Major depression, considered the leading cause of disability throughout the world, according to lead author Anna-leila Williams of Yale University in an October 2005 article published in "Family Practice", is often associated with chemical changes in the brain. While stressful life events can also precipitate depressive episodes, people with no major life stressors can also experience debilitating depression. Since medications prescribed to treat depression can have distressing side effects, many people turn to alternative methods. Unfortunately, no nutrients have proven as beneficial as medication. However, some vitamins and minerals may help depression in some people.
B-12
People with B-12 deficiency may suffer from depression, because B vitamins aid in the manufacture of brain chemicals that regulate mood, psychiatrist Daniel Hall-Flavin, M.D. of MayoClinic.com reports. It's not clear, however, whether B-12 deficiency results from lack of interest in food in depressed persons or if the B-12 deficiency causes the depression, he adds. A diet that includes animal meat, fish and poultry as well as eggs and milk normally provides adequate amounts of B-12. Fortified cereals and other fortified foods as well as dietary supplements and multivitamins can supply enough B-12.
SAMe
SAMe, which stands for s-adenosyl-L-methionine, may help increase levels of dopamine, a mood modifier in the brain. SAMe may help reduce mild to moderate depression and work faster than prescription medications, but study results have been mixed and all studies on SAMe have not been well designed, the University of Maryland Medical Center website states. SAMe is taken in amounts of 1,600 mg per day. Do not take SAMe without talking with your medical provider if you're also taking antidepressants, UMMC warns.
Fish Oil
Fish oil, which contains omega-3 fatty acids, may offer benefits in treating severe depression in addition to but not as a replacement for prescription antidepressants, Dr. Hall-Flavin reports. While fish oil can be taken in supplements, increasing your intake of fatty fish, particularly canned white tuna, salmon, snapper, trout and mackerel also supplies omega-3 fatty acids. People suffering from depression may have low levels of the omega-3 fatty acids eicosapentaenoic acid, or EPA and docosahexaenoic acid, or DHA. Doses in the amounts of 100 to 300 mg of EPA or a combination of EPA and DHA may have some benefit, although results have been mixed in these studies also, the UMMC website reports.
B-6
Vitamin B-6, also known as pyridoxine, has been studied for use in depression that occurs as part of premenstrual syndrome, with mixed results, according to the UMMC website. High doses of B-6 must be used under your doctor's supervision. A meta-analysis of 10 studies conducted by Williams found some benefit in using B-6 for premenstrual depression but not for general depression. Many foods, including meat, poultry, fish, potatoes, bananas and beans contain B-6.
