7 Important Nutrients Depleted by Psychiatric Drugs

February 21, 2024 Jordan Fallis

“There is no biological free lunch.”

— Tim Ferriss

Bottle of psychiatric drugs and fruits and vegetables.

If you try to cheat nature, it will backfire.

By managing symptoms with synthetic man-made drugs, you may feel better for a while.

But once you stop those drugs, you’ll end up with more symptoms than you started with.

I experienced this firsthand.

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

But then something just didn’t feel right.

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

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

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

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

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

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

Studies show that pharmaceutical drugs can deplete your body of critical nutrients through multiple mechanisms, including increased excretion of vitamins and minerals, and impaired digestion, absorption and storage of nutrients.

Over time, nutritional deficiencies can develop.

And these deficiencies can cause additional symptoms and increase the side effects.

In fact, many drug "side effects" are simply nutritional deficiencies.

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

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

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

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

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

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

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

1. Coenzyme Q10 (CoQ10)

Coenzyme Q10 (CoQ10) is a molecule found in every cell of your body and plays a key role in the production of energy.

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

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

CoQ10 supplement pills in the shape of a heart. CoQ10 is depleted by psychiatric drugs.

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

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

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

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

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

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

You can get CoQ10 from this supplement.

2. Magnesium

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

It plays a key role in neurotransmitter, enzyme, and hormonal activity, all of which can have a huge impact on your mood and brain function.

It’s one of the most important nutrients for optimal brain health, and it reduces anxiety, depression and irritability.

Yet, many people are deficient in magnesium today and may experience the following symptoms because of it:

Increased blood pressure
Muscle weakness, cramps, tremors, and spasms
Headaches and migraines
Insomnia
Suicidal thoughts
Heart arrhythmias
Osteoporosis
Nausea

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

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

Antidepressants - Fluoxetine (Prozac), Paroxetine (Paxil), Sertraline (Zoloft), Citalopram (Celexa), Escitalopram (Lexapro), Venlafaxine (Effexor)
Central nervous stimulants - amphetamine (Adderall), dextroamphetamine (Dexedrine), lisdexamfetamine (Vyvanse), methylphenidate (Ritalin, Concerta), atomoxetine (Strattera), dexmethylphenidate (Focalin)

Magnesium on a chalkboard and magnesium rich foods, including banana, potato and beet. Magnesium is depleted by psychiatric drugs.

Inadequate magnesium levels contribute and worsen many neuropsychiatric problems. This includes depression, anxiety, insomnia, seizures, ADHD, pain, schizophrenia, irritability, premenstrual syndrome, drug abuse, and short-term memory and IQ loss.

And case studies have shown that patients with schizophrenia or major depression who have attempted suicide had significantly lower levels of magnesium in their cerebrospinal fluid.

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

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

Magnesium is included in this supplement.

You should also eat lots of food with magnesium, including avocados, almonds, pumpkin seeds, swiss chard, spinach, dark chocolate, halibut and beets.

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

3. Melatonin

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

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

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

Here are some of the drugs shown to affect melatonin:

Antidepressants including Fluoxetine (Prozac), Paroxetine (Paxil), Sertraline (Zoloft), Citalopram (Celexa), Escitalopram (Lexapro), Venlafaxine (Effexor)
Benzodiazepines including Diazepam (Valium), clorazepate (‎Tranxene), lorazepam (Ativan), Clonazepam (Klonopin), Alprazolam (Xanax)
Antipsychotics including Aripiprazole (Abilify), Quetiapine (Seroquel), Risperidone (Risperdal), Olanzapine (Zyrexa), Haloperidol (Haldol), Paliperidone (Invega), Ziprasidone (Geodon)

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

You can also consider taking this sleep supplement. It contains a number of natural compounds that naturally increase your production of melatonin.

I also 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.

