A Supplement To Rival St. John’s Wort Against Depression

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Do You Feel The SAMe?

S-Adeonsyl-L-Methionone (SAMe) is a chemical found naturally in the body, and/but enjoyed widely as a supplement. The main reasons people take it are:

  • Improve mood (antidepressant effect)
  • Improve joints (reduce osteoarthritis symptoms)
  • Improve liver (detoxifying effect)

Let’s see what the science says for each of those claims…

Does it improve mood?

It seems to perform comparably to St. John’s Wort (which is good; it performs comparably to Prozac).

Best of all, it does this with fewer contraindications (St. John’s Wort has so many contraindications).

Here’s how they stack up:

St. John’s wort and S-Adenosyl Methionine as “natural” alternatives to conventional antidepressants in the era of the suicidality boxed warning: what is the evidence for clinically relevant benefit?

This looks very promising, though it’d be nice to see a larger body of research, to be sure.

Does it reduce osteoarthritis symptoms?

The good news: it performs comparably to ibuprofen, with fewer side effects!

The bad news: it also performs comparably to placebo!

Read into that what you will about ibuprofen’s usefulness vs OA symptoms.

Read all about it:

S-Adenosylmethionine for osteoarthritis of the knee or hip

If you were hoping for something for OA or similar symptoms, you might like our previous main features:

Does it help against liver disease?

According to adverts for SAMe: absolutely!

According to science: we don’t know

The science for this is so weak that it’d be unworthy of mention if it weren’t for the fact that SAMe is so widely sold as good against hepatotoxicity.

To be clear: maybe it really is great! Science hasn’t yet disproved its usefulness either.

It is popularly assumed to be beneficial due to there being an association between lower levels of SAMe in the body (remember, it is also produced inside our bodies) and development of liver disease, especially cholestasis.

Here’s an example of what pretty much every study we found was like (inconclusive research based mostly on mice):

S-adenosylmethionine in liver health, injury, and cancer

For other options for liver health, consider:

How To Unfatty A Fatty Liver

Is it safe?

Safety trials have been done ranging from 3 months to 2 years, with no serious side effects coming to light. So, it appears quite safe.

That said, as with anything, there are contraindications, such as:

  • if you have bipolar disorder, skip this unless directed by your health care provider, because it may worsen the symptoms of mania
  • if you are on SSRIs or other serotonergic drugs, it may interact with those
  • if you are immunocompromised, you might want to skip it can increase the risk of P. carinii growth in such cases

As always, do speak with your doctor/pharmacist for personalized advice.

Summary

SAMe’s evidence-based qualities seem to stack up as follows:

  • Against depression: good
  • Against osteoarthritis: weak
  • Against liver disease: unknown

As for safety, it has been found quite safe for most people.

Where can I get it?

We don’t sell it, but here is an example product on Amazon, for your convenience

Enjoy!

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  • Why You Should Diversify Your Nuts!

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    Time to go nuts for nuts!

    Nuts, in popular perception, range from “basically the healthiest food anyone can eat” to “basically high calorie salty snacks”. And, they can be either!

    Some notes, then:

    • Raw is generally better that not
    • Dry roasted is generally better than the kind with added oils
    • Added salt is neither necessary nor good

    Quick tip: if “roasted salted” are the cheapest or most convenient to buy, you can at least mitigate that by soaking them in warm water for 5 minutes, before rinsing and (if you don’t want wet nuts) drying.

    You may be wondering: who does want wet nuts? And the answer is, if for example you’re making a delicious cashew and chickpea balti, the fact you didn’t dry them before throwing them in won’t make a difference.

    Now, let’s do a quick run-down; we don’t usually do “listicles” but it seemed a good format here, so we’ve picked a top 5 for nutritional potency:

    Almonds

    We may have a bias. We accept it. But almonds are also one of the healthiest nuts around, and generally considered by most popular metrics the healthiest.

    Not only are they high in protein, healthy fat, fiber, vitamins, and minerals, but they’re even a natural prebiotic that increases the populations of healthy gut bacteria, while simultaneously keeping down the populations of gut pathogens—what more can we ask of a nut?

    Read more: Prebiotic effects of almonds and almond skins on intestinal microbiota in healthy adult humans

    Pistachios

    Not only are these super tasty and fun to eat (and mindful eating is all but guaranteed, as shelling them by hand slows us down and makes us more likely to eat them one at a time rather than by the handful), but also they contain lots of nutrients and are lower in calories than most nuts, so they’re a great option for anyone who’d like to eat more nuts but is doing a calorie-controlled diet and doesn’t want to have half a day’s calories in a tiny dish of nuts.

