Depression can cause you to feel sad, irritable, indifferent, helpless and hopeless. An imbalance in the brain neurotransmitters serotonin, dopamine, norepinephrine and epinephrine can negatively affect your moods and lead to depression. Treatment may include prescription antidepressants, psychotherapy and vitamin supplementation. Certain vitamins and supplements can regulate your neurotransmitters, ease depression symptoms and help restore your mental health. It is important to consult a medical professional before using vitamins or supplements.
Vitamin B6
Vitamin B6 is a water-soluble vitamin that can balance your brain's neurotransmitters, elevate your mood, improve memory, strengthen your mental performance and relieve depression symptoms, notes Steve Blake, author of the book "Vitamins and Minerals Demystified." The recommended daily dosage for vitamin B6 is 1.3 mg for adults. Foods rich in vitamin B6 include bananas, potatoes, salmon, turkey, chicken and fortified cereals.
Ginkgo Biloba
Ginkgo biloba is an herbal extract that can increase blood flow to the brain, improve your memory, strengthen your concentration, increase your energy level, boost your mood, reduce anxiety and elevate your serotonin levels, a neurotransmitter that controls your moods, according to Tori Hudson, author of the book "Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness." The recommended daily dosage for ginkgo biloba is between 120 mg and 240 mg for adults.
Tyrosine
Tyrosine is an amino acid that can regulate neurotransmitter function, ease depression symptoms, improve your focus, decrease fatigue, lower high stress levels, boost your moods and enhance your mental and physical performances, explains Brian Quinn, author of the book "Depression Sourcebook." The recommended daily dosage for tyrosine is 500 mg for adults.
Omega-3 Fatty Acids
Omega-3 fatty acids are healthy unsaturated fats that can ease depression, improve your mood, reduce fatigue, increase your memory and eliminate unpredictable mood swings, according to Damien Ridge, author of the book "Recovery from Depression Using the Narrative Approach: A Guide for Doctors, Complementary Therapists and Mental Health Professionals." The recommended daily dosage for omega-3 fatty acids is 1.8 grams for adults. Foods rich in omega-3 fatty acids include flaxseeds, walnuts, salmon, trout, sardines, mackerel and herring.
Vitamin C
Vitamin C is a water-soluble antioxidant that can strengthen your immune system and protect you from illnesses that can affect your mood, according to Stefan Cembrowicz and Dorcas Kingham, author of the book "Beating Depression: A Question and Answer Guide to Symptoms, Causes and Treatment." Cembrowicz and Kingham explain that vitamin C eases depression symptoms and lowers your risk of recurring bouts of depression. The recommended daily dosage for vitamin C is 1,000 mg for adults. Foods rich in vitamin C include cranberries, strawberries, kiwi, grapefruits, oranges, tomatoes, broccoli, spinach and kale.
References
- "Understanding Depression"; Patricia Ainsworth; 2000
- "Beating Depression: A Question and Answer Guide to Symptoms, Causes and Treatment"; Stefan Cembrowicz and Dorcas Kingham; 2006
- "Vitamins and Minerals Demystified"; Steve Blake; 2007
- "Recovery from Depression Using the Narrative Approach: A Guide for Doctors, Complementary Therapists and Mental Health Professionals"; Damien Ridge; 2008
- "Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness"; Tori Hudson; 2007
- "Depression Sourcebook"; Brian P. Quinn; 2000
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