (Vivactil)

Lower levels of vitamin B2 have been found in people with depression, so giving them psychiatric medications can actually make them feel worse in the long run. 

To help yourself, you can supplement with Vitamin B2

When I was on medication, I took this Vitamin B2 supplement through Amazon.

I now take the Optimal Energy supplement because it includes Vitamin B2.

Healthy food sources of Vitamin B2 include pastured eggs, leafy vegetables, beef liver, mushrooms, sunflower seeds, and almonds. 

5. Vitamin B6

Vitamin B6 is a key nutrient that boosts mood, deepens sleep, and supports your entire nervous system. 

It accomplishes this by playing a key role in the production of many neurotransmitters in your brain, including serotonin, GABA and dopamine

But since psychiatric medications alter these neurotransmitters, vitamin B6 levels can be affected as well. 

When I took antidepressants and anti-anxiety medication, multiple functional and integrative doctors suggested I supplement with vitamin B6.

This is because multiple medications have been shown to deplete Vitamin B6:

Fruits and vegetables displayed to show the letter B and the number 6. Vitamin B6 is depleted by psychiatric drugs.
  • Antidepressants, including Fluoxetine (Prozac), Paroxetine (Paxil), Sertraline (Zoloft), Citalopram (Celexa), Escitalopram (Lexapro), Bupropion (Wellbutrin), Mirtazapine (Remeron), Venlafaxine (Effexor), Amitriptyline (Elavil), Doxepin (Adapin), Imipramine (Tofranil), Desipramine (Norpramin), Nortriptyline (Aventyl), Protriptyline (Vivactil).

  • Benzodiazepines, including Diazepam (Valium), clorazepate (‎Tranxene), lorazepam (Ativan), Clonazepam (Klonopin), Alprazolam (Xanax)

So if you take one of the above medications, I highly recommend supplementing with Vitamin B6

I previously took 100 mg of this Vitamin B6 supplement when I was on medication. 

But I now take the Optimal Zinc supplement because it includes Vitamin B6. 

Drugs that deplete vitamin B2 will also indirectly deplete vitamin B6 because B2 is required to activate B6:

  • Antipsychotics including Aripiprazole (Abilify), Quetiapine (Seroquel), Risperidone (Risperdal), Olanzapine (Zyrexa), Haloperidol (Haldol), Paliperidone (Invega), Ziprasidone (Geodon)

  • Anticonvulsants and Mood Stabilizers, including Phenytoin (Dilantin), carbamazepine (Tegretol), Primidone (Mysoline), Methsuxamide (Elontin), Valproic acid (Depakote), topiramate (Topomax) and Gabapentin (Neurontin)

Symptoms of B6 deficiency include weakness, mental confusion, depression, insomnia and severe PMS symptoms. 

Some of the best food sources of Vitamin B6 include potatoes, bananas and chicken.

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6. Vitamin B12 and 7. Folate

Vitamin B12 and folate are essential B vitamins that play a key role in methylation, one of the most important processes in your body and brain for optimal energy and nervous system function.

If you are depressed, you likely have lower levels of B12 and folate circulating in your blood, and people with low blood folate and B12 are at greater risk for developing depression

Yet, instead of looking at folate and B12 levels in the blood, doctors often prescribe all sorts of psychiatric medications that have been shown to deplete folate and B12, including:

  • Antidepressants – Fluoxetine (Prozac), Paroxetine (Paxil), Sertraline (Zoloft), Citalopram (Celexa), Escitalopram (Lexapro), Bupropion (Wellbutrin), Mirtazapine (Remeron), Venlafaxine (Effexor), Amitriptyline (Elavil), Doxepin (Adapin), Imipramine (Tofranil), Desipramine (Norpramin), Nortriptyline (Aventyl), Protriptyline (Vivactil)

  • Benzodiazepines – Diazepam (Valium), clorazepate (‎Tranxene), lorazepam (Ativan), Clonazepam (Klonopin), Alprazolam (Xanax)

  • Antipsychotics including Aripiprazole (Abilify), Quetiapine (Seroquel), Risperidone (Risperdal), Olanzapine (Zyrexa), Haloperidol (Haldol), Paliperidone (Invega), Ziprasidone (Geodon)

  • Anticonvulsants and Mood Stabilizers, including Lithium (Lithobid), Phenytoin (Dilantin), carbamazepine (Tegretol), Primidone (Mysoline), Methsuxamide (Elontin), Valproic acid (Depakote), topiramate (Topomax) and Gabapentin (Neurontin)

B12 and folate deficiency can lead to an inability to methylate properly and increased homocysteine levels. This can worsen your depression, irritability, fatigue, confusion and forgetfulness. 