4. Vitamin B2

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

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

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

Antipsychotics including Aripiprazole (Abilify), Quetiapine (Seroquel), Risperidone (Risperdal), Olanzapine (Zyrexa), Haloperidol (Haldol), Paliperidone (Invega), Ziprasidone (Geodon)
Anticonvulsants and Mood Stabilizers, including Phenytoin (Dilantin), carbamazepine (Tegretol), Primidone (Mysoline), Methsuxamide (Elontin), Valproic acid (Depakote), topiramate (Topomax) and Gabapentin (Neurontin)
Antidepressants, including Fluoxetine (Prozac), Paroxetine (Paxil), Sertraline (Zoloft), Citalopram (Celexa), Escitalopram (Lexapro), Bupropion (Wellbutrin), Mirtazapine (Remeron), Venlafaxine (Effexor), Amitriptyline (Elavil), Doxepin (Adapin), Imipramine (Tofranil), Desipramine (Norpramin), Nortriptyline (Aventyl), Protriptyline (Vivactil)

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

To help yourself, you can supplement with Vitamin B2. It’s included in the Optimal Energy supplement.

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

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

5. Vitamin B6

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

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

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

When I was taking antidepressants and anti-anxiety medication, I learned that I should be supplementing with vitamin B6.

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

Fruits and vegetables displayed to show the letter B and the number 6. Vitamin B6 is depleted by psychiatric drugs.

Antidepressants including Fluoxetine (Prozac), Paroxetine (Paxil), Sertraline (Zoloft), Citalopram (Celexa), Escitalopram (Lexapro), Bupropion (Wellbutrin), Mirtazapine (Remeron), Venlafaxine (Effexor), Amitriptyline (Elavil), Doxepin (Adapin), Imipramine (Tofranil), Desipramine (Norpramin), Nortriptyline (Aventyl), Protriptyline (Vivactil).
Benzodiazepines including Diazepam (Valium), clorazepate (‎Tranxene), lorazepam (Ativan), Clonazepam (Klonopin), Alprazolam (Xanax)

So if you take one of the above medications, I highly recommend supplementing with Vitamin B6. It’s included in this supplement.

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

Antipsychotics including Aripiprazole (Abilify), Quetiapine (Seroquel), Risperidone (Risperdal), Olanzapine (Zyrexa), Haloperidol (Haldol), Paliperidone (Invega), Ziprasidone (Geodon)
Anticonvulsants and Mood Stabilizers, including Phenytoin (Dilantin), carbamazepine (Tegretol), Primidone (Mysoline), Methsuxamide (Elontin), Valproic acid (Depakote), topiramate (Topomax) and Gabapentin (Neurontin)

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

Some of the best food sources of Vitamin B6 include potatoes, bananas and chicken. These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

6. Vitamin B12 and 7. Folate

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

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

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

Antidepressants – Fluoxetine (Prozac), Paroxetine (Paxil), Sertraline (Zoloft), Citalopram (Celexa), Escitalopram (Lexapro), Bupropion (Wellbutrin), Mirtazapine (Remeron), Venlafaxine (Effexor), Amitriptyline (Elavil), Doxepin (Adapin), Imipramine (Tofranil), Desipramine (Norpramin), Nortriptyline (Aventyl), Protriptyline (Vivactil)
Benzodiazepines – Diazepam (Valium), clorazepate (‎Tranxene), lorazepam (Ativan), Clonazepam (Klonopin), Alprazolam (Xanax)
Antipsychotics including Aripiprazole (Abilify), Quetiapine (Seroquel), Risperidone (Risperdal), Olanzapine (Zyrexa), Haloperidol (Haldol), Paliperidone (Invega), Ziprasidone (Geodon)
Anticonvulsants and Mood Stabilizers, including Lithium (Lithobid), Phenytoin (Dilantin), carbamazepine (Tegretol), Primidone (Mysoline), Methsuxamide (Elontin), Valproic acid (Depakote), topiramate (Topomax) and Gabapentin (Neurontin)

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

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

If you decide to supplement with B12, you should avoid the semisynthetic version (cyanocobalamin) and take the methylated form (methylcobalamin), which is better absorbed. Methylcobalamin is included in this supplement.

Good dietary sources of natural folate include leafy greens, asparagus, broccoli, cauliflower, strawberries.

B12 is found primarily in animal foods, and beef liver is a really good source.

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

You should definitely monitor your B12 levels regularly.

