Best Holistic Nutrition for Depression

There are many causes of, types of and degrees of depression. While not all are caused by a nutritional deficiency, many are. Some people who suffer from depression will have to remain on medications for life but can still be helped by including supplements to their medication regime, with their medical doctor’s approval. Only your doctor knows if supplements will interfere with your treatment.

Sometimes depression can be a normal part of life. If you experience the death of a loved one, a divorce, a loss of a job or a bad medical diagnosis, its expected that you would naturally experience some form of depression. Other people just live this life of sadness, usually because of a lack of a natural brain chemical, or a problem with nerve cell transmission.

Many people are feeling this way these days because of the pandemic that we are living with. Depression can be spurred by any sense of loss, such as the loss of protection or a freedom.

Even animals get depressed, especially after loss of an owner or an animal companion.

Supplements for depression are focused on antioxidants (which protect against free radicals), neurotransmitters, supplements that increase neurotransmitters, increase any one of the four “feel-good” brain chemicals, or address any one of the several causes of anemia.

Common Causes of Depression:

Abuse-physical, sexual, or emotional

Aging can cause a decline in brain chemicals or hormones.

Medications that increase free radicals or decrease hormones or brain chemicals.

Conflict or turmoil-anything that makes you sad or that leads to stress.

Gender-men and women experience depression differently.

Genes and family history-can cause a predisposition.

Major events-upsetting life events such as death of a loved one, disease or a bad medical diagnosis, divorce or separation, job-loss or any loss, or a perceived loss.

Personal problems-feeling inadequate, lonely, or hopeless

Illness-associated with both biological depression and emotionally induced depression

Substance abuse-substance abuse can be caused by depression and in return cause depression.

Early childhood trauma-violence, abuse or neglect are among many causes.

Brain structure-a problem with brain structure may be a cause of depression, while on the other hand depression can lead to physical changes in the brain structure.

Chemical imbalances-these may need lifelong adjustments.

Nerve Cell Communication-nerve cell communication is the root cause of many types and degrees of depression.

Types of Depression:

MDD-Major Depressive Disorder-depression most of the time and on most days. Also known as Clinical Depression.

Persistent Depressive Disorder-depression that lasts two or more years. Includes both dysthymia and chronic major depression.

4 types of bipolar disorder; Bipolar, Bipolar II, Cyclothymic Disorder and Bipolar Disorder due to another disorder (usually a medical disorder or substance abuse). Bipolar was formally referred to as Manic-Depressive. Bipolar mood swings involve both manic and depressed phases.

SAD-Seasonal Affective Disorder-Occurs mostly in winter when there is less sunlight. Treatment can include light therapy.

Psychotic Depression-serious depression that usually requires hospitalization and involves major depression accompanied by psychotic behavior.

Peripartum Depression (postpartum)-depression that occurs after childbirth or sometimes during pregnancy or because of the loss of a pregnancy.

Premenstrual Dysphoric Depression (PMDD)-depression that occurs at the start of or just prior to a menstrual cycle.

Situational Depression-depression that results from unpleasant life experiences such as death of a loved one, or loss of a job.

Atypical Depression-depression differentiated from the others because of the possibility that a positive life event could improve the mood.

Alcoholic Depression-heavy, long-term alcohol use can lead to this form of depression.

Degrees of depression: A person can be mildly depressed or severely depressed or somewhere in between. The depression can be temporary or lifelong. While some forms of depression need lifelong medication, others can be helped by a positive life event.

Nutritional deficiencies can cause depression as a symptom.

Any illness including those caused by deficiencies can lead to depression.

Some medications can lead to or worsen depression.

Nutrients are needed to produce brain chemicals involved with mood such as natural antidepressants, and neurotransmitters.

Blood sugar level can affect mood. A steady blood sugar level decreases the incidence of some forms of depression. Protein and fats help stabilize blood sugar levels. While the brain only gets its energy from glucose.

The B-complex vitamins are needed to produce neurotransmitters, serotonin, dopamine, and GABA, among others. They are needed for nerve health, circulation, and immunity.

The Brains “Feel-good” Chemicals

Dopamine-the body needs vitamins B3 (niacin), B6 (pyridoxine) and B9 (folate) along with the mineral iron to produce dopamine.

Endorphins-are made with the help of vitamins B12, and C and the minerals potassium and zinc.

Oxytocin-Boost levels with Vitamins C and D, the mineral magnesium, caffeine, and the amino acid taurine. The probiotic Lactobacillus Reuteri significantly increases oxytocin in the brain.

