Depression is distinct from the sadness that all people occasionally experience. It is a serious medical disorder that interferes with normal functioning. Persistent sadness, hopelessness, insomnia, restlessness and loss of interest in daily activities are some of the symptoms of depression. Fortunately, depression is treatable, usually with a combination of medicine and psychotherapy. Some supplements may help. Use them under the supervision of a qualified medical professional as part of a comprehensive treatment plan.
Herbal Supplements
The University of Maryland Medical Center suggests that the herbs ginkgo biloba and St. John's wort may help to ward off depression. Ginkgo biloba, derived from the oldest species of tree on earth, is often used for memory and cognitive support. The UMMC states that preliminary research that examined the use of ginkgo as a memory booster for older adults, found that it also helped alleviate depression. St. John's wort, widely prescribed in Europe as an antidepressant, has been demonstrated to be as effective as certain prescription medicines in mild-to-moderate depression. Consult a qualified health care practitioner before adding ginkgo or St. John's wort to your regimen.
Omega-3 Fatty Acids
Omega-3 fatty acids, essential to normal brain functioning, are not synthesized in the body. It's necessary to obtain them through dietary sources. Oily fish like mackerel and salmon are among the best sources. According to Jerome Sarris and colleagues writing in the journal "Nutrition Reviews," people who are depressed tend to have lower levels of omega-3 fatty acids in their systems. The authors state that omega-3 fatty acids appear to have beneficial effects on neurotransmission and thus help to ward off depression. For infrequent fish eaters, fish oil supplements in capsule or liquid form are a good way to boost omega-3 fatty acid consumption. Use fish oil supplements under the direction of a qualified health care professional.
Amino Acids
In the book "Healing Depression Naturally," author Lewis Harrison suggests that several amino acids may help balance and moderate the neurotransmitters implicated in depression. DL-phenylalanine, abbreviated as DLPA, may help increase endorphins, chemicals involved in mood regulation. 5-Hydroxytryptophan, known also as 5-HTP, increases the brain's serotonin supply, similar to the boost provided by antidepressant medications. L-theanine, found in green tea, may help ward off depression by promoting physical and mental relaxation. L-tryptophan appears to decrease aggression, alleviate insomnia and promote positive moods. The use of amino acids is not an adequate substitute for advice and treatment from a qualified health care provider.
Vitamins and Minerals
Nutritional consultant Phyllis Balch recommends several vitamins and minerals for depression in her book "Prescription for Nutritional Healing." The vitamins include the vitamin B complex, necessary for normal brain and nervous system functioning; and a vitamin C supplement with added bioflavonoids, an immune system booster. Recommended minerals include zinc, an element deficient in many people with depression; calcium, a mineral with calming properties; magnesium, which works with calcium and chromium, important for energy production. Do not exceed package directions when taking vitamin and mineral supplements.
References
- National Institute of Mental Health: Depression
- University of Maryland Medical Center: Depression
- "Nutrition Reviews"; Major Depressive Disorder and Nutritional Medicine; J. Sarris et al; March 2009
- "Healing Depression Naturally"; Lewis Harrison; 2004
- "Prescription for Nutritional Healing"; Phyllis Balch; 2006
