Lifestyle changes that may
be helpful: Exercise increases the body’s
production of endorphins—chemical substances that can relieve depression. Scientific
research shows that routine exercise can positively affect mood and help with depression.8
As little as three hours per week of aerobic exercises can profoundly reduce the level of
depression.9
Nutritional supplements and
other natural therapies that may be helpful: Oral
contraceptives can deplete the body of vitamin B6, a nutrient needed for
maintenance of normal mental functioning. Double blind research shows that women who are
depressed and who have become depleted of vitamin B6 while taking oral contraceptives
typically respond to vitamin B6 supplementation.10 In one trial, 20 mg of
vitamin B6 were taken twice per day. Some evidence suggests that people who are
depressed—even when not taking the oral contraceptive—are still more likely to
be B6 deficient than people who are not depressed.11
Several studies also indicate that vitamin B6
supplementation helps alleviate depression associated with premenstrual
syndrome12 (PMS), although the research remains inconsistent.13
Many nutritionally oriented doctors suggest that women who have depression associated with
PMS take 100–300 mg of vitamin B6 per day—a level of intake that requires
supervision by a nutritionally oriented doctor.
Iron deficiency is known to affect mood and can
exacerbate depression, but it can be diagnosed and treated by any nutritionally oriented
doctor. While iron deficiency is easy to fix with iron supplements, people who have not
been diagnosed with iron deficiency should not supplement iron.
Deficiency of
vitamin B12 can create disturbances in mood that respond to B12 supplementation.14
Depression caused by vitamin B12 deficiency can occur in the absence of anemia.15
Diagnosis of deficiency requires a doctor knowledgeable in the field of nutrition. Mood
has been reported to sometimes improve with high amounts of vitamin B12 (given by
injection) even in the absence of a B12 deficiency.16 Supplying the body with
high amounts of vitamin B12 can only be done by injection. However, in the case of
overcoming a diagnosed B12 deficiency, following an initial injection by oral maintenance
supplementation (1,000 micrograms per day) is possible even when the cause of the
deficiency is pernicious anemia. (See the Vitamin B12 section above for more information.)
A deficiency of the B vitamin folic acid can also
disturb mood. A large percentage of depressed people have low folic acid levels.17
Folic acid supplements appear to improve the effects of lithium in treating
manic-depressives.18 Depressed alcoholics report feeling better with large
amounts of a modified form of folic acid.19 Anyone suffering from chronic
depression should be evaluated for possible folic acid deficiency by a nutritionally
oriented doctor. Those with abnormally low levels of folic acid are sometimes given
short-term, high amounts of folic acid (10,000 mcg per day). A deficiency of other B
vitamins not discussed above (including B1, B2, B3, pantothenic acid, and biotin) can also
lead to depression. However, the level of deficiency of these nutrients needed to induce
depression is rarely found in Western societies.
Omega-3 oils found in
fish, particularly DHA, are needed for normal functioning of the nervous system. Depressed
people have been reported to have lower DHA levels than people who are not depressed.20
Low levels of the other omega-3 oil from fish, EPA, have correlated with increased
severity of depression.21 However, researchers have yet to investigate whether
omega-3 fish oil supplements help people with depression.
Phosphatidylserine (PS), a natural
substance derived from the amino acid serine, affects neurotransmitter levels in the brain
that affect mood. In a controlled trial, older women given 300 mg of PS had significantly
less depression compared with placebo.30 After forty-five days, the level of
depression in the PS group was more than 60% lower than the level achieved with placebo.
L-Phenylalanine is another amino acid
that converts to mood-affecting substances (including phenylethylamine). Preliminary
research reported that L-phenylalanine improved mood in most depressed people studied.26
DLPA is a mixture of the essential amino acid L-phenylalanine and its synthetic mirror
image, D-phenylalanine. DLPA (or the D- or L-form alone) reduced depression in thirty-one
of forty people in an uncontrolled study.27 Some doctors of natural medicine
suggest a one-month trial with 3–4 grams per day of phenylalanine for people with
depression, although some researchers have found that even very low
amounts—75–200 mg per day—were helpful in preliminary studies.28
In one double blind trial, depressed people given 150–200 mg of DLPA experienced
results comparable to that of an antidepressant drug.29
| The amino acid tyrosine can convert into norepinephrine—a
neurotransmitter that affects mood. Women taking oral contraceptives have lower levels of
tyrosine, and some researchers think this might be related to depression caused by the
Pill.22 Tyrosine metabolism may be abnormal in other depressed people as well,23
and preliminary research suggests supplementation might help.24 25 Several
nutritionally oriented doctors recommend a twelve-week trial of tyrosine supplementation
for people who are depressed. Published research has used a very high amount—100 mg
per 2.2 pounds of body weight (or about 7 grams per day for an average adult). It remains
unclear whether such high levels are necessary for optimal effect. |
| Levels of the hormone
dehydroepiandrosterone (DHEA) may be lower in depressed people. Supplementation
with DHEA improved depression in an uncontrolled study with only six subjects.31
A double blind trial reported a significant reduction in major depression in six weeks
using a maximum of 90 mg per day of DHEA.32 In that trial, no people had