If you decide to supplement with folate, avoid synthetic folic acid. Instead, you should take a biologically active form of folate (methylfolate). 

I take methylfolate. It's the most effective supplemental form of folate. Many people, including myself, have genetic mutations in the enzyme that produces l-methylfolate in the body. Folic acid is a waste and can actually cause harm if you have this genetic mutation. 

Methylfolate also helps produce SAM-e in the body, which can help fight depression and improve your mood. 

If you decide to supplement with B12, you should avoid the semisynthetic version (cyanocobalamin) and take the methylated form (methyl-B12), which is better absorbed. 

Good dietary sources of natural folate include leafy greens, asparagus, broccoli, cauliflower, strawberries. B12 is found primarily in animal foods, and beef liver is a really good source. 

More

Here are some more nutrients that have been shown to be depleted by psychiatric medication. Reduced levels do appear in the research - just not as consistently as the nutrients above - so supplementation should still be considered:

  • Vitamin D – Antidepressants, Benzodiazepines, Antipsychotics, Mood Stabilizers

  • Vitamin B1 – Benzodiazepines, Antipsychotics

  • Biotin – Benzodiazepines, Antipsychotics, Mood Stabilizers

  • Essential Fatty Acids, including Omega-3s – Antidepressants

  • Sodium (add sea salt to meals) – Antidepressants

  • Glutathione – Antidepressants

  • Calcium – Benzodiazepines, Antipsychotics, Antidepressants, Mood Stabilizers

  • Vitamin K – Benzodiazepines, Antipsychotics, Mood Stabilizers

  • Vitamin C – Antidepressants, Stimulants (Adderall), Antipsychotics

  • Inositol – Mood Stabilizers, Antipsychotics

  • Vitamin B3 – Antidepressants

  • Potassium – Stimulants (Adderall)

  • Vitamin A – Antipsychotics

  • Carnitine – Antipsychotics

  • Various minerals (Zinc, Selenium and Manganese) – Antidepressants

Conclusion

The bottom line is that the medication you may be consuming to manage your mental health actually reduces nutrient absorption, and can rob your body and brain of essential vitamins and minerals. This can lead to unwanted side effects and declining health.

On top of this, vitamin and mineral deficiencies are actually a huge underlying cause of mental health issues to begin with. 

Luckily, you can avoid side effects, and even control and overcome chronic mental disease without medication, by restoring these missing nutrients:

If I had simply been prescribed these nutrients, I wouldn’t have needed medication. Instead, I was given a prescription that made my underlying deficiencies worse, and dug me into a deeper mental health hole.

If you have to take a prescribed drug, you can offset many of the side effects and experience much better health by supplementing with the above nutrients. 

So why isn’t this information passed on to patients who are taking psychiatric drugs? Because unfortunately, almost all doctors are unaware that medications can deplete nutritional reserves.

So for now, you’ll just have to be aware of drug-nutrient depletions yourself. 

If you’re interested in learning more, there are several handbooks and resources in the reference section of this article, including the Drug-Induced Nutrient Depletion Handbook and The Nutritional Cost of Prescription Drugs

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

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Jordan Fallis

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References:

Pelton, Lavalle, Hawkins, Krinsky. Drug-Induced Nutrient Depletion Handbook. Lexi-Comp; 2nd Ed., 2001

Pelton R Lavalle. The Nutritional Cost of Prescription Drugs. Morton Publishing Co, 2nd Ed., 2004

Vaglini F, Fox B. The Side Effects Bible: The Dietary Solution to Unwanted Side Effects of Common Medications. Broadway, 2005.

