Written by Dr. Kim Ross, Doctor of Clinical Nutrition
Dr. Kim Ross is passionate about women's health, sleep, gut health, and mental well-being. She is the founder of Ross Nutrition Team, a virtual nutrition consulting clinic, a researcher with multiple peer-reviewed publications, adjunct faculty, and a mentor to students and aspiring Certified Nutrition Specialists (CNS).
Have you been wondering if there are effective natural solutions for depression and anxiety? If so, you have found your answer: Yes, there are. In today's fast-paced and stressful world, the prevalence of depression and anxiety has surged, leaving many individuals searching for effective and natural solutions. This article dives into amino acid therapy and psychobiotics, two cutting-edge approaches transforming mental health care. Continuing reading to explore how these science-backed solutions can help you achieve lasting well-being naturally.
What are depression and anxiety?
Depression and anxiety are two of the most common mental health disorders affecting people worldwide. These conditions can significantly impair a person's quality of life, impacting their ability to function at work, maintain relationships, and engage in daily activities. While individuals may experience both, and they share commonalities, depression and anxiety are, in fact, different.
Depression
Depression is characterized by persistent feelings of sadness, hopelessness, and a lack of interest or pleasure in activities once enjoyed. It can lead to various emotional and physical problems and decrease a person's ability to function effectively. According to The American Psychiatric Association, common symptoms of depression include:
Feelings of sadness, emptiness, or hopelessness
Loss of interest in activities
Changes in appetite and weight
Sleep disturbances
Fatigue
Feelings of worthlessness or guilt
Difficulty concentrating
Thoughts of death or suicide
Anxiety
Anxiety disorders involve excessive fear or worry that is difficult to control and impacts daily activities. Generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and specific phobias are among the various types of anxiety disorders. The American Psychiatric Association indicated that symptoms can vary depending on the specific type of anxiety disorder but often include:
Excessive worrying
Restlessness
Fatigue
Difficulty concentrating
Irritability
Muscle tension
Sleep disturbances
5 contributing factors to the development of depression & anxiety
Neurotransmitter imbalance: Neurotransmitters such as serotonin, GABA, dopamine, and norepinephrine play crucial roles in regulating mood. An imbalance in these chemicals can contribute to the symptoms of depression and heightened anxiety.
Hormonal imbalances: Hormonal changes or imbalances, such as those occurring during pregnancy, postpartum, menopause, or thyroid disorders, can trigger depressive and anxious feelings.
Genetics: A family history of depression or anxiety disorders can increase an individual's susceptibility to developing these symptoms.
Stress: Both acute and chronic stress can trigger or worsen anxiety disorders and depressive symptoms. The COVID-19 epidemic made this very apparent.
Lack of sleep: Insufficient or poor-quality sleep can amplify anxiety and depressive symptoms by disrupting the balance of neurotransmitters and stress hormones. I am a bit of a sleep snob, so you will hear from me again about this topic!
Global impact: This is serious
Depression and anxiety have a significant global impact. According to the World Health Organization (WHO), depression affects approximately 280 million people globally, making it a leading cause of disability worldwide. Anxiety disorders affect around 301 million people globally. These conditions not only diminish the quality of life but also have profound economic implications. For instance, the economic burden of depression in the United States alone was estimated to be over $333 billion annually as of 2019 data, which includes costs associated with healthcare, absenteeism, and reduced productivity.
Globally, the economic burden of mental health disorders, including depression and anxiety, is substantial. The Global Burden of Disease study reported that mental health disorders could cost the global economy $16 trillion by 2030 due to lost productivity and healthcare costs. This underscores the urgent need for effective treatments that can address the root causes and improve the overall well-being of those affected.
The widespread nature of these disorders highlights the need for treatments that are both effective and accessible. While traditional treatments like pharmaceuticals can be effective, they often come with side effects and may not be suitable for everyone. This has led to a growing interest in natural solutions, such as amino acid therapy and psychobiotics, which offer alternative approaches to managing depression and anxiety.
Traditional approaches to care
Traditionally, depression and anxiety have been treated with pharmaceuticals such as selective serotonin reuptake inhibitors (SSRIs), benzodiazepines, and other medications. SSRIs, like fluoxetine and sertraline, work by increasing levels of serotonin in the brain, which can help improve mood and reduce symptoms of depression. However, these medications often come with a range of side effects, including weight gain, sexual dysfunction, insomnia, and an increased risk of suicidal thoughts and behaviors.
