20 Proven Ways to Quickly Lower Your Cortisol Levels

Chronic stress is killer. 

It broke me down over the years and led me to deep depression.

Getting a handle on it has been critical to my recovery. 

But it took me a while to figure out what works.

And I’d rather not see other people struggle and frantically look for solutions.

So I’ve gathered some of my favourite ways to quickly lower levels of cortisol, your body’s main stress hormone.

But before we get to them, let’s quickly discuss cortisol and how chronically high levels of cortisol can negatively affect your brain and mental health. 

How Stress and Cortisol Affect Your Brain

Cortisol is known as the “stress hormone”.

It’s a naturally-occurring steroid hormone that’s produced by your adrenal glands and released when you’re under physical or mental stress. Essentially, it triggers our fight-or-flight response in stressful situations.

But it’s also absolutely necessary for our health, as it plays a key role in many different bodily processes. 

Cortisol levels are generally highest in the morning and lowest at night. But problems can arise when they are elevated for prolonged periods of time (134). 

Chronically high cortisol levels can:

• Change the size, structure and functioning of your brain;

• Shrink and kill brain cells;

• Cause premature aging in the brain;

• Contribute to memory loss and lack of concentration;

• Slow down our ability to grow new brain cells; and

• Increase inflammation in the brain (135-140).

Watch this TED-Ed video, “How Stress and Cortisol Affect Your Brain,” to learn more: 

Chronic stress and high levels of cortisol also increase activity in the amygdala, the fear centre of the brain. This can create a vicious cycle in which the brain is more likely be get stuck in a constant state of fight-or-flight.

When I did neurofeedback, my practitioner discovered my amygdala was overactive. She trained it back down to normal levels, and my chronic anxiety dissipated.

Anxiety isn’t the only mental condition linked to an abnormal stress response. Here are some others:

• Major depressive disorder;

• Bipolar disorder;

• Borderline personality disorder;

• Insomnia;

• ADHD;

• Anorexia;

• Bulimia;

• Alcoholism; and

• Dementia and cognitive impairment (135-150).

Luckily, there are a number of ways to manage and overcome chronic stress, lower cortisol levels, reverse damage done to the brain, and improve your sense of wellbeing. 

This article includes the best foods, nutrients, herbs and supplements that reduce cortisol; as well as the best lifestyle habits, therapies and practices that reduce cortisol.

Let’s go through them.  

The Best Foods, Nutrients, Herbs and Supplements To Naturally Lower Cortisol Levels

1. Eat Dark Chocolate

Most people know that dark chocolate is rich in multiple antioxidants, such as flavonols and polyphenols, which reduce oxidative stress.

But it also reduces cortisol. 

This may explain why people love to eat chocolate and experience relaxation when they do. 

Dark chocolate can protect your brain by boosting BDNF, your brain’s growth hormone. 

You should always try to get raw dark chocolate with the least amount of sugar.

2. Drink Tea

Several different types of tea have beneficial effects on cortisol levels. 

Green tea has been shown to inhibit the synthesis of cortisol (18). 

And a study found that individuals who drank 4 cups of black tea daily for six weeks had lower cortisol levels in comparison to others who didn’t drink black tea (2). 

Researchers couldn’t confirm what caused this reduction in cortisol, but they suspected it had something to do with the high content of theanine, an amino acid found in both black and green tea.

A follow-up study published this year confirmed that theanine can reduce cortisol (13).

Theanine produces a calming effect on the brain by crossing the blood-brain barrier and increasing the production of both GABA and dopamine in the brain (12). 

I personally can’t drink most teas because they tend to contain mycotoxins (mold toxins) and I’m very sensitive to them after living in a moldy home.

If you’ve lived in a moldy home or have found out that you’re genetically susceptible to mycotoxins, you can supplement with straight theanine like I do. 

This supplement includes theanine. 

And if you do decide to drink black tea, you can lower cortisol even more by getting decaffeinated black tea.

Lastly, chamomile tea is another type of tea that can decrease cortisol. It’s been used for centuries as a sleep aid. It contains flavonoids, essential oils, coumarin and other compounds that can help you relax.

Several studies show it can block the precursor hormone of cortisol and improve sleep quality (14, 15). 

This anti-anxiety supplement includes theanine, along with a number of other natural compounds that have helped me manage my stress and anxiety over the years.

3. Eat Extra Virgin Olive Oil

Olive oil has numerous health benefits, particularly because of its strong anti-inflammatory effects.

It also contains a compound called oleuropein, which can reduce cortisol levels (37). 

I add it to my salads and sometimes even take a tablespoon of it straight.

Be careful though. A lot of cheap extra virgin olive oil in grocery stores are not actually “extra virgin.”

Investigations have found that there is a lot of fraud within the olive oil industry and many so-called extra virgin olive oils contains other cheaper, refined vegetable oils, such as soybean, corn and canola. 

This is discussed more in the book Extra Virginity: The Sublime and Scandalous World of Olive Oil. 

4. Take Cortisol-Reducing Nutrients and Herbs

There are a number of nutrients, vitamins, minerals and adaptogenic herbs that have been shown to reduce stress and cortisol levels. 

I’ll go over some of my favourites here.

Phosphatidylserine is probably the best option for reducing stress hormone levels. 

Phosphatidylserine is a fat-soluble amino acid compound that plays a key role in optimal cognitive function. High amounts of phosphatidylserine can be found within the brain, and supplementation has been shown to improve attention and memory, especially in the elderly (114-116). 

“…consumption of phosphatidylserine may reduce the risk of dementia and cognitive dysfunction in the elderly.”

— Food and Drug Administration

On top of all this, phosphatidylserine powerfully lowers cortisol (117-119). 

People who supplement with phosphatidylserine have been shown to have lower average levels of cortisol (120).

I take phosphatidylserine every day. It's part of the Optimal Calm supplement. 

Ashwagandha is another great cortisol-reducing supplement. It’s a popular Indian herb commonly used to prevent anxiety. Its anti-anxiety effect is synergistic with alcohol.

Its stress-reducing effects are likely because it lowers cortisol levels. 

Multiple studies have concluded that it is a potent stress reliever that can reduce cortisol by anywhere from 14 to 32% (121-123). 

Ashwagandha is included in this supplement.

Another adaptogenic herb that can lower cortisol is rhodiola. 

I’ve discussed rhodiola before. It can really help with symptoms of depression. 

Research has found that it may be doing this by significantly reducing stress hormone levels in the body (124-126). 

Lastly, a number of minerals have been shown to reduce cortisol, including zinc, magnesium and selenium (96, 97, 127-133).

That’s why I take and recommend a multi-mineral supplement every day. 

Overall, ashwagandha, rhodiola, phosphatidylserine and minerals are my favourite ways to keep stress levels low, but there are plenty of other supplements that have been shown to positively affect cortisol levels, including:

• Omega-3 Fatty Acids (93, 94)

• N-Acetyl-Cysteine (95)

• Ginseng (98, 99)

• Tribulus (100)

• Bacopa (101)

• Schisandra (102, 103)

• Ginkgo Biloba (104)

• St. John’s Wort (105)

• Lemon Balm (106)

• Holy Basil (107)

5. Consume Enough Food, Protein and Water

Eating enough protein and calories, and drinking enough clean, filtered water is also critical to keeping stress hormone levels low.  

Studies show that severely restricting calories elevates cortisol levels (108, 109). 

Restricting protein and depriving yourself of the amino acid leucine can also stimulate the stress response and increase stress hormones (110). 

That’s why I eat plenty of food each day and supplement with creatine and BCAA protein powder throughout the day when I don’t have access to a source of high-quality protein. 

Lastly, make sure you stay hydrated and drink plenty of water.

Properly-hydrated runners have noticeably lower cortisol levels than dehydrated runners (81).

I use a high-quality filtration system to filter my water so that it’s as pure as possible.

6. Consume More Omega-3s and Less Omega-6s

As I’ve discussed before, omega-3s are dietary fats that are needed for the proper functioning of your brain and nervous system. They improve learning and memory, and protect against psychiatric disorders including depression, mild cognitive impairment, dementia and Alzheimer's disease (4-7). 

Researchers have also found that when individuals supplement with omega-3 fatty acids, there is a significant reduction in the release of cortisol (1, 10).

Omega-3 fatty acids also significantly reduce stress hormones in animals (3). 

Krill oil is my favourite source of omega-3 fatty acids.

I also eat wild salmon and grass-fed beef on a regular basis. 

On the other hand, consuming too many omega-6 fatty acids have been linked to increased inflammation and cortisol levels (8, 9, 11).

So make sure to avoid refined vegetable oils such as soybean, corn, safflower, sunflower, and canola oil.

7. Get Enough Antioxidants

Not only do antioxidants counteract oxidative stress within the body; they can also help reduce cortisol (19, 25). 

Most of the research has been done in athletes, but supplementation with antioxidants – such as berry powders, greens powders, vitamin C, glutathione and CoQ10 – leads to fairly significant reductions in cortisol and other measures of stress (20-23). 

Dark berries in particular contain antochyanins, which have been shown to lower cortisol (24). 

Acai berries are my favourite, as they are loaded with antochyanins and vitamin C.

Regarding vitamin C, the research is mixed on whether it can consistently lower cortisol levels.

However, in my experience, high doses of vitamin C definitely reduce stress.

One study found that a high dose of vitamin C decreases anxiety and improves mood (29). 

After exercise, it’s also been shown to rapidly reduce cortisol (26, 27). 

And multiple other studies have found that both vitamin C and vitamin E reduce cortisol and anxiety (30-32). 

It’s also well known that chronic stress and high cortisol can deplete vitamin C and other antioxidant enzymes (28). 

In addition to getting vitamin C from fruits and vegetables, I take at least 500 mg of supplemental Vitamin C every day. I’ve experimented with taking up to 10 grams daily (2 gram doses throughout the day) and it helped me manage stress, but it’s not necessary unless you find it really helps you. 

Vitamin C and Vitamin E are both included in this supplement, along with several other antioxidant nutrients.