A-Z Guide to Drug-Herb-Vitamin Interactions Revised and Expanded 2nd Edition: Improve Your Health and Avoid Side Effects When Using Common Medications and Natural Supplements Together

Kishi T, et al, “Inhibition of myocardial respiration by psychotherapeutic drugs and prevention by coenzymeQ,” Biomedical and clinical aspects of coenzyme Q, Yamamura Y, Folkers K, and Ito Y, eds, Elsevier/NorthHollandBiomedical Press: Amsterdam, 1980, vol2, 129-154.

Prescription for Nutritional Healing, third edition, (2000, Balch & Balch)

https://tantor-site-assets.s3.amazonaws.com/bonus-content/B0592_DrugMuggers/B0592_DrugMuggers_PDF_1.pdf

http://www.ncbi.nlm.nih.gov/pubmed/7728363

http://www.ncbi.nlm.nih.gov/pubmed/8848522

http://www.ncbi.nlm.nih.gov/pubmed/1289919

http://www.ncbi.nlm.nih.gov/pubmed/6262379

http://www.ncbi.nlm.nih.gov/pubmed/7150370

http://www.ncbi.nlm.nih.gov/pubmed/6705444

http://www.ncbi.nlm.nih.gov/pubmed/6626265

http://www.ncbi.nlm.nih.gov/pubmed/6737696

http://www.ncbi.nlm.nih.gov/pubmed/6167651

http://www.ncbi.nlm.nih.gov/pubmed/1578091

http://www.ncbi.nlm.nih.gov/pubmed/9155210

http://www.ncbi.nlm.nih.gov/pubmed/10896698

http://www.ncbi.nlm.nih.gov/pubmed/7150370

http://www.ncbi.nlm.nih.gov/pubmed/10746516

http://www.ncbi.nlm.nih.gov/pubmed/9861593

http://www.ncbi.nlm.nih.gov/pubmed/16542786

http://www.ncbi.nlm.nih.gov/pubmed/11041381

http://www.ncbi.nlm.nih.gov/pubmed/9368236

http://www.ncbi.nlm.nih.gov/pubmed/18705537

http://www.ncbi.nlm.nih.gov/pubmed/16542786

http://www.ncbi.nlm.nih.gov/pubmed/17568057

http://www.ncbi.nlm.nih.gov/pubmed/635065

http://www.ncbi.nlm.nih.gov/pubmed/22081620

http://www.ncbi.nlm.nih.gov/pubmed/23313551

https://umm.edu/health/medical/altmed/supplement/melatonin

http://pennstatehershey.adam.com/content.aspx?productId=107&pid=33&gid=000712

http://pennstatehershey.adam.com/content.aspx?productId=107&pid=33&gid=000706

http://www.tandfonline.com/doi/abs/10.1080/00048670802534408

http://www.naturemade.com/~/media/Images/NatureMade/PDF/Health%20Care%20Professionals/HCP%20Updates%20042315/Common%20Drug%20Classes%20and%20Nutrient%20Interactions%20Chart%20FNL.ashx

Medically reviewed by Dr. Fred Hui, MD, CCFP, CAFC

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9 Supplements Proven to Help You Overcome Addiction and Withdrawal

I've been dependent on a lot of substances over the years. 

When my brain wasn’t working and I struggled with mental illness, it simply made sense to find immediate relief from something outside myself – even if it wasn't good for me - at least until I found better long-term, sustainable solutions.

I really felt like I had no other choice at the time. 

And I know there are a lot of people out there grappling with the same thing.

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This Mineral Is Probably Making Your Chronic Stress and Anxiety Worse

Stressed and anxious woman grabbing her head and hair.

I suffered from anxiety for years. It runs in my family. Many of my cousins, aunts, uncles and grandparents suffer from anxiety and depression and have relied on alcohol, nicotine, and anti-depressant and anti-anxiety medication to manage it. I didn’t want to go down that path, so I’ve sought out other treatments for years.

Unfortunately, my family is not alone. Anxiety and panic attacks are incredibly common today. While in university, I remember asking a doctor on campus if she had witnessed an increase in the number of college students who had come to see her about their anxiety over the years. And she responded with an overwhelming yes. 

“There are just not enough resources and practitioners to manage them all,” I remember her saying.

