Depression is different from the normal emotions of sadness, apathy or discouragement. Depression is a potentially serious brain disorder. According to the University of Maryland Medical Center, depression can persist for weeks, months or years, and severely impact sleeping, eating and thinking patterns. Fortunately, depression is a treatable disease. Certain supplements may help, but if your depression is severe or persistent, consult a qualified medical professional.
Tryptophan
Tryptophan is an essential amino acid that can help increase levels of serotonin, a neurotransmitter that is involved with appetite, sleep and mood. Tryptophan, which is available from food or from supplements, is converted into 5-HTP, which in turn is converted into serotonin. Tryptophan has been used as a treatment for insomnia, seasonal affective disorder and depression. Physicians employ it as an add-on treatment to lithium in some patients with bipolar disorder. Tryptophan is naturally abundant in poultry, tuna and soybeans. According to MayoClinic.com, tryptophan should be taken with a low-protein, high-carbohydrate meal or snack in order to prevent gastrointestinal upset. The website Quackwatch reports that tryptophan supplements were once banned because it appeared to cause a serious neurological condition. The problem was later found to be due to contamination during the manufacturing process, not the supplement itself. Consult your physician before using tryptophan supplements to treat any condition.
5-HTP
Like tryptophan, 5-hydroxytryptophan, usually abbreviated as 5-HTP, can be used as a supplement raise the level of serotonin in the brain. It is not available from common food sources. The dietary supplement is produced from the seeds of Griffonia simplicifolia, a shrub native to Africa. According to the University of Maryland Medical Center, 5-HTP may be helpful in the treatment of fibromyalgia, obesity, headaches and depression. Studies of 5-HTP, however, are preliminary. More research is required before 5-HTP can be widely recommended.
Omega-3 Fatty Acids
Fish oil is an excellent source of omega-3 fatty acids, which play a crucial role in brain function. According to the Linus Pauling Institute, populations in countries and regions with high fish and seafood consumption have lower rates of depression. Fatty fish such as salmon, lake trout and sardines are abundant in omega-3 fatty acids, but liquid or capsule fish oil supplements are a good substitute. The Linus Pauling Institute suggests using fish oil supplements that are refined and deodorized. Choose a fish oil labeled as "molecularly distilled" or "pharmaceutical grade."
Folate
Folate, also known as folic acid, is one of the water-soluble B vitamins. According to an article in "Nutrition Reviews," approximately one-third of people with folate deficiencies meet the criteria for depression. In addition, people who have been diagnosed with depression are more likely to have low levels of folate in the bloodstream than people who are not depressed. Folate has been researched as an add-on for people who take pharmaceutical antidepressants. Several studies showed that folate enhanced antidepressant response rates and sped up the time it took for the antidepressant to take effect. Most multivitamins contain folate. It is also available as a single supplement, or as a component of B-vitamin supplements.
References
- "Nutrition Reviews"; Major Depressive Disorder and Nutritional Medicine; J. Sarris et al; March 2009
- Linus Pauling Institute Micronutrient Information Center: Essential Fatty Acids
- Quackwatch.com: Notes on the Tryptophan Disaster
- MayoClinic.com: Tryptophan (Oral Route)
- University of Maryland Medical Center: 5-Hydroxytryptophan (5-HTP)
- University of Maryland Medical Center: Mental Health - Depression
