Video summary
Dr. Daniel Amen addresses the overwhelming array of supplements available for brain function, highlighting specific compounds with robust scientific backing. He identifies Omega-3 fatty acids as beneficial for mood, memory, and pain management but singles out saffron as his top recommendation. Saffron has been validated in 26 randomized controlled trials showing efficacy comparable to anti-depressants with significantly fewer side effects. Its mechanism involves increasing multiple neurotransmitters while decreasing inflammatory markers. Dr. Amen's interest was sparked by early research indicating that saffron improved both mood and sexual function, addressing a common drawback of traditional antidepressants which often diminish libido. Recent large-scale studies involving 17,000 patients further confirmed that saffron performed best as a standalone treatment for depression compared to other supplements or medications. The discussion extends to synergistic combinations where adding zinc or curcumin from turmeric to anti-depressant regimens dramatically enhances their effectiveness. Other notable mentions include SAMe (S-adenosylmethionine), which is effective for both pain and mood, particularly noted by Dr. Amen's past experience as a club promoter regarding its ability to mitigate MDMA comedowns. While 5-HTP can specifically boost serotonin levels, it was found less effective in studies than saffron. The conversation also touches on biological sex differences, noting that women possess approximately 52% less serotonin and are twice the risk for depression due to predispositions toward rumination. However, Dr. Amen cites his study of 46,000 brains showing women have superior frontal lobe function, which correlates with lower rates of incarceration compared to men, a factor influenced by both testosterone levels and reduced impulsive behavior. For anxiety and focus, L-theanine is recommended alongside Ashwagandha, the latter also offering benefits for boosting testosterone and promoting calmness. Magnesium supplementation is emphasized as a foundational step before considering psychiatric medications, with specific types chosen based on individual needs: magnesium oxide for constipation, glycinate for sleep issues, and threonate for muscle twitches. Dr. Amen advocates for methylated forms of B vitamins—specifically B6, B12, and folate—as roughly one-third of the population carries genetic polymorphisms that impair their ability to process these nutrients effectively. He shares his personal experience with four distinct genetic mutations affecting his B12 metabolism in the gut, blood, brain, and methylation pathways, leading him to switch from oral supplements to injections for improved energy levels throughout the day. Dr. Amen concludes by stressing the importance of avoiding alcohol, as it can artificially elevate red blood cell size (MCV), a key indicator he monitors closely. He reiterates that while psychiatric medications are sometimes necessary, they should not be the first line of defense when simple nutritional interventions like electrolytes and vitamins could resolve underlying issues. Many doctors lack training in these supplements, leading patients to rely on medication unnecessarily. The episode also features a promotion for Element water, which Dr. Amen uses daily for its science-backed ratio of sodium, potassium, and magnesium without sugar or artificial ingredients. This beverage is credited with reducing muscle cramps, optimizing brain health, regulating appetite, and curbing cravings, making it popular among athletes, law enforcement units like the FBI sniper teams, and other medical professionals such as Dr. Andrew Huberman and Dr. Mike Israetel.
Read the full video transcript
You mentioned some supplements there.
What I mean there is an endless list of
things that are supposed to improve
brain function. What are the ones that
are the the biggest winners from a
supplement perspective? Omega-3 fatty
acids help mood, memory,
uh, and pain. I love that. Um,
my favorite of all of them is saffron.
So the spice, the most expensive spice
in the world, has been shown in 26
randomized controlled trials to be
equally effective as anti-depressants
with fewer to virtually no side effects.
What's the mechanism it's working on? It
it seems to increase multiple
neurotransmitters and decrease
inflammatory markers. Um, and why I got
interested in saffron is
around 25 years ago, there was a study
showing it helped mood and improve
sexual function. And most of the
anti-depressants I prescribe decrease
sexual function. And that was always
something that used to really irritate
me. I'm going to help your mood and ruin
your sex relationship. And I'm like, no,
I don't like that. Um, and so I started
paying attention to it and then all this
research, brand new study out just last
week where they looked at 192 studies on
17,000 patients looking at what
supplements
worked for depression and they compared
them against anti-depressants and
saffron came out the best alone.
Interestingly, when you added zinc to
anti-dopressants,
dramatically improved their
effectiveness. That's so interesting.
