Which Health Supplements Are Best For Depression Along With Htp?

Depression is often caused by an imbalance of neurotransmitters such as the "happy" neurotransmitter -- serotonin -- in the brain. The supplement 5-HTP is a natural option that is taken for depression, and it is thought to help by increasing serotonin levels in the brain, says Joel Warner, of Denver, in "Natural Foods Merchandiser" magazine. In addition to taking 5-HTP, other supplements may help to alleviate depressive symptoms. If you are suffering from depression talk to your health care practitioner and take supplements only under his or her supervision.

Fish Oil

Warner says that fish oil has been found to be helpful in cases of depression. Fish oil is rich in omega-3 fatty acids, which are major building blocks in the brain and are needed for optimal brain health. Warner explains that without enough omega-3s, your brain loses the ability to transmit nerve signals properly, and this can result in feelings of depression and anxiety. Omega-3s may also reduce pro-inflammatory cytokines, which are molecules often correlated with depressive symptoms. Since they work on contributory aspects of depression rather than on serotonin deficiency, they may be a good complement to a 5-HTP supplement.

Folic Acid and B12

A variety of B vitamins might also be beneficial for depression. According to Elson Haas in "Staying Healthy With Nutrition," B9, commonly referred to as folic acid, combined with B12 can help to support the nerve structure that is neccessary for optimal brain function. These two vitamins may also help to alleviate depression by normalizing the neurotransmitters norepinephrine and dopamine in the brain, says Warner.

B3, B6 and B-Complex

According to Warner, vitamins B6 and B3 may also be helpful for depression. He explains that tryptophan is an amino acid that is required to make serotonin in your brain, and both vitamins B6 and B3 help your body to conserve tryptophan. They also help you brain to convert the tryptophan into serotonin, thereby increasing serotonin levels in the brain. Since 5-HTP also targets serotonin production, consult your physician before taking high doses of vitamins B3 and B6, to ensure that you do not cause an overload of serotonin in your brain. Finally, B vitamins work best when taken together, and Haas therefore recommends taking a B50 or B100-complex, which supplies all the B vitamins in equal amounts. For best results, take supplements twice daily with meals.

Vitamin D

According to Warner, vitamin D has been found to relieve depression. Vitamin D is produced in your body when your skin is exposed to the sun, and it is also found in certain foods. A study done on overweight individuals found that 20,000 to 40,000 international units of vitamin D a week was found to lower depressive symptoms significantly. A deficiency in this vitamin caused by lack of exposure to the sun in the wintertime is suspected to be the reason why so many people suffer with seasonal affective disorder, or SAD. Researches do not know exactly why vitamin D provides relief for depression, but it is thought to improve neurotransmitter function, says Warner. More research needs to be done to confirm vitamin D's efficacy, however. It can be toxic in high doses, so do not take it with out medical supervision.