Feeling sad, or what we call "depressed", happens to all of us. The sensation usually passes after a while. However, a person with a depressive disorder - clinical depression - finds that his state interferes with his daily life. His normal functioning is undermined to such an extent that both he and those who care about him are affected by it.
Depression is also linked to a lack of certain vitamins, especially the B vitamins which are used in nervous system function. A less than adequate intake may produce subtle changes in mood, even before a deficiency could develop. B6 also plays a role in the brain chemical production of serotonin. Studies show that people who are depressed have low levels of B6 and serotonin. Certain drugs, such as hormone replacement therapy, oral contraceptives, and anti-tuberculous medication can interfere with the body's use of B6, creating a borderline deficiency.
Other B vitamins also participate in mental health. Folic acid deficiency can cause personality change and depression. Vitamin B12, at just marginally low levels can contribute to depression and memory problems. Not only is it easily destroyed by cooking, but is most abundant in leafy green vegetables- an often underconsumed food group. As we age, vitamin B12 may not be absorbed as readily, even if the recommended daily requirement is met through the diet.Minerals that play a role in the development or prevention of depression, irritability, and mood swings include calcium, iron, magnesium, selenium, and zinc.
Natural Remedies for Depression:
St. John's Wort - Has long been used in folk medicine for sadness, worry, nervousness, and poor sleep.
Omega-3 Fatty Acids - Studies have linked depression with low dietary intake of omega-3 fatty acids. In countries with higher fish consumption, such as Japan and Taiwan, the depression rate is 10 times lower than in North American. * Postpartum depression is also less common.
Folic Acid - Also called folate, is a B-vitamin that is often deficient in people who are depressed.
5-HTP - Is 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.
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.