Benzodiazepines, such as diazepam and alprazolam, are commonly prescribed for short-term relief of anxiety symptoms. These medications enhance the effect of the neurotransmitter GABA, producing a calming effect. While benzodiazepines can be very effective in reducing acute anxiety, they are associated with risks of dependence and withdrawal symptoms. Long-term use can lead to tolerance, requiring higher doses to achieve the same effect, and abrupt discontinuation can result in severe withdrawal symptoms, including increased anxiety, insomnia, and, in severe cases, seizures.
These risks have led many individuals to seek alternative, natural solutions that might offer relief without the adverse effects associated with conventional medications.
Introducing amino acid therapy & psychobiotics
Natural solution 1: Amino acid therapy
Amino acids are considered the building blocks of life. They are crucial for various bodily functions, including the production of neurotransmitters, which are the brain's chemical messengers. Amino acid therapy involves using specific amino acids to support neurotransmitter function and balance mood, making it a promising approach for treating depression and anxiety.
How amino acids work
Amino acids serve as building blocks for neurotransmitters. For example, tryptophan is a precursor to serotonin, a neurotransmitter associated with mood regulation and feelings of well-being. Serotonin deficiency is often linked to depression. By supplementing with tryptophan, the body can produce more serotonin, potentially alleviating depressive symptoms. Tryptophan can be found in foods such as turkey, chicken, cheese, yogurt, eggs, fish, peanuts, pumpkin seeds, and tofu.
Another critical amino acid, gamma-aminobutyric acid (GABA), functions as an inhibitory neurotransmitter that helps calm the nervous system. Low levels of GABA are associated with increased anxiety. GABA supplements can enhance relaxation and reduce anxiety by boosting inhibitory neurotransmission. Some foods that may help boost GABA levels include fermented foods like kimchi, miso, tempeh, whole grains, fava beans, lentils, and brown rice.
You might be thinking,
'Well, I eat those foods, but I still feel depressed or anxious.'
You are not alone.
It is hard to consume the amount of amino acids needed to have a therapeutic impact for those depressed or anxious, which is where an innovative area of nutrition care comes in.
Along with my colleagues, I have published peer-reviewed articles illustrating the benefits of using amino acid therapy in clinical practice for the management of mood disorders. The first case report shared the experience of one client (26-year-old female) diagnosed with major depressive disorder and bipolar disorder who experienced significant improvement in mood, sleep, and overall functioning after supplementing with a personalized, high-dose amino acid therapy protocol. A case series highlighted the benefits for three individuals. One client (a 65-year-old male) reported improved sleep and energy and less anxiety within three months. Personalized amino acid therapy helped a 23-year-old male improve his focus and concentration, sleep quality, and decrease depressive and anxious feelings. Another 24-year-old male noticed an improvement in his academic performance after feeling less anxious, depressed, and stressed.
Natural solution 2: Psychobiotics
Psychobiotics are a class of probiotics that have a positive impact on mental health. These beneficial bacteria influence the gut-brain axis, a bidirectional communication network between the gut and the brain. By modulating gut flora, psychobiotics have been shown clinically and in scientific research to improve mood and reduce anxiety, making them a promising intervention for managing depression and anxiety.
How psychobiotics work
Psychobiotics work by producing neurotransmitters such as serotonin and gamma-aminobutyric acid (GABA), reducing inflammation, and enhancing the integrity of the gut lining. The gut microbiota produces a significant amount of the body's serotonin, which is essential for mood regulation. By enhancing gut health, psychobiotics can increase the availability of serotonin and other neurotransmitters that influence mood.
But not just any probiotic will do
The literature review Psychobiotics: Are they the future intervention for managing depression and anxiety? presents compelling evidence that specific strains of psychobiotics can have significant effects on mental health. Here are some highlights of the study:
Bifidobacterium breve CCFM2015: Thought to improve tryptophan, improved depressive symptoms in as little as 28 days of use.
Lactobacillus casei Shirota: This strain has reduced cortisol in stressed students and increased mood in those with anxiety and depression.
Lactobacillus rhamnosus: Known for its ability to produce GABA, this strain has demonstrated a capacity to reduce anxiety and depressive-like behaviors. Human studies revealed that participants experienced notable improvements in mood and anxiety symptoms within four to eight weeks of starting supplementation.
Lactobacillus helveticus R0052 and Bifidobacterium longum R0175: Multiple studies have demonstrated that this combination of probiotic strains has reduced psychological distress and improved overall mental health. In a study involving individuals with moderate anxiety and depression, supplementation with these probiotics for 30 days resulted in significant reductions in anxiety and depression scores.
