Serotonin is a neurotransmitter, a type of biochemical found in the body that helps transmit messages between brain cells. Serotonin has been associated with increased feelings of wellbeing, and thus, serotonin deficiencies have been associated with depression and irritability. In addition, serotonin is related to sleep regulation and hunger management. Several natural supplements purport to increase serotonin levels in the body. These supplements have demonstrated positive benefits in helping ease depression, but more research is necessary to provide conclusive evidence of their effectiveness. Consult your doctor before taking these supplements.
SAM-e
S-adenosylmethoinine, also known as SAM-e, is found throughout the tissues and fluids of the body, where it affects cell membrane maintenance, immunity, and the metabolism of neurotransmitters such as serotonin. You cannot obtain SAM-e through dietary sources. It must be assembled in the body from adenosine triphosphate and methionine. The exact mechanism by which SAM-e works to relieve depression is unclear, but it is thought to work by increasing the brain's supply of serotonin. The recommended dosage of SAM-e for treating depression is 800 to 1600mg per day, taken in two doses.
St. John's Wort
The herb St. John's wort, or Hypericum perforatum, is a favorite among natural health practitioners as a treatment for depression, and extracts prepared from this herb have been found to ease depression. A literature review conducted by the National Center for Complementary and Alternative medicine in 2008 found St. John's wort to be as effective as conventional antidepressants and it had fewer side effects. The University of Maryland Medical Center suggests that St. John's wort's effectiveness as an antidepressant may be attributed to an ability to increase serotonin availability in the brain. The usual dose of this herb for mood disorders is 300mg of standardized 0.3 percent hypericin extract, taken 3 times daily.
5-HTP
Serotonin is unable to pass through the blood-brain barrier. In order for the brain to maintain adequate levels of serotonin, tryptophan, a precursor to serotonin, crosses the blood-brain barrier and is transformed to serotonin. Tryptophan is found in food sources, such as turkey, but the presence of protein decreases the absorption of tryptophan; therefore, dietary sources are ineffective for adjusting serotonin levels.
A dietary supplement known as 5-HTP, or 5-hydroxytryptophan has been suggested as a form of bioavailable tryptophan that may help increase serotonin levels in the brain. The University of Michigan Health System notes that most foods do not contain sufficient amounts of 5-hydroxytryptophan to make an impact on levels of this amino acid in the body, but supplements made from the seeds of Griffonia simplicifolia, a plant native to Africa, are available for purchase in natural foods stores. A 300mg per day dosage is suggested for the treatment of depression
References
- University of Michigan Health System: SAM-e
- University of Maryland Medical Center: S-adenosylmethionine
- University of Michigan Health System: 5-Hydroxytryptophan
- Drugs.com: 5-hydroxytryptophan
- National Center for Complementary and Alternative Medicine: A Review of St. John's Wort Extracts for Major Depression An Introduction to Probiotics
- University of Maryland Medical Center: St. John's Wort
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