Present in the nervous systems of humans and animals, serotonin is a neurotransmitter, a brain chemical responsible for sending nerve impulses. According to the Mayo Clinic, low levels of serotonin can negatively affect mood and behavior. Many prescription antidepressants work by boosting the amount of serotonin in the brain. Some supplements may have similar modes of action. However, supplements are not an adequate substitute for medical advice and treatment.
5-HTP
5-Hydroxytryptophan, better known as 5-HTP, is made in the body from tryptophan, an amino acid that's obtained through food. In turn, the body converts 5-HTP into serotonin. According to the University of Maryland Medical Center, 5-HTP supplements taken orally appear to boost serotonin levels in the brain. 5-HTP supplements are made from the seeds of Griffonia simplicifolia, a climbing shrub indigenous to Africa. The center says that in several preliminary studies involving depressed patients, 5-HTP was as effective as certain prescription antidepressants, including fluvoxamine. Additionally, patients taking 5-HTP had fewer adverse side effects than those on prescription medicines. More clinical trials are necessary before 5-HTP can be widely recommended to the general population.
St. John's Wort
According to an article by Dr. Jerome Sarris in "Phytotherapy Research," the popular herbal supplement St. John's wort appears to alleviate depression by making more serotonin and other transmitters available to the brain. St. John's wort is widely prescribed in Europe as an antidepressant. Healers have been using it since the time of ancient Greece to treat nervous disorders and other health conditions. Sarris describes a number of studies in which St. John's wort was demonstrably better than placebo and equivalent to prescription antidepressants in the treatment of mild to moderate depression. Ask a qualified health care practitioner if St. John's wort is appropriate for you.
Magnesium
In her book "The Miracle of Magnesium," physician Carolyn Dean writes that the body uses magnesium to release and bind the proper amounts of serotonin in the brain. She notes, however, that stress depletes magnesium, causing a vicious cycle that can lead to further stress, depression and anxiety. Dean suggests that people with depression take 300mg magnesium twice daily. She writes that many people in the United States don't get enough of this vital mineral, especially because many people eat too many refined foods that lose magnesium in their manufacturing process. Consult a qualified health care professional before adding magnesium to your daily regimen.
References
- University of Maryland Medical Center: 5-HTP
- "The Miracle of Magnesium"; Carolyn Dean; 2003
- "Phytotherapy Research"; Herbal Medicines in the Treatment of Psychiatric Disorders: A Systematic Review; J. Sarris; June 2007
- Mayo Clinic: Selective Serotonin Reuptake Inhibitors (SSRIs)
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