I feel very lucky that I’ve been able to get to the bottom of my anxiety. And so I have an urge to share this information with the world. But what has worked for me might not work for everyone.

And I want to make it clear - there is not just one solution. There really is no magic bullet if you want to overcome this. There are a number of things that can contribute to anxiety. And there are a number of things you can do to cumulatively get over it. (If you’re looking for a quick fix, try antidepressants. And they really aren’t a quick easy fix, as they don’t work for a lot of people and come with a lot of side effects). 

But today I want to discuss just one of the things I did to help myself, and hopefully it helps you too. In upcoming posts, I will explore other therapies and technologies that have helped me master my own mind and avoid the unfortunate path of my ancestors.

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Nutrient Therapy

If you go to your doctor and suggest that maybe a deficiency or imbalance of nutrients is causing your anxiety, they’ll laugh at you. But nutrients have a powerful impact on your mood and brain function – especially if you take supplements with high-quality, biologically-active nutrients.

Our nervous system requires several dozen minerals, vitamins, fatty acids and amino acids to function properly. Deficiencies of nutrients such as calcium, magnesium, zinc, omega-3 fatty acids, and vitamins A, B-complex, C, D3 and E are common, especially if you eat refined foods.

This TED talk by Julia J Rucklidge, Professor of Clinical Psychology in the Department of Psychology at the University of Canterbury, discusses the power of nutrition and supplements. She explores a range of scientific research showing the significant role that nutrition plays when it comes to mental health or illness:

 

The Intricate Balance between Zinc and Copper

We all get anxious once in a while, but tend to get over it. But chronic anxiety, or Generalized Anxiety Disorder (GAD), is when a person suffers from worry and tension all of the time. People who suffer from GAD are often clinically depressed as well (1).

Recent research looking into GAD suggests that an imbalance of zinc (Zn) and copper (Cu), two essential trace minerals within the body, may be contributing and worsening the condition. Researchers of a study titled “Decreased zinc and increased copper in individuals with anxiety” used Inductively Coupled Plasma-mass Spectrometry (ICP) to measure trace minerals in 38 chronically-anxious individuals. They compared the mineral status of these individuals with the mineral status of 16 people in a control group without anxiety symptoms. They found that individuals with chronic anxiety had significantly higher plasma levels of copper and very low levels of zinc, and their anxiety improved significantly with zinc supplementation (2).

In other words, people who suffer from anxiety have way too much copper in their bodies, and not enough zinc. I used to suffer from GAD and depression, and increasing my intake of zinc, and limiting my intake of copper, is one of the most impactful actions I have taken to overcome them, so this makes sense to me personally.

The positive effects of zinc supplementation also makes sense in light of my independent research and understanding of biochemistry. Zinc and copper are antagonists. They compete with one another for absorption and receptor channels. When your body doesn’t absorb enough zinc, copper rises. And because of their essential roles in neurotransmitter synthesis, zinc and copper levels can directly affect thoughts and behaviour.

Copper and zinc balancing each other.

How Copper Can Accumulate in Your Body and Make You an Anxious Wreck

Functional medicine practitioner Chris Kresser explains that copper and zinc are very important for neurotransmitter health, but zinc needs to dominate. If not, all sorts of neurological and behavioural disorders can emerge, including depression, anxiety and even schizophrenia. (3).

Too much copper can have a powerful effect on the mind and alter mood and behaviour. The accumulation of excess copper in the brain enhances the production of stimulatory neurotransmitters (epinephrine and norepinephrine), which can further promote anxiety. Pfeiffer and Goldstein (1984) monitored the brain waves of individuals who took 5 mg of copper or 5 mg of Dexedrine (a common amphetamine that increases epinephrine and norepinephrine), and they found that copper and the amphetamine exhibited an equivalent stimulation of the central nervous system (40, 41, 43, 44).

On top of this, research has shown that too much copper can inhibit and block the neurotransmission of GABA, one of the main calming neurotransmitters in the central nervous system (5, 6, 42). It’s no wonder that anxious people find such relief from alcohol and anti-anxiety medications, as they both activate GABA receptors in the brain.