8. Take Curcumin

Curcumin is the most heavily researched compound within turmeric, the spice that gives curry its yellow colour.

Curcumin is one of my favourite compounds for the brain and mental health.

Thousands of high-quality scientific studies have been published, showing that curcumin has anti-inflammatory and antioxidant effects and can increase BDNF, your brain’s growth hormone. 

Research shows that curcumin inhibits the increase in cortisol caused by stress (33, 34). 

And animal studies have found that curcumin may reverse elevated cortisol levels after chronic stress (35, 36). 

Unfortunately, curcumin is very inefficient at absorbing into the bloodstream and reaching the brain (54, 55).

Luckily, science and technology has been able to concentrate significant amounts of curcumin into supplement form and increase its bioavailability. 

I get my curcumin from the Optimal Energy supplement.

Since curcumin is a fat soluble, I take it every day with a fatty meal.

9. Eat Prebiotic Foods

Prebiotics are substances in food that humans can't digest, so they pass through our gastrointestinal tract and promote the growth of many different strains of good bacteria in our lower bowel.

They are essentially food for the probiotics in our intestines.

Dr. Phil Burnet, a neurobiologist at Oxford University, published a paper in 2015 showing that people who ingested prebiotics have lower levels of cortisol.

The people who ingested prebiotics also focused more on positive feedback and less on negative stimuli.

Dr. Burnet said the results were very similar to when people take anti-depressants and anti-anxiety medication, but without the side effects (87).

That’s why I eat prebiotic-rich foods regularly, including sweet potatoes, carrots, onions, asparagus and squash. These foods are included in my free grocery shopping guide for optimal brain health. 

Resistant starch is one of the most potent ways to boost your prebiotic intake. A convenient way to incorporate more of it into your diet is by using and eating potato starch. Other high-quality resistant starches include banana flour, plantain flour and waxy maize. Cooked and cooled white rice and potatoes also contain some resistant starch. 

I previously discussed prebiotics and resistant starch here.

I also created and take Optimal Biotics, which is a premium probiotic supplement that reduces stress and support my mental health. 

10. Limit Alcohol and Caffeine

Excess consumption of alcohol and caffeine have been shown to increase stress hormones, so their consumption should be limited. 

Coffee is definitely good for brain health. There is a lot of research showing it is very healthy and can be protective against dementia. 

However, it can also disrupt sleep and make people anxious. I used to not be able to handle any coffee at all. But now that I'm healthy, I can handle it just fine. I drink one cup of high-quality coffee most mornings.

But if you’re struggling with high cortisol and chronic stress, I wouldn’t recommend high doses of caffeine.

It’s been shown to directly stimulate the adrenal cortex, release cortisol into the bloodstream and increase stress hormone levels (74-76).

One study found that caffeine increased cortisol by 30% in just one hour, and regular consumption can double your cortisol levels (88, 89). 

So limit it as much as possible.

An alternative solution is to consume the whole coffee fruit, instead of drinking coffee.

The coffee fruit doesn’t contain caffeine, but it does contains several healthy compounds not found in coffee beans themselves.

Scientists have discovered that ingesting whole coffee fruit concentrate significantly increases brain function. Coffee fruit concentrate can be found in the Optimal Brain supplement. 

Lastly, excess alcohol consumption over an extended period of time has also been shown to raise cortisol levels. Having a couple drinks here and there likely isn’t a problem though, and you can protect yourself from it by following these steps (90, 91). 

Certain types of alcohol are better to drink than others.

The Best Lifestyle Habits and Practices to Naturally Lower Cortisol Levels

11. Laugh

In the book The Anatomy of an Illness as Perceived by the Patient, Norman Cousins explains how he cured himself of ankylosing spondylitis by laughing along with Marx Brothers movies.

“I made the joyous discovery that ten minutes of genuine belly laughter had an anesthetic effect and would give me at least two hours of pain-free sleep. When the pain-killing effect of the laughter wore off, we would switch on the motion picture projector again and not infrequently, it would lead to another pain-free interval.”

— Norman Cousins

It sounds farfetched, but more and more research is showing that laughter has a powerful effect on our health. 

Researchers have found that laughing and having fun significantly reduces stress hormone levels (65, 66). 

In one study, laughter improved the short-term memory of older adults, and simply anticipating humour decreased their cortisol levels by nearly 50% (64). 

So, next time you’re stressed, try watching a funny TV show or YouTube video. 

12. Play with Animals

This is my cat named Puddy. He's annoying but he does reduce my cortisol levels.

Petting your own dog or another person’s dog has been shown to significantly decrease stress hormone levels and increase oxytocin, endorphins, and other healing hormones (71, 73). 

Researchers have also compared 20 minutes of quiet rest to 20 minutes of interaction with a dog, and they found that hanging out with dog contributed to a much more significant decrease in cortisol. This is often why therapy dogs show up on college campuses during exams (71). 

So you should try to hang out with animals as much as possible, and consider getting a house pet if you don’t have one. I have a cat named Puddy. 

Spending time in nature has also been shown to reduce cortisol levels. So you can kill two birds with one stone by taking your pet for a walk in the park (77). 

Hmm perhaps “kill two birds with one stone” wasn’t the best idiom to use in this section, but you get my point. 

13. Listen to Music and Dance

Music is actually healing and can have a calming effect on the brain. 

Numerous studies show that music can relax you, especially before a stressful event, by significantly lowering stress hormones. It can also reduce the spike in cortisol during the stressful situation (50-54). 

Music can be even more relaxing when combined with non-strenuous dancing.

Regular dancing has also been shown to greatly decrease cortisol levels (55). 

14. Practice Relaxation Techniques and Therapies

Not too surprisingly, simply taking time each day to relax can lower cortisol.  

My favourite relaxation technique is meditation. 

Countless studies show that meditating daily for just 15 minutes can significantly lower stress hormone levels and blunt cortisol spikes (38-43). 

I use the Muse headband to meditate. Similar to neurofeedback, it gives you real-time feedback on your brainwaves. I previously wrote about it here, and you can get it through the Muse website. 

Yoga has also been shown to lower cortisol. 

In one study, people with depression practiced yoga regularly for 3 months. By the end of the study, their cortisol levels dropped significantly and they experienced relief from their depression (44). 

Massage is another excellent option, as it’s been shown in many studies to significant decrease in cortisol and anxiety (45, 46). 

I get a massage every couple of months. 

Emotional Freedom Technique, or “tapping”, is another tool I use to manage stress. 

Tapping is based on ancient Chinese acupressure and modern psychology. You can learn how to practice it here. 

I know it seems hokey, but it works. 

It’s been shown to significantly decrease cortisol levels (47). 

The book The Tapping Solution: A Revolutionary System for Stress-Free Living goes in more depth about the practice. 

Lastly, deep breathing exercises can help you manage your stress hormone levels. 

Diaphragmatic breathing – consciously breathing from your diaphragm – has been shown to encourage the body’s natural relaxation response and reduce cortisol (48, 49). 

I use the EmWave2 device every day to reduce stress and make sure I’m breathing optimally. I wrote about it before here.

15. Exercise (But Not Too Much)

Exercise is definitely good for you. It can balance hormones and reduce stress by releasing endorphins. However, overtraining can actually backfire and increase stress hormone levels (112). 

That’s why I don’t really recommend chronic endurance exercise and prefer weightlifting and high-intensity sprinting over cardio. 

Research shows that prolonged aerobic exercise can increase cortisol levels, and marathon runners have higher levels of cortisol (111, 113). 

16. Get More Deep Sleep

This might be the most important step. 

Getting enough high-quality sleep is critical for your brain and mental health. 

My sleep used to be terrible and it was one of main factors that contributed to my poor mental health. And then my poor mental health would make my sleep worse. So it was a vicious cycle. 

Let me explain.

Normally, cortisol increases in the morning and then drops very low at night prior to bed. But if you have chronic stress and high cortisol, you can end up feeling wired and anxious at night, making it more difficult to sleep. 

Unfortunately, staying up late when your body expects to be asleep further increases your stress hormone levels even more. And lack of sleep and interrupted sleep have been shown to significantly increase cortisol throughout the next day and contribute to cognitive problems down the road (56-61, 63). 

So it’s clearly a vicious cycle where high cortisol causes sleep problems, and poor sleep increases stress.  

That’s why it’s so important go to bed at the same time every night and aim for at least 7 hours of sleep every night. Without doing that, you can end up with dysregulated daytime cortisol production.

And it’s not just the amount of sleep you get that’s important. It’s also the quality of sleep. In fact, the quality of your sleep is more important than the length of your sleep.

So I would try doing everything you can to maximize the quality of your sleep. 

I share my very best sleep tips with my clients through our Brain Recovery Accelerator Program. We have a free online workshop that talks about the program. You can register for the workshop here.

You could also take this sleep supplement, which contains magnesium and a number of other natural compounds that I’ve used over the years to improve sleep.

And if you don’t get enough sleep one night, try to take a nap sometime the next day. Daytime napping after a night of sleep loss has been shown to cause beneficial changes in cortisol levels (62).

17. Chew Aspartame-Free Gum

Next time you’re stressed, try chewing a piece of gum. 

It’s an easy way to lower your stress hormone levels. 

According to one study, chewing gum while under moderate stress reduces mental stress and decreases cortisol by 12 per cent. Previous studies have also shown that chewing can increase alertness, neural activity and blood flow to the brain (82). 

I prefer if the gum is aspartame-free.

18. Stand Tall

Changing your body language can have a powerful effect on your biology. 

Standing tall for just two minutes can lower your cortisol by 25 per cent, according to a famous study led by Harvard social psychologist Amy Cuddy (83). 

Cuddy’s research found that if you switch from low-power body language (arms crossed, hunched over, closed up, slumped shoulders, nervous) to high-power body language (opened up, tall, relaxed, confident), your hormones will change to match your new posture (84). 

So try your best to maintain high-power body language as much as possible as it can reduce stress hormones and increase confidence. You could even try holding a dominant pose for 2 minutes every day. You’ll likely find yourself feeling calmer and more mentally powerful.

