1. Eat a Well-Balanced Diet With an Eye on Your Particular Needs
Before considering nutritional supplements, take a close look at your existing diet. It may be that you can eliminate depression simply by switching to a better balance of food. Carbohydrates provide energy, while the amino acids found in protein contribute to the production of serotonin in your body. Taking them both together will help your body absorb the amino acids more readily, helping to improve your overall mood. In addition, diets containing extremely low amounts of fat have been linked to depression. A little additional fat in your diet can help counter that. Talk to a nutritionist about a well-balanced diet plan and see if you can correct the imbalance before taking supplements.
2. Replenish Vitamin B
While B vitamins help to process carbs, they also improve the efficiency of your nervous system. A deficiency in B1, B2, B3, B5, B6 or B12 might be contributing to depression. You can take supplements for these vitamins to make up for the deficiency, including B-complex supplements that combine a number of them into one pill. They can cause gastrointestinal distress if you take them without eating, however, so always combine them with a sensible meal.
3. Take Folic Acid
Folic acid supplements can be taken to correct a deficiency in folate, which is another cause of depression. Medications for stomach acid can reduce the amount of folate in your body, as can birth control pills. You can find folate in B-complex supplements as well as folic acid supplements. Doctors recommend taking 400 mg a day, which can be adjusted depending upon your particular diet.
4. Add Zinc or Selenium
Most of us get enough zinc and selenium in our diets without having to add supplements, but if we don't, it can cause problems with depression. Doctors recommend 15 mg of zinc a day and about 60 micrograms of selenium for the same amount of time. Over-the-counter supplements can be used to make up any shortfall not met by your diet.
5. Use Calcium for Depression Caused by PMS
The effects of premenstrual syndrome can include bouts of depression. When taken over several months, increased amounts of calcium can alleviate that, along with other PMS symptoms such as bloating or headaches. When using calcium supplements, space your daily intake out, with two or three doses of 300 to 500 mg at a time.
