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Healthstop
" Where Health and Wellness Begin"
Depression Got You Down?
I Got The Blues
Depression is so common in our society that many people accept it as a normal aspect of the human condition. It is important to distinguish between situational depression, a normal reaction to external events, and endogenous depression, which comes from within and is unrelated to situations. You should try to work through the former kind, with help from psychotherapists or counselors, for example, rather than try to cover it up. Endogenous depression may require other kinds of treatment.
Depression, characterized by unhappy feelings of hopelessness, can be a response to stressful events, hormonal imbalances, biochemical abnormalities, or other causes. Mild depression that passes quickly may not require any diagnosis or treatment. However, when depression becomes recurrent, constant, or severe, it should be diagnosed by a licensed counselor, psychologist, or psychiatrist. Diagnosis may be crucial to determining appropriate treatment. For example, depression caused by low thyroid function can be successfully treated with prescription thyroid medication. Suicidal depression often requires prescription anti-depressants. Persistent mild-to-moderate depression triggered by stressful events is often best treated with counseling and not necessarily with pills of any sort.
When depression is not a function of external events, it is called endogenous. Endogenous depression is often due to biochemical abnormalities. Lifestyle changes and herbs may be used with people who suffer from depression with a variety of causes, but dietary and nutrient interventions are usually best geared to endogenous depression.
Beating The Blues
Dietary changes that may be helpful:
Although some of the research has produced mixed results, several double-blind studies have shown that food allergies can trigger mental symptoms, including depression. Individuals with depression who do not respond to other natural or conventional approaches should consult a nutritionally oriented doctor to diagnose possible food sensitivities and avoid offending foods.
Restricting sugar and caffeine in people with depression may elevate mood. How much of this effect results from the sugar and how much from the caffeine remains unknown. People with depression may want to avoid sugar and caffeine for one week to see what happens.
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. As little as three hours per week of aerobic exercises can profoundly reduce the level of depression. If you are depressed, exercise may be the very last thing you want to do, but force yourself to do it. Results will not be immediate but should be noticeable within a few weeks.
According to Buddhist psychology, depression is the necessary consequence of seeking stimulation; this view counsels us to seek balance in our emotional life instead of going for highs and complaining about the lows that always follow. Its basic prescription is for the daily practice of meditation, and I am inclined to agree that this is the best way to get at the root of depression and change it. That requires a long-term commitment, however, since meditation does not produce fast results.
In addition, studies have shown that individuals with a belief system or spiritual component to their life, have less depression (among other benefits).
Nutritional Supplements
Nutritional supplements 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. 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.
Several studies also indicate that vitamin B6 supplementation helps alleviate depression associated with premenstrual syndrome, or PMS, although the research remains inconsistent. Many nutritionally oriented doctors suggest that women who have depression associated with PMS take 100-300 mg of vitamin B6 per day.
Iron deficiency is known to affect mood and can exacerbate depression--a problem that is easy to fix with iron supplements. Iron deficiency can be diagnosed and treated by any nutritionally oriented doctor.
Deficiency of vitamin B12 can create disturbances in mood that respond to B12 supplementation. Depression caused by vitamin B12 deficiency can occur in the absence of anemia. Diagnosis of deficiency requires a doctor knowledgeable in the field of nutrition.
Sometimes mood will improve with vitamin B12 injections even in the absence of a B12 deficiency. Providing high amounts of vitamin B12 can only be done by injection. However, once a B12 deficiency has been successfully treated by injection, oral maintenance supplementation (1,000 micrograms per day) is often possible.
A deficiency of the B vitamin folic acid can also disturb mood. A large percentage of depressed people have low folic acid levels. Folic acid supplements appear to improve the effects of lithium in treating manic-depressives. Depressed alcoholics report feeling better with large amounts of a modified form of folic acid. 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). See our vitamin page.
An amino acid called 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. Tyrosine metabolism may be abnormal in other depressed people as well, and preliminary research suggests supplementation might help. This, however, has not been adequately studied and is only presented here for it's anecdotal evidence. Several nutritionally oriented doctors recommend a twelve week trial of tyrosine supplementation for people who are depressed. Published research has used a high amount--100 mg per 2.2 pounds of body weight (or about 7 grams per day for an average adult).
L-Phenylalanine is another amino acid that converts to mood-affecting substances (including phenylethylamine). Preliminary research reported that L-phenylalanine improved mood for thirty-one out of forty depressed people. DLPA is a mixture of the essential amino acid L-phenylalanine and its mirror image D-phenylalanine. DLPA (or the D- or L-form alone) may be effective in the treatment of depression. This, however, has not been adequately studied and is only presented here for it's anecdotal evidence. Some doctors of natural medicine suggest a one-month trial with 3-4 grams per day of phenylalanine for people with depression, although some research finds that even very low amounts--75-200 mg per day--are helpful. If you decide to try DLPA, please review the possible side effects listed below.
