Depression is a psychological disorder characterized by feelings of sadness, anxiety and anger. Certain nutrients, found in foods and supplements, may help to improve the negative symptoms of depression. Depression is a serious illness; always consult your doctor before taking any supplements.
Fatty Acids
Depression is often associated with low levels of serotonin and dopamine, two chemicals in the brain. Omega-3 and omega-6 fatty acids play a role in the production of these brain chemicals. Low levels of omega-3 fatty acids may be associated with depression. Eating foods rich in both omega-3 and omega-6 fatty acids, such as tuna, salmon and vegetable oils, may help to improve the symptoms of depression, although studies have not proved this.
Folate
Between 15 and 38 percent of people with depression have low levels of folate, or vitamin B-9, in their bodies, according to Healthy Place. The lower the levels, the more severe the depression tends to be. In addition to causing symptoms of depression, low folate levels may reduce the effectiveness of depression medications. Folate supplementation may help to reduce the symptoms of depression and increase the effectiveness of medications.
Tryptophan
Tryptophan, an amino acid, plays a role in the production of serotonin, which is responsible for feelings of happiness. When tryptophan levels are low, symptoms of depression tend to arise. Supplementation with tryptophan alone may not be enough to reduce the symptoms of depression, but the amino acid seems to be effective when combined with depression medications called tricyclic medications.
5-Hydroxytryptophan
5-Hydroxytryptophan, or 5-HTP, is a chemical formed from the breakdown of tryptophan. After tryptophan is converted into 5-HTP, it is transformed into serotonin. 5-HTP supplements may work as well as some antidepressant drugs to treat depression, according to the University of Maryland Medical Center.
Coffee
Heavy coffee drinkers have a lower risk of depression than non-drinkers, according to a study published in “Public Health Nutrition.” It is not the caffeine in coffee that is responsible for the improvement, however, because tea and isolated caffeine did not have the same effect.
Selenium
Selenium, a trace mineral found in Brazil nuts, tuna, beef, cold, turkey, eggs, oatmeal, rice and whole wheat bread, may affect mood. Low levels of selenium may lead to depression, whereas high levels of selenium ward off sadness and anger, according to Healthy Place.
Inositol
Inositol, or vitamin B-8, may help to reduce the symptoms of depression, especially in people who do not respond well to antidepressant medications, according to Healthy Place. While results are promising, more studies are needed to make definitive statements.
S-Adenosinemethionine
S-Adenosinemethionine, or SAMe, a dietary supplement, may boost the levels of serotonin in the brain, producing the same effect as antidepressant medications. Further research regarding safety and side effects is needed, however.
Fats
A high intake of monounsaturated fats, which are found in nuts, avocados, seeds, poultry, olive oil and canola oil, compared to saturated fats, may help to decrease the risk of developing depression. The results of a study published in "Archives of General Psychiatry" suggest that a Mediterranean diet, which is low in meats and grains and high in fruits, nuts, legumes and unsaturated fats, may have a preventative role in the development of clinical depression. More research is needed to confirm these findings, however.
Vitamin C
While vitamin C does not have any effect on the negative feelings associated with depression, the vitamin may help to reduce dry mouth, a side effect of some antidepressant medications. Citrus fruits, tomatoes, sweet potatoes, broccoli, strawberries and watermelon contain high amounts of vitamin C.
References
- Healthy Place: Dietary Supplements and Nutrition for Depression
- Psych Central: Can Nutrition Help Fight or Ward Off Depression?
- Office of Dietary Supplements: Selenium
- Mayo Clinic: Dietary Fats
- University of Maryland Medical Center: 5-Hydroxytryptophan
- The New York Times: Nutrition: Lower Depression Risk Linked to Mediterranean Diet
- Public Health Nutrition: Coffee, Tea, and Caffeine Intake and the Risk of Severe Depression in Middle-Aged Finnish Men: The Kuopio Ischaemic Heart Disease Risk Factor Study
- Archives of General Psychiatry: Association of the Mediterranean Dietary Pattern With the Incidence of Depression: The Seguimiento Universidad de Navarra/University of Navarra Follow-Up (SUN) Cohort
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