Distinct from the occasional experiences of grief, sadness and dissatisfaction that are common to all human beings, depression is a medical condition associated with a chemical imbalance in the brain. Some of the symptoms of depression are persistent sadness or irritability, lack of interest in activities, and difficulties with thinking or remembering. Supplements may help. Consult with a qualified health-care provider about your treatment options for depression.
Supplements and Medications
In his 2010 book "Nutritional and Herbal Therapies for Children and Adolescents," psychology professor George Kapalka states that while supplements may be useful in cases of mild depression, people with severe depression often require the stronger and faster-acting effects offered by pharmaceutical drugs. Kapalka says that natural supplements are generally slower to show noticeable results and that their effects are less consistent than the effects seen with pharmaceutical antidepressants. Symptoms of depression that are persistent or severe should always be evaluated by a physician.
Herbal Supplements
The University of Maryland Medical Center lists several herbal supplements with possible use for depression. American ginseng is an adaptogen, an herb that helps the body fight physical, chemical and emotional stressors. In addition to serving as an antidepressant, ginkgo biloba may help slow the cognitive decline that sometimes accompanies the aging process. Lavender is used in inhalation therapy for nervous disorders and exhaustion. St. John's wort, commonly used as an antidepressant in Europe, increases the brain's supply of neurotransmitters associated with mood and motivation. Use herbal supplements under the supervision of a qualified health-care professional.
Omega-3 Fatty Acids
A 2009 article in "Nutrition Reviews" by Jerome Sarris of the the University of Queensland's School of Medicine states that people with depression have lower levels of omega-3 fatty acids in their systems. Omega-3 fatty acids are naturally found within the cell membranes of the brain and play a significant role in brain development, growth and function. Sarris states that omega-3 fatty acids may relieve symptoms of depression by facilitating the communication between neurons, cell that process and transmits information. Omega-3 fatty acids are abundant in oily fish, including salmon, sardines and lake trout. People who do not consume much fish can substitute fish oil supplements instead. Ask a qualified health-care provider if fish oil is right for you.
Amino Acid Supplements
The amino acids DL-phenylalanine, L-tyrosine and L-tryptophan may be natural antidepressants, according to Sarris. L-tryptophan has been most widely studied. Sarris describes a clinical trial in which L-tryptophan was as effective as amitriptyline, a pharmaceutical antidepressant, in relieving depression symptoms. The body converts L-tryptophan into serotonin, a neurotransmitter associated with mood. DL-phenylalanine and L-tyrosine are involved in the production of dopamine and norepinephrine, neurotransmitters important to mood and motivation. Like any supplements, amino acids may be associated with side effects. Do not exceed the manufacturer's suggested dosages.
References
- National Alliance on Mental Illness: Major Depression Fact Sheet
- University of Maryland Medical Center: Herbs and Supplements for Depression
- "Nutritional and Herbal Therapies for Children and Adolescents"; George Kapalka; 2010
- "Nutrition Reviews"; Major Depressive Disorder and Nutritional Medicine; J. Sarris, et al.; March 2009
