According to the American Psychiatric Association, nearly one in 10 adults each year suffers from depression. It can affect people of all ages, but usually first emerges in the late teens to early adulthood. Depression is different from grief and sadness, which are normal responses to losses and stressful situations. Depression is a brain disorder which when untreated can last months or years. Some foods and supplements may help. Consult your physician if your depression is persistent or severe.
Folate
Folate is a water-soluble B vitamin that is abundant in green leafy vegetables including collard greens, romaine lettuce and spinach. In fact, the name "folate" is derived from the word "foliage." Lentils, garbanzo beans and orange juice from concentrate are also good sources. According to an article in "Nutrition Reviews," people with depression are more likely to have low serum levels of folate than people who are not depressed. Additionally, one-third of people with folate deficiencies are affected by depression. Several studies have demonstrated that folate can enhance responses to antidepressants and speed up the time it takes for these medications to take effect. If you do not eat many folate-rich foods, you can get an adequate supply from a multivitamin or from a B-complex supplement.
Tryptophan
Tryptophan is involved with the production of serotonin. It has been used to treat seasonal affective disorder, the inability to sleep and symptoms of depression. It is sometimes used as as an add-on to lithium in patients who have bipolar disorder. Shrimp, soybeans, poultry, tofu, sardines and spinach are great ways to get more of this essential amino acid in your diet. It is also sold as a dietary supplement. According to the Mayo Clinic, tryptophan supplements should be taken with a carbohydrate-rich meal or snack that is low in protein to prevent gastrointestinal distress. Tryptophan supplements were once banned because some people who took it them came down with a rare neurological disorder. The problem was later traced to contaminants from one particular manufacturer and not from tryptophan itself. However, some people remain wary about tryptophan supplements. A high intake of tryptophan from food has not been associated with any symptoms of toxicity.
Omega-3 Fatty Acids
Growing evidence suggests that omega-3 fatty acids may help with depression and a long list of other conditions from cardiovascular disease to arthritis. Fatty fish like mackerel, salmon and sardines have the highest levels of omega-3 fatty acids. In fact, people in countries and regions that consume large quantities of seafood and fish tend to have a lower rate of depression than people in places where seafood is less popular. According to Dr. Marlene Freeman, Harvard Medical School psychiatrist, the mechanism by which omega-3 fatty acids help with depression is still not completely understood. These fatty acids may reduce the inflammation that interferes with neurotransmitters that govern mood. Omega-3 rich fish oil, widely available in liquid or capsule form, is a good substitute for people who do not consume much fish. It is available in liquid or capsule form. Most people tolerate omega-3 fish oils without side effects, but they sometimes can cause gastrointestinal distress. See your physician if you have questions about their use.
References
- "Annals of Clinical Psychiatry;" Omega-3 Fatty Acids in Psychiatry: a Review; M. Freeman; Sept. 2000
- Mayo Clinic: Tryptophan
- "Nutrition Reviews;" Major Depressive Disorder and Nutritional Medicine; J. Sarris et al; March 2009
- American Psychiatric Association: Healthy Minds: Depression
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