And if you haven’t already, check out Amy Cuddy’s TED talk “Your Body Language Shapes Who You Are”.

I also recommend her book Presence: Bringing Your Boldest Self to Your Biggest Challenges.

19. Socialize

Social connectivity and positive social interactions also significantly reduce stress hormone levels.

Research shows that the more social support a person has, the lower their cortisol levels will be (67). 

This is likely because you release the hormone oxytocin during social contact and social bonding, and oxytocin has been proven to decrease anxiety and block increases in cortisol (68). 

One study states that “the combination of oxytocin and social support exhibited the lowest cortisol concentrations as well as increased calmness during stress” (69). 

Animal studies have also discovered that social isolation leads to higher cortisol and mental health problems (70). 

Make sure to check out my full article about oxytocin to learn more about this powerful neurotransmitter.

20. Other Cutting-Edge Therapies

Here are some other therapies that have been shown to reduce stress and cortisol:

• Bright Light Therapy (85, 86).

• Transcranial direct current stimulation (78)

• Transcranial magnetic stimulation (79, 80)

• Acupuncture (92)

Conclusion

It’s important to take control of your stress before it takes control over you.

Thankfully, there are so many ways to manage your stress and lower cortisol levels without having to resort to a prescription. 

Here’s a summary of everything we’ve gone over to reduce stress hormone levels:

• Eat wild salmon, grass-fed beef and krill oil, and avoid refined vegetable oils

• Drink black, green and chamomile tea, or supplement with theanine

• Eat dark chocolate :-)

• Get enough antioxidants, including vitamin C, vitamin E, glutathione and CoQ10

• Eat turmeric and/or supplement with curcumin

• Add extra virgin olive oil to meals

• Relax with meditation, the Muse headband, yoga, massage, tapping, deep breathing, and the EmWave2

• Listen to music and dance

• Sleep deeper

• Watch comedy and laugh

• Socialize

• Play with animals

• Chew aspartame-free gum

• Stand tall with powerful body language

• Limit alcohol and caffeine

• Eat prebiotic foods, including resistant starch

• Eat enough food and protein

• Drink enough filtered-water

• Exercise, but not too much

• Supplement with phosphatidylserine, ashwagandha, rhodiola and/or minerals

I remember when I first discovered all of these tools and strategies, it gave me so much hope that I could get better and overcome my depression and anxiety.

And I thankfully I did.

And you can too. 

Let me know what you think in the comments. Have you ever had high cortisol? Do you have any other tips that have helped you reduce cortisol?

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Live Optimally,

Jordan Fallis

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How to Protect Your Brain from Alcohol & Never Be Hungover

Alcohol isn’t good for you.

Ideally, you should completely avoid it for optimal brain and mental health. 

But that’s in a perfect world. 

Alcohol is everywhere and social interactions often involve it. So you’re going to end up drinking it every now and then. And during big holidays or special occasions, you likely won’t stop at one drink. 

And I don’t blame you. 

There are times when I let loose and have a drink or two (or several). Life’s too short not to indulge once in a while. 

Fortunately, it’s possible to have a few drinks on occasion without completely destroying your brain and mental health. In fact, you can enjoy the buzz safely and wake up the next day feeling great.

So I’m going to share with you my comprehensive anti-alcohol regimen so that you can manage and fight back against the damaging effects of alcohol. 

I often go many months without having a sip of alcohol. But when I do imbibe, I follow the steps below.

These recommendations will:

• Protect your brain while consuming alcohol

• Decrease the chances that you'll wake up depressed, anxious and hungover

• Help you recover if you do wake up feeling sub-optimal

• Heal your brain after long-term alcohol abuse

The more steps that you take, the less likely you will wake up feeling physically and mentally sick. 

And as you’ll see, these recommendations are very good for your brain and mental health in general. If you don’t drink, implementing some of these strategies into your everyday life will help you overcome anxiety and depression.

The Most Important Steps For Protecting Your Brain From Alcohol and Avoiding a Hangover

1. Pick The Right Drinks

The type of alcohol you drink can make a huge difference in how you feel the next morning. 

Certain drinks are worse for your brain and increase your chance of waking up hungover and depressed. 

Based on my experience and research, here are some common forms of alcohol, from best to worst:

• Vodka – best option

• Gin

• Rum

• Dry cider

• Dry white wine

• Tequila

• Whiskey

• Regular white wine

• Red wine

• Cider with lots of sugar

• Gluten-free beer

• Regular beer – worst option

Highly filtered and distilled liquor such as vodka, gin and rum are your best options. And it’s best to drink them straight. Carbonation increases the absorption of alcohol, which may increase the chance of you experiencing a hangover the next day (7). 

Dry cider and dry white wine are also decent options, but not as optimal as filtered and distilled liquor.

I recommend you completely avoid or significantly limit sugary drinks and beer. Refined sugar and wheat in beer can activate the immune system and trigger inflammation, which can negatively affect your brain and make you feel mentally unstable and foggy (57, 58). 

Some alcoholic drinks also contain congeners, substances produced during fermentation. They are often found in dark alcoholic drinks, such as whiskey and tequila, and can also contribute to hangovers, making you feel suboptimal the next day. So you should try to stay away from those too (4). 

Lastly, mycotoxins are toxic metabolites produced by mold that are capable of causing disease in humans. Low amounts of mycotoxins are often found in wine and beer, and can make you feel sick if you’re sensitive to them. And some research shows that one type of mycotoxin, ochratoxin A, can cause brain damage (49, 50, 51, 52). 

After living in a moldy environment for over one year, I became extremely sensitive to seemingly healthy foods and drinks, such as coffee, tea and nuts. Eating low-quality versions of these foods give me asthma and make me feel mentally tired. I couldn’t figure it out why at first, but I’ve now confirmed that it’s the mycotoxins that are commonly found in cheap versions of these foods. 

Not everyone will be sensitive to them. But if you are, your hangover will be worse and your cognition will suffer the next day.

That’s why I don’t recommend red wine, as it often contains them. Red wine is also overrated. It does contain the beneficial antioxidant resveratrol but not very much. Red wine manufacturers love to make it seem like it has a lot, but that’s just a marketing gimmick. You would have to drink several bottles of red wine on a regular basis to consume enough resveratrol and get major health benefits. And by drinking that much alcohol, you’d be destroying your health anyway. So you’re better off just supplementing with resveratrol. 

If you decide to drink something other than straight liquor, I recommend you take activated charcoal along with each drink.

2. Drink Lots of Water

Alcohol dehydrates your body. 

And the tissue around your brain is made up of water. So as you drink, and you lose water, the tissues around your brain start to shrink. This leads to pressure around your head that can contribute to headaches, fatigue and dizziness (5, 6).

That’s why you should hydrate heavily. Have one or two cups of water with each alcoholic drink, and lots of water before bed. 

Your brain will thank you for it. 

3. Glutathione

Your body breaks down alcohol into acetaldehyde, a highly-reactive compound that is actually much more toxic to your brain than alcohol itself.

Your liver enzymes and antioxidants try to detoxify and eliminate it, but they often cannot keep up, leading to common hangover symptoms (19).

But hangover symptoms can be prevented or significantly reduced if you help your body get rid of the acetaldehyde. 

This can be done by supporting your body's natural detoxification pathways.  

One way to do this is by increasing glutathione, your body’s master antioxidant. 

Glutathione plays a key role in alcohol detoxification by “mopping up” acetaldehyde. And it's been shown that regular alcohol exposure depletes glutathione (47).

That’s why I recommend supplementing with glutathione before and after you drink alcohol. Doing so will guarantee you have enough of the antioxidant to protect your brain and prevent hangover symptoms. 

It’s important to note that most standard glutathione supplements get broken down by the your digestive tract and do not enter your bloodstream. So you’ll need to find a highly-absorbable form of glutathione. 

I take Optimal Antiox an hour before drinking, and in the morning to restore glutathione to healthy levels. Optimal Antiox contains N-Acetyl-Cysteine, which increases the production of glutathione in the body.

4. N-Acetyl-Cysteine and Vitamin C

Another way you can increase gluathione is by taking Vitamin C and n-acetyl-cysteine (NAC) together. 

NAC is the precursor to glutathione. It's been shown that it effectively produces and replenishes glutathione levels in our tissues, helping us fend off the consequences of alcohol consumption (23, 24).

In rats, it prevents alcohol toxicity and death by binding directly to acetaldehyde and blocking its damaging effects in the body and brain (25, 26). 

I’ve also previously discussed how NAC can help treat six different mental illnesses. 

Along with NAC, Vitamin C plays a key role in the production of glutathione. Research shows that it also helps soak up acetaldehyde, and it is depleted by alcohol consumption (25, 36).

If you do just one thing to protect your brain from alcohol, it would be to take either glutathione, or NAC and Vitamin C.

NAC and Vitamin C are both included in the Optimal Antiox supplement. I take it before, during, and after I drink alcohol.

It’s important to note that taking glutathione, NAC and Vitamin C before or during alcohol consumption does not prevent you from getting drunk. It simply blocks alcohol toxicity and the irritable side effects that you may experience the next day. So technically, you can “have your cake and eat it too” when you follow these steps properly.

5. Vitamin B1

Thiamine (vitamin B1) is an essential water-soluble vitamin.

Alcohol depletes Vitamin B1, and deficiency is common in regular drinkers. A lack of Vitamin B1 has been shown to damage brain cells and cause a variety of mental symptoms including lethargy, fatigue, apathy, impaired awareness, loss of equilibrium, disorientation, memory loss and anorexia, (37, 38, 39). 

NAC’s antioxidant effects are even more powerful when combined with Vitamin B1. In one study, NAC, Vitamin C and Vitamin B1 completely blocked a deadly dose of acetaldehyde in animals. None of the animals treated with these nutrients died (25, 34). 

Vitamin B1 is included in the Optimal Energy supplement.

6. Alpha Lipoic Acid and Acetyl-L-Carnitine

Alpha Lipoic Acid (ALA) is an antioxidant that could possibly be even more protective than Vitamin C. It is fat soluble and can easily cross the blood-brain barrier to protect your brain (53, 54, 55).

