Depression is a serious illness that should not be confused with the normal sadness that accompanies grief, loss and other inevitable life challenges. According to the U.S. National Library of Medicine, depression impacts over 20 million people nationwide. It often surfaces between the ages of 15 and 30 but can affect people of all ages. Certain supplements may help, but depression that is severe or persistent should be evaluated by a qualified medical professional.
St. John's Wort
St. John's wort, also called hypericum or goatweed, is a yellow, flowering plant commonly used to treat anxiety, seasonal affective disorder and depression. According to the Sloan-Kettering Cancer Center, a number of research studies have shown that this dietary supplement is just as effective as certain pharmaceutical antidepressants in relieving mild-to-moderate depression. While it is generally well tolerated, St. John's wort may interact with a number of medicines, herbs and supplements. It should not be used in conjunction with prescription antidepressants. Consult your physician for more information on its use.
Folate
Folate, known as folic acid in its synthetic form, is a member of the B vitamin family. The word "folate" is related to the word "foliage." That is because folate is found in green, leafy vegetables including romaine lettuce, collard greens and spinach. Chickpeas, orange juice from concentrate and lentils are also good sources of this essential nutrient. An article in "Nutrition Reviews" reported that people diagnosed with depression are more apt to have low levels of folate in their systems than those without depression. Additionally, one-third of people diagnosed with folate deficiencies have depression. Several human trials suggest that folate improves responses to antidepressant medications and helps those medications to take effect more quickly. Folic acid is included in most multivitamin supplements, or you can get your required daily amount from a B-complex supplement. Consult your medical provider to find out if folic acid supplements are right for you.
Omega-3 Fatty Acids
Omega-3 fatty acids are naturally abundant in fatty fish such as mackerel, sardines, lake trout and salmon. Evidence suggests that a lack of omega-3 fatty acids is related to symptoms of depression. Depressive disorders are less common among people who live in regions where large quantities of omega-3 rich seafood and fish are consumed, according to Nutrition Reviews. Additionally, low plasma concentrations of omega-3 fatty acids have been noted in people with depression. Although more research needs to be done, a number of controlled trials have demonstrated omega-3 fatty acid supplements to be more effective than placebo in alleviating depression. Most people tolerate fish oil supplements well, but gastrointestinal upset may sometimes occur. Consult a qualified medical professional before using omega-3 supplements to treat depression or any other disorder.
References
- MedlinePlus: Depression
- "Nutrition Reviews;" Major Depressive Disorder and Nutritional Medicine; J. Sarris et al; March 2009
- Sloan-Kettering Cancer Center: St. John's Wort
