The B vitamins are fundamental for whole body health. They are involved in a number of basic cell repair processes, detoxification pathways, and production of neurotransmitters. B6 is especially important for brain health because of it’s co-factor role in converting a number of molecules to their respective neurotransmitters (serotonin, GABA, dopamine, norepinephrine, and epinephrin). B12, also known as cobalamin, is a vitamin that is important in metabolism, DNA synthesis and regulation, and overall energy production. High B12 levels have shown to have neuroptrotective affects against brain atrophy associated with Alzheimers. Vitamin B12 deficiencies can cause symptoms such as fatigue, depression, poor memory and even cause symptoms of mania and psychosis. Folic acid, also known as B9, is fundamental for numerous processes in the body. It cannot be synthesized by the body so adequate intake through food is essential. Folic acid is needed for cell reproduction and synthesis, repair and methylation of DNA. There is a complex relationship between B12, folic acid and Iron. If proper ratios of the 3 aren’t maintained, one can mask a deficiency in another. Niacin (B3) and Riboflavin (B2) are also important B vitamins. Deficiencies in any of the B vitamins can result in fatigue, cognitive impairment and a number of mood disorders and mental illness symptoms.

We use methylated forms of B vitamins that are found in nature, NOT synthetic forms that the body has to convert into methylated forms to use.

1. Molecular mechanisms of depression: perspectives on new treatment strategies.
2. Co-occurrence of anemia, marginal vitamin B6, and folate status and depressive symptoms in older adults.
3. Nutrient intakes are correlated with overall psychiatric functioning in adults with mood disorders.
4. Vitamin B12 status in patients of Turkish and Dutch descent with depression: a comparative cross-sectional study.
5. Does diet affect our mood? The significance of folic acid and homocysteine.
6. Treatment of depression: time to consider folic acid and vitamin B12.
7. The neurology of folic acid deficiency.

5-HTP (5-hydroxy-tryptophan) is a chemical intermediate between the amino acid tryptophan and one of it’s end products, serotonin. 5-HTP is more readily converted into serotonin because it is not allocated to other cellular functions as much as tryptophan is, making it more available to be converted directly. It is also able to cross the blood-brain barrier easily, allowing it quick access to the brain where it is transformed into serotonin. Studies have confirmed that 5-HTP ingestion raises serotonin levels, and has efficacy as a treatment for depression/anxiety. Healthy serotonin levels promote calmness, feelings of peace and relaxation. Ideal serotonin levels help modulate sleep, appetite, inflammation, immune response and other neurotransmitter systems.

1. Erratum: GTP-cyclohydrolase deficiency responsive to sapropterin and 5-HTP supplementation: relief of treatment-refractory depression and suicidal behaviour.
2. The effect of oral 5-HTP administration on 5-HTP and 5-HT immunoreactivity in monoaminergic brain regions of rats.
3. Central and peripheral components of the inhibitory actions of 5-HTP on ethanol consumption in the rat.
4. In search of the mode of action of antidepressants: 5-HTP/tyrosine mixtures in depression.

L-theanine is a naturally occurring amino acid, mostly found in green and black tea plants. It has been found to be useful in improving mood, promoting calmness, reducing feelings of anxiety, and enhancing concentration. Unlike other calming agents, L-theanine does not cause drowsiness. Naturally occurring in caffeinated teas, it is known to “take the edge off” of stimulants such as caffeine, balancing out the excitable effects. It is an analogue of the excitatory neurotransmitter, glutamate. L-theanine can block or activate certain glutamate receptors in the brain, possibly preventing damaging effects from excessive glutamate excitation of neurons. This may be a mechanism for it’s neuroprotective properties. It also increases levels of Serotonin, dopamine and GABA in the brain. It also has been found to increase levels of BDNF (Brain derived neurotrophic facter) promoting growth and repair of dendrites and synapses in brain cells, as well as forming new neurons.

1. The neuropharmacology of L-theanine(N-ethyl-L-glutamine): a possible neuroprotective and cognitive enhancing agent.
2. L-theanine, a natural constituent in tea, and its effect on mental state.
3. l-Theanine alleviates the neuropathological changes induced by PCB (Aroclor 1254) via inhibiting upregulation of inflammatory cytokines and oxidative stress in rat brain.
4. Effect of L-theanine on glutamatergic function in patients with schizophrenia.
5. Serum Levels of Brain-Derived Neurotrophic Factor and Cortisol to Sulfate of Dehydroepiandrosterone Molar Ratio Associated With Clinical Response to l-Theanine as Augmentation of Antipsychotic Therapy in Schizophrenia and Schizoaffective Disorder Patients
6. Effects of L-theanine on posttraumatic stress disorder induced changes in rat brain gene expression.