ALA enhances the antioxidant power of glutathione, NAC and vitamin C and helps them clear acetaldehyde from your body (56).

ALA is included in the Optimal Antiox supplement, along with NAC and Vitamin C.

Combining ALA with Acetyl-l-carnitine (ALCAR) is even more powerful.

ALCAR is a neuroprotective and cognitive-enhancing amino acid.

ALA and ALCAR are synergistic, meaning that when you take them together, they are more effective at protecting your brain.

They've been shown to prevent brain inflammation and neurotransmitter impairment caused by alcohol. They can also reverse brain damage and restore healthy brain function after drinking alcohol (55, 59, 60). 

Along with Optimal Antiox, I also take the Optimal Brain supplement before and after drinking. It includes 500 mg of ALCAR.  

Make sure you read this article to learn more about the remarkable benefits of ALCAR.

7. Minerals

Alcohol depletes a number of minerals, particularly zinc, potassium and magnesium. 

That’s why I recommend taking a high-quality multi-mineral supplement after your last drink, before going to bed, and then again the next morning. 

Zinc and magnesium are especially important for brain and mental health, so you don’t want to be deficient in either of them. I take extra zinc and magnesium on top of my multimineral before bed. 

Magnesium is especially helpful, as it’s been shown to prevent and relieve headaches and improve sleep. Epson salt baths can provide your body with lots of magnesium (8). 

It’s also been shown that alcoholics are often deficient in zinc (and have too much copper) (28). 

Zinc deficiency may explain why alcoholics drink in the first place. As I’ve discussed before, zinc deficiency can contribute to social anxiety and generalized anxiety. And chronic drinkers often drink to manage their anxiety and stress. 

That’s why I would recommend a zinc supplement if you struggle with anxiety, stress or a drinking problem.

As a former anxious drinker, I find great relief in taking zinc. 

I created and take the Optimal Zinc supplement.

8. Theanine

Theanine is a relaxing amino acid found in tea that has a number of health benefits (9, 40). 

It’s been shown to protect your brain from alcohol, as it blocks free radicals, counteracts the loss of glutathione, improves sleep, and accelerates the breakdown acetaldehyde – all of which contribute to the development of a hangover (12). 

It can also make you feel less drunk.

When researchers give theanine to mice, it significantly reduces blood levels of alcohol (12). So when you want to drink socially, but would rather not feel intoxicated, you should take theanine before consuming alcohol. 

Personally, I don’t want to block the buzz of alcohol. That’s why I take 200 mg of theanine just before going to bed, and then another 200 mg again in the morning when I wake up. Doing this will improve your sleep, help you sober up, and make you calmer and more stable the next morning. 

Theanine can also be found in green tea, but you would have to drink a lot to get the same amount that you would in supplement form. 

If you don’t want to experiment and take each supplement individually, I recommend taking Optimal Antiox and Optimal Energy. They include many of the nutrients that I recommend throughout this article. I take them myself, as it’s much more convenient than taking everything separately.

Additional Steps To Protect Your Brain From Alcohol and Avoid a Hangover

Based on my research and self-experimentation, my previous recommendations are the most impactful steps you can take. 

However, here are some extra tips and recovery solutions for you to consider.

9. Ashwagandha

Ashwagandha is an adaptogen that mixes well with alcohol. 

It has anti-anxiety effects that are synergistic with alcohol, so you will need less of each to experience the relaxing effects of each (61). 

In my experience, ashwagandha is helpful when you want to be in a relaxed and socialble mood, but would rather limit your alcohol intake. I have a reduced urge to continue drinking alcohol when I take ashwagandha before drinking. And from what I’ve heard, there isn’t any negative interaction between them, and I only experience positive results mixing the two.

It’s also been shown to help relieve anxiety and depression during alcohol withdrawal. In one study, its anti-anxiety effects were comparable to diazepam, an anti-anxiety medication (62).

So when you experience anxiety and depression after drinking alcohol, I’d recommend taking ashwagandha the next morning. It definitely helps me manage and overcome any alcohol withdrawal much easier.

You can get high-quality ashwagandha here. Take a low dose before drinking alcohol or a larger dose the morning after drinking. 

10. S-adenosylmethionine (SAM-e)

If you struggle from depression, you probably notice that alcohol makes you feel more depressed the day after.

I used to be convinced that I would need to avoid alcohol forever because every time I drank it, I would be very depressed for several days afterwards.

This is likely because alcohol increases the amino acid homocysteine, and high levels of homocysteine have been associated with depression (2, 3). 

That’s why I take S-adenosylmethionine (SAM-e) after a night of drinking, as it helps lower homocysteine. Regular alcohol consumption has also been shown to lead to SAM-e deficiency (27). 

SAM-e also helps restore glutathione after you drink alcohol (29, 30). 

Even if you don’t drink, but struggle with depression, supplementing with SAM-E may really help you. I took it for a few months after coming off psychiatric medication, but no longer need to take it regularly.

Supplementing with trimethylglycine and B vitamins (folate and B12) also helps your body synthesize its own SAMe, similar to how NAC and vitamin C work together to produce glutathione. 

11. Taurine

Taurine is another amino acid that reduces the bad effects of alcohol on your brain. 

It’s been shown to prevent brain cell death, reduce lack of coordination, and decrease the urinary loss of certain minerals during alcohol use (31, 32, 33).

Taurine is included in the Optimal Zinc supplement. 

I recommend taking taurine before and after consuming alcohol.

12. B Vitamins

Bill Wilson, co-founder of Alcoholics Anonymous, took B vitamins to manage his alcohol cravings

As I mentioned above, Vitamin B1 (thiamine) is the most important B vitamin to take when consuming alcohol.

But research shows that alcohol significantly depletes all the B vitamins, particularly vitamin B3, B6 and folate (2, 27). 

Vitamin B3 (niacin) is very beneficial for the brain of regular drinkers. Niacin deficiency often leads to a desire to drink alcohol, and drinking alcohol further depletes niacin in the body and brain. Bill Wilson, the co-founder of Alcoholics Anonymous (AA), took niacin to remain sober and manage his cravings for alcohol. 

Alcohol has also been shown to deplete the body of folate and vitamin B6, which are critical nutrients involved in the production of GABA and serotonin (20, 64). 

Vitamin B1 and Vitamin B3 are both included in the Optimal Energy supplement. I take it before and after drinking alcohol.

13. Pyritinol

As I just mentioned, alcohol depletes vitamin B6. 

Similar to subutiamine, pyritinol is a special form of Vitamin B6 in which two Vitamin B6 molecules attached to each other. This allows Vitamin B6 to easily cross the blood-brain barrier and support the brain. 

Taking it before, during and after alcohol consumption has been shown to reduce hangover symptoms by more than 50% (46).

I take 300 mg before and 300 mg after drinking.

14. Krill Oil

I’ve talked about the many mental health benefits of Omega-3 fatty acids before, and it appears they can protect your brain from alcohol exposure too.

When people are exposed to both alcohol and the omega-3 fatty acid DHA, they experience less brain inflammation and brain cell death than people who simply drink alcohol alone. It appears that DHA mitigates oxidative damage in the brain that results from binge drinking (11).

15. Curcumin

I’ve also discussed curcumin lots before, as it has helped me overcome chronic depression and anxiety. It’s one of the best supplements you can take for your brain and mental health. 

And here’s another reason you might want to consider taking it – it can increase glutathione and prevent brain damage caused by alcohol (35). 

It’s also been shown to prevent brain inflammation, and reverse the negative biochemical and behavioural changes that result from previous alcohol consumption (1).

I take the curcumin in Optimal Energy every day anyway. But I try to take it immediately before having any alcohol because of its protective effects. You can get it here.

16. Silymarin (Milk Thistle)

Silymarin is the active compound found in milk thistle, a herb commonly used to improve liver health and protect the liver from alcohol and other drugs.

Milk thistle also has powerful antioxidant properties that have been shown to help prevent the conversion of alcohol to acetaldehyde (18, 45). 

I take it before a night out.

17. Garlic

Garlic contains the antioxidant s-allyl-cysteine, which neutralizes acetaldehyde. It’s also been shown to reduce oxidative stress and protect the nervous system (41, 42). 

Maybe this is why I always crave garlic shawarma at the end of a night out :) 

I haven’t tried supplementing with garlic extract for preventing hangovers, but I did take a garlic extract after moving out of my moldy house in 2011 and it made me feel better.  

18. Other Antioxidants

One of the best ways you can  the oxidative stress that results from alcohol consumption is to regularly consume enough antioxidants, especially leading up to a night out (21).

Some other protective antioxidants include CoQ10, quercetin, grape seed extract, Vitamin E, selenium and resveratrol. 

Resveratrol is a very powerful antioxidant that can protect against alcohol’s toxic effects (13, 14, 15). 

Grape seed extract has also been shown to prevent the oxidative damage caused by alcohol (16, 17). 

Selenium levels tend to be lower in people who drink alcohol on a regular basis (22). 

And Vitamin E is a fat-soluble vitamin with antioxidant properties that can prevent brain damage caused by alcohol. It’s often depleted in chronic drinkers (43, 44). 

And similar to statin drugs, alcohol has also been shown to deplete CoQ10 (63). 

I created and take the Optimal Antiox supplement and the Optimal Energy supplement before and after drinking, and they contain many of the antioxidants mentioned above.

19. Activated Charcoal

Activated charcoal is a potent natural treatment that can trap toxins and chemicals, allowing them to be flushed out of your body. 

If you choose to drink wine or beer, you should take activated charcoal with each drink and once you’re done drinking. 

Activated charcoal can help bind and remove gluten and mycotoxins from your body, although it won’t catch them all. You’re definitely better off just avoiding drinks that contain them. 

The activated charcoal is also very good at protecting you from the congeners found in tequila and whiskey. 

I take activated charcoal whenever I eat something that makes me sick.

Conclusion

Clearly, there’s lots that can be done to protect your brain from alcohol. 