Several additional psychobiotics have shown positive influences on depression and anxiety to varying degrees, including additional combination products that are commercially available. The key is to utilize the right strain for the right concern. It is best to work with a highly qualified nutritionist or healthcare provider who can direct you appropriately.
Conclusion
In the search for effective and natural treatments for depression and anxiety, amino acid Therapy and psychobiotics emerge as promising alternatives. These innovative approaches offer relief by addressing neurotransmitter imbalances and enhancing gut-brain communication, which are crucial for mental health.
These natural solutions present viable alternatives to traditional pharmaceuticals, which often come with significant side effects. By targeting the root causes of depression and anxiety through nutritional and gut health strategies, Amino Acid Therapy and Psychobiotics provide a holistic approach to mental well-being.
Learn more
Check out the podcast hosted by Generous Impact, in which we spent some time diving into the details of amino acid therapy and psychobiotics.
To learn more about our nutritional services and how we can help you manage depression and anxiety, visit the Ross Nutrition Team website. Our experts are here to guide you through personalized nutrition plans tailored to your specific needs. Discover the potential of amino acid therapy and psychobiotics and take the first step towards better mental health naturally.
Follow Ross Nutrition Team on Instagram and Facebook. Follow Dr. Kim Ross on LinkedIn. Visit her website for more information.
Read more from Dr. Kim Ross
Dr. Kim Ross, Doctor of Clinical Nutrition
Dr. Kim Ross is a respected clinician, educator, and researcher in the field of nutrition science. She has been in clinical practice (Ross Nutrition Team) since 2010, specializing in hormonal, mental, and gastrointestinal health, though she and her team of nutritionists work with a broad range of health conditions. In recent years, she has passionately pursued the completion of multiple peer-reviewed publications demonstrating the use of amino acid therapy and psychobiotics for mental health disorders and case reports and narrative reviews about the use of maca for women’s hormone health. She is on a mission to help transform, educate, and mentor individuals on the power of nutrition.
References:
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Kundakovic M, Rocks D. Sex hormone fluctuation and increased female risk for depression and anxiety disorders: From clinical evidence to molecular mechanisms. Front Neuroendocrinol. 2022;66. doi:10.1016/j.yfrne.2022.101010
Davies MR, Kalsi G, Armour C, et al. The Genetic Links to Anxiety and Depression (GLAD) Study: Online recruitment into the largest recontactable study of depression and anxiety. Behaviour Research and Therapy. 2019;123. doi:10.1016/j.brat.2019.103503
Kupcova I, Danisovic L, Klein M, Harsanyi S. Effects of the COVID-19 pandemic on mental health, anxiety, and depression. BMC Psychol. 2023;11(1). doi:10.1186/s40359-023-01130-5
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Greenberg P, Chitnis A, Louie D, et al. The Economic Burden of Adults with Major Depressive Disorder in the United States (2019). Adv Ther. 2023;40(10). doi:10.1007/s12325-023-02622-x
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Ross K, VanNortwick M. Managing mood-related symptoms utilizing diet, targeted nutrient supplementation, and lifestyle changes: A case series. Explore. 2022;18(5). doi:10.1016/j.explore.2021.09.006
Saha K, Torous J, Kiciman E, De Choudhury M. Understanding side effects of antidepressants: Large-scale longitudinal study on social media data. JMIR Ment Health. 2021;8(3). doi:10.2196/26589
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Schifano F, Chiappini S, Corkery JM, Guirguis A. Abuse of prescription drugs in the context of novel psychoactive substances (NPS): A systematic review. Brain Sci. 2018;8(4). doi:10.3390/brainsci8040073
Ross K, VanNortwick M, Dragone D. Innovative therapies for mood disorders: A case report. Explore. Published online 2020. doi:10.1016/j.explore.2020.03.011
Dinan TG, Cryan JF. Mood by microbe: Towards clinical translation. Genome Med. Published online 2016. doi:10.1186/s13073-016-0292-1
Disclaimers: Information provided in this article is for informational purposes only and is not intended to serve as a replacement for the care provided by medical doctors, psychologists, psychiatrists, or other healthcare providers. Supplements: Check with your healthcare provider before beginning any new supplements. Amino acid therapy is intended to be used under the guidance of a trained professional. There may also be contraindicated with current medications or other lifestyle choices. Any data regarding supplements has not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.
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