I.

1. Pure Anxiety- activity highest in BG

The most common symptoms are;
Frequent feelings of nervousness or anxiety
Panic attacks
Avoidance of places or activities for fear of having an attack
Heightened muscle tension (headaches, sore muscles, had tremors), heart
pounding, nausea, or dizziness
Multiple, persistent fears and/or phobias
Conflict avoidance
Excessive fear of being judges or scrutinized by others
Easily startled, tendency to freeze up in time of need
Outwardly shy, timid and easily embarrassed
Bites finger nails or picks skin
Best treated with brain calming substances, relaxation
Vitamin B6 and L-glutamine- pyridoxine helps convert L-glutamine to
GABA
Kava- thought to enhance production of GABA
Passionflower- binds to GABA receptors promoting relaxation
Valerian- enhances effects of GABA,

2. Over focused Anxiety/Depression- excessive activity in BG, DLS and ACG

Excessive or senseless worrying
Upset when things are out of place or dont go the way you planned
Tendency to be argumentative or oppositional
Tendency to have repetitive negative or anxious thoughts
Tendency toward compulsive or addictive behaviors
Intense dislike of change; tendency to hold grudges
Difficulty seeing options in situations
Tendency to hold on to own opinion and not listen to others
Need to have things done a certain way or you become upset
Others complain that you worry to much
Tendency to say no without first thinking about question
OCD, PTSD, eating disorders, PTSS
Responds well to St. Johns Wort, 5-HTP, and other serotonin sources
II.
1. Basal Ganglia (BG)-Location: center of brain
Sets bodys idle/emotional level
Integrates feelings and movement
Regulates fine motor balance
Suppresses unwanted motor behaviors

Enhance motivation

Problems associated with BG

Anxiety, nervousness on the mental and physical level
Panic attacks
Pessimistic- tendency to predict the worse
Conflict avoidance
Muscle tension; tremors; fine motor problems
Headaches
Low or excessive motivation
2. Deep Limbic System(DLS)Location: center of brain between BG
Structure of primary limbic system- Cingulate; Corpus collosum- connects and
integrates both hemispheres of brain; Indusium griseum; Forni;
Hypothalamus- houses bodys thermostat, regulates ANS and endocrine function
and controls the pituitary; Septal N; Orbital frontal lobe- associated with
reasoning, planning, speech, movement, emotions, and solving problems;
olfactory bulb; olfactory tract; Stria terminalis; Amygdala- involved in
memory emotion and fear; Hippocampus- important for learning and memory,
helps convert short term to permanent memories, remembering where things are
oriented in space
Sets emotional tone of the mind
Filters external events through internal states (colors emotions)
Tags events as internally important
Stores highly charged emotional memories
Modulates motivation and libido
Controls appetite and sleep cycles
Promotes Bonding
Directly processes sense of smell
Problems associated with DLS
Moodiness, irritability, clinical depression, increased negative thinking
Negative perception of events, decreased motivation
Flood of negative emotions
Appetite and sleep problems
Decreased or increased sexual responsiveness
Social isolation
1. Anterior Cingulate Gyrus (ACG) Location: Runs lengthwise deep through PFC
Allows shifting of attention
Cognitive flexibility

Adaptability
Helps mind move from idea to idea
Enable ability to see options
Helps one go with the flow; promotes cooperation

Problems associated with ACG

Worrying
Holding on to hurts from the past
Stuck on thoughts (obsession); or behaviors (compulsion)
Oppositional behavior; argumentative
Uncooperative, tendency to say no
Addictive behavior; cognitive inflexibility

In addition to the use of the above mentioned supplements it is important to utilize other tools as
well including but not limited to some form of counseling with a qualified person. This should
all be in addition to an increase in appropriate amount and level of physical fitness activities
performed on a regular basis. Breathing exercises, yoga, tai-chi, painting, walking, knitting,
journaling, visualization etc. can also be excellent tools to assist.
Vitamin and Mineral Chart

Vitamin

Function

Deficiency

Good Sources

Dietary
Reference
Intakes
(DRIs)
g=micrograms
Mg=milligrams

Prevents night
blindness.
Promotes healthy
eye function
Keeps skin, hair ,
and nails teeth
healthy
Helps ward off
bacterial infection

Loose teeth
Brittle
Hair/nails
Skin problems
Frequent
infections
Blurred vision
Fatigue

Carrots, spinach,
broccoli, bell
peppers, sweet
potatoes, apricots,
and other green,
yellow or orange
fruits and vegetables

Males 14+= 900

g/d
Females 14+=
700 g/d
Pregnancy= 770
g/d
Lactation= 1300
g/d

B-1 Thiamine

Appetite
Builds Blood
Aids in
carbohydrate
metabolism, aids
digestion.
Promotes energy
and growth.
prevents fluid
retention, and
constipation.