Even though your body and brain can be overwhelmed by alcohol, you can support yourself and reduce the damage by drinking the right alcohol, hydrating heavily, and supplementing with various antioxidants, vitamins and minerals.

Obviously it would be much easier to just avoid alcohol altogether. And that would definitely be optimal for your brain and mental health.

But if you do decide to drink, I’ve shared bunch of ideas here, and hopefully you find a good mix of preventative solutions that work for you. Self-experimentation is key.

But in my experience, the below interventions are the essentials. They work very well for me, mitigating damage and allowing me to wake up in the morning feeling great:

• Stick with straight vodka

• Drink lots of water

• Glutathione before and after

• NAC before and after

• Vitamin C before and after

• Lipoic Acid before, during and after

• Vitamin B1 before, during and after

• Minerals – particularly zinc, magnesium – before bed

• Theanine before bed

• Sulbutiamine the next morning

If you don’t want to experiment and take each supplement individually, I recommend taking Optimal Antiox and Optimal Energy. They include many of the nutrients that I recommend throughout this article. I take them myself, as it’s much more convenient than taking everything separately.

Lastly, it’s important to consider your current level of health. If you’re an alcoholic, on medication, or struggle with severe mental health issues, you should focus on dealing and overcoming those issues first. Otherwise, alcohol will make everything worse. After you heal your body and brain, you should be able to tolerate it just fine.

Alcohol used to be a complete no-no for me, but I can now handle it just fine because I'm healthy. Yet, funny enough, now that I experience optimal brain and mental health, I actually don’t even feel the need to drink alcohol like I used to. 

Overall, I hope you found this useful. Let me know what you think in the comments.

Do you drink? What do you do to protect yourself or avoid a hangover? Have I missed anything?

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

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

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(24) http://www.ncbi.nlm.nih.gov/pubmed/16899047

(25) http://www.ncbi.nlm.nih.gov/pubmed/1171591

(26) http://www.ncbi.nlm.nih.gov/pubmed/8833231

(27) http://www.ncbi.nlm.nih.gov/pubmed/8139796

(28) http://www.ncbi.nlm.nih.gov/pubmed/4012273

(29) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC508623/

(30) http://toxsci.oxfordjournals.org/content/115/1/131.full

(31) http://www.hubmed.org/display.cgi?uids=19239146

(32) http://www.hubmed.org/display.cgi?uids=17961547

(33) http://www.hubmed.org/display.cgi?uids=19239172

(34) http://www.dsf.uniss.it/documenti/54.pdf

(35) http://www.ncbi.nlm.nih.gov/pubmed/10548748

(36) http://www.ncbi.nlhttp://www.ncbi.nlm.nih.gov/pubmed/15969504.nih.gov/pubmed/15969504

(37) http://pubs.niaaa.nih.gov/publications/arh27-2/134-142.htm

(38) http://www.ncbi.nlm.nih.gov/pubmed/15166742

(39) http://www.ncbi.nlm.nih.gov/pubmed/15778906

(40) http://www.ncbi.nlm.nih.gov/pubmed/21735551

(41) http://www.ncbi.nlm.nih.gov/pubmed/15380627

(42) http://www.ncbi.nlm.nih.gov/pubmed/12885594

(43) http://www.ncbi.nlm.nih.gov/pubmed/11723717

(44) http://www.ncbi.nlm.nih.gov/pubmed/11454938

(45) http://www.ncbi.nlm.nih.gov/pubmed/21182217

(46) http://psycnet.apa.org/psycinfo/1974-20470-001

(47) http://www.ncbi.nlm.nih.gov/pubmed/16054981

(48) http://www.ncbi.nlm.nih.gov/pubmed/8929745

(49) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3153291/

(50) https://www.researchgate.net/publication/228666280_Mycotoxin_Contamination_of_Beverages_Occurrence_of_Patulin_in_Apple_Juice_and_Ochratoxin_A_in_Coffee_Beer_and_Wine_and_Their_Control_Methods

(51) http://wwh

(52) http://www.ncbi.nlm.nih.gov/pubmed/21954354

(53) http://www.berkeley.edu/news/media/releases/96legacy/releases.96/14316.html

(54) http://www.ncbi.nlm.nih.gov/pubmed/11854488

(55) http://www.ncbi.nlm.nih.gov/pubmed/11854529

(56) http://www.ncbi.nlm.nih.gov/pubmed/23238616

(57) http://www.ncbi.nlm.nih.gov/pubmed/25642988

(58) http://www.ncbi.nlm.nih.gov/pubmed/26970578

(59) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3022478/

(60) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2734271/

(61) http://www.ncbi.nlm.nih.gov/pubmed/18697607

(62) http://www.sciencedirect.com/science/article/pii/S2222180812602795

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The 25 Best Natural Supplements Proven to Reduce Depression

In this article, I want to share with you my favourite natural supplements for relieving depression.  

Research shows that there are many natural antidepressants that are just as effective as prescription antidepressants, but without adverse effects. 

After I came off medication, I relied on many of them to reduce depression and improve my mood and energy.  

Depression is complex, and there are often numerous underlying root causes.  

But these natural options will support you and prop you up while you seek and resolve the root causes of your depression.  

I’ve tried hundreds of natural supplements over the years, and these are the most effective ones for depression.  

They’ve really helped me, and I’ve seen other people get better with them as well. 

Read on to discover the best evidence-based supplements for treating depression. 

The Best Vitamin and Mineral Supplements For Depression

1. Magnesium

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body.  

Unfortunately, a lot of people are deficient in magnesium.  

This is a shame because magnesium is absolutely essential for the proper functioning of your nervous system and optimal neurotransmitter activity. 

Research clearly shows there are links between low magnesium intake, magnesium deficiency, and depression and suicide (26-28, 34-35).  

Several studies also show that magnesium supplementation improves depressive symptoms in people with depression, including people with postpartum depression, premenstrual syndrome, and chronic fatigue syndrome (29-32).  

Sometimes even just one week of supplementing with magnesium can improve mood and reverse symptoms of depression (33).  

Since most people are deficient, magnesium is one of the three supplements that I think everyone should be taking every day. 

Epsom salt baths are another great way to increase your body’s intake of magnesium.  

You should also make sure you’re eating enough magnesium-rich foods on a regular basis, including: 

• Spinach  

• Chard  

• Pumpkin seeds  

• Almonds  

• Avocado  

• Dark chocolate  

• Bananas 

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.  

2. Vitamin D

Vitamin D is a fat-soluble vitamin that your skin synthesizes when exposed to the sun.  

Unfortunately, Vitamin D deficiency is widespread and has become a major global health problem. Researchers estimate that 50% of people are at risk of Vitamin D deficiency. 

This is a huge concern because every tissue in your body has Vitamin D receptors, including the brain, so a deficiency can lead to costly physiological and psychological consequences, including depression. 

Research shows that there is a strong link between Vitamin D deficiency and depression and suicide (36-37).  

Thankfully, several studies shown that Vitamin D3 supplementation reduces depressive symptoms, treats seasonal affective disorder, and lowers suicide risk (38-40).  

Vitamin D helps fight depression because it plays a key role in the production of dopamine and norepinephrine, and protects against the depletion of dopamine and serotonin in the brain (41).  

Ideally, you should get your Vitamin D by going outside and getting sun.  

I try to get sunlight every day during the spring and summer months.  

But most people still don’t get enough Vitamin D from the sun, especially during the winter.  

During the winter months, when there isn't enough sun, I take a Vitamin D3 supplement.

Vitamin D is so critical for optimal brain health, so make sure to check your levels regularly.

If you decide to take a Vitamin D3 supplement, it’s a good idea to take it along with Vitamin K2. They are synergistic and mix well together. 

3. Zinc

Zinc is an essential mineral for mental health, as it plays a key role in neurotransmission and nervous system functioning. 

Unfortunately, it’s estimated that 2 billion people in the world are deficient in zinc, and several studies show that even subclinical zinc deficiency impairs brain function (42-44). 

Researchers have also found that a zinc deficiency increases the likelihood of developing depression, as well as increasing the severity of depression (45).  

But zinc supplementation can definitely help.  

A meta-analysis concluded that taking a zinc supplement is an effective treatment for depression (46).  

In one study, 50 people took 30 mg of zinc for 12 weeks, and their mood significantly improved, and their BDNF levels increased as well (47-49).  

So if you struggle with depression, it’s quite possible you’re deficient, and you’ll want to consider taking a zinc supplement to optimize your levels. 

I created and take the Optimal Zinc supplement to make sure my zinc levels are optimal. 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. Optimal Zinc includes several other nutrients (co-factors) that increase the absorption of zinc. 

Some of the best foods you should eat to optimize your zinc levels include: 

• Oysters  

• Grass-fed beef  

• Pumpkin seeds

• Cashews  

• Mushrooms  

• Spinach 

These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health. 

Check out my previous post all about zinc for more steps you can take to increase your zinc levels. 

4. Methylfolate

Folate (Vitamin B9) is an essential B vitamin that plays a key role in methylation, one of the most important processes in your body and brain for optimal energy and nervous system function.  

Researchers have found that if you are depressed, you likely have lower levels of folate circulating in your blood, and people with low blood folate are at greater risk for developing depression (88).  

Good dietary sources of natural folate include: 

• Leafy greens  

• Asparagus  

• Broccoli  

• Cauliflower  

• Strawberries  

• Avocado  

• Beef liver  

• Poultry

These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health. 

However, eating folate-rich foods sometimes isn’t enough. In fact, many people don't get enough folate from food because cooking and food processing destroy natural folates (103). 

People with depression often need to supplement with methylfolate to get the full benefits.  

In one study, six months of methylfolate supplementation reduced symptoms of depression in patients with clinical depression and schizophrenia (92).  

Research also shows that taking methylfolate alongside an antidepressant makes the antidepressant more effective (93).  

Researchers have even suggested that folate supplementation should be a first-line treatment for depression (104). 

Methylfolate works because it lowers homocysteine levels, stimulates serotonin receptors in the brain, and plays a key role in the production of dopamine (94-102).  

