Depression is a serious mental illness that affects millions of adults each year. According to the National Institute of Mental Health, depression is thought to be caused by a combination of social, psychological and biological factors. What you eat may also affect your overall mental health and possibly increase your risk of depression. In fact, a June 2010 literature review by Jesse A. Solomon and fellow researchers at the School of Kinesiology and Health Science at York University showed nutrition may play an important role in this debilitating mental illness.
Depression Facts
Depression isn't something you can control. It involves biochemical changes in the brain causing specific mental and physical symptoms. According to MedlinePlus, some of the more common symptoms of depression are feeling sad all the time, weight changes, difficulty sleeping, having little or no energy and a loss of interest in activities you used to enjoy. Depression is usually alleviated through a combination of medication, psychotherapy and, in certain cases, alternative treatments such as exercise and dietary changes.
Significance of Diet
According to Solomon and fellow researchers, current literature shows that low intakes of omega-3 fatty acids, found in fish and other sources, and of fruits and vegetables are nutritional risk factors for depression, although further studies are needed to further validate these claims. The University of Maryland Medical Center suggests high levels of omega-3 fatty acids are found in the brain and are responsible for cognitive and behavioral functioning. Mood swings and depression are among the symptoms of omega-3 deficiency. David Mrazek, M.D., a Mayo Clinic psychiatrist, points out that eating a Mediterranean diet may help to reduce the risk of depression due to its focus on fruits, vegetables and whole grains.
Importance of B Vitamins
Certain vitamins are considered crucial to maintaining mental health and fighting depression. According to Mayo Clinic psychiatrist Daniel K. Hall-Flavin, M.D., low levels of vitamin B-12 and other B vitamins are linked to depression, although it is unclear whether deficiencies of B-12 are the cause or the result of depression. Vitamin B-12 is found in fortified cereals, fish, eggs and milk. You may want to consider taking a vitamin supplement if you have a vitamin B-complex deficiency.
Nutritional Supplements
Various companies that sell nutritional supplements claim they reduce depression and promote feelings of well-being. However, not much scientific evidence exists to support the claims. According to the University of Maryland Medical Center, certain supplements may help in reducing symptoms. These include SAMe, 5-HTP, St. John's wort and ginkgo.
Warning
Always consult your doctor before taking nutritional supplements, especially if you are taking anti-depressants. Dietary changes may help alleviate some of your symptoms, but you should discuss any potential changes to your diet with your doctor, especially if you have another underlying medical condition.
References
- MedlinePlus: Depression
- "The Role of Nutrition in Mental Health: Depression"; Jesse A. Solomon et al.; June 2010
- MayoClinic.com: Depression and diet
- University of Maryland Medical Center: Omega-3 fatty acids
- MayoClinic.com: Vitamin B-12 and depression
- University of Maryland Medical Center: Depression