Weight loss
Fatique
Impaired
growth
Nervousness
Shortness of
breath
Heart problem
Constipation

Brewers yeast,
wheat germ, all
seeds/ nuts, green
leafy vegetables,
beets, potatoes

Males 14 += 1.4
mg/d
Females 14+=
1.0 mg/d

B2 Riboflavin

Aids growth and

reproduction,
alleviates eye
fatigue, promotes
healing of
inflammatory skin
conditions.

Dizziness
Dermatitis
Canker sores
Loss of hair
Poor digestion
Eye problems

Almonds, asparagus,
avocados, brewers
yeast, broccoli,
brussels, currants,
green leafy
vegetables,
mushrooms, nuts
sunflower seeds,
whole grains

Males 14+= 1.4

mg/d
Females 14+=
1.2 mg/d

B-3 Niacin

Circulation,
cholesterol levels,
dilates blood
vessels, tones
nervous system
and hormone
production

Soreness and
Cramps in
Muscles
Exhaustion
Insomnia

Broccoli, carrots,
Males= 16 mg/d
berries, green leafy
Females= 13
vegetables, nuts,
mg/d
raw peanuts,
potatoes, brown
rice, bran, sunflower
seeds, tomatoes,
Whole wheat, most
fruits

B6 Pyridoxine

Carbohydrate and
protein
metabolism
Help form red
blood cells
Proper nerve
function

Dermatitis
Dry lips
Arthritis
Hair loss
Acne
Learning
disabilities

Brewers yeast,
sunflower seeds,
wheat
germ,soybeans,
beans and lentils,
whole grains,
banana, avocado,
potatoes, tuna, and
salmon

Males 14-50=
1.3 mg/d
Males 50+ = 1.7
mg/d
Females 14-18=
1.2 mg/d
Females 19-50 =
1.3 mg/d
Females 50+=
1.5 mg/d
Pregnancy = 1.9
mg/d
Lactation = 2.0
mg/d

B-5
Pantothenic
Acid

Aids in wound
healing,
stimulates
appetite, and
vitamin
utilization.

Hair loss,
Depression
Dry itchy skin,
constipation
Kidney
problems
Low blood
sugar,
Respiratory
infection

Bran, beans, green

leafy vegetables,
mushrooms, seeds
and nuts, peas,
wheat germ, whole
grains

Males &
Females 14+= 10
mg/d

B12
Cobalamin

Proper nerve
function
Helps form red
blood cells
Builds genetic
material

Poor appetitie
Nervousness
Anemia
General
Tiredness
Leg weakness
Brain damage

Liver, clams,
oysters, seafood,
egg, cheese,
fortified cereals
( vegans may need
to supplement)

Males &
Females 14+ =
2.4 g/d
Pregnancy= 2.6
g/d
Lactation= 2.8
g/d

B13 Orotic
acid

Helps health
reproduction of
cells

Cell growth
problems
Liver trouble

Fermented foods

Raw foods and

herbs naturally
ferment in the
intestine.

B-13
Pangamic
Acid

Helps the body

use oxygen and
regulate fat
metabolism. Good
for nervous
system and
regulation of
circulation and
cholesterol.

Reduced levels
of oxygen in
blood.
Heart disease
Nerve problems

Nuts, seeds, whole

grains, brown rice

None stated

Folic Acid

DNA and RNA

synthesis
Helps form red
blood cells
Important to
growth and
development
Helps prevent
birth defect

Fatigue, Anemia
graying of hair,
digestive
problems,
paranoia,
insomnia,
memory
problems
labored
breathing

Wheat germs, beans

and beans, green
leafy vegetables,
and orange and
grapefruit juice,
whole grains.
Supplement
recommended for
pregnancy

Males &
Females 14+ =
400 g/d
Pregnancy = 600
g/d
Lactation= 500
g/d

Bioflavonoids

Assists in the
building and

Dark spots on
skin

All fruits and

vegetables, currants,

None stated

strengthening of
tissue and cells.
Prevents
hemorrhaging
relieves pains and
good for all body
systems

Eczema,
varicose veins,
hemorrhoids,
infections and
hypertension

buckwheat, kelp,
cherries, citrus fruit,
green peppers,
prunes, strawberries,
black berries,
rosehips, grapes

Vitamin F
Essential for
Essential Fatty heart, skin,
Acids
nervous system,
all mucous
membranes

Falling out of
hair
Reproductive
problems,
kidney and liver
disorders.

Spirulina and other

algaes, almonds,
corn, sunflower
seeds, soybeans,
flaxseed, borage,
hemp, seeds and
nuts.

Males &
Females= 1 g/d

Promotes healing
of cuts and
wounds
Helps resist
infection
Keeps gums
healthy
Strengthens blood
vessel walls

Slow healing
wounds,
bleeding gums,
lack of energy,
tooth loss

Citrus fruits
(oranges, grapefruit,
etc.)
Strawberries
Cantaloupe
Green and red
peppers
Broccoli

Males 14-18 =
75 mg/d
Females 14-18 =
65 mg/d
Males 19+ = 90
mg/d
Females 19+ =
75 mg/d

Choline

Regulates liver
and gallbladder,
lowers blood
pressure and aids
nerve
transmission.