    See: Effects of Pistachio Consumption in a Behavioral Weight Loss Intervention on Weight Change, Cardiometabolic Factors, and Dietary Intake

    Walnuts

    Popularly associated with brain health (perhaps easy to remember because of their appearance), they really are good for the brain:

    Check it out: Beneficial Effects of Walnuts on Cognition and Brain Health

    Cashews

    A personal favorite of this writer for their versatility in cooking, food prep, or just as a snack, they also do wonders for metabolic health:

    Learn more: The Effect of Cashew Nut on Cardiovascular Risk Factors and Blood Pressure: A Systematic Review and Meta-analysis

    Brazil nuts

    The most exciting thing about these nuts is that they’re an incredibly potent source of selenium, which is important not just for hair/skin/nails as popularly marketed, but also for thyroid hormone production and DNA synthesis.

    But don’t eat too many, because selenium is definitely one of those “you can have too much of a good thing” nutrients, and selenium poisoning can make your hair (however beautiful and shiny it got because of the selenium) fall out if you take too much.

    Know the numbers: Brazil nuts and selenium—health benefits and risks

    Bottom line on nuts:

    • Nuts are a great and healthful part of almost anyone’s diet
      • Obviously, if you have a nut allergy, then we’re sorry; this one won’t have helped you so much
    • Almonds are one of the most healthful nuts out there
    • Brazil nuts are incredibly potent, to the point where moderation is recommended
    • A handful of mixed nuts per day is a very respectable option—when it comes to food and health, diversity is almost always good!

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  • The Autoimmune Cure – by Dr. Sara Gottfried

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We’ve featured Dr. Gottfried before, as well as another of her books (“Younger”), and this one’s a little different, and on the one hand very specific, while on the other hand affecting a lot of people.

    You may be thinking, upon reading the subtitle, “this sounds like Dr. Gabor Maté’s ideas” (per: “When The Body Says No”), and 1) you’d be right, and 2) Dr. Gottfried does credit him in the introduction and refers back to his work periodically later.

    What she adds to this, and what makes this book a worthwhile read in addition to Dr. Maté’s, is looking clinically at the interactions of the immune system and nervous system, but also the endocrine system (Dr. Gottfried’s specialty) and the gut.

    Another thing she adds is more of a focus on what she writes about as “little-t trauma”, which is the kind of smaller, yet often cumulative, traumas that often eventually add up over time to present as C-PTSD.

    While “stress increases inflammation” is not a novel idea, Dr. Gottfried takes it further, and looks at a wealth of clinical evidence to demonstrate the series of events that, if oversimplified, seem unbelievable, such as “you had a bad relationship and now you have lupus”—showing evidence for each step in the snowballing process.

    The style is a bit more clinical than most pop-science, but still written to be accessible to laypersons. This means that for most of us, it might not be the quickest read, but it will be an informative and enlightening one.

    In terms of practical use (and living up to its subtitle promise of “cure”), this book does also cover all sorts of potential remedial approaches, from the obvious (diet, sleep, supplements, meditation, etc) to the less obvious (ketamine, psilocybin, MDMA, etc), covering the evidence so far as well as the pros and cons.

    Bottom line: if you have or suspect you may have an autoimmune problem, and/or would just like to nip the risk of such in the bud (especially bearing in mind that the same things cause neuroinflammation and thus, putatively, depression and dementia too), then this is one for you.

    Click here to check out the Autoimmune Cure, and take care of your body and mind!

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  • Psychedelics and Psychotherapy – Edited by Dr. Tim Read & Maria Papaspyrou

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    A quick note on authorship, first: this book is edited by the psychiatrist and psychotherapist credited above, but after the introductory section, the rest of the chapters are written by experts on the individual topics.As such, the style will vary somewhat, from chapter to chapter.

    What this book isn’t: “try drugs and feel better!”

    Rather, the book explores the various ways in which assorted drugs can help people to—even if just briefly—shed things they didn’t know they were carrying, or otherwise couldn’t put down, and access parts of themselves they otherwise couldn’t.

    We also get to read a lot about the different roles the facilitator can play in guiding the therapeutic process, and what can be expected out of each kind of experience. This varies a lot from one drug to another, so it makes for very worthwhile reading, if that’s something you might consider pursuing. Knowledge makes for much more informed choices!