When you added curcumins from turmeric
to anti-depressants, dramatically
increased its effectiveness. And so, one
of my favorites, saffron, zinc, and
curcumins for mood. They also found
Sammy
very effective for pain and mood. Um,
I've only heard that used to help you
get over MDMA comedowns. Again, you can
tell I was a club promoter for a long
time. Uh, 5HTP.
Um, not as effective in the studies as
saffron. I'd like it if I'm trying to
specifically boost serotonin. And did
you know women have 52% less serotonin
than men? I did not. Which is why if you
make them mad, they're never going to
forget it because it stimulates the part
of their brain that keeps them stuck.
Um,
and why women are at twice the risk of
depression as men, the predisposition to
rumination, to being stuck on thought
patterns. Okay. So, they also have
better frontal loes though. So, I
published a study on 46,000
brains and looking at differences
between male and female brains and women
have much better frontal lobe function
which is why they go to jail 14 times
less than men do. I would imagine the
testosterone plays a play plays a role
there as well. It does but also the lack
of forethought
risk-taking behavior. If I do this, I'm
more likely to be in a cage than if I
don't do that. Okay. Omega-3s,
saffron,
Sammy, uh, theanine. Love theanine,
especially for anxiety. Um, but it also
can help with focus. I like that. Um, I
like a good multiple vitamin, especially
that has vitamin D because low levels of
vitamin D are associated with virtually
every bad thing. Um, B6, B12, and
folate. Um,
methylated or have you not got a
preference? Methylated. Yeah. Uh,
and it's about a third of the population
has a folate genetic. Me too. And so I
take extra methylolate every day to
decrease my homoyine and decrease my
risk of heart disease. Let me give you
an interesting one. for my most recent
set of bloods tests, my uh MCV
was uh unusually high. And then I had a
a test done uh my entire genetic profile
got done toward the back end of last
year. I've got four different
polymorphisms that wreck my ability to
do B12. So, one in the gut, one in the
blood, one in the brain, and one in the
methylation pathway, something like
that. Uh so I've switched to um B12
injections uh to try and bypass all of
that and that made a a really big uh
impact. In what way? I noticed improved
energy um was the main thing that I was
having these dips in energy throughout
the day especially sort of post lunch uh
and then earlier on in on an evening.
So, I'm still working through a bunch of
stuff on an evening time, but this made
this made an impact despite the fact
that every type of different methylated
B12 B6 vitamin under the sun, but when
you've got this series of different sort
of hurdles that you need to jump over,
uh, and when you think it's got to the
stage where your uh, the size of your
red blood cells is actually being
manipulated by this, think, huh, yeah, I
should probably pay attention to that.
Any alcohol? No, never. because
sometimes that'll give you big red blood
cells. It's one of the first things that
I see. Um,
but that's not it.
What else have we not gone through from
that? Omega-3s, saffron, sami, uh,
ashwagandha. I like ashwagandha. It
actually helps boost testosterone
levels. Um, and can sort of calm you
down. Uh, magnesium I think. Have you
got a preferred type? Depends on what
we're using it for. If you're
constipated oxide, if you can't sleep,
glycinate.
It's because you have muscle twitches,
torate. Um, but many people are
magnesium deficient. And it's like,
let's do the simple things before you go
to the psychiatric medications. That
doesn't mean you won't use the
psychiatric medications, but it
shouldn't be the first thing, but most
doctors, they get no training in
supplements, and so it's the medication
that keeps you coming back. Before we
continue, you've probably heard me talk
about Element before, and that's because
I'm frankly dependent on it. For the
last 3 years, I've started every morning
with Element. element contains a
sciencebacked electrolyte ratio of
sodium, potassium, and magnesium with no
sugar, no gluten or artificial
ingredients or any other BS. It plays a
huge role in reducing muscle cramps and
fatigue while optimizing brain health,
regulating appetite, and curbing
cravings. That's why it's used by
everyone from Dr. Andrew Hubman to Dr.
Mike Israel, Olympic athletes and FBI
sniper teams, and me. This orange flavor
in a cold glass of water tastes like a
beautiful salty sweet orangey nectar.
And there's a no questions asked refund
policy. And you don't even need to
return the box if you don't like it.
That's how confident they are that you
love it. Plus, they offer free shipping
in the US. And you can get a free sample
pack of all eight flavors with your
first purchase by going to the link in
the description below or heading to
drinklnt.com/modernwisdom.
That's drinklmnt.com/modernwisdom.
Thank you very much for tuning in. If
you enjoyed that clip, the full episode
is available right here.
[Music]