Serotonin-the amino acid tryptophan and vitamins B3, B6, and the mineral magnesium are needed to synthesize serotonin.

Exposure to sunlight produces natural vitamin D from oils in the skin which naturally increases levels of vitamin D, and the feel-good brain chemicals endorphins, melatonin, and serotonin.

Supplements for Depression

Neurotransmitters such as (GABA) gamma-aminobutyric acid

Tryptophan-along with B6, niacin and magnesium are needed to synthesize brain chemicals, such as serotonin. Serotonin is a natural tranquilizer and feel-good brain chemical.

DHEA-hormone produced mainly by the adrenal glands, used to make our sex hormones testosterone and estrogen. Levels decrease as we age. Used for anti-aging and problems with depression.

5-HTP-made from tryptophan, 5-HTP is the naturally occurring amino acid-oxitriptan-converted in the body into melatonin and serotonin.

NAC (N-acetylcysteine)-supplemental form of the amino acid cysteine. Reduces inflammation, thins mucus, and regulates the level of the neurotransmitter glutamate. Glutamate is involved with nerve cell transmission, leaning, and memory. NAC is used for bipolar depression.

SAM-e-produced by the liver. Used for depression since it increases the level of serotonin by blocking its reuptake.

Melatonin-hormone released by the pineal gland (mainly at night). The body needs vitamins B6, B9, and the amino acid tryptophan to synthesize melatonin. Melatonin significantly increases the secretion of oxytocin. Melatonin is used for insomnia, and mood spectrum disorders such as (BD) Bipolar-Disorder, (MDD) Major Depressive Disorder and (SAD) Seasonal Affective Disorder.

Omega-3-strong anti-inflammatory properties, used to prevent cardiovascular disease, and is beneficial to eye and brain health including anxiety and depression.

Antioxidants-appears to work best when taken naturally from foods (not supplements). Supplements may not contain the naturally occurring supportive nutrients. Antioxidants prevent free radical formation and oxidative stress (overabundance of free radicals). Free radical formation is believed to play a role in the development of depression. Look for foods that contain the following antioxidants: Vitamins C and E, beta-carotene (precursor to vitamin A), the minerals selenium and zinc, and the phytonutrients lutein, lycopene, and zeaxanthin.

Creatine-Although creatine is known for its ability to create energy in the skeletal muscles, it has also been shown to increase brain energy which may help with depression.

Phenylalanine helps alleviate depression. Phenylalanine is needed for the brain’s release of the antidepressants dopamine and norepinephrine. Do not take if pregnant, nursing or if you’ve been diagnosed with high blood pressure, a heart condition or PKU, unless otherwise directed by your medical doctor.

Glutamine and Glutamic acid-amino acid used for brain fuel, improves IQ, helps with depression, impotence, schizophrenia, and senility. Do not take if allergic to MSG.

Tyrosine (from phenylalanine) needed to make norepinephrine in the brain and prevent depression. Tyrosine increases rate at which brain neurons produce the antidepressants dopamine and norepinephrine.

Food and Drink

The following foods have been shown to have a positive effect on some forms of depression.

Caffeine-has anti-inflammatory properties and blocks chemicals that cause depression.

Bananas-a good source of tryptophan needed for serotonin production.

Chocolate-dark chocolate has been shown to reduce depressive symptoms.

Walnuts-shown to cause fewer depressive episodes.

Mushrooms-contain antioxidants, selenium, protein, and fiber. Both protein, and fiber help to stabilize blood sugar levels.

Onions-contains folate and antioxidants.

Dark green leafy vegetables contain the phytonutrients beta-carotene, indole, lutein, and zeaxanthin that have anti-inflammatory and antioxidant properties that help with depression. Leafy greens are rich in the nutrients that the body uses to synthesize brain chemicals, such as Vitamin C, B6, folate, niacin, the minerals iron, magnesium, potassium, and zinc.

Apples-have been shown to help with Alzheimer’s disease and depression.

Beans-are a good source of several B vitamins, magnesium, potassium, and the amino acid tryptophan all needed for good brain health.

Tomatoes-studies show that eating tomatoes helps with depression.

Berries contain the phytonutrient anthocyanin (a type of flavonoid) that may help with inflammation and depression.

Avocadoes-contain tryptophan, folate, and Omega-3. Omega-3 is an anti-inflammatory that aids neurotransmitters and is useful for mild to moderate depression.