Spirulina is blue-green algae, composed of two species of Arthrospira. It is considered a complete protein, meaning it contains all 9 of the essential amino acids. This includes L-tryptophan, which can be converted into serotonin, and also L-phenylalanine and L-tyrosine, which can be converted into dopamine. It also contains the omega-3 fatty acid, alpha linolenic acid, which has neuroprotective effects, can aid in managing depression, and contributes to overall brain health. Spirulina contains a number of vitamins and minerals, with especially high amounts of B vitamins and iron. Spirulina is also useful for preventing oxidative damage, promoting stem cell genesis, and preventing memory loss.

1. A spirulina-enhanced diet provides neuroprotection in an α-synuclein model of Parkinson’s disease.
2. Spirulina prevents memory dysfunction, reduces oxidative stress damage and augments antioxidant activity in senescence-accelerated mice.
3. Spirulina promotes stem cell genesis and protects against LPS induced declines in neural stem cell proliferation.
4. Blueberry- and spirulina-enriched diets enhance striatal dopamine recovery and induce a rapid, transient microglia activation after injury of the rat nigrostriatal dopamine system.
5. Diets enriched in foods with high antioxidant activity reverse age-induced decreases in cerebellar beta-adrenergic function and increases in proinflammatory cytokines.
6. Antioxidant activity of the microalga Spirulina maxima.

Ashwagandha (Withania somnifera) has been traditional used as an ayurvedic herb for over 4,000 in ayurvedic medicine. It is considered an adaptogen because of it’s remarkable ability to assist in maintaining homeostasis in the body during stress or changes in environment. It has neuroprotective and hormone balancing properties and also promotes resilience and recovery from stress. It contains compounds called withanolides that have shown to increase neurotransmitter activity, improve protein synthesis, boost antioxidant activity and promote a healthy inflammatory response. Ashwaganda also protects against glutamate-mediated excitotoxicity which can cause damage to neurons and dysregulation of other neurotransmitter systems.

1. A biologically active constituent of withania somnifera (ashwagandha) with antistress activity
2. C6 and IMR-32 Cells against Glutamate-Induced Excitotoxicity
3. β-Amyloid1-42, HIV-1Ba-L (Clade B) Infection and Drugs of Abuse Induced Degeneration in Human Neuronal Cells and Protective Effects of Ashwagandha (Withania somnifera) and Its Constituent Withanolide A
4. An Alternative Treatment for Anxiety: A Systematic Review of Human Trial Results Reported for the Ayurvedic Herb Ashwagandha (Withania somnifera)
5. Identification of Novel Anti-inflammatory Agents from Ayurvedic Medicine for Prevention of Chronic Diseases
6. Alteration in the sensitivity of 5HT receptor subtypes following chronic Ashwagandha treatment in rats.

Lemon balm (Melissa officinalis) has been used historically for over 2,000 years to improve disorder of the brain and nervous system. Research suggests that lemon balm can improve mood and cognitive performance as well reduce symptoms of insomnia, anxiety and the harmful effects of stress. Like passion flower, Lemon balm is suspected to produce an anxiolytic (anti-anxiety) and calming effects by increasing GABA activity in the brain. Speculations suggest that it may inhibit an enzyme that breaks down GABA, resulting in elevated levels. Some strains have also shown cholinergic activity, likely contributing to improvements in memory and cognitive effects.

1. Anti-Stress Effects of Lemon Balm-Containing Foods
2. Modulation of mood and cognitive performance following acute administration of single doses of Melissa officinalis (Lemon balm) with human CNS nicotinic and muscarinic receptor-binding properties.
3. Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (Lemon Balm).
4. Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances
5. Melissa officinalis and Passiflora caerulea infusion as physiological stress decreaser

Black pepper, from the plant Piper nigrum, contains a polyphenolic compound called Piperine. Piperine has been clinically shown to improve the absorption of nutrients when taken with food or other supplements. It is also a strong antioxidant and anti-inflammatory compound. Piperine has also been found to be an effective pain reducing agent. Black pepper also aids in digestion and detoxification. Piperine can inhibit certain enzymes that break down compounds in the body, resulting in elevated levels of neurotransmitters and better absorption of circulating nutrients, phytochemicals or drugs from the blood stream.

1. Antioxidative properties and inhibition of key enzymes relevant to type-2 diabetes and hypertension by essential oils from black pepper.
2. Synthesis and characterization of nano-encapsulated black pepper oleoresin using hydroxypropyl beta-cyclodextrin for antioxidant and antimicrobial applications.
3. Antioxidant potential of spices and their active constituents.
4. Inhibition of monoamine oxidase by derivatives of piperine, an alkaloid from the pepper plant Piper nigrum, for possible use in Parkinson’s disease.
5. Piperine, a dietary phytochemical, inhibits angiogenesis.