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

Vitamin D – Antidepressants, Benzodiazepines, Antipsychotics, Mood Stabilizers
Vitamin B1 – Benzodiazepines, Antipsychotics
Biotin – Benzodiazepines, Antipsychotics, Mood Stabilizers
Essential Fatty Acids, including Omega-3s – Antidepressants
Sodium (add salt to meals) – Antidepressants
Glutathione – Antidepressants
Calcium – Benzodiazepines, Antipsychotics, Antidepressants, Mood Stabilizers
Vitamin K – Benzodiazepines, Antipsychotics, Mood Stabilizers
Vitamin C – Antidepressants, Stimulants (Adderall), Antipsychotics
Inositol – Mood Stabilizers, Antipsychotics
Vitamin B3 – Antidepressants
Potassium – Stimulants (Adderall)
Vitamin A – Antipsychotics
Carnitine – Antipsychotics
Various minerals (Zinc, Selenium and Manganese) – Antidepressants

Conclusion

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

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

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

Many of these nutrients are included in the Optimal Energy supplement. It’s the best and simplest way to restore your energy and mental clarity while taking psychiatric medication.

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

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

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

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

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

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

Live Optimally,

Jordan Fallis

Connect with me

References:

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

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

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

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

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

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

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This Mineral Is Probably Making Your Chronic Stress and Anxiety Worse

February 4, 2024 Jordan Fallis

Stressed and anxious woman grabbing her head and hair.

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

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

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

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

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

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

Nutrient Therapy

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

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

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

The Intricate Balance between Zinc and Copper

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Practical Takeaways: What Should You Do To Combat This?

Woman confused and thinking about what she should do.

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

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

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

Eat zinc-rich foods foods such as oysters, grass-fed beef, pumpkin seeds, broccoli and Brazil nuts. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health. Raising zinc levels is a more straightforward approach than trying to lower copper levels.

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

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

Reduce oxidative stress: Glutathione and metallothionein are major antioxidants that protect the brain and can capture and remove excess copper from the body (54, 55, 56). N-Acetyl-Cysteine, Selenium, Alpha Lipoic Acid and Vitamin C are nutrients that are essential for the production of glutathione and metallothionein and can support the chelation process. All four nutrients are part of the Optimal Antiox supplement.
Consider taking this anti-anxiety supplement. It includes several natural compounds that have helped me manage my anxiety over the years. It can help reduce stress and anxiety while you work to lower your copper levels.
Lastly, here are 20 other ways your can lower your body's main stress hormone, cortisol, and here are 28 natural supplements proven to reduce anxiety.

Conclusion

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

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

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

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

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

Live Optimally,

Jordan Fallis

Connect with me

References:

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

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

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

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

5. http://www.ncbi.nlm.nih.gov/pubmed/9749714/

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8. http://journals.lww.com/jinvestigativemed/Citation/2005/01010/Zinc_Deficiency_Alters_Deoxyribonucleic_Acid.141.aspx

9. http://pubs.acs.org/doi/abs/10.1021/ar00034a005

10. http://www.ncbi.nlm.nih.gov/pubmed/6727650

11. http://www.sciencedirect.com/science/article/pii/S0031938404003105

12. http://onlinelibrary.wiley.com/doi/10.1111/j.1600-0447.1963.tb07470.x/abstract

13. http://www.biobalance.org.au/articles/17

14. http://www.ncbi.nlm.nih.gov/pubmed/20150596

15. http://ebm.rsmjournals.com/content/232/2/323.short

16. http://jn.nutrition.org/content/132/2/270.full

17. http://www.ncbi.nlm.nih.gov/pubmed/15845090

18. Jing Qian and Jeffrey L. Noebels, Department of Neurology, Baylor College of Medicine, Houston, Texas “Exocytosis of Vesicular Zinc Reveals Persistent Depression of Neurotransmitter Release during Metabotropic Glutamate Receptor Long-Term Depression at the Hippocampal CA3–CA1 Synapse”

19. http://onlinelibrary.wiley.com/doi/10.1046/j.1471-4159.2003.01803.x/full

20. http://www.sciencedirect.com/science/article/pii/0306987791902776

21. http://jn.nutrition.org/content/133/5/1473S.short

22. http://cat.inist.fr/?aModele=afficheN&cpsidt=17186550

23. http://www.sciencedirect.com/science/article/pii/S0197018606002233

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Think More Effectively With These 3 Important Nutrients

February 4, 2024 Jordan Fallis

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

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

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

9 Supplements Proven to Help You Overcome Addiction and Withdrawal

February 4, 2024 Jordan Fallis

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

When my brain wasn’t working and I struggled with mental illness, it simply made sense to find immediate relief.