Seeds-contains protein, and fiber, both helpful for blood sugar regulation, the mineral magnesium, and the good fat Omega-3.

Nutrients

Nutrients are listed separately from supplements because they can also be obtained from food.

Protein-needed to produce serotonin and help to keep the blood sugar level steady (reduces incidence of depression)

B-complex vitamins are involved with cardiovascular and nerve health, circulation, immunity, adrenal support, and the production of important brain chemicals.

B1-needed for glucose to be converted into energy. The brain and nerves need glucose for energy. They produce energy from glucose only. When blood sugar drops people become grumpy, irritated, and depressed. Protein and fats help stabilize blood sugar levels. The deficiency disease caused by a lack of vitamin B1 is called Beriberi. Symptoms of Beriberi include poor appetite, depression, irritability, poor memory, and nerve disorders. Vitamin B1 is used to alleviate depression. Good sources of vitamin B1 are wheat germ, pork, nuts, legumes, leafy greens, sunflower seeds, milk, egg yolks, and organ meats.

B2-helps with depression. Deficiency symptoms include loss of appetite, sensitivity to light, lack of energy and depression. Good sources include organ meats, fish, milk, yogurt, cheese, legumes, nuts, whole grains, and green leafy vegetables.

B3-Deficiency disease caused by a lack of vitamin B3 (niacin) is called Pellagra. Infamous symptoms include the 3 D’s depression, diarrhea, and dementia. Niacin deficiency can cause dizziness, insomnia, canker sores, depression, delusions, disorientation, and death. Vitamin B3 is important for good circulation, memory, and nerve function. Good sources include liver, fish, eggs, milk, brown rice, wheat germ, legumes, nuts, and broccoli.

B5-deficiency can cause apathy, depression, impaired function of adrenal glands, susceptibility to infections, muscle weakness. Vitamin B5 (pantothenic acid) has been shown to alleviate symptoms of OCD (obsessive-compulsive disorder), panic attacks, generalized anxiety, and depression. It aids in the production of adrenal gland hormones, antibodies, and neurotransmitters. Good food sources include liver, chicken, pork, eggs, whole grains, wheat germ, legumes, nuts, peas, and broccoli.

B6-needed for the production of natural dopamine, serotonin, and norepinephrine. A deficiency leads to a form of anemia. Vitamin B6 is used to regulate menstruation and menopause and may help with PMDD and postpartum depression. Good sources are liver, whole grains, wheat germ, green leafy vegetables, eggs, sunflower seeds, nuts, and carrots.

B9-folic acid deficiency can cause a form of anemia, fatigue, paleness, dizziness, depression, and shortness of breath. Good food sources include liver, whole grains, wheat germ, dark green leafy vegetables, legumes, fish, eggs, carrots, and fruit.

B12-plays a role in producing brain chemicals, a deficiency leads to anemia and depression among other symptoms. Good food sources include liver, eggs, fish, dairy products, soybeans, and kelp. Plant products are not generally a good source of vitamin B12.

Biotin (also called vitamin H or coenzyme R) is a member of the B-complex vitamins.  It is needed for the synthesis of vitamin C and nerve health. Deficiency causes eczema, fatigue, anorexia, alopecia, and depression. Good food sources include liver, egg yolks, brewer’s yeast, soy flour, milk, legumes, and nuts. Biotin can be made in the body.

*Alcohol and sugar (refined carbs) deplete B vitamins.

*Do not take choline (a B-vitamin) during depressive phase of manic-depressive conditions.

Vitamin C-an antioxidant, increases endorphins and oxytocin, increases absorption of iron, detoxifies the body from all types of poison, aids in immunity, necessary for proper adrenal gland function. Good food sources include fruits (esp. citrus and berries), tomatoes, potatoes, green peppers, asparagus, and green leafy vegetables. Vitamin C is destroyed by heat.

Vitamin D, along with calcium-improves hot flashes, night sweats, leg cramps, nervousness, depression, and increases production of oxytocin.

Magnesium-needed to metabolize several other minerals and vitamin C. It helps regulate the heartbeat, calm nerves, and relieve indigestion. Magnesium increases the production of oxytocin and helps improve depression.

Calcium-for nervousness, and depression, improves hot flashes, night sweats, and leg cramps.

Potassium-increases brains production of endorphins

Selenium-an antioxidant, selenium is also needed for normal brain function.

Zinc-an antioxidant mineral that increases the brains production of endorphins.

