Depression is a common condition both caused and adversely affected by chronic illnesses such as arthritis, Crohn's disease, diabetes and lupus. UCLA Magazine online reports that a poor diet and lack of adequate nutrition can result in deficiencies that promote brain chemical imbalance that creates many symptoms. Additional research shows the impact of lifestyle on electrolyte and hormonal imbalances, spikes in blood sugar, high blood pressure, sleep disturbances, mood-swings, anxiety, aggression and problems concentrating. While getting adequate nutrition is important for all, it is imperative to consult with a licensed health professional before attempting to self-medicate any medical condition.
Omega 3 Fatty Acids
Omega 3 fatty acids, or polyunsaturated fats, are found in oily fish, krill oil and flaxseeds. They are essential for maintaining optimum brain function and also aid in growth and development. For patients with depression, supplements taken against placebos in numerous clinical trials decreased symptoms. While not all patients will respond to supplementation, the best results were shown when fish oil capsules were taken with selective serotonin reuptake inhibitors. According to University of Maryland Medical Center, omega 3s have also been approved for patients with coronary heart disease as well as those with high LDL cholesterol. It may take a few weeks for benefits to appear and this supplement should be closely monitored for patients undergoing surgery or taking blood thinners.
B Vitamins
Overeating, lack of energy and fatigue often accompany depression. B vitamins help the body maximize metabolism and provide an abundance of energy. Cereal grains, meat, poultry, eggs, milk, legumes and fresh vegetables contain B vitamins. In addition to metabolism functions, Colorado State University Extension posits that vitamin B helps maintain a normal appetite, good vision, healthy skin and contributes to red blood cell formation and nervous system function. Vegans and alcoholics are especially prone to B-12 deficiency.
Daily Multivitamin/Mineral Capsule
Depressed individuals often suffer from malnutrition whether by the foods they eat or as a result of co-occurring gastrointestinal disorders, bulimia or anorexia nervosa. While eating a healthy diet that is nutrient-dense from fresh fruits and vegetables can eliminate most deficiencies, a 2008 report from the "International Journal of Biomedical Science" asserts that a good quality multivitamin and mineral supplement can fill in gaps and provide powerful antioxidants that encourage cellular activity and reduce damage from oxidative stress.
Essential Amino Acids
Essential amino acids phenylalanine, tryptophan, choline and tyrosine are necessary for nervous system function. In the American diet, these amino acids are found primarily in meats, cheese and fresh water fish. The website U.S. Pharmacist suggests the supplementation of amino acids for individuals with disease and mental health problems due to their unique ability convert to important neurotransmitters. Neurotransmitters are chemical messenger units within the brain that are often deficient or otherwise impaired in depressive disorders, thereby leading to symptoms.
References
- UCLA Magazine: Fodd as Brain Medicine
- University of Maryland Medical Center: Omega 3 Fatty Acids
- Colorado State University Extension: Water Soluble Vitamins
- "International Journal of Biomedical Science" ; Free Radicals, Antioxidants in Disease and Health
- U.S. Pharmacist.org: Nutrition and Clinical Depression
