Moods can be influenced by events, situations, biology and seasons. When sadness and depression interfere with daily living, it's time to seek treatment. Treatment should be advised by a professional. Options include counseling, medication and mood-lifting supplements.
St. John's Wort
St. John’s wort, also known as hypericum and goat weed, is a plant whose medicinal use dates as far back as ancient Greece. The yellow, flowering tops are used in teas and pills. The Centre for Complementary Medicine Research, Technical University Munich, in Munich, Germany, evaluated numerous studies and determined that St. John’s wort is as effective as antidepressant medication but with fewer side effects. A long-term study published in “Phytomedicine,” April 2009, reported that the plant is a safe and effective treatment for mild to moderate depression over long periods. Do not use St. John’s wort for severe depression.
SAMe
SAMe isn’t a plant, hormone or enzyme. It's a naturally occurring substance in our body that plays important roles in supporting the immune system, maintaining cell membranes and influencing brain chemicals. In 2004, the AIDS Community Research Initiative of America studied the effect of SAMe on patients with major depressive disorder and concluded that there was a significant reduction in depressive symptoms throughout the eight-week study. The evidence to support SAMe supplementation for depression was reviewed by the Department of Psychiatry at Harvard Medical School in 2009, which concluded that SAMe may be a useful treatment but further controlled studies are needed. If you're taking antidepressants, speak to your doctor before adding SAMe.
Omega-3
Omega-3 refers to long-chain, essential fatty acids found in fish and nuts. Omega-3s are not produced in the body and must be obtained from foods or supplements. The Department of Applied Health Sciences at the University of Pavia, Pavia, Italy, studied elderly women in 2010 to determine the effects of omega-3 versus placebo on depressive symptoms. Results showed that the supplementation of omega-3 was effective for improving the quality of life of depressed patients. Federal University of Rio de Janeiro systematically reviewed studies of omega-3 and depression and found that of 19 studies, 13 showed significant improvement in depression. Omega-3 supplementation may increase the risk of bleeding and should not be combined with blood thinners such as Coumadin.
5-HTP
5-HTP is a chemical made in the body from tryptophan and converted into serotonin. This process has a positive effect on mood. 5-HTP is not present in foods, and consuming foods high in tryptophan doesn't increase 5-HTP levels much. Supplements are made from an African plant, Griffonia simplicifolia. Timothy Birdsall, a naturopathic doctor, concluded in the August 1998 Alternative Medicine Review, that 5-HTP is well absorbed, increases serotonin and is effective in treating a wide variety of conditions, including depression. Consult your doctor before starting alternative or complementary treatments for depression.
References
- Pubmed: "Cochrane Database of Systematic Reviews": St John's wort for major depression.
- Pubmed: "Pytomedicine": Long-term effects of St. John's wort (Hypericum perforatum) treatment: a 1-year safety study in mild to moderate depression.
- Pubmed: "Journal of Clinical Psychiatry": Evidence for S-adenosyl-L-methionine (SAM-e) for the treatment of major depressive disorder.
- Pubmed: "BMC Psychiatry": S-adenosylmethionine (SAM-e) for the treatment of depression in people living with HIV/AIDS.
- Pubmed: "Phytomedicine": Treating depression comorbid with anxiety--results of an open, practice-oriented study with St John's wort WS 5572 and valerian extract in high doses.
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