Phosphatidylserine, or PS, is a natural substance derived from the amino acid serine. It 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. After forty-five days, the level of depression in the PS group was more than 60 9.083057e-304ss than the level achieved with placebo.
Levels of the hormone DHEA may be lower in depressed patients, while supplementation with DHEA may improve depression symptoms for some. This, however, has not been adequately studied and is only presented here for it's anecdotal evidence. Before taking DHEA, it is best to consult a nutritionally oriented doctor.
Preliminary evidence indicates that individuals with depression may have lower levels of inositol, however, the clinical application of this remains to be determined.
Are there any side effects or interactions?
Large amounts of vitamin B6 can cause side effects and should be used with caution or under the guidance of a nutritionally oriented physician. People who have not been diagnosed with iron deficiency should not supplement iron.
Before taking 1,000 mcg or more of folic acid per day, it is important to be assessed by a nutritionally oriented doctor for possible vitamin B12 deficiency. People who are B12 deficient and take large amounts of folic acid can run into potentially serious problems. Although the amounts of tyrosine used for depression have not been clearly linked to toxicity in humans, it is prudent to be monitored by a doctor who works with amino acid supplements.
The maximum amount of DLPA, or L-Phenylalanine, that is safe is unknown, but nerve damage has not been reported with 1,500 mg per day or less of DLPA; DLPA has occasionally caused mild side effects, such as nausea, heartburn, and transient headaches, in smaller amounts. DLPA can worsen high blood pressure, so use the formula cautiously if you have this condition, and start with a dose of 100 mg while monitoring your blood pressure. There are no side effects associated with phosphatidylserine.
Inositol toxicity has not been reported, although people with chronic renal failure show elevated levels. Large amounts of phytate, the common dietary form of inositol, reduces the absorption of calcium, iron, and zinc. However, supplemental inositol does not have this effect.
Make sure you are not taking any OTC or prescribed drugs that can contribute to depression. That includes all antihistamines, tranquilizers, sleeping pills, and narcotics. Stay away from these medications if you have any tendency toward depression.
Also be very cautious about using recreational drugs if you are depressed, especially alcohol, cocaine, amphetamines, "downers," narcotics, and marijuana. These may give a temporary sense of relief, but with regular use are likely to intensify depression to dangerous levels. Addiction to coffee and other forms of caffeine can also interfere with normal moods and make depression worse.
Herbal Help
Herbs that may be helpful:
St. John's wort extracts are among the leading medicines used in Germany for the treatment of mild to moderate depression. Using St. John's wort extract can significantly relieve the symptoms of depression. Patients receiving St. John's wort show a remarkable improvement in mood and ability to carry out their daily routine. Symptoms such as sadness, hopelessness, worthlessness, exhaustion, and poor sleep also decrease. One study documented that St. John's wort is as effective as the prescription antidepressant imipramine for treating depression. Best of all, compared to prescription antidepressants, side effects with St. John's wort are rare.
In modern herbal medicine, 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. For example, an extract standardized to contain 0.2ypericin would require a daily intake of 500 mg (usually given in two divided dosages). Many European studies use higher intakes of 900 mg daily (supplying 2.7 mg of hypericin). 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.
If you wish to try this, we would recommend one of the following two sources of St. John's Wort (There are many manufacturers of St. John's Wort products, but many have since been found NOT to contain any of the active parts of the St. John's Wort plants. These are the only two products that we have found definitive evidence of their standardization and quality):
Alterra is produced by one of the leading drug manufacturers, Upsher-Smith. It is an extended release product and only needs to be taken twice a day. Retail price about 0.73 per day. Alterra is available through your pharmacist without a prescription, or can be ordered on-line through VitaCost or WalMart.
The other St. John's product is a combination product. It is a standardized combination of St. John's Wort (Hypericum perforatum) and Cordyceps, the proprietary strain of the Chinese traditional remedy Dong Chong Xia Cao (Cordyceps sinensis). It combines the health promoting features of each compound to promote positive mood and reduce fatigue. This is our personal favorite and the one that we use. We have found it to be very effective. Retail price about 0.93 per day.
It is available through Pharmanex. When ordering by phone, (800) 487-1000, please list Healthstop as your referring sponsor.