5. Vitamin B12

“Lack of understanding of B12 is one of the greatest tragedies of modern medicine.”

— Dr. James Greenblatt, Integrative Psychiatrist

Having sufficient levels of Vitamin B12 is necessary for optimal brain and mental health.  

Unfortunately, a deficiency is very common, especially in older individuals and vegetarians and vegans.  

Even if you eat meat and you’re young, you may still have a deficiency.  

Poor gut health and even psychiatric medications can cause a deficiency. 

In fact, it’s estimated that almost 40% of Americans are deficient today. 

Numerous studies have shown that having a deficiency in Vitamin B12 leads to symptoms of depression (136-142). 

But supplementation can help. 

Research shows that supplementing with Vitamin B12 for six weeks can reduce depressive symptoms in depressed patients (143).  

In one study, Vitamin B12 supplementation lowered homocysteine levels and reduced depression in more than 200 people (144).  

If you decide to supplement, avoid the semisynthetic version of B12 (cyanocobalamin) and instead take the methylated form (methylcobalamin or methyl-B12).  

Methyl-B12 is better absorbed and more biologically active. 

Besides methyl-B12 and methylfolate, you should also consider supplementing with the rest of the B vitamins. 

There is evidence to suggest that many people with depression are also deficient in Vitamin B1, B2, B3 and B6, and supplementing with them can help reduce, prevent and lower the risk of depression (145-151).  

Vitamin B12 is also found in animal foods, and beef liver is a really good source. I take beef liver capsules because I don’t like the taste of liver. 

The Best Spices and Herbal Supplements For Depression

6. Rhodiola

Rhodiola, also known as golden root or arctic root, is a Traditional Chinese and Scandinavian herb.  

It’s one of the most popular adaptogens used to increase physical and mental stamina. 

It can also reduce depression (9).  

In one study, rhodiola significantly reduced symptoms of depression and emotional instability in people with mild and moderate depression (7).  

Another study found that it was almost as effective as Zoloft, a commonly prescribed antidepressant, but it was better tolerated and it didn’t cause nearly as many side effects (8).  

Plenty of animal research also shows that rhodiola has antidepressant effects by lowering cortisol, and restoring serotonin, dopamine and norepinephrine (10-16).  

I personally take a rhodiola supplement some of the time. I don't take it every day, only when I need a boost in mood and energy.  

Be sure to check out this post to learn more about the benefits of rhodiola, above and beyond just reducing depression. 

7. Ginseng

Ginseng is known for its anti-stress effects. 

But it also has antidepressant effects (70).  

More than one study has shown that ginseng reduces depression and increases quality of life (71-72).  

Ginseng has been shown to work because it reduces inflammation and increases dopamine, serotonin and BDNF in the brain (73-76).  

Ginseng is one of my favourite herbal supplements for brain function and depression.

8. St. John’s Wort

St. John’s Wort (Hypericum Perforatum) is a natural medicinal herb with antidepressant effects. It's often prescribed for depression in European countries.  

Researchers have concluded that it’s as effective as pharmaceutical antidepressants for treating depression but has fewer adverse effects (105-107). 

A double-blind, randomized control trial showed that St. John’s Wort can prevent depression from developing, and delay relapses in depression (108).  

It's been found to work by increasing dopamine signaling and increasing serotonin receptors (109-111). 

I took a St. John’s Wort supplement years ago for my depression. It helped me, but I eventually stopped taking it and working on fixing the true, underlying causes of my depression instead. 

In my experience, it’s best for people who are struggling with mild or moderate depression.  

It’s important to note that you shouldn’t take St. John’s Wort if you’re already taking antidepressant medication. They don’t mix well.  

9. Ginkgo Biloba

Ginkgo Biloba is a plant that has been used in China for thousands of years to treat a number of health problems. 

It’s one of the top-selling natural supplements in the world, and it’s even a prescription herb in Germany. 

It’s most commonly used to improve brain health because it increases brain blood flow and improves memory, mental energy and attention in both healthy and unhealthy individuals. It even reduces the risk of dementia and Alzheimer’s disease. 

But researchers have also found that Ginkgo Biloba reduces depression in elderly individuals (123-127).  

Ginkgo Biloba is included in the Optimal Brain supplement.

10. Saffron

Saffron is a spice derived from the Crocus sativus plant.  

It has a number of health benefits due to the medicinal compounds within it. 

Researchers have found that saffron is effective at reducing depression in people with mild to moderate depression (127-128).  

More than one study shows that saffron works just as well as SSRI antidepressants, reducing depression without side effects (129-131).  

Saffron has also been shown to inhibit the reuptake of serotonin, dopamine and norepinephrine, similar to pharmaceutical antidepressants (132). 

11. Curcumin

Curcumin is the most heavily researched compound within turmeric, the spice that gives curry its yellow colour.  

It’s one of my favourite natural compounds for the brain. 

Researchers have repeatedly found that curcumin reduces depressive symptoms in patients with major depression (84-86). 

In one study, curcumin reduced depression in more than 100 people after six weeks of supplementation (87).   

It also reduces inflammatory markers and cortisol levels, and increases BDNF levels, all of which are involved in depression (87). 

The Best Amino Acid Supplements For Depression

12. Acetyl-L-Carnitine (ALCAR)

Acetyl-L-carnitine (ALCAR) is an acetylated form of the amino acid carnitine. It’s been shown to have neuroprotective and cognitive-enhancing effects. 

It’s often used as a natural brain booster because it increases alertness and supports brain cells.  

Researchers have found that ALCAR is quite effective at alleviating chronic fatigue, improving mood and treating depression (17-18).  

In one study, supplementing with ALCAR for 1 to 2 months reduced depression in elderly individuals (19). 

And another study showed that ALCAR can reduce depression in people with chronic depression. Twelve weeks of supplementation reduced their depressive symptoms just as effectively as an antidepressant (20).  

It works because it supports mitochondrial function, and increases BDNF levels and serotonin levels in the brain (21-22).  

I find that ALCAR personally gives me a big boost in mood, motivation, mental energy and resilience. 

That’s why I included it in the Optimal Brain supplement. 

Make sure you read this article to learn more about the remarkable benefits of ALCAR.

13. Theanine

Theanine is a unique amino acid found in tea. It has a number of mental health benefits. 

I take theanine alongside my morning coffee. It definitely improves my mood. It also helps me focus and cancels out the jitters of caffeine. 

In one study, theanine supplementation reduced depressive symptoms and anxiety, and improved sleep and cognitive function in patients with major depression (23).  

Animal research also shows that theanine can alleviate depression in mice that are exposed to chronic stress (24).  

This mental health supplement contains theanine, along with several natural compounds that have helped me manage depression and anxiety over the years. 

Theanine can also be found in green tea, which has also been shown to help reduce depression (25). 

14. DL-Phenylalanine

Phenylalanine is an essential amino acid, meaning that your body cannot create it, and you must obtain it from your diet. 

It plays a key role in the production of dopamine, a critical neurotransmitter that can improve your mood (50).  

People struggling with depression have been shown to have low levels of phenylalanine in their blood and urine (55).  

You can find phenylalanine in from protein-rich foods, such as: 

• Chicken  

• Beef  

• Turkey  

• Seafood  

• Eggs  

• Bananas  

• Almonds  

• Avocados  

• Pumpkin seeds  

• Sesame seeds

These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health. 

But I find that supplementing with DL-Phenylalanine (DLPA), a special supplemental form of phenylalanine, is much more effective than simply eating foods with phenylalanine. 

In one study, 23 depressed patients took DLPA every day for 15 days. At the end of the 15 days, 17 of them had completely overcame their depression, and they didn't experience adverse side effects (51).  

Another 3-week study found very similar results (52).  

Researchers have even concluded that DLPA is just as effective as prescription antidepressants. And people who don’t respond to pharmaceutical antidepressants often get significantly better when they take DLPA (53-54).  

Even if you take medication, research shows that combining DLPA with antidepressants leads to greater increases in mood than simply taking an antidepressant alone (56).  

Yet unlike antidepressants, you can feel the effects of DLPA quickly (within a few hours) and in some cases, it can “terminate depression within 2 to 3 days” (57). 

Not surprisingly, I absolutely love DL-Phenylalanine. It was probably the most important supplement that I took while I transitioned off of antidepressants. 

If you’d like to learn more about DLPA, read this post. 

15. N-Acetyl-Cysteine (NAC)

N-Acetyl-Cysteine (NAC) is a modified form of the amino acid cysteine.  

It’s also the precursor to glutathione, your body’s master antioxidant. 

Nowadays, we’re exposed to so many environmental toxins, which cause oxidative stress in the body and deplete our reserves of cysteine and glutathione.  

But supplementing with NAC can increase and normalize your cysteine and glutathione levels. 

This can combat and reduce oxidative stress in your brain, which can then help treat several mental illnesses, including depression.  

In one study, 149 people with moderate depression were given NAC or placebo for eight weeks. The individuals who received NAC experienced a significant reduction in their depression, as well as improvements in their overall functioning and quality of life (58).  

In another six-month study, NAC significantly reduced symptoms of depression in patients with bipolar disorder. It also significantly improved their social and occupational functioning. The researchers concluded that NAC is a safe and effective strategy for depressive symptoms (59).  

Several other studies have examined the effects of NAC on bipolar disorder and found that taking NAC daily can significantly improve and even cause a full remission of depressive symptoms (60-62).  

16. S-adenosyl-L-methionine

S-Adenosyl-l-methionine (SAM-e) is a compound that naturally occurs in the body.  

It’s also available as a supplement.  

It’s most commonly used for treating depression because lowered SAM-e levels are associated with depression. 

Researchers have concluded that SAM-e is an effective and safe option for the treatment of depression. It has beneficial effects similar to conventional antidepressants (77-78, 82-83).  

In one study, people who hadn't responded to SSRI antidepressants took SAM-e for six weeks, and it significantly reduced their symptoms of depression (79).  