    Bottom line: if you’re curious about the therapeutic potential of psychedelics, and want a reference that’s more personal than dry clinical studies, but still more “safe and removed” than diving in by yourself, this is the book for you.

    Click here to check out Psychedelics and Psychotherapy, and expand your understanding!

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  • The Case Against Sugar – by Gary Taubes

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We generally already know that sugar is bad for the health. Most people don’t know how bad.

    Taubes makes, as the title goes, “the case against sugar”. Implicated in everything from metabolic syndrome to cancer to Alzheimer’s, sugar is ruinous to the health.

    It’s hard to review this book without making a comparison to William Duffy’s 1975 bestseller, “Sugar Blues“. Stylistically it’s very similar, and the general gist is certainly the same.

    However! Where this book beats Sugar Blues is in content; Duffy’s book often makes bold claims without scientific backing. Some of those claims didn’t stand the test of time and are now disproven. Instead, Taubes’ book leans on actual up-to-date science, and talks more about what we actually know, than what we imagine.

    If this book has a weak point, it’s when it veers away from its main topic and starts talking about, for example, saturated fat. In this side-topic, the book makes some good points, but is less well-considered, cherry-picks data, and lacks nuance.

    On its main topic, though, the investigation of sugar, it is rather more thorough.

    Bottom line: if you want a next-level motivation to reduce or eliminate dietary sugar, this book may certainly provide that.

    Click here to check out The Case Against Sugar and reduce a lot of your health risks!

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  • Ovarian cancer is hard to detect. Focusing on these 4 symptoms can help with diagnosis

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Ovarian cancers are often found when they are already advanced and hard to treat.

    Researchers have long believed this was because women first experienced symptoms when ovarian cancer was already well-established. Symptoms can also be hard to identify as they’re vague and similar to other conditions.

    But a new study shows promising signs ovarian cancer can be detected in its early stages. The study targeted women with four specific symptoms – bloating, abdominal pain, needing to pee frequently, and feeling full quickly – and put them on a fast track to see a specialist.

    As a result, even the most aggressive forms of ovarian cancer could be detected in their early stages.

    So what did the study find? And what could it mean for detecting – and treating – ovarian cancer more quickly?

    Ground Picture/Shutterstock

    Why is ovarian cancer hard to detect early?

    Ovarian cancer cannot be detected via cervical cancer screening (which used to be called a pap smear) and pelvic exams aren’t useful as a screening test.

    Current Australian guidelines recommend women get tested for ovarian cancer if they have symptoms for more than a month. But many of the symptoms – such as tiredness, constipation and changes in menstruation – are vague and overlap with other common illnesses.

    This makes early detection a challenge. But it is crucial – a woman’s chances of surviving ovarian cancer are associated with how advanced the cancer is when she is diagnosed.

    If the cancer is still confined to the original site with no spread, the five-year survival rate is 92%. But over half of women diagnosed with ovarian cancer first present when the cancer has already metastatised, meaning it has spread to other parts of the body.

    If the cancer has spread to nearby lymph nodes, the survival rate is reduced to 72%. If the cancer has already metastasised and spread to distant sites at the time of diagnosis, the rate is only 31%.

    There are mixed findings on whether detecting ovarian cancer earlier leads to better survival rates. For example, a trial in the UK that screened more than 200,000 women failed to reduce deaths.

    That study screened the general public, rather than relying on self-reported symptoms. The new study suggests asking women to look for specific symptoms can lead to earlier diagnosis, meaning treatment can start more quickly.

    What did the new study look at?

    Between June 2015 and July 2022, the researchers recruited 2,596 women aged between 16 and 90 from 24 hospitals across the UK.

    They were asked to monitor for these four symptoms:

    • persistent abdominal distension (women often refer to this as bloating)
    • feeling full shortly after starting to eat and/or loss of appetite
    • pelvic or abdominal pain (which can feel like indigestion)
    • needing to urinate urgently or more often.

    Women who reported at least one of four symptoms persistently or frequently were put on a fast-track pathway. That means they were sent to see a gynaecologist within two weeks. The fast track pathway has been used in the UK since 2011, but is not specifically part of Australia’s guidelines.

    Some 1,741 participants were put on this fast track. First, they did a blood test that measured the cancer antigen 125 (CA125). If a woman’s CA125 level was abnormal, she was sent to do a internal vaginal ultrasound.

    What did they find?

    The study indicates this process is better at detecting ovarian cancer than general screening of people who don’t have symptoms. Some 12% of women on the fast-track pathway were diagnosed with some kind of ovarian cancer.

    A total of 6.8% of fast-tracked patients were diagnosed with high-grade serous ovarian cancer. It is the most aggressive form of cancer and responsible for 90% of ovarian cancer deaths.

    Out of those women with the most aggressive form, one in four were diagnosed when the cancer was still in its early stages. That is important because it allowed treatment of the most lethal cancer before it had spread significantly through the body.

    There were some promising signs in treating those with this aggressive form. The majority (95%) had surgery and three quarters (77%) had chemotherapy. Complete cytoreduction – meaning all of the cancer appears to have been removed – was achieved in six women out of ten (61%).

    It’s a promising sign that there may be ways to “catch” and target ovarian cancer before it is well-established in the body.

    What does this mean for detection?

    The study’s findings suggest this method of early testing and referral for the symptoms leads to earlier detection of ovarian cancer. This may also improve outcomes, although the study did not track survival rates.

    It also points to the importance of public awareness about symptoms.

    Clinicians should be able to recognise all of the ways ovarian cancer can present, including vague symptoms like general fatigue.

    But empowering members of the general public to recognise a narrower set of four symptoms can help trigger testing, detection and treatment of ovarian cancer earlier than we thought.

    This could also save GPs advising every woman who has general tiredness or constipation to undergo an ovarian cancer test, making testing and treatment more targeted and efficient.

    Many women remain unaware of the symptoms of ovarian cancer. This study shows recognising them may help early detection and treatment.

    Jenny Doust, Clinical Professorial Research Fellow, Australian Women and Girls’ Health Research Centre, The University of Queensland

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Thai Green Curry With Crispy Tofu Balls

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Diversity is key here, with a wide range of mostly plants, offering an even wider range of phytochemical benefits:

    You will need

    • 7 oz firm tofu
    • 1 oz cashew nuts (don’t soak them)
    • 1 tbsp nutritional yeast
    • 1 tsp turmeric
    • 4 scallions, sliced
    • 7 oz mangetout
    • 7 oz fermented red cabbage (i.e., from a jar)
    • 1 cup coconut milk
    • Juice of ½ lime
    • 2 tsp light soy sauce
    • 1 handful fresh cilantro, or if you have the “cilantro tastes like soap” gene, then parsley
    • 1 handful fresh basil
    • 1 green chili, chopped (multiply per heat preference)
    • 1″ piece fresh ginger, roughly chopped
    • ¼ bulb garlic, crushed
    • 1 tsp red chili flakes
    • 1 tsp black pepper, coarse ground
    • ½ tsp MSG or 1 tsp low-sodium salt
    • Avocado oil for frying
    • Recommended, to serve: lime wedges
    • Recommended, to serve: your carbohydrate of choice, such as soba noodles or perhaps our Tasty Versatile Rice.

    Method

    (we suggest you read everything at least once before doing anything)

    1) Heat the oven to 350℉ / 180℃, and bake the cashews on a baking tray for about 8 minutes until lightly toasted. Remove from the oven and allow to cool a little.

    2) Combine the nuts, tofu, nutritional yeast, turmeric, and scallions in a food processor, and process until the ingredients begin to clump together. Shape into about 20 small balls.

    3) Heat some oil in a skillet and fry the tofu balls, jiggling frequently to get all sides; it should take about 5 minutes to see them lightly browned. Set aside.

    4) Combine the coconut milk, lime juice, soy sauce, cilantro/parsley, basil, scallions, green chili, ginger, garlic, and MSG/salt in a high-speed blender, and blend until a smooth liquid.

    5) Transfer the liquid to a saucepan, and bring to the boil. Reduce the heat, add the mangetout, and simmer for about 5 minutes to reduce slightly. Stir in the red chili flakes and black pepper.

    6) Serve with your preferred carbohydrate, adding the fermented red cabbage and the crispy tofu balls you set aside, along with any garnish you might like to add.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    *but not MSG or salt, as while they may in culinary terms get lumped in with spices, they are of course not plants. Nor is nutritional yeast (nor any other yeast, for that matter). However, mushrooms (not seen in this recipe, though to be honest they would be a respectable addition) would get included for a whole point per mushroom type, since while they are not technically plants but fungi, the nutritional profile is plantlike.

    Take care!

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