I had to rely on substances outside of myself - even if they weren't good for me - until I found better, long-term, sustainable solutions.

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

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

You may feel like you need something to get through the day.

And then something else to fall asleep at night.

Perhaps that’s alcohol, cigarettes, cannabis or harder substances like cocaine, heroin, methamphetamines.

Or maybe you’re on prescription medication, such as antidepressants or benzodazipenes.

And you just have no idea how you could possibly live without these substances.

I’m here to tell you that you can. And you can thrive.

These 9 nutrients, vitamins and supplements have helped me minimize withdrawal symptoms, overcome my addictions, and get on with my life.

I personally have experience with tobacco, nicotine, alcohol, stimulant, benzodiazepines and antidepressant dependence, addiction and withdrawal.

And even if you don’t struggle with addiction, these nutrients are still great for optimal brain function and mental health.

Cartoon illustration of three people. One has needles stuck in its head. The second has it’s head shaped like a wine bottle. The third’s head is in the shape of an cigarette ash tray and has a cigarette sitting on it.

How Does Nutrition And Supplementation Impact Addiction?

Addiction is not simply a psychological issue.

Historically, most drug treatment programs have included counseling and 12-step approaches like Alcoholics Anonymous (AA).

But these traditional approaches are not very effective.

In her book Seven Weeks to Sobriety, Dr. Joan Mathews Larsen points to studies showing that AA has a success rate of about 25 per cent.

This is because they address the psychological aspects of addiction without considering the physical aspects of the disease.

And Dr. Charles Gant worked as the physician and psychiatric consultant for the New York State prison system, and dealt with hundreds of drug users and traffickers.

He realized that they wouldn’t overcome their addictions without addressing their physical health:

“Unless the biochemical imbalances which are the true causes of substance problems are corrected, the benefits of psychological counseling will be marginal for most people.”

— Dr. Charles Gant

Addiction is a chronic brain disease. Studies show that drugs physically change the structure and functioning of the brain, and these documented brain changes lead to cravings (96).

And in my experience and research, high-quality bioavailable nutrients are an important aspect of combating and correcting this.

Research shows that vitamin and mineral deficiencies can cause metabolic imbalances that create addictive cravings (97, 98).

Dr. Roger Williams, an American biochemist who discovered pantothenic acid (vitamin B5), found that rats that were deficient in certain vitamins consumed more alcohol than those that were not vitamin deficient. But once those vitamin deficiencies were fixed, alcohol consumption decreased (99).

Nutritional deficiencies can also cause withdrawal-like symptoms such as fatigue, depression, irritability, and other mental symptoms that block recovery and lead to a relapse.

So, without further ado, let’s get into nutrients and supplements that helped me the most. with my addiction and withdrawal, and explore the research behind them.

1. Citicoline

Citicoline (also known as CDP-Choline) is the most bioavailable form of choline.

Choline is an essential B vitamin that most people don’t consume enough of, because very few foods in the Western diet contain it. That’s why I recommend supplementing with it.

Citicoline has anti-inflammatory and neuroprotective effects, and enhances the synthesis of acetylcholine and dopamine, which are two neurotransmitters that are critical for optimal brain function. It also increases the number of acetylcholine and dopamine receptors in your brain (2-7).

Overall, citicoline is one of my favourite supplements for optimal brain function and mental health.

And there’s evidence that it helps reduce addiction to drugs (1).

In one study, people previously addicted to cocaine took 500mg of citicoline twice daily for two weeks and experienced a reduction in cravings for the drug (8).

In another study, people with cocaine dependence and bipolar disorder who supplemented with citicoline reduced their cocaine use. Researchers had directed them to not consume cocaine during the study, and at the end of it, the researchers found less cocaine in the urine of the participants (9).

Eggs on a plate. Eggs contain choline, an important nutrient that help you overcome addiction and withdrawal.