In another study, 20 healthy individuals received infusions of SAM-e or a placebo for seven days. The researchers scanned and studied the brains of the participants during the study. And it was confirmed that SAM-e is an antidepressant because it targets and supports brain regions involved in depression (81).  

It has also been shown to increase serotonin and dopamine activity in the brain, and inhibit the reuptake of norepinephrine (80).  

The great thing about SAM-e is that it works fairly quickly, as people usually notice benefits within the first few days of taking it, and it doesn’t cause severe side effects like pharmaceutical antidepressants (83).  

I took a SAM-e supplement after coming off psychiatric medication and it significantly helped me by improving my mood and energy.

17. Sarcosine

Sarcosine is an amino acid derivative that is naturally found in egg yolks, turkey, ham, vegetables and legumes. 

Supplementing with sarcosine has been shown to significantly reduce symptoms of depression without side effects (116, 119).  

In one study, sarcosine was found to be significantly more effective at treating major depression than citalopram (a common SSRI antidepressant). 

Patients who received sarcosine were much more likely to improve, improved much more quickly, and were less likely to drop out of the study than patients that received citalopram (117).  

Animal research also shows that sarcosine has antidepressant effects (118).  

You’ll have to supplement with sarcosine for it to improve your mood. The amount of sarcosine in food is too small to have a beneficial effect. 

It has impressive antidepressant and anti-anxiety effects, but without any of the nasty side effects that are common with pharmaceutical antidepressants and benzodiazepines.  

18. Phosphatidylserine

Phosphatidylserine is a fat-soluble amino acid that is known to support cognitive function.  

High amounts of phosphatidylserine are in the brain, and supplementation has been shown to improve attention, learning and memory. 

But researchers have also found that phosphatidylserine can also reduce depression. 

In one study, supplementing with phosphatidylserine induced consistent improvement of depressive symptoms, memory and behaviour in elderly individuals with depression (121).  

Animal research also shows that phosphatidylserine has antidepressant effects. In fact, the antidepressant effects are more prominent in rats than the cognitive-enhancing effects (122).  

I personally take phosphatidylserine every day. It's included in the Optimal Brain supplement. 

Make sure you read this article to learn more about the remarkable benefits of Phosphatidylserine.

The Best Food-Based Supplements For Depression

19. Omega-3 Fatty Acids

Omega-3s fatty acids are the highest quality fats for the brain and increasing your intake of them is one of the most impactful actions you can take to promote the normal functioning of your brain and nervous system. 

They have been shown in many studies to significantly reduce brain inflammation; improve memory, mood and cognition; and protect against mild cognitive impairment, dementia and Alzheimer's disease. 

Researchers have also found that levels of omega-3 fatty acids are significantly lower in individuals with depression (63-64).  

It’s important to consume enough omega-3 fatty acids because they are essential fats that your body cannot produce itself. 

Omega-3 fatty acids are found primarily in cold water fish, including: 

• Salmon  

• Black cod  

• Sablefish  

• Sardines  

• Herring 

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.  

Unfortunately, most people don't consume enough omega-3 fatty acids through their diet. 

That’s why I recommend supplementing with krill oil, a special kind of fish oil that contains the essential omega-3 fatty acids.  

Studies show that omega-3 fatty acid supplements are effective at treating clinical depression. They also improve mood in people who haven’t been diagnosed with depression, but have depressive symptoms (65-66. 68-69).  

One way they work is by reducing inflammation in the brain, which is strongly linked to depression (67).

Make sure you also check out this article for 22 other effective ways to reduce inflammation in the brain.

20. Probiotics

As you probably already know, the health of your gut (and the bacteria within it) significantly influence your brain and mental health.  

In fact, people who have been diagnosed with gut diseases are more likely to be diagnosed with depression (1).  

But luckily, there’s a solution. 

High-quality research shows that probiotic supplements can significantly reduce depressive symptoms in both healthy and depressed individuals (2-4).  

Studies also show that the neurotransmitter serotonin is produced in the gut.  

By taking a probiotic supplement, you can enhance the diversity of the bacteria in your gut, create a better environment for the synthesis of serotonin, and therefore increase serotonin levels and activity in your brain (5).  

Probiotics also reduce inflammation, which tends to be elevated in people with depression (6).  

The best probiotics for depression are Bifidobacterium longum, Lactobacillus acidophilus, Lactobacillus rhamnosus, Bifidobacterium bifidum, and Lactobacillus casei. 

All five of them are included in the Optimal Biotics supplement.  

Check out this post for five other ways to increase the good bacteria in your gut.  

And if you struggle with anxiety, here are 9 probiotic strains that can help. 

21. Uridine

Uridine is a natural compound commonly found in beer.  

I definitely don’t recommend drinking beer, but supplementing with pure uridine can protect the brain, enhance cognition, and increase mood and motivation. 

Uridine supplementation has been shown to reduce depression in young people with bipolar disorder (113).  

Animal studies also show that uridine supplements alleviate depression and increases dopamine in the brains of rats (114-115).  

It’s important to note that uridine in food is not bioavailable, and no food has been shown to increase blood levels of uridine (112). 

So you’ll need to supplement with it.

22. Lion’s Mane Mushroom

Hericium Erinaceus – better known as lion’s mane mushroom – is an edible mushroom with numerous health benefits.  

It’s another one of my favourite supplements for brain health because it reduces inflammation and has antioxidant effects. 

One study found that it reduced depression in 30 women after 4 weeks of supplementation (120).  

This lion’s mane mushroom supplement is the highest-quality that I could find. I spent a lot of time researching and looking into different sources because not all lion's mane supplements are high-quality and effective, and I settled on this one.  

The Best Hormonal Supplements For Depression

23. Melatonin

Melatonin is a hormone released by your pineal gland, a small gland in your brain. You can also take it as a supplement.  

It helps control your circadian rhythm, and adequate levels of melatonin are necessary to fall asleep quickly and sleep deeply throughout the night. 

Researchers have found that people with depression often have low levels of melatonin and a compromised circadian rhythm (257-259). 

Studies also show that supplementing with melatonin at bedtime can lower symptoms of depression. It can also improve the circadian rhythm of various neurotransmitters that are disturbed in people with depression (260-261).  

This sleep supplement contains magnesium and a number of other natural compounds that I’ve used over the years to promote the production of melatonin.

But I work with my clients so that they can naturally produce more melatonin and maximize the quality of their sleep without so many supplements. We have free online workshop that talks about how you can work with us. You can register for the workshop here.

24. Pregnenolone

Pregnenolone is a steroidal hormone naturally manufactured by the body, but it can also be taken as a supplement.  

It’s the precursor to almost all other steroid hormones, including DHEA, progesterone, testosterone, estrogens, and cortisol.  

It’s been shown to enhance memory and reduce fatigue. 

But researchers have found that it can also reduce depression.  

Depressed patients often have low pregnenolone levels, but replenishing pregnenolone levels with supplementation significantly reduces symptoms of depression (133-135).  

Whenever I take pregnenolone, it gives me a big boost in brain function and mental energy. It definitely has an effect. But it doesn’t really improve my mood. In fact, if I take it every day, it starts to make me irritable. So I save it and only take it when I need it.   

Plenty of other people have excellent, consistent results with it though. 

25. Dehydroepiandrosterone

Dehydroepiandrosterone (DHEA) is one of the most abundant circulating steroid hormones in humans. It’s produced in the adrenal glands, the gonads, and the brain, and it’s a precursor to other hormones, including estrogen and testosterone. 

It's also available as a supplement. 

Research shows that low DHEA levels are significantly associated with increased depressive symptoms, and low DHEA levels are often found in depressed patients (270-271).  

And in multiple studies, supplementing with DHEA has been shown to improve mood and reduce depression (272-273).  

Researchers have found that it works because it impacts the activity of several neurotransmitters involved in depression, including dopamine, serotonin and GABA (274).  

26. BONUS: Other Natural Supplements That Can Reduce Depression

Here are numerous other natural supplements that have also been shown to reduce depression and improve mood in humans.

I didn’t include them in the main list because they aren’t my favourite “go-to” solutions for depression.

Plus, they can be “hit-and-miss” and don’t always work for everyone in every situation.

But research still shows they can be quite effective, so they’re worth considering and giving a shot.  

• Tryptophan and 5-HTP (264-269) 

• Valerian (152-155) 

• Lemon Balm (156-158) 

• Kava (159-165) 

• Inositol (166-173) 

• Creatine (174-184) 

• Lavender (185-189) 

• Apigenin, a flavonoid in Chamomile and Bacopa (190-201) 

• Berberine (202-205) 

• Holy Basil (206-207) 

• Coenzyme Q10 (208-209) 

• Lithium orotate (210-211) 

• Ashwagandha (212-213) 

• Agmatine (214-219) 

• Hops (220) 

• Borage Oil (221-222) 

• Vitamin C (223-226) 

• Maca (227)  

• Iron (228) 

• Selenium (229-230) 

• Glutamine (231-232) 

• Trimethylglycine (233-235)

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Jordan Fallis

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The Best Amino Acid for Depression, Anxiety and Pain

Today I want to talk to you about one of the best amino acids that has really helped me manage feelings of depression, anxiety and trauma.

I write about many different helpful nutrients and supplements, and I know it can be overwhelming. 

So I want to dedicate this post to one amino acid, because I feel like it’s helped me more than any other.

As soon as I realize I'm running low and have just a few capsules left, I order it immediately because it gives me so many benefits.

Even though I can live without it, I’d rather not.

Taking it every so often helps my mood and significantly improves the quality of my life. 

A subtle sense of “impending doom” starts to creep in when I’ve gone too long without it. 

If you struggle with chronic anxiety and depression, you probably know what I’m talking about.

This feeling used to be a lot worse for me. 

It felt like a dark cloud was following me around all day, and I just couldn’t shake it.

It’s now gone.

And thankfully, I know exactly how to keep it away.

But life can be tough at times, and things happen.

And that’s why I’m glad I have access to DL-Phenylalanine (DLPA) whenever I need it.

It helps me get through stressful times.

It can get me out of a deep hole like nothing else.