Depending on the severity of the copper toxicity and the susceptibility of the person, copper can affect the mind moderately or very severely. The milder effects are initially positive because it is activating and stimulating and can increase creativity and productivity. I’ve witnessed this myself, as I used to feel as if my chronic anxiety motivated me to accomplish a lot of work. It may be why creative people tend be depressed and anxious individuals.

But as the toxicity continues and builds up more and more, it becomes increasingly exhausting on the body and the individual can start to break down mentally, leading to an inability to cope adequately with stress. The anxious person’s fatigued body can’t keep up with their overactive mind, and medication often becomes necessary.

But instead of taking drugs, people need to consider supplementing with zinc.

Zinc is an essential trace mineral that activates several hundred enzymatic reactions, including brain and nervous system function and neurotransmission.

Yet it’s estimated that 2 billion people in the world are deficient in the mineral, and six different studies show that subclinical deficiency of zinc impairs brain function in children and adults (45, 46, 47).

Zinc is very calming and sedating, as it enhances GABA activity in the brain.

A number of studies also show that zinc deficiency causes depression-like and anxiety-like behaviors, and supplementation has successfully been used as a treatment (48-53).

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Practical Takeaways: What Should You Do To Combat This?

Woman confused and thinking about what she should do.

The key takeaway here is that if you suffer from chronic anxiety, you need to work on lowering your copper to zinc ratio, as it is likely very high at this point. Here are some steps you can take:

  • Don’t drink tap water: Copper piping for water has become the norm, which contributes to ingesting much more copper than what can be found in your diet. I filter my water with this high-quality filter.

  • Stop taking a multi-vitamin: Many multi-vitamins and multi-mineral supplements contain relatively high doses of copper. However, there are some multi-mineral supplements that purposely don't include copper. I take this one.

  • Eat zinc-rich foods foods such as oysters, grass-fed beef, pumpkin seeds, broccoli, Brazil nuts and legumes. Raising zinc levels is a more straightforward approach than trying to lower copper levels.

  • Take a zinc supplement every day: I discovered several years ago that I was very deficient in zinc, and my anxiety improved significantly after supplementing with it. Anxiety itself also lowers zinc levels because the body rapidly uses up zinc in times of stress. I have now created my own zinc supplement, called Optimal Zinc. I created it because I want to give my clients and readers the very best zinc supplement so that they can experience superior results. I have found that many zinc supplements on the market fall short and sometimes cause severe side effects because they start removing copper from the body way too quickly. But Optimal Zinc doesn't do this, and it includes several other nutrients (co-factors) that increase the absorption of zinc and help remove excess copper from the body.

  • Supplement with Vitamin B6: It has been shown to improve the absorption and utilization of zinc (37, 38, 39). It is included in the Optimal Zinc supplement.

Conclusion

Increasing zinc and reducing copper intake is just one nutritional option for people who suffer from chronic anxiety. It’s one of many things that have helped me. For people with severe anxiety, it will take some time for zinc to build up in your system and copper to be reduced. But you should find relief over time.

Unfortunately, your doctor isn’t aware of this. Modern medicine doesn’t care very much about deficiencies of essential nutrients, and most physicians are mistakenly taught that diet provides sufficient nutrition. 

This is because nutritional deficiencies benefit the pharmaceutical industry. Malnutrition leads to chronic symptoms that can be “managed” by patented drugs. Natural supplements can’t be patented. But drugs can. So as long as underlying nutritional imbalances aren’t corrected, doctors will keep prescribing and the pharmaceutical industry will have life-long customers. 

For now, the “drug model” of disease remains prevalent, and until it becomes a thing of the past, people will just have to acknowledge and accept that they need to take control of their anxiety and overcome it themselves. It is a multi-faceted condition, but nutrients can play a huge role in eliminating it. 

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

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Live Optimally,

Jordan Fallis

Connect with me

References:

1.      http://www.nimh.nih.gov/health/topics/generalized-anxiety-disorder-gad/index.shtml

2.      http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738454/

3.      http://chriskresser.com/rhr-could-copper-zinc-imbalance-be-making-you-sick/

4.      http://www.ncbi.nlm.nih.gov/pubmed/3630857

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Medically reviewed by Dr. Fred Hui, MD, CCFP, CAFC

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