Ginkgo and damiana may also be supportive in the alleviation of depression. Yohimbe inhibits monoamine oxidase (MAO) and therefore may be of benefit in depressive disorders. This, however, has not been adequately studied and is only presented here for it's anecdotal evidence.
If you wish to try this, we would recommend the following source of ginkgo (There are many manufacturers of ginkgo products, but many have since been found NOT to contain any of the active parts of the ginkgo plants. These are the only product that we have found definitive evidence of their standardization and quality):
Ginkgo biloba extract, an all- natural substance derived from the leaves of the ginkgo tree, contains ginkgolides which safely and naturally promote circulation to the brain. As a result, the brain functions better, and memory and concentration are stimulated. In a recent animal study, one product has shown a faster onset of action, delivered a higher level of ginkgolides, and worked longer than the leading ginkgo brand. It is the most advanced form of ginkgo you can buy. Retail price about 1.00 per day.
It is available through Pharmanex. When ordering by phone, (800) 487-1000, please list Healthstop as your referring sponsor.
Are there any side effects or interactions?
St. John's wort makes the skin more light- sensitive. Persons with fair skin should avoid exposure to strong sunlight and other sources of ultraviolet light, such as tanning beds. It is also advisable to avoid foods like red wine, cheese, yeast, and pickled herring. St. John's wort should not be used at the same time as prescription antidepressants. St. John's wort should not be used during pregnancy or lactation.
Ginkgo is essentially devoid of any serious side effects. Mild headaches lasting for a day or two and mild upset stomach have been reported in a very small percentage of people using ginkgo. There are no known contraindications to the use of ginkgo by pregnant and lactating women. Higher doses of damiana may induce a mild sense of euphoria. The leaves have a minor laxative effect, which is more pronounced at higher intakes, and may cause loosening of stools.
Patients with kidney disease or peptic ulcer and pregnant or lactating women should not use yohimbe. Standard doses may sometimes cause dizziness, nausea, insomnia, or anxiety. Using more than 40 mg of yohimbe per day can cause dangerous side effects, including loss of muscle function, chills, and vertigo. Some people will also experience hallucinations when taking higher amounts of yohimbe. Foods with high amounts of tyramine (such as cheese, red wine, and liver) should not be eaten while a person is taking yohimbe, as it may cause severe high blood pressure and other problems. Similarly, yohimbe should only be combined with other antidepressant drugs under the close supervision of a physician.
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One final piece of advice about depression:
It is a state of high energy turned inward, negative. You will never come to terms with depression if you try to disown it or suppress it. The way to emotional freedom is to own your depressions, appreciate them, and transform them. You will then be able to use all the energy they contain.
There are only two alternative treatments for depression that I have any confidence in. The first is regular aerobic exercise, which can definitely provide a long-term solution. You'll have to do at least 30 minutes of some vigorous aerobic activity at least five times a week, and be prepared to wait several weeks before you see any benefit. Aerobic exercise is a preventive as well as a treatment.
The second is an herbal treatment, called St. John's Wort (Hypericum perforatum). St. John's Wort is much used in Germany for the treatment of mild to moderate depression, as well as associated disturbed sleep cycles. St. John's Wort, or Hypericum perforatum, is a very popular treatment in Europe for mild to moderate depression. Doctors write millions of prescriptions for the pills every year, and as many bottles of over-the-counter products are sold. Again, be prepared to wait several months before you see the full benefit. Note: Don't combine St. John's Wort with prescribed antidepressant medication.
There are some good resources on depression on the Web.
Check out Mental Health Net's depression guide, which lists newsgroups, the National Institute of Mental Health, and various homepages. The Samaritans, a nonreligious charity in Great Britain, runs a newsgroup called alt.support.depression. Also helpful, is finding a non-judgemental clergy member, therapist, or counselor with whom you can talk.
None of the above suggestions are meant to replace a good therapist. Depression is an illness, with very strong emotional ties. Mild depression and temporary depression as a reaction to a situation may be relieved with exercise and supplements. However, if your depression is causing thoughts of harm to yourself or others, you need medical assistance. Do not wait for the "right time." There will always be excuses. Just like the exercise plan above, force yourself to seek assistance.
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Retail costs listed on this page are for comparison purposes only. Discounted prices available on most products.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
The information presented on these pages is based on scientifically based research and current medical knowledge. Many of the supplements mentioned on these pages have been used to treat diseases for hundreds or thousands of years. The medical community is just beginning to research natural treatments. As new information develops, the information on these pages will be updated. Whenever possible, several sources for each supplement will be listed. The manufacturers mentioned within, have presented evidence that they have independent studies demonstrating standardization of potency, purity, and activity for that product. Some of the products presented are processed by Pharmanex.
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