Depression is a disorder characterized by a chronic loss of interest in activities that you would usually enjoy and an inability to experience pleasure. Herbal and nutritional supplements may help to relieve your depression by altering levels of certain brain chemicals called neurotransmitters, which help nerve cells to communicate and regulate your mood. Depression is a serious disease, however, and many supplements can have side effects. As such, it is important that you consult your health care practitioner before taking any new supplements.
St. John's Wort
St John's wort is arguably the most popular herbal remedy used for the treatment of low to moderate depression. According to Laura Shane-Mcwhorter in her book "Guide to Herbal Supplements," St. John's wort contains two active ingredients -- hypercin and hyperforin. Preliminary research suggests that hypercin and hyperforin may help to prevent the reuptake of the neurotransmitters serotonin, dopamine and norepinephrine, which are the three primary chemicals found in the brain that are linked to depression. For the best results, choose a St. John's wort supplement that is standardized to contain 0.3 percent hypericin.
Ginkgo Biloba
Ginkgo biloba is another herbal remedy for depression. According to Patrick Holford in his book "New Optimum Nutrition for the Mind," ginkgo increases blood flow to the brain, and it has been found to improve memory, concentration, energy and mood, as well as to reduce anxiety. If you are depressed and over the age of 60, then ginkgo may be particularly helpful to you. Holford explains that ginkgo has been shown to increase serotonin receptors in the elderly, which is the "happy" neurotransmitter, and it may prevent an age-related loss of serotonin receptors.
5-HTP
5-HTP is a supplement that is derived from the African plant griffonia, and it is a well-known antidepressant supplement. If you experience depression along with anxiety and insomnia, then 5-HTP may be helpful to you. It works in a similar way to SSRI antidepressant drugs by targeting the neurotransmitter serotonin in your brain and increasing its circulation. According to Holford, research has found that 5-HTP outperforms SSRI antidepressant drugs and works equally as well as tricyclic antidepressant drugs, with fewer side effects.
Tyrosine
Tyrosine is a nonessential amino acid, and supplementing with tyrosine increases the concentration and activity of the neurotransmitter norepinephrine in the brain, states the "Journal of Psychiatric Research." This is important because norepinephrine acts as a natural mood enhancer, and some cases of depression are thought to be caused by an inadequate norepinephrine supply in the brain. In order to help your body convert tyrosine into norepinephrine and thereby enhance the effectiveness of tyrosine supplements, the University of Maryland Medical Center recommends taking tyrosine with vitamins B-6 and B-9 as well as with copper.
References
- "Prescription for Nutritional Healing"; Phyllis Balch; 2003
- University of Maryland Medical Center: Tyrosine
- "Journal of Psychiatric Research"; Tyrosine for Depression; A.J. Gelenberg; 1982-1983
- "Guide to Herbs and Nutritional Supplements"; Laura Shane-Mcwhorter; 2009
- "New Optimum Nutrition for the Mind"; Patrick Holford; 2009
- "Consultant"; Five Herbs for Depression, Anxiety and Sleep Disorders: Uses, Benefits and Adverse Effects; Michael Zal; December 1999
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