Anti-Depression Foods

While a diet of foods supporting healthy brain functions forms the basis of a depression-free life, in the real world, few of us can eat an ideal diet consistently. This is where supplements from the health food store can come in handy. And if you already have a depression problem caused by low brain serotonin levels, certain supplements can quickly bring your levels up and keep them there until your diet alone maintains them.

First, we will discuss supplements you may want to take for the long term, then we’ll discuss the short term options for rapidly overcoming symptoms. You should always consult a physician before starting on any less usual or higher potency supplements.

Daily Supplements for Anti-Depression Living

1.  Multivitamin or high-potency multivitamin with minerals
2.  B-complex
3.  Fish Oil
4.  Vitamin C
5.  Magnesium
6.  Calcium
7.  Vitamin D
8.  Vitamin E

1. Multivitamin – For most people, getting all the nutrients they need from food alone is not entirely practical. A good multivitamin supplement is a good first step toward depression-free living. Don’t skimp on the B-vitamins, particularly.2_ B-Complex – Once thought to be a single vitamin, this category – folic acid, thiamin, riboflavin,. vitamin B6 and vitamin B12 – are well known as the most important group for contributing to brain health. If you are overcoming depression, you will probably need an extra B-complex supplement for the first few months. Be sure to always take them with food to avoid stomach upset.

3.  Fish Oil – This supplement concentrates the super omega-3 fats found most readily usable for the human body in fish. This supplement can greatly contribute to improving mood levels and general health. High daily amounts may be necessary while overcoming depression, but taper off to moderate amount once you feel consistently good. The same pollutants that can be found in fish can also occur in these supplements, thus, it’s best to go lighter for the long term. It often is combined with other components. DHA/EPA combined with fish oil is helpful, but avoid those combined with other oils.

4.  Vitamin C - Combined with bioflavonoids and minerals, as it is naturally, vitamin C is considered a good hedge against stress as well as a variety of serious physical ailments.

5 & 6.  Magnesium and Calcium – Extra magnesium can be an excellent safeguard against depression, as well as stress and similar problems. Calcium is thought to play a role in brain neurotransmitter functions.

7.  Vitamin D – This vitamin is normally found in fish, liver, eggs, and dairy products and produced by the body through sun exposure. It can contribute greatly to mood and stress relief as well as bone growth. Some more recent studies are suggesting that we may actually need much higher amounts than thought in the past. Supplementation is especially necessary if you get little sunlight, which, by the way, is a good natural therapy for depression in itself.

8.  Vitamin E – This fat-soluble antioxidant contributes to the well-being of the brain and the entire body. It is vitally necessary to combat the onslaught of harmful free radicals found commonly in many foods. The dirty secret of our food industry is that most vegetable oils (olive oil notably excluded) typically become rancid very quickly. So by the time you eat that French fry, tortilla chip or margarine smear, it is loaded with free radicals.

Supplements for the Short-Term: Overcoming Depression Symptoms Fast

These are supplements you won’t want to take for years on end, but if you are currently depressed, they may bring you up to speed and keep you there for a few months while your diet improves. Surprisingly, some of these supplements have been found as effective in mood raising as prescription drugs like Prozac, but with less severe side effects. It’s best to consult a physician before taking sizable quantities of amino acids to take your personal condition into account. A few people do not process dietary serotonin well, so if you notice no or little effect from a supplement, you probably want to stop using it to prevent excess accumulation. A good general rule of thumb with these is to try only one, starting with 5-HTP (which works with most people), and if it doesn’t help, move try the next one. Relief from depression feelings often occurs within an hour, but with low serotonin levels, you will need to take them a couple of times a day for weeks or months until your levels are up to normal on their own. Again, be sure to discuss any of these supplements with your doctor before you begin to take them, especially if you are currently taking any prescription drugs.

1.  5-HTP
2.  L-Tryptophan
3.  Saint John’s Wort
4.  SAMe

1.  5-HTP (5-Hydroxytryptophan) – This naturally occuring amino acid acts as a precursor to the neurotransmitter serotonin. Increasingly used as a Prozac alternative, it is widely available at vitamin dealers and often has results as good as or better than prescription drugs. Available commonly in 50 mg and 100 mg tablets, the smaller dose tablet allows you to take it more frequently as the way you feel dictates, often twice per day. Adjust times according to when you feel you need it the most.

2. L-Tryptophan – This is an amino acid from high-protein plant and animal sources. While food is your best source, Tryptophan can be purchased as a supplement and can show similar success to 5-HTP in offering immediate relief from depression symptoms.

3.  Saint John’s Wort – An herbal remedy from a plant known as Tipton’s Weed, Saint John’s Wort has been studied mostly in Europe and may have surpassed prescription drugs as the treatment of choice for depression in Germany. Study in America has been too limited as of yet, but many claim that with some individuals is more effective than the above supplements at raising serotonin levels. It is sometimes used as an alternative in cases where slow thyroid function interferes with the amino acid supplements.

4.  SAMe – Pronounced “sammy”, this is a compound that occurs naturally in the body, but often at low levels in depressed people. You do not want to take SAMe if you have Bipolar Disorder, so consult a physician before starting use of this supplement. Consider it a forth alternative if the others do not work sufficiently.

According to many researchers, a better natural method of increasing serotonin levels is to start engaging in vigorous daily exercise. There have been studies indicating that serotonin production increases for some days after a good workout. Unfortunately, one of the symptoms of depression is often a lack of energy, but if you can muster enough to run/cycle/play/dance for an hour or two, you might find you can at least lesson the need for supplements in the most beneficial way.