ALWAYS CONSULT WITH A TRAINED EXPERIENCED PROFESSIONAL. Many supplements are interactive or similar, consult with a recognized authority before combining supplements and/or prescription medications. Take a list of supplements, herbal remedies and prescriptions to every MD appointment - even if you think that it is already recorded in your chart.
In any given year, nearly 20 million adults in the
Most people with depression do not seek treatment, although the majority can be helped with treatment. The first step is to talk with your doctor, because depression is a serious illness that shouldn't be self-treated.
Depression can also be a symptom of another condition, such as hypothyroidism or anemia. If you are currently taking medication for depression, do not stop without consulting your doctor.
Natural Remedies for Depression
Here are nine natural remedies that are used for depression.
1) St. John's
The herb
Today, the results of over 20 clinical trials suggest that St.John's wort works better than a placebo and is as effective as antidepressants for mild to moderate depression, with fewer side effects. Studies suggest that
Researchers have discovered that this herb works like an SSRI (a class of antidepressant medication) and a weak MAO inhibitor. Numerous studies have confirmed that St. John's Wort does possess antidepressive effects in cases of mild to moderate depression.
It's available at health food stores, drug stores, and online in the form of capsules, tablets, liquid extracts, or tea.
Although
- Kava Kava: Has soothing and stress relieving qualities; studies have shown its effectiveness in treating anxiety and depression.
- Ginko Biloba: Improves blood flow through the brain, accounting for its use as an aid in mental acuity. Appears to normalize neurotransmitter levels; a potent antioxidant that protects nervous system cells and regulates blood platelet stickiness. Studies have shown that ginkgo biloba may be used to improve mood and may be useful in conjunction withy standard antidepressants to enhance effectiveness in patients who are resistant to standard drug therapies. Another study showed ginkgo's effectiveness in decreasing sexual dysfunction problems caused by antidepressant drugs.
2) Omega-3 fatty acids
Omega-3 fatty acids are a type of good fat needed for normal brain function. Our bodies can't make omega-3s on their own, so we must obtain them through our diet.
Studies have linked depression with low dietary intake of omega-3 fatty acids. In countries with higher fish consumption, such as
Studies suggest that omega-3's together with antidepressants may be more effective than antidepressants alone.
Cold water fish such as salmon, sardines, and anchovies are the richest food source of omega-3 fatty acids. But instead of eating more fish which contain mercury, PCBs, and other chemicals, fish oil capsules are considered a cleaner source of omega-3 fatty acids. Many companies filter their fish oil so that these chemicals are removed.
Fish oil capsules are sold in health food stores, drug stores, and online. Most brands should be stored in the fridge to prevent the oil from going rancid. When comparing brands, the key active components for depression are EPA and DHA.
Fish oil capsules may interact with blood-thinning drugs such as warfarin and aspirin. Side effects may include indigestion and bleeding. Fish oil should not be taken 2 weeks before or after surgery. Fish oil can also cause a fishy aftertaste. To prevent this, try taking the fish oil just before meals.
3) SAM-e
SAM-e, pronounced "sammy", is short for S-adenosyl-L-methionine. It's a chemical that's found naturally in the human body and is believed to increase levels of neurotransmitters serotonin and dopamine. A chemical compound found in all living cells; SAM-e can be found in more than 40 biomedical processes in the body. Supplementing the diet with SAM-e in depressed patients can result in increased levels of serotonin, dopamine and phosphatides, improve binding of neurotransmitters to receptor sites and increase serotonin and dopamine activity. The key to SAM-e's effectiveness is its ability to make brain cells more responsive to neurotransmitters such as serotonin and dopamine.
Several studies have found SAM-e is more effective than placebo.
In
Side effects can include nausea and constipation. For more information, read the SAM-e and Depression.
4) Folic Acid
Folic acid, also called folate, is a B vitamin that is often deficient in people who are depressed.
Folate is found in green leafy vegetables, other vegetables, fruit, beans, and fortified grains. It's one of the most common vitamin deficiencies because of poor diet but also because chronic conditions and various medications such as aspirin and birth control pills can also lead to deficiency.
Besides food, folic acid is also available as a supplement or as part of a B-complex vitamin.
