Definition
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Depression is the most common mental disorder suffered by Americans. The incidence of depression is
slightly higher in women than men. Depression is an emotional state which can have a very real physiological
basis. “Chronic depression is now recognized as a disorder of chemistry, not character” (Medscape Mental
Health 2(6), 1997). Decreased production of neurotransmitters (mainly serotonin, but including dopamine,
norepinephrine, and acetylcholine) all play a role in depression. This imbalance in neurotransmitters, as well
as the bombardment of environmental toxic assaults to the body can create these very real and intense feelings
of sadness and despair. Psychological causes must, of course, also be addressed. If more than four of the
symptoms below are experienced, a trained licensed professional should be consulted.
Signs and Symptoms
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- Sadness and guilt
- Chronic fatigue
- Insomnia or excess sleep
- Loss of appetite or weight gain
- Feelings of worthlessness and suicidal feelings
- Low self-esteem
- Inability to concentrate
- Compulsion to commit suicide
- Anxiety
- Lack of motivation or energy
- Nervousness or “jitters”
- Despair
- Loss of sexual desire
- Irritability
- Headaches
NOTE: Symptoms are extremely varied, depending on the depth of depression.
Possible Causes or Contributing
Factors
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1 ) Excess stress
2 ) Nutritional deficiencies
3 ) Poor diet including increased caffeine, sugar, white flour and additives in the diet
4
)
Endocrine disorders (especially pineal and thyroid problems). The pineal gland
produces melatonin,
which is a brain hormone partly responsible for preventing “the blues."
5 ) Food allergies
6 ) Excess drugs (prescribed or illicit), alcohol, caffeine, nicotine, etc.
7 ) Hypoglycemia - pancreas and adrenal imbalances
8 ) Environmental toxicity
9 ) Genetic predisposition
10 ) Heavy metal toxicity
11 ) Lack of exercise
12 ) Dysbiosis
13 ) Smoking
14 ) Psychological factors
Nutrient Applications
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In general, depends on needs:
1 ) B-Complex
The B vitamins synergistically treat depression (J. Am Coll Nutr 1992; 11: 159-163). A folic acid deficiency
has been directly linked to depressive symptoms.
2 ) Multiple Vitamin and Mineral
A multiple vitamin-mineral supplement is essential to provide all the basic nutrients.
3 ) Calcium and Magnesium
Calcium and magnesium are needed for muscle relaxation; magnesium is used for anti-anxiety effects
(Hamilton K. and Robertson K. Asthma IT Services, Sacramento, CA, 1997).
4 ) Tyrosine
Tyrosine is an amino acid that is the precursor to norepinephrine, an adrenal hormone essential to the
central nervous system. Suggested dosage: 250-500 mg twice daily for three weeks. Do not take tyrosine
if taking a MAO-inhibitor drug.
5 ) Essential Fatty Acids
Essential fatty acids (fish oil, flax oil, borage oil,, black currant seed oil, evening primrose oil) are depleted
in depression. Suggested dosage: 1-4 grams daily, Fish Oil up to 8-10 grams daily.
6 ) Melatonin
Melatonin may be beneficial in some cases of seasonal affective disorder. Suggested dosage: 3 mg 1/2
hour to 2 hours before bed.
7 ) Vitamin B-12 and Folic Acid
Vitamin B-12 intramuscular injections have been shown to be beneficial. Folic acid and B-12 stimulate
synthesis of a brain compound which activates enzymes for serotonin and dopamine synthesis.
8 ) Chromium
Chromium helps maintain blood sugar levels, which is essential in stabilizing mood. Suggested dosage:
200-500 mcg per day.
9 ) Amino Acids
Amino acids provide synergistic protein support.
10 ) SAM-e
SAM-e is an amino acid derivative that may be very beneficial in depression. Suggested dosage: 400-500
mg three times daily.
11 ) Inositol
Inositol is needed for the activity of several important neurotransmitters (serotonin) and may be beneficial
in brain
function. Suggested dosage: 500 mg three times daily.
Botanical Applications
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1 ) St. John's Wort
St. John’s Wort is a mood elevator in cases of depression and other psychiatric illness. It improves quality
of sleep by relieving both insomnia and hypersomnia and provides significant improvement in symptoms
of anxiety, depression, and feelings of worthlessness (Murray, M. and Pizzorno, J., Encyclopedia of Natural
Medicine, Prima Publishing, Rocklin, CA, 1991, p. 268). Suggested dosage: 300 mg 1-4 times daily until
desired effect is achieved. Use a standardized extract containing .3% hypericin and 3% hyperforin.
2 ) Kava Kava
Kava Kava reduces anxiety yet improves mental function (Murray M. Healing Power of Herbs, Prima
Publishing, Rocklin, Ca., 1992: 217). Suggested dosage: 150-250 mg 2-3 times daily standardized to
30% kavalactones.
3 ) Siberian Ginseng
Siberian ginseng is an adaptogen that nourishes the adrenal glands. Siberian ginseng has the ability to
increase the sense of well-being in a variety of psychological disturbances (Econ Med Plant Res, 1985, 1:
156-215). Suggested dosage: 200 mg daily standardized to .5% eleutherosides.
4 ) Ginkgo Biloba
Ginkgo biloba improves microcirculation to the brain and delivery of nutrients. It has a positive effect on
depression, especially in cases of cerebrovascular insufficiency (DeFeudis F.V. Ginkgo biloba extract.
(RGb 761). Paris, Elsevier, 1991). Suggested dosage: 60-80 mg 2-3 times daily standardized to 24%
ginkgo heterosides and 6% terpene lactones.
5 ) Valerian
If sleep is a problem, valerian extract may be beneficial. Suggested dosage: 200-300 mg one hour before
bed standardized to .8% valerenic acids.
6 ) Oat Straw
Oat straw is a nerve tonic that is high in silica, which helps support the central nervous system. Suggested
dosage: 500 mg twice daily.
Dietary and Lifestyle Applications
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1 ) Eat a whole foods diet (fruits, vegetables, grains, legumes, raw nuts and seeds). Be careful of wheat in the
diet; it has been linked to depression problems.
2 ) Eat adequate amounts of protein daily (eggs, fish, tofu or organic meats). High-protein foods have been
shown to increase the production of dopamine and norepinephrine.
3
)
Avoid
chemical preservatives, artificial sweeteners and additives.
4
)
Avoid
intake of caffeine, nicotine, other stimulants and alcohol.
5 ) Follow a hypoglycemic diet when necessary (see wellness information).
6 ) Identify and control food allergies.
7 ) Perform relaxation exercises 10 to 15 minutes each day.
8 ) Include more humor and laughter into your life.
9 ) Exercise regularly to help improve mood and the ability to handle stress.
10 ) Seek help from a mental health professional to learn how to develop a positive, optimistic mental attitude,
through setting goals, using positive self-talk and affirmations, and asking self-impowering questions.
11 ) Avoid smoking.
Notes
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1 ) If a patient is currently on a prescription antidepressant drug, medical supervision is advisable while
discontinuing the medication and switching to St. John’s Wort.
2 ) Full spectrum light treatment may be helpful for people who suffer from Seasonal Affective Disorder (SAD).
The statements above have not been evaluated by the FDA. The nutritional suggestions and research provided are not intended to diagnose, treat, cure or prevent disease and should not be used as a substitute for sound medical advice. Please see your health care professional in all matters pertaining to your physical health. The Professional Description, Professional Notes, Patient Instructions, and items marked with an astrisk (*) are provided by the practitioner and are the sole responsibility of the practitioner.Copyright © 1998-2002 Standard in Natural Solutions, LLC.