Hardening of
the arteries.
Heart, kidney
and liver
problems.
Inability to
digest fats

Brewers yeast,
green leafy
vegetables, apples
legumes, soybeans,
whole grains, peas,
chickpeas, sesame
seed, mulberry,
grapes

Males &
Females= 900
mg

Inositol

Removes fat from

liver, helps lower
cholesterol, helps
form lecithin, has
a calming effect.

OCD,
depression,
anxiety, mood
swings,
constipation

Apples, oranges,
strawberries,
watermelon,
cauliflower, beets,
peanuts, grapefruit,
cabbage, cantaloupe

Males &
Females= 250
mg/d

Antioxidant
Promote skin
health
Boost immune
system

Muscle
weakness
Headaches
Fatigue

Olive oil, sunflower

oil, safflower oil
Seeds and nuts,
avocado, wheat
germs, and whole

Males & females

14+ = 15 mg/d
Lactation = 19
mg/d

Helps form red

blood cells,
muscles, and
other tissues

grains

Vitamin D

Promotes calcium
and phosphorus
absorption
Bone health
Teeth health

Kidney stones
Weak muscles
and bone
Excessive
bleeding

UV light
Cheese, eggs, milk,
margarine
Sardine and salmon
Fortified cereals

Males & females

>70 = 15 g/d or
600 IU
Male & females
>70= 20 g/d or
800 IU

Vitamin K

Blood clotting

None known

Leafy green
vegetables
( kale, swiss chard,
spinach, broccoli)
Peas and lentils
Green tea
Fortified cereals

Males & females

14-18 = 75 g/d
Males 19+ = 120
g/d
Females 19+ =
90 g/d

Calcium

Helps build strong

bones and teeth
Involved in
muscle

Muscle and
abdominal pain
Calcium kidney
stones

Milk and milk

products (yogurt.
Cheese)
Green leafy
vegetables ( kale,
spainach, and
broccoli), beans and
lentils, almonds,
fortified juice and
non-dairy milk

Males & females

14-18 = 1300
mg/d
Males & females
19-50 = 1000
mg/d
Males & females
50+ = 1200 mg/d
Pregnancy &
lactation = 1000
mg/d

Chromium

Works with
insulin for proper
glucose
metabolism

None Known

Broccoli, grape
juice, red wine,
meats, whole grains,
brewers yeast, lean
meats, egg, cheese

Males 14-40 =
35 g/d
Males 50 + = 30
g/d
Females 14-18 =
24 g/d
Females 1950 25 g/d
Females 50+ =
20 g/d
Pregnancy = 30
g/d
Lactation 45
g/d

Iron

Helps carry
oxygen to body
tissues including
muscle
Helps form red
blood cells

Liver disease
Arrhythmias

Liver, oyster, red

meat, green leafy
vegetables, tofu,
beans and lentils
fortified cereals,
liver,
Supplement during
pregnancy

Males 14-18 +11

mg/d
Males 19+ = 8
mg/d
Females 14-18 =
15 mg/d
Females 19-50=
18 mg/d
Females 50 + = 8
mg/d
Pregnancy = 27
mg/d
Lactation= 9
mg/d

Magnesium

Maintains normal
muscles, nerves
and immune
function
Bone health

Nausea and
vomiting
Low blood
pressure
Heart problems

Green leafy
vegetables, nuts
and seeds (
almonds, peanuts,
cashews), whole
grains ( wheat bran,
oats)

Males 14-18
=410 mg/d
Males 19-30 =
400 mg/d
Males 31+ = 420
mg/d
Females 14-18 =
360 mg/d
Females 19-30 =
310 mg/d
Females 31+ =
320 mg/d
Pregnancy = 350
mg/d
Lactation = 310
mg/d

Phosphorus

Works with
calcium to build
and maintain
bones and teeth
Helps convert
food to energy

Lowers blood
calcium

Dairy products
Egg yolks
Meat, poultry, fish
Legumes

Males 7 Females
14-18 = 1250
mg/d
Males & females
19 + = 700 mg/d

Potassium

Vital for muscle

contractions and
nerve
transmission
Important for
heart and kidney
function

Slower heart
beat
Kidney failure

Milk and yogurt

oranges, bananas,
avocado, and
potatoes

Males & females

19 + = 4.7 g/d
Lactation = 5.1
g/d

Helps regulate
fluid balance
Zinc

Important in
function of many
enzymes
Wound healing
Boost immune
system

Nausea and
vomiting
Abdominal pain

Oyster
Nuts and seeds(
pumpkin seeds,
pecans, brazil nuts)
whole grains, beans

Males 14+ = 11
mg/d
Females 14-18 =
9 mg/d
Pregnancy = 11
mg/d
Lactation = 12
mg/d