Researchers at
5) 5-HTP
5-HTP is short for 5-hydroxytryptophan. It's produced naturally in the body and is used to make the neurotransmitter serotonin. Although taking 5-HTP in supplement form may theoretically boost the body's serotonin levels, many experts feel there is not enough evidence to determine the safety of 5-HTP. It should not be combined with antidepressants.
6) Diet
· Reduce your intake of sweets
Sweets temporarily make you feel good as blood sugar levels soar, but may worsen mood later on when they plummet.
· Avoid caffeine and alcohol
Caffeine and alcohol both dampen mood. Alcohol temporarily relaxes us and caffeine boosts energy, but the effects of both are short-lived. Both can worsen mood swings, anxiety, depression, and insomnia.
· Vitamin B6
Vitamin B6 is needed to produce the mood-enhancing neurotransmitters serotonin and dopamine. Although deficiency of vitamin B6 is rare, a borderline deficiency may occur in people taking oral contraceptives, hormone replacement therapy, and drugs for tuberculosis.
· Magnesium
Most people do not get enough magnesium in their diets. Good sources of magnesium are legumes, nuts, whole grains and green vegetables. Like vitamin B6, magnesium is needed for serotonin production. Stress depletes magnesium.
This amino acid, a derivative of one of the brain’s neurotransmitters, is best known for promoting a sense of relaxation in times of stress. It is so effective that the Japanese have added L-theanine to more than 50 products, including beverages, ice cream, jelly candy and gum.
- L-tyrosine: A precursor to norepinephrine; may be valuable to the people who do not respond to most antidepressant drugs except amphetamines.
- L-tryptophan: a natural relaxant helping alleviate insomnis by inducing normal sleep. Reduces anxiety and depression and anxiety. Reduces tensance to migraine headaches, works with lysine in reducing cholesterol levels.
- L-phenylalanine: Converted to tyrosine (a naturally occuring form of phenylalanine); D-phenylalanine (which does not normally occur in the body or in food) is metabolized to phenylethylamine (PEA), an amphetamine-like compound that occurs normally in the human brain and has been shown to have mood elevating effects. Studies have shown that depressed people commonly have low levels of phenylethylamine.
Regular exercise is one of the most effective and inexpensive ways to improve mood.
Exercise, particularly aerobic exercise, releases mood-elevating chemicals in the brain and can decrease stress hormones.
One of the best options to bust the blues is taking a brisk walk outside each morning for at least 30 minutes five days a week.
But what's important is that you choose something you enjoy and will stick with, whether it's going to the gym, signing up for dance classes, playing tennis, or gardening.
8) Light Therapy
Getting enough sunlight has been shown to be effective for seasonal mood changes that happen in the darker winter months.
Exposure to light in the morning helps the body's sleep/wake cycle work properly.
Production of serotonin, a brain chemical that key in influencing our mood, is turned on in the morning upon exposure to light. During the winter when there is less sunlight, serotonin levels can drop, making us feel tired and prone to seasonal affective disorder (SAD).
One of the most simple ways to increase your exposure to light is to walk outdoors in the morning. Just be sure to use sunscreen to protect your skin from ultraviolet light.
Another option is to use special lights that simulate natural daylight. Studies have found they are effective.
These lights can be found online. There are different types available, from light boxes to visors, that are typically used for 20-30 minutes a day. Look for lights with a minimum of 3,000 lux. many experts suggest 10,000 lux.
Although they are rather expensive ranging from $150 to $500, they may be covered by insurance.
9) Relora
- A patented magnolia and phellodendron extract
- Addresses weight gain triggered by stress
- Takes will-power and metabolism out of the equation
An important breakthrough for anyone struggling to lose weight! Now there's an all natural diet formula that breaks the weight/stress connection to help you meet your fitness goals and feel great while you do it. Introducing Relora, the revolutionary magnolia and phellodendron extract blend that addresses one of the most difficult aspects of successful weight mangagement: stress. High stress levels trigger the release of hormones that can not only increase appetite, but can also affect how the body stores and metabolizes fat. By working with the body's natural chemistry to reestablish a normal balance of these hormones, Relora takes will power and metabolism out of the diet equation, breaking the stress cycle that so often derails even the most well-designed fitness plans. It is similar to 5-HTP ---- so please, consult with a recognized authority before combining with any other supplement or prescription medication.
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