Iron is needed for the production of dopamine in the brain. Iron increases the brains production of endorphins. An iron deficiency leads to both anemia, and depression.

*Too much copper lowers zinc and may lead to depression.

Herbs

Caution: Always speak to your medical doctor before starting any herbal or other supplement regime. Herbs are saftest taken short-term and are generally not recommended for those that are pregnant, nursing or a child. Herbs and other supplements can interfere with medications, and medical conditions. Herbs and herbal combinations can be toxic. Herbs can cause allergic reactions in some people.

Lavender oil used in aromatherapy (not orally) for depression.

Jasmine oil used in aromatherapy (not orally) increases levels of oxytocin.

Saffron used for mild to moderate depression. Allergic reactions affect some people.

St John’s Wort-used for mild to moderate depression. Do not take with antidepressants unless directed by a doctor, as this can lead to serotonin syndrome. Can cause serious side effects if taken with foods or drinks that contain tyramine Some examples are aged cheeses, cured meats, beer, wine, sherry, fermented or pickled foods such as sauerkraut, tofu and pickles, sauces such as teriyaki and soy sauce, some beans such as soybeans, and fava beans, chocolate, meat tenderizers, brewer’s yeast and some fruits including dried fruits. This is not a complete list.  St John’s Wort may reduce the effectiveness of birth control pills and other medications. Do not take if pregnant, nursing or a child. Always speak to your medical doctor before adding any new herbs, or other supplements to your diet regime.

Rhodiola (Rhodiola Rosea)-used for anxiety, stress, and mild to moderate depression.

Ginkgo-used for depression, and dementia-improves blood circulation in the brain.

Ginseng-used for memory problems, and depression. Do not take with MAIO’s.

Chamomile tea-increases oxytocin and is used for depression, sleep problems and anxiety.

Other

Pets-Caring for pets makes us feel needed, and relieves anxiety, depression, and stress.

Sunshine-increases production of vitamin D, endorphins, melatonin, and serotonin etc. Used in therapy for (SAD) Seasonal Affective Disorder

Exercise-aerobic exercises have been shown to alleviate stress, runners get “runners high” by the release of endorphins. Exercise improves nerve cell connections in the brain reducing depression. Exercise is used therapeutically for (MDD) Major Depressive Disorder.

Meditation-Mindful Meditation can reduce the occurrence of depression.

Yoga and other forms of stretching relieves depression and anxiety.

Laughter-increases endorphins and helps with both anxiety and depression.

Medications That May Cause Depression

PPA-Phenylpropanolamine found in diet pills, decongestants, and others. Depletes norepinephrine which can lead to depression.

Antihistamines may increase anxiety and depression.

Barbiturates-normal use can reduce anxiety, while abuse can lead to depression, memory problems and suicidal thoughts.

Beta-blockers-some beta-blockers have been linked to anxiety, depression, and insomnia.

Blood pressure medications can lead to depression.

Corticosteroids affect serotonin levels-a feel-good chemical in the brain.

Diuretics may lead to depression by reducing potassium levels.

Estrogens destroy some B vitamins and affect serotonin levels, implicated in premenstrual, postpartum, and menopausal depression.

Fluoride-excess fluoride may cause anxiety, brain fog, depression, and memory-loss.

Parkinson’s-drugs used to treat Parkinson’s may affect dopamine and lead to depression.

Tetracyclines-antibiotics can increase the risk of developing depression.

Varenicline-used to quit smoking, can lead to depression even after medication has been stopped.

Acyclovir (for shingles and herpes)-in rare cases, may lead to serious depressive states.

Calcium-channel blockers may lead to depression.

Interferon-use can lead to depression including MDD-Major Depressive Disorder.

Statins-lower levels of cholesterol in the brain-where it is needed for communication of neurotransmitters. Brain cholesterol is made in the brain for use by the brain.

Opioids-opioid use can lead to depression. The longer the use, the greater chance of developing depression.

Alcohol-alcohol is a depressant.

Oral contraceptives deplete vitamins B2, B6, B9, B12, C, and E, plus the minerals magnesium, selenium, and zinc. Vitamin B6 is needed for normal tryptophan metabolism. The pill increases the need for vitamin B6 by 10 times or more.

This list does not include all medications associated with depression.

Important Information.  I am a clinical nutritionist and holistic health professional. I am not a medical doctor. This article is for educational purposes only and is not intended to be a substitute for proper medical care. Always consult with your medical doctor before making any changes to your diet, lifestyle, or fitness programs.