Some preliminary research also suggests citicoline could help people with alcohol, cannabis and food addiction (10).

It’s important to point out that many prescription drugs are anticholinergic, meaning they reduce acetylcholine in the brain.

The commonly-prescribed antidepressant Wellbutrin is anticholinergic, meaning it inhibits the physiological action of acetylcholine. I took it for multiple years, and I experienced gradual cognitive decline during that time.

Once I got off Wellbutrin, I felt pretty terrible. But once I started supplementing with citicoline, I noticed an improvement in my cognitive function because it increased my levels of acetylcholine and dopamine. I still take it to this day because it helps me focus, improves my mental energy, and clears brain fog.

You can also find some choline in beef liver and egg yolks. That's why I'm a big fan of eating these foods regularly. They’re included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

But supplementing with citicoline has a more immediate, noticeable effect.

Citicoline is included in the Optimal Brain supplement.

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

2. Theanine

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

It’s known to produce a calming effect on the brain by crossing the blood-brain barrier and increasing the production of both GABA and dopamine in the brain. Unlike prescription anti-anxiety medication, it does not cause sedation and drowsiness (13, 14, 15).

As I’ve discussed before, theanine can protect your brain from alcohol, increase your brain’s growth hormone, and lower your stress hormones.

Considering all of this, it’s not too surprising that it has anti-addictive properties and can help reduce withdrawal symptoms.

Green tea powder. Green tea contains theanine, an amino acid that has been shown to help people overcome addiction and withdrawal.

According to the research, it’s particularly helpful when it comes to withdrawal from nicotine and opioids (16, 17).

I find that theanine improves my mood, helps me focus and cancels out the jitters of my morning coffee. It’s sort of like meditation in a pill. My mind has a tendency to jump around a lot, and theanine helps me “zero in” on what I’m doing.

However, too much theanine can also make people anxious. This is because theanine increases alpha brain waves, and I found out that very high alpha brain waves can actually cause anxiety as well. I usually take just 200 mg, but you should experiment and see how much you can tolerate.

You can also get theanine from black and green tea. But there’s usually not enough theanine in them to have a dramatic effect. That’s why I supplement with pure theanine.

Theanine is available in this anti-anxiety supplement, along with a number of other natural compounds that have helped me manage my anxiety over the years.

3. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that the body cannot produce itself.

They are found primarily in fish and are necessary for the normal functioning of your brain and nervous system (18).

They can support your mitochondria and increase your brain’s growth hormone, and have been shown to improve mood, sleep, learning and memory. They also protect against psychiatric disorders including depression, mild cognitive impairment, dementia and Alzheimer's disease (19-21).

Krill oil softgels. Krill oil contains omega-3 fatty acids, which are important nutrients that can help you overcome addiction and withdrawal.

Considering all this, it’s not too surprising them that omega-3 fatty acids can also help addicts and reduce their withdrawal symptoms.

Research shows that increased anxiety is one of the primary reasons why substance abusers and alcoholics tend to relapse (23, 24).

And one study found that giving omega-3 fatty acids to substance abusers significantly reduced their anxiety (22).

Smokers have lower levels of omega-3 fatty acids, and treatment with fish significantly reduces their level of dependence (25, 28).

Other studies have shown that omega-3 supplements reduce cravings for nicotine and reduce the number of cigarettes people smoke daily (26, 27).

Researchers have also studied the relapse rates of cocaine addicts discharged after a period of detoxification. And they found that the cocaine addicts who relapsed had significantly lower levels of omega-3 fatty acids in comparison to addicts who didn’t relapse (29).

Lastly, in abstinent alcoholics, elevated omega-3 intake reduces stress and cortisol, and omega-3 fatty acids significantly lower the desire for alcohol in mice (30, 31).

“These bipolar mice, like some bipolar patients, love alcohol. The mice on DHA (an omega-3 fatty acid) drank much less; it curtailed their alcohol abusive behavior. There is now substantial evidence at the molecular level that omega-3 fatty acids work on the brain in ways similar to psychiatric drugs.”

— Dr. Alexander B. Niculescu, M.D., Ph.D.

