According to Dr. Elson M. Hass in his book "Staying Healthy with Nutrition," depression can be caused by a variety of different factors, including persistent stress and biochemical imbalances--in particular an imbalance of the neurotransmitters in your brain. Certain supplements may be able to help reduce stress and put your body back into balance. Be sure to talk to your doctor first before starting any new supplement routine.
St. John's Wort
If you suffer from depression, Patrick Holford suggests in his book "New Optimum Nutrition for the Mind," that you give St. John's wort a try. He states that it is a natural herb, and research has found it to work as well as tricyclic antidepressants in patients with mild to moderate depression but it has fewer side effects. He recommends 300 mg, containing .3 percent hypericin, two to three times a day, and twice that amount for more-severe depression. He warns that it often takes a couple of weeks to notice the effects.
L-Tryptophan
As an alternative to St. John's Wort, you may want to try L-tryptophan or its derivative 5-HTP. Holford explains that many antidepressants work by helping to keep serotonin, the "happy" neurotransmitter, from breaking down and therefore increase its circulation in the brain. He states that serotonin is made from tryptophan, and tryptophan is a well-known mood booster because it boosts serotonin levels. He recommends 1 to 3 grams a day of tryptophan, with a carbohydrate snack for maximal absorption, and preferably before bed, because it can cause sleepiness.
B Complex
Holford states that B vitamins are extremely important to mental health because they are the catalysts that help to balance the brain's neurotransmitters, and there is a lot of evidence linking depression to B vitamin deficiency, particularly vitamin B-6, B-1 and folic acid. Hass advises that B vitamins work together and taking a high dose of one might lead to a deficiency of another, he therefore recommends that you take a B complex supplement to provide yourself with a good balance of the B vitamins.
Omega-3
Another supplement that may be helpful to those with depression is omega-3 fish oil. Holford states that omega-3 is essential for building and rebuilding the brain and is a big part of the happiness equation. He explains that the more omega-3 that you have in your blood the greater the amount of serotonin you are likely to have in your brain. He recommends a dose of 1,000 mg a day of fish oil, and the consumption of fish three times a week.
Additional Aids
Holford recommends that if you want to beat depression naturally, in addition to supplements you should follow a healthy diet, exercise regularly, consider a sun lamp if you are prone to winter-related depression and seek the advice of a medical professional.
References
- "Staying Healthy with Nutrition", Elson M. Hass, MD; 2006
- "New Optimum Nutrition for the Mind", Patrick Holford; 2009.
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