significant improvement with placebo, but five of eleven people given DHEA had a 50% or
greater decrease in symptoms. Depressed people considering taking DHEA should consult a
nutritionally oriented doctor. In addition, experts have concerns about the safe use of
DHEA, particularly because long-term safety data do not exist. See the DHEA article for
more information about the safety concerns. |
| Preliminary evidence indicates that
individuals with depression may have lower levels of inositol; however, the clinical
application of this remains to be determined.33 |
| An isolated preliminary trial suggests
that the supplement NADH may help people with depression.34
Controlled trials are needed before any conclusions can be drawn. |
| S-adenosyl methionine (SAMe)
is a substance synthesized in the body that has recently been made available as a
supplement. SAMe appears to raise levels of dopamine, an important neurotransmitter in
mood regulation, and higher SAMe levels in the brain are associated with successful drug
treatment of depression. Oral SAMe has been demonstrated to be an effective treatment for
depression in most,35 36 37 but not all,38
controlled studies. While it does not seem to be as powerful as full doses of
antidepressant medications39 or St. John’s wort, SAMe’s effects are felt more
rapidly, often within one week.40 |
| Disruptions in emotional well-being,
including depression, have been linked to serotonin imbalances in the brain.41
Supplementation with 5-HTP may increase serotonin synthesis, and thus
researchers are studying the possibility that 5-HTP might help people with depression.
Some42 43 trials using 5-HTP with people suffering from depression
have shown sign of efficacy.44 45 46 Depressed people
interested in considering this hormone precursor should consult a nutritionally oriented
doctor. |
|
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- Depressed patients using SAMe showed
increased levels of serotonin and dopamine, both mood elevators. Each easy-to-swallow
capsule contains 200 mg of stabilized SAMe. Optimum Nutrition has added essential
accessory such as vitamin B-12, Folic acid, and Vitamin B-6 for the transferring of one
molecule to another. Now at a
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- Dehydroepiandrosterone (DHEA) is produced
naturally in the adrenal glands. Your body's production peaks at about age 25 and declines
as you age. DHEA has been propsed to increase production of testosterone ICF-1 (inulin
like growth factor-1), strengthen the immune system and increase mental alertness.
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- NutriZac is a remarkable nutritional
supplement, which offers nutritional support for a healthy, positive outlook and mood
reinforcement. It is the culmination of scores of such scientific investigations.
NutriZAC's powerful array of standardized botanicals and mental health nutrients has been
formulated for therapeutic mood fortification during periods of stress.
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5-HTP (5-Hydroxytryptophan) is a precursor to
serotonin, the calming, brightening neurotransmitter. Besides its ability to help you out
of a mental slump, there is evidence of 5-HTP's usefulness in alleviating anxiety, obesity
and insomnia. 2 capsules contain 100 mg. 5-HTP, 20 mg B-6, and 120 mg vitamin C |
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Are there any side effects
or interactions? Refer to the individual supplement for information about any
side effects or interactions.
Herbs that may be helpful:
St. John’s wort extracts are among the leading
medicines used in Germany by medical doctors for the treatment of mild to moderate
depression. Using St. John’s wort extract can significantly relieve the symptoms of
depression. People taking St. John’s wort show an improvement in mood and ability to
carry out their daily routine. Symptoms such as sadness, hopelessness, worthlessness,
exhaustion, and poor sleep also decrease.47 48
The St. John’s wort
extract LI 160 has been compared to the prescription antidepressants imipramine,49
amitriptyline,50 and
maprotiline.51 The improvement in symptoms of
mild to moderate depression was similar with notably fewer side effects in people taking
St. John’s wort. It is important to note, however, that the above studies compared
900 mg per day of St. John’s wort extract with only 75 mg per day of the prescription
antidepressants. Healthcare professionals consider this a very low amount.
A more recent study
compared a higher dose of the St. John’s wort extract LI 160 (1,800 mg per day) with
a higher dose of imipramine (150 mg per day) in more severely depressed persons.52
Again, the improvement was virtually the same for both groups with
far fewer side effects for the St. John’s wort group. While this may point to St.
John’s wort as a possible treatment for more severe cases of depression, this
treatment should only be pursued under the guidance of a healthcare professional.
In the German Commission E monograph, the amount of St. John’s wort taken is typically based on hypericin
concentration in the extract, which should be approximately 1 mg per day.53 For
example, an extract standardized to contain 0.2% hypericin would require a daily intake of
500 mg (usually given in two divided dosages). Many European studies use higher intakes of
900 mg daily and this has become the accepted daily dosage in modern herbal medicine.
Recent research suggests, however, that hypericin is not the antidepressant compound in
St. John’s wort, and attention is starting to shift to the compound known as
hyperforin.54 As an antidepressant, St. John’s wort should be monitored
for four to six weeks to check effectiveness. If possible, St. John’s wort should be
taken near mealtime. Research
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