Unfortunately, most people don't consume enough omega-3 fatty acids through their diet. That’s why I recommend people supplement with krill oil, a special kind of fish oil that contains the essential omega-3 fatty acids. I find that I have a brighter outlook on life when I take krill oil consistently.

4. Acetyl-L-Carnitine (ALCAR)

Acetyl-L-Carnitine (ALCAR) is an acetylated form of the amino acid carnitine.

It has neuroprotective and cognitive-enhancing effects, and as I’ve discussed before, it can support your mitochondria, protect your brain from alcohol, and help you overcome brain fog.

It can also reduce cravings and withdrawal symptoms.

In one study, alcoholic patients treated with ALCAR stayed sober for longer because it reduced their cravings (48).

ALCAR can also help treat opiate addiction and withdrawal.

Thirty subjects with methadone dependence were given 2 grams of ALCAR daily during a 3-week detoxification period, and it reduced their pain and the length of their withdrawal (49).

And research in rats shows that ALCAR can significantly decrease alcohol consumption and reduce the onset of tremors during alcohol withdrawal. Researchers concluded that it should be considered in the treatment of alcohol dependence (50).

ALCAR gives me a huge boost in mental energy and resilience. It sort of feels like drinking a cup of coffee, so it’s helpful if you want to stop or reduce your intake of caffeine.

It's included in the Optimal Brain supplement.

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

5. N-Acetyl-Cysteine (NAC) and/or Glutathione

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

As I’ve discussed before, it can help treat several mental illnesses.

But it can also reduce addiction and cravings during withdrawal (32-34, 41, 42, 45):

In a small study, 13 people abstaining from cocaine were given NAC or placebo over two days. The participants who received NAC witnessed a significant reduction in their withdrawal symptoms and cravings for cocaine. Follow-up studies also showed that NAC reduced desire and interest in cocaine (35-37).
Smokers voluntarily reduced their cigarette use by around 25% after two weeks of supplementing with NAC (38, 39).
Young marijuana users claiming to be addicted to marijuana supplemented with NAC twice daily for four weeks and experienced a significant reduction in their symptoms of addiction (43, 44).
And it’s not just addiction to drugs. NAC also shows promise for the treatment of gambling addiction. A randomized control trial with 27 pathological gamblers showed that gamblers who supplemented with NAC scored 60% lower on the “Obsessive Compulsive Scale for Pathological Gambling." (40).

NAC is also the precursor to glutathione, your body’s master antioxidant, which can help fight addiction.

Chronic use of drugs, such as cocaine, methamphetamine and alcohol, can lead to the formation of oxidative stress (47).

Oxidative stress can change neuronal pathways and cause addictive behaviour. But glutathione can reduce oxidative stress and therefore decrease the development of addiction (46).

NAC is included in Optimal Antiox, along with a number of other antioxidants and nutients that can help you overcome addiction and manage withdrawal.

6. Vitamin D

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

A cartoon sun, and it says Vitamin D in the middle of it. Vitamin D supplements can help you overcome addiction and withdrawal, especially if your levels are low.

Every tissue in your body has vitamin D receptors, including the brain, heart, muscles, and immune system.

This means your entire body needs it to function properly and a deficiency can lead to costly physiological and psychological consequences, including addiction.

Researchers have concluded that chronic vitamin D deficiency is an environmental factor contributing to drug use. And supplementation should be considered for the effective treatment of drug abuse and addiction (51-54).

Other studies have discovered that:

Vitamin D protects against the dopamine-depleting effects of methamphetamine (52-54);
There is also a positive association between vitamin D deficiency and severity of alcohol-use disorders (55); and
Patients prescribed narcotic pain medication – such as morphine, fentanyl or oxycodone – end up having to take higher doses if they are deficient in vitamin D (56).

I take a Vitamin D supplement every day to optimize my levels.

It's important to test and monitor your Vitamin D levels before and after supplementing with it.

7. Magnesium

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

Magnesium is one of the three nutrients that I think everyone should be taking for their brain, as most people are deficient.

The mineral has been shown to decrease dependence on opiates, nicotine, cocaine, amphetamine and alcohol, and reduce the intensity of withdrawal symptoms when stopping these drugs (84).

Spinach. Spinach is rich in magnesium, a mineral that can help you beat addiction and withdrawal.

