Depression – 5 Supplements to Fight Depression
Parts one and two of my articles on depression dealt with the basics of how to control depression symptoms. As I stated already when symptoms become severe, when they last more than a couple of weeks, when you can’t even get out of bed or function then you need to get professional help. If your feelings of depression are mild or if they are improving, in addition to the tips mentioned in articles one and two you can add in the following natural supplements to help increase mood. For many of these supplements I have written individual and more substantiate articles previously and I have included those links after each supplement.
The following are 5 basic tips to help with depression:
- Omega 3 – Decreases Anxiety and Depression and acts as a mood stabilizer– Studies suggest that those patients that took Omega 3 Fish oils showed a marked improvement in their depression symptoms. In one study alone 64% of patients who took 10 Gms of Omega 3 over 4 months showed significant improvement in symptoms. In addition, fish oils help play a role in brain function and include both EPA and DHA which many who suffer from depression are deficient in. For more info on the benefits of Omega 3 please check here. https://synergyhealthy.wpengine.com/2016/08/30/omega-3-5-benefits-decrease-depression-anxiety-and-even-pms/
- Vitamin D – Recent studies have shown a strong link between depression, fibromyalgia, bipolar and low levels of Vitamin D with symptoms improving with supplementation. Seasonal affective disorder, commonly seen in Northern countries such as Norway, Sweden, Ireland probably have higher levels of hypovitaminosis than countries located on the equator. Sadly, according to Dr James Greenblatt Vitamin D deficiency (levels less than <20 ng/ml) are regularly seen in schizophrenia, psychosis, elective mutism and anxiety. The take away from this is have your Vitamin D25 Level Checked and supplement accordingly with between 600 -800 IU Daily this is assuming that you are getting 450 IU of Vitamin D from food sources (not often easy to do). Good Vitamin D Food Sources are Salmon, Fish, Mushrooms, Eggs, Fermented Milks, Vitamin D3 Only Capsule 600 – 800 IU daily but please consult with your health care profession. https://synergyhealthy.wpengine.com/2016/11/05/the-imp ortance-of-vitamin-d-the-dangers-of-vitamin-d-deficiency/
- B12 – Low levels of vitamin b12 and other b vitamins have been implicated in depression and these vitamins have been shown to affect brain chemicals, mood and other brain functions. Reasons for low levels of vitamin b12 can stem from poor diet, mal-absorbtion, celiac or Crohn’s disease. Correcting B12 deficiency starts with correcting diet imbalances. Eating a diet that is rich in b12 plentiful in animal products such as fish, lean meat, poultry, eggs, and low-fat and fat-free milk. Additionally, there are foods that are fortified such as cereals. If you need to be supplemented 500 mcg by mouth daily is a suggested recommended dose.
- Theanine – L- Theanine is an amino acid found in Green Tea. Recently L-theanine has been extracted from green tea and is being used to treat both anxiety and depression. L-Theanine works by increasing the synthesis of GABA which in turn leads to increased brain levels of dopamine while decreasing serotonin thereby increasing feelings of calm and wellbeing.
- Turmeric – Turmeric a beautiful vibrant orange Indian and middle eastern spice has long been used in Ayurvedic and Chinese medicines for its healing properties and health benefits. Treating everything from infections to inflammation to calming and stabilizing mood its no wonder that western medicine is now paying attention. Fights depression – Some studies have shown that Turmeric worked more effectively than Prozac in tests. Chronic inflammation can decrease serotonin and dopamine levels. Turmeric is a powerful anti inflammatory and antioxidant agent which can help restore these neurotransmitters and protect the brain, eventually leading to improvements in mood.https://synergyhealthy.wpengine.com/2016/09/05/5-benefits-of-turmeric-anti-inflammatory-anti-bacterial-and-fights-depression/
- Maca – Last but not least one of my personal favorite supplements especially for its all round benefits. In recent studies Maca was shown to decrease depressive symptoms I postmenopausal women. The Fatty acids in maca root support brain function, which may be responsible for stabilizing analytical skills, cognitive function, and rational thinking and depression. Many doctors focused on holistic wellness often recommended omega-3 fatty acids (like the ones found in maca) as a first step toward alleviating certain symptoms associated with depression, anxiety, and stress. https://synergyhealthy.wpengine.com/2016/08/23/maca-decrease-hot-flashes-and-mood-swings
Bonus Turmeric Tea Recipe
I’m Irish so Tea to me is a magical elixir with healing properties. All the problems of the world , all the ailments could be solved with a cup of tea, the thing your Mum would rush to make for you if you had a bad day, had broken up with a boyfriend, had a fight with a best friend. While I often reach for a cup of Barrys Gold Tea I do make this healing, anti-inflammatory, calming Turmeric tea and actually drink it daily. I don’t know whether it’s the ritual of boiling the water or steeping the turmeric blend, the aromatic smells and tastes but I always feel an air of calm come over me when I drink it.
Turmeric Tea – Blend Turmeric Root, Ginger, Lemon Juice into a Paste (I make enough for 1 week and store in Fridge). Add Cayenne pepper to the paste and add boiling water and natural white honey. Steep and then strain.
Synergy Health and Wellness Dolores@synergyhealthandwellness.net
For more confidential help or if you have a topic you would like discussed – you can call me at 561-866-1211. Thanks Dolores