And if you struggle with feelings of trauma, anxiety and depression on a regular basis, it may help you too. 

What is DL-Phenylalanine (DLPA) and How Does It Work?

I first learned about phenylalanine in the book The Mood Cure by Julia Ross. 

It’s an essential amino acid that plays a key role in the proper functioning of your nervous system.

If you're deficient in phenylalanine, you can have the following symptoms:

• Fatigue

• Confusion

• Memory problems

• Decreased alertness

• Loss of appetite

DL-Phenylalanine, or DLPA for short, is a combination of two different forms of phenylalanine – D-Phenylalanine and L- Phenylalanine.

The D and L forms of phenylalanine have different beneficial effects on your body and brain. 

L-Phenylalanine is used as a building block by your body to create a number of important proteins, hormones and neurotransmitters. 

This includes dopamine, norepinephrine and thyroid hormone – all of which are necessary for optimal brain and mental function.

Dopamine in particular is very important as it’s the main neurotransmitter that supports your attention and motivation, and plays a key role in the “reward system” of your brain.

D-Phenylalanine, on the other hand, inhibits the breakdown of endorphins.

Endorphins are pain-relieving compounds that originate within your body. 

Your brain produces and releases these natural painkillers during times of strenuous exercise, emotional stress and pain. 

But D-Phenylalanine has been shown to slow the action of enzymes that destroy these morphine-like substances. By doing this, it can prolong the activity of your endorphins within your nervous system, allowing you feel better for longer (1-6). 

How It Can Help You

Together, D and L-Phenylalanine can support your brain and mental health by increasing both dopamine and endorphins levels.

My research and personal experience suggest it can help treat a number of different conditions, including:

• Depression

• Anxiety disorders

• Chronic pain conditions, such as fibromyalgia and arthritis

• Chronic fatigue syndrome

• Bipolar disorder

• Parkinson’s disease

• Premenstrual syndrome (PMS)

• Attention deficit-hyperactivity disorder (ADHD)

• Drug withdrawal, including alcohol, opiates and psychiatric medication (antidepressants, benzodiazepines, antipsychotics).

Personally, it helped me the most with depression and anxiety, and there are several studies that show it can improve your mood.

In one study, 20 depressed patients took 200 mg of DLPA everyday. At the end of the 3-week study, 12 patients no longer had depression, and 4 patients experienced mild to moderate improvements in their mood (8). 

This makes sense considering that researchers have found that people struggling with depression often have low levels of phenylalanine, and supplementation significantly elevates their mood (9). 

In fact, one study found that DLPA is just as effective as standard antidepressants (but without side effects), and another found that people who don’t respond to common antidepressants often get significantly better when they take DLPA (10, 11). 

And even if you take medication, research shows that combining DLPA with antidepressants leads to greater increases in mood than simply taking an antidepressant alone (12).

Yet unlike antidepressants, you can feel the effects of DLPA quickly (within a few hours) and in some cases, it can “terminate depression within 2 to 3 days” (13).

My Experience

By building up your natural endorphin production, DLPA doesn’t just help reduce physical pain – but mental pain as well.

When I first started taking DLPA, it was such a relief. I was so glad I had found it. 

I notice it makes me:

• More comfortable, happy and satisfied with my life;

• More relaxed and calmer every time I take it;

• Less moody and irritable;

• Less likely to take things so seriously; and

• Less reactive to negative events and situations.

Overall, it lifts my mood and reduces emotional sensitivity. Life becomes less intense. I’m not as sensitive to the world around me. I would definitely recommend it to others who also have “sensory processing sensitivity”. 

And eventually, DLPA helped me successfully wean off multiple psychiatric medications. Along with some other supplements, it played a critical role in making the withdrawal process as smooth as possible. 

I used to take 500 mg every day. Currently, I only need 500 mg once or twice each week, mainly because neurofeedback and EMDR have helped me so much.

Other Success Stories

I understand that you might be thinking that perhaps DLPA won’t help you like it helped me.

And I can't guarantee that it will. 

But I did some digging and found a number of other people online who say that DLPA has also helped them manage or overcome their mental health issues. 

I’ve gathered their comments below and bolded anything that I can personally relate to or I have experienced while taking it:

• “Suffering from severe post-traumatic stress, I've tried any number of natural products as the chemical cocktails handed out by conventional medicine are simply not acceptable to me. After my first dose of 1000mg DLPA, my depression lifted and trauma reactions (flashbacks and hyperviligence) significantly reduced. I've been taking this for a couple months now and there is definitely a light at the end of the tunnel. It has almost completely reversed my suicidal tendencies which were increasing regularly; they are now practically nonexistent. This product has truly saved my life.”

• “My brain finally feels at rest and the anxiety has greatly decreased, and I can get on with my life. DLPA is my lifesaver. I will be taking this for as long as I need to.”

• “DLPA has been a huge help to me. I have type 1 bipolar and this has helped me more than anything I have ever tried. I will buy more and I also take more than 1. I take 2 to 3 a day and it calms my mind like nothing else ever has.”

• “My husband is mildly bipolar. We've decided to try to treat him naturally and phenylalanine is one of the treatments. He only takes this on an "as needed" basis, which turns out to be at least two days per week. He has other regular supplements he takes daily. This is only for "extra support" on bad days. And it really works.”

• “DLPA is a key factor in improving my anxiety, depression and ADHD more than any of the several medications I have taken over the last 10 years.”

• “I take DLPA first thing in the morning and it literally helps me get out of bed, get focused and get the day going with a positive attitude.”

• “I honestly felt a difference right away. I was suddenly happy and smiling non-stop. I truly had a sparkle in my eye and I felt talkative and social. After a few hours the feeling wore off but I still felt an inner sense of content. It has helped with feelings of anxiety as well which is a plus.”

• “Wow, what a difference! I have been so relieved from all those false moods that I can honestly say I am happy, alive and free.”

• “I use this daily for the treatment of mild depression. I do notice a difference while on it. I went off of it briefly and felt as if someone had let some air out of my balloon, just kind of deflated.”

• “I have suffered with extreme depression and anxiety since I was 13 (I’m now 42). I have gone through many different prescription/herbal/clinical therapies, and this product has been life-changing in a very short time. This has given me energy and focus I never had, a zest for life, an ability to handle stresses. I tell my husband (who keeps mentioning what a huge difference he has noticed) that this must be how "normal" people live.”

It absolutely blows my mind that more people aren’t aware of DLPA’s incredible and diverse benefits.

Clearly, it should be a first-line treatment for depression and anxiety. 

Yet I was never told about it, and it took me years to finally discover it.

Where to Get It and How to Take It

I currently take this DL-Phenylalanine. 

I've also taken this one at one point.

I've also taken this DLPA and it works. It's currently less expensive than others.

Both work very well in my experience.

There are a number of other brands with good reviews, but I personally can’t vouch for them.

Make sure you get a combination of both D and L-Phenylalanine. I tried L-Phenylalanine alone once and it didn’t help me as much. 

In theory, it’s also a good idea to take it alongside Vitamin B6 and Vitamin C because they help with the conversion of phenylalanine to dopamine.

You should start with 500-750 mg each day and monitor how you feel. You will have to experiment and figure out your ideal DLPA dosage. The DLPA dosage for depression, pain or anxiety can vary. You may even need up to 1,500 mg daily.

But the benefits seem to increase over the time. The more you take it, the more you can feel it’s effects. 

Also, make sure you take it on an empty stomach. Do not take it with high-protein foods. Other amino acids (such as tryptophan) can compete with phenylalanine, and reduce its absorption and transportation across the blood-brain barrier.

Lastly, this anti-anxiety supplement includes several other natural compounds and amino acids that have helped me manage my anxiety over the years. It can also help reduce stress and anxiety, along with DL-Phenylalanine. 

Conclusion

Antidepressants and benzodiazepines are not your only options for depression and anxiety. 

There are many other safe and effective treatment options. 

DL-Phenylalanine is one of these other options.

I can’t promise it will work for everyone, but since it’s easily accessible through iHerb, it’s worth a try if you suffer from depression and anxiety. Experiment with it and listen to how you feel. 

And like I have, I encourage you to use as many tools as you can to help yourself, including nutrition, supplements, exercise, neurofeedback, light therapy, etc. The list goes on and on. 

None of them have to work completely.

But all together, they can make a huge difference and change the course of your life like they have mine.

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Live Optimally,

Jordan Fallis

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References:

(1) https://www.ncbi.nlm.nih.gov/pubmed/3524509

(2) https://books.google.ca/books?id=D5U3BQAAQBAJ&pg=PA379&lpg=PA379&dq=Further+Studies+on+the+Analgesic+Activity+of+D-Phenylalanine+in+Mice+and+Humans&source=bl&ots=CLYr5ptL0C&sig=E4_EPd2-PIlI8tXA_aOzWpMeW6o&hl=en&sa=X&ved=0ahUKEwj4ttuOnt3PAhWCzz4KHQVOAScQ6AEIIzAA#v=onepage&q=Further%20Studies%20on%20the%20Analgesic%20Activity%20of%20D-Phenylalanine%20in%20Mice%20and%20Humans&f=false

(3) http://journals.lww.com/pain/Citation/1981/08001/The_use_of_d_phenylalanine,_an_enkephalinase.111.aspx

(4) https://www.ncbi.nlm.nih.gov/pubmed/10998643

(5) https://www.ncbi.nlm.nih.gov/pubmed/3515291

(6) https://www.ncbi.nlm.nih.gov/pubmed/7114516

(7) https://www.ncbi.nlm.nih.gov/pubmed/989014

(8) https://www.ncbi.nlm.nih.gov/pubmed/335027

(9) https://www.ncbi.nlm.nih.gov/pubmed/3944066

(10) https://www.ncbi.nlm.nih.gov/pubmed/387000

(11) https://www.ncbi.nlm.nih.gov/pubmed/1173765

(12) https://www.ncbi.nlm.nih.gov/pubmed/6425455

(13) https://www.researchgate.net/publication/21254821_Rapid_treatment_of_depression_with_selegiline-phenylalanine_combination_1

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