It can also lower relapse rates, particularly with cocaine and amphetamine addicts (84).

And researchers have concluded that magnesium supplementation can decrease nicotine addiction in heavy smokers.

It does this by naturally improving the stimulation of the reward system, which reduces the need for stimulation by nicotine or by others addictive substances (85).

Studies have also found that magnesium deficiency is very common in people dealing with alcohol addiction and withdrawal. And supplementing with magnesium diminishes withdrawal complications, reduces the severity of their withdrawal symptoms, and lowers their need for anti-anxiety medication (86, 87).

Foods that contain magnesium include spinach, chard, pumpkin seeds, almonds, avocado, dark chocolate and bananas.

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

But supplementation or taking Epsom salt baths is still necessary for most people because magnesium is rapidly used up during times of stress and certain psychiatric drugs can deplete magnesium.

Magnesium is included in this supplement.

8. Zinc

Zinc is an essential mineral for mental health, especially if you struggle with chronic anxiety.

It can also help treat addiction and withdrawal.

Excessive urinary excretion of zinc and zinc deficiency have been found in drug addicts. And researchers recommend zinc supplementation to treat addiction and reduce withdrawal symptoms (70, 71).

Oysters contain lots of zinc, another important mineral that can ease withdrawal symptoms and help you overcome addiction.

Research shows that opioid users have lower levels of zinc (72-75).

And in the case of alcoholism, alcohol is known to deplete zinc from the body. Over time, chronic alcohol consumption can produce a downward spiral in which zinc deficiency causes chronic stress, driving a person to drink more alcohol, which further depletes zinc and causes more anxiety in the long run.

In animals, zinc reduces the intensity of morphine dependence, and zinc chelators worsen withdrawal symptoms (76, 77, 78).

Some of the best food sources of zinc include oysters, grass-fed beef, pumpkin seeds, cashews, mushrooms and spinach.

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

However, I still recommend at least short-term zinc supplementation to ensure you get enough.

I created and take the Optimal Zinc supplement for that reason.

9. Vitamin C

It might seem unbelievable but there is research demonstrating vitamin C’s usefulness in overcoming addiction and reducing withdrawal symptoms.

First of all, vitamin C levels are significantly lower in drug addicts (68).

And high doses of vitamin C have been shown to increase endorphin levels, decrease opioid use, and reduce the withdrawal syndrome of heroin addicts (58).

Citrus fruits in the shape of the letter C. Vitamin C is another nutrient and supplement that can help you overcome addiction and withdrawal.

The chronic administration of vitamin C can also prevent the development of tolerance and physical dependence on morphine (59, 69).

When I weened off psychiatric medication, I took large doses of vitamin C every day. By large doses, I mean about 10 grams spread throughout the day. I noticed it reduced stress and helped calm me down.

Various studies show that vitamin C reduces stress and anxiety and decreases the severity of depression (62-67).

And other research shows that long-term vitamin C deficiency contributes to nervousness and emotional instability. And there was a 35% reduction in mood disturbance in hospitalized patients after vitamin C treatment (60, 61).

Foods that contain vitamin C include green peppers, citrus fruits, tomatoes, cauliflower, Brussels sprouts, broccoli, and cabbage. These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

But it’s best to supplement with it. That way, you know you’re getting enough.

Vitamin C is included in this supplement.

Others

Here are some other nutritional supplements to consider. Based on my research and experience, these nutrients can help manage addiction and withdrawal, but they aren’t as effective as the other ones above and/or there is less research to support their use:

Lithium Orotate (79)
Taurine (80)
B Vitamins (82)
Glutamine (83)
DL-Phenylalanine (DLPA) (81) – I almost included this one in the main list because it has really helped me, but there isn’t too much research on it. I originally wrote about it here.
D-Serine/Sarcosine (88-95)

Conclusion

Just like mental illness, you can beat addiction. They often go hand in hand.

I’ve learned with time, and with the proper information and resources, people can snap out of their addiction cycle and be happy and calm with themselves without mind-altering drugs and habits.

You may feel like you have no other choice, but you do. You can get on with your life without addictive substances.

Overall, I really believe in the power of these nutrients for tackling addiction and minimizing withdrawal symptoms: