S-adenosylmethionine (SAMe) – the power compound for your mental and physical balance in winter and on long car journeys
Every year... Does this sound familiar? You're driving to visit your family for Christmas or on a long journey to your well-deserved winter vacation. The trunk is full, the skis are on the roof, the child seats are installed, the playlist is playing, but despite the anticipation of the vacation, your mood quickly hits rock bottom? Long car trips, a lot of planning in advance, the gloomy winter itself, or simply a stressful everyday life can drain our energy reserves and our composure.
Wouldn't it be nice if the body had a little mood support on board to help us stay relaxed and mentally balanced? This is where S-adenosyl methionine (SAMe or SAM-e) comes in, a compound produced naturally in the body that can be a real all-rounder for our well-being, especially in the cold season [1].
SAMe – more about the all-rounder in metabolism
SAMe is produced in our bodies, mainly in the liver, from the amino acid methionine and our cellular energy carrier adenosine triphosphate (ATP). It is not a substance that is new to your organism, but rather an essential building block for hundreds of biochemical processes [2, 3].
The most important job of the amino acid compound SAMe is its role as a "methyl group donor." Think of SAMe as a tiny delivery truck that delivers elementary "packages" (the methyl groups) to the right places in the body. This so-called methylation is vital and affects various areas:
Cell communication (mood & energy): SAMe influences the production and metabolism of important messenger substances (neurotransmitters) in the brain, such as serotonin, adrenaline, and histamine. By supporting these communication pathways in the body, SAMe can contribute to general mental well-being and promote a balanced mood [5].
Cell protection (liver & detoxification): SAMe is a crucial precursor for the formation of cysteine, which in turn is a basic building block for glutathione. Glutathione is considered the most important antioxidant in our body. It can help reduce inflammation, protect cells from oxidative stress, and plays a central role in natural detoxification processes, especially in the liver [5].
Structural development (joints): SAMe is involved in the synthesis of proteoglycans, which are essential for the development and maintenance of cartilage and connective tissue. In this way, it can indirectly support joint health [5].
In short, SAMe supports essential metabolic processes that are important for mood, energy, and liver function and can help support physical and mental well-being.
Supplementing with SAMe may be beneficial
We have seen that SAMe is an indispensable player in processes such as mood (neurotransmitters) and cell protection (glutathione). But if the body can produce it itself, why would supplementation be useful?
Occurrence and production of SAMe
In fact, the finished compound S-adenosyl methionine is hardly found in food itself. Most of the SAMe required is produced by the body itself, mainly in the liver, using energy from the essential amino acid methionine. This is also the crux of the matter: the production of SAMe is directly dependent on the availability of the starting material L-methionine [2].
When methionine requirements may be increased
Since methionine is an important starting material, supplementation can be beneficial during phases when the demand for methionine is potentially higher. Methionine is mainly found in protein-rich animal sources. Therefore, a vegetarian or vegan diet can lead to a lower intake of this essential amino acid.
In addition, periods of stress and increased physical or metabolic stress, such as growth, high levels of physical activity, or increased demands on liver detoxification, can increase the need for methionine [7].
Foods that contain S-adenosylmethionine
In fact, the compound S-adenosylmethionine (SAMe) is rarely found in food itself. It is primarily found in meat, fish, eggs, and dairy products, but plant sources such as nuts, legumes, and whole grains also contain the amino acid compound.
Since the content of direct SAMe in food is very low compared to the doses studied therapeutically, it can be supplemented in capsule form for targeted support if the intake of the precursor is limited or the requirement is increased [2].
The use of SAMe
S-adenosylmethionine is usually taken orally every day, in the form of tablets or capsules. It can be taken on an empty stomach or with a meal. Some people prefer to take the capsules with a meal to avoid possible gastrointestinal discomfort that may occur when taken on an empty stomach. Others prefer to take the supplement on an empty stomach to allow for faster absorption [5].
It is generally recommended to take the capsules at regular intervals, for example daily [6]. However, the dose, frequency, and duration of use depend on the specific indication and the preparation used. It is therefore important that you follow the manufacturer's instructions and your doctor's recommendations when taking capsules containing SAMe.
Why SAMe can be particularly relevant in winter
Do you suffer from the darkness during the cold season? Then you are already aware of the immense importance of SAMe in winter: its role in neurotransmitter metabolism, which is influenced by the seasonal lack of light, should not be underestimated [5].
During the dark months of the year, many people experience a decline in mood and energy, which is often due to reduced serotonin production. S-adenosylmethionine helps by promoting the formation of important mood-regulating neurotransmitters, which can help alleviate depressive moods, listlessness, or the so-called winter blues, and stabilize mood [7].
By promoting a balanced serotonin and melatonin level, SAMe can make a significant contribution to supporting emotional balance and the natural daily rhythm, even when there is little daylight. This can provide greater balance and well-being, especially during long car journeys, when fatigue and low moods often occur [7].
Cold weather and lack of exercise have another effect: joint problems such as osteoarthritis often become more noticeable. Falling temperatures and winter inactivity can put additional strain on the joints and cause noticeably more discomfort. SAMe can help here thanks to its anti-inflammatory properties and by supporting the formation of proteoglycans, which are essential building blocks for healthy cartilage [7].
Reach your destination feeling relaxed – your feel-good itinerary for long car journeys in winter
Whether you are planning a road trip or simply want to get through the winter routine, supporting your body's own processes is the key to your well-being. SAMe plays a role in this by supporting neurotransmitters, but it is the overall plan that makes the difference. This is especially true on long car journeys. That's why we've put together these tips for your feel-good itinerary for relaxed travel:
1. Take a break
Plan a fixed break of at least 15 to 20 minutes every two hours. This is the ideal time to take your focus off driving, get some exercise, and activate your circulation. This prevents fatigue and helps to keep your attention and cognitive functions sharp.
2. Boost your hydration
Drink water or unsweetened teas regularly. Even mild dehydration can lead to headaches and poor concentration. Avoid sugary soft drinks, which only provide short-term energy.
3. Use the activating 3-minute exercise routine
Use your break for short, effective exercises that stimulate blood circulation:
• Shoulder circles: Large circles, slowly, forwards and backwards, to relieve neck and shoulder tension caused by steering and sitting for long periods.
• Deep breathing: Three to five slow, deep breaths (abdominal breathing) help to calm the nervous system and clear your head.
• Stretching: Loosely stretching your arms above your head and bending forward slightly relaxes your spine.
4. Opt for light snacks for steady energy
Pack light snacks such as nuts, fruit (e.g., bananas, apples), or yogurt. These provide complex carbohydrates and healthy fats, which cause blood sugar levels to rise slowly and thus ensure a constant supply of energy without the feeling of heaviness that can lead to fatigue after high-fat meals. This helps you stay mentally alert.
Together with a conscious lifestyle, SAMe can help keep your inner attitude positive during the dark season and make the journey a relaxing part of your trip, not a reason for bad moods.
FAQ – Frequently asked questions about S-adenosyl methionine (SAMe)
How is SAMe dosed?
The recommended dosage varies depending on the indication and individual response. It is advisable to start with a lower mg dose and increase the dose gradually to minimize unwanted reactions [4]. It is always important to follow the manufacturer's dosage recommendations or seek advice from a doctor or pharmacist [1].
What are the possible side effects of taking SAMe?
S-adenosylmethionine is generally considered safe when taken in moderate doses. However, it can cause some side effects, such as nausea, diarrhea, headaches, and dizziness. It can also lower blood pressure and cause insomnia in some people. To minimize this risk, it should not be taken together with antidepressants or other medications that increase serotonin levels in the brain, as this can lead to serotonin overload [3].
Can SAMe interact with other medications?
Yes, it can interact with other medications. For example, it can increase the effect of antidepressants and should therefore not be taken together with medications in this category. In addition, it can reduce the effectiveness of blood thinners and should therefore not be taken with these medications unless recommended by a healthcare professional [3]. The effectiveness of the anti-Parkinson's drug L-Dopa may also be impaired. Therefore, it should only be used in Parkinson's patients under careful supervision [5].
How long should you take dietary supplements containing SAMe?
The duration of use of dietary supplements containing this ingredient depends on the type of condition for which it is being used. For successful treatment, it is important to follow the recommended dosage and not to increase the dosage on your own. Long-term treatment should only be carried out under medical supervision [3]. However, there are no clear guidelines for the duration of use, and it is recommended that patients consult their doctor in this regard.
Can SAMe help in the treatment of anxiety and depression?
One study has shown that taking SAMe capsules together with selective serotonin reuptake inhibitors (SSRIs) can be effective in the treatment of generalized anxiety disorders [4]. It is believed that it can regulate neurotransmitters in the brain and thus reduce anxiety [2].
Some studies also suggest that S-adenosylmethionine may help in the treatment of depression [4]. A meta-analysis of 25 studies with a total of 2,539 participants found that it was just as effective as antidepressants and had fewer side effects [4].
Can SAMe help with joint pain?
Yes, S-adenosylmethionine can help with joint pain. There are several studies that show it can be effective in relieving joint pain, especially in cases of osteoarthritis [4, 2]. It can reduce inflammation and promote the production of cartilage and synovial fluid, which can lead to relief from joint pain. However, further research is needed to investigate the exact effects on joint pain [1].
Can SAMe help with liver disease?
It is believed that the substance promotes the regeneration of liver cells and improves the detoxification function of the liver. Studies have shown that it can be effective in treating liver diseases such as cirrhosis and inflammation [2]. However, it is important that patients with liver disease only take capsules containing this ingredient under medical supervision, as it may be contraindicated in severe liver disease [3].
Is SAMe also suitable for animals?
Yes, it is also suitable for animals and is often used as a supplement for dogs and cats. It can be used for joint pain, liver problems, and other conditions. However, it is important to observe the correct dosage and application and to consult a veterinarian if necessary [2].
When should SAMe not be taken?
It should not be taken during pregnancy or breastfeeding, as there is insufficient information available on its safety in these circumstances [1]. There is also evidence that it can worsen the symptoms of Parkinson's disease and sometimes lead to deterioration in people suffering from bipolar disorder [3]. The substance is also not recommended for children under the age of 18, as there are insufficient studies on the long-term effects of the ingredient on children [2].
Overall, S-adenosyl methionine can be a promising addition to your health routine, but it is important to be aware of the potential risks and interactions and always seek the advice of your doctor before taking any new supplement.
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Sources
[1] https://www.nccih.nih.gov/sadenosyllmethionine-same-in-depth
[2] https://www.medica-apotheke-kiel.de/l-methionin
[3] https://www.msdmanuals.com/s-adenosyl-l-methionine
[4] https://archive.ahrq.gov/samesum.pdf
[5] https://www.mikronaehrstoffcoach.com/micronutrient.same
[6] https://www.vitalstoff-lexikon.de/Risikogruppen
[7] https://www.vitamindoctor.com/s-adenosyl-methionin