natural remedies for depression

[Janine Ward]

The national institute for health and clinical excellence (NICE) which provides the evidence for us on how to advise individuals on medication, would suggest that no natural remedies are recommended for the treatment of depression and discourage GPs and health professionals from giving advice on these. Also often natural remedies can interact severely with other medications and antidepressants. I would suggest going to see you GP for further advice before trying any natural remedies.

Also look at diet, exercise ,sleep and relaxation as a natural remedy as getting quality undisrupted sleep, regular exercise (30 minutes fives days a week) and eating the right kinds of food (avoiding alcohol, sugary snacks and fatty foods) can work wonders for your mood.

[Wendy Green]

In an ideal world we would get all the nutrients we need from our diet, but in reality many people struggle to eat a balanced, healthy diet all of the time, so supplements can sometimes be of value.

I certainly think it’s worth giving natural supplements a try before using anti-depressants, which can become addictive and have undesirable side effects. Below is a brief overview of the natural supplements that have been shown to help relieve depression, including advice on using them safely.

St John’s wort is a hedgerow plant that’s been shown to relieve mild to moderate depression.
The active ingredient, hypericin, is thought to keep the ‘happy hormones’ serotonin and norepinephrine, in the brain for longer by stopping an enzyme from destroying them. If you’re taking any kind of medication, seek advice from your GP or pharmacist before taking St John’s wort, as it can react with some commonly prescribed drugs, including the contraceptive pill, anti-epileptic drugs, warfarin and the antibiotic tetracycline. It can enhance the effects of SSRI antidepressants and shouldn’t be taken by anyone with bipolar disorder. It can also make you more sensitive to sunlight

Omega-3 essential fatty acids (EFAs) are needed for normal brain function, so a lack of them in your diet could trigger depression. They’re found in oily fish, such as sardines, mackerel and salmon, nuts, seeds and seed oils; if you don’t eat these foods regularly a supplement may be helpful. Omega-3 EFAs can interact with blood-thinning drugs like warfarin. Both fish oil and cod liver oil are good sources. Cod liver oil also contains vitamin D, which many people in the UK are deficient in (because our main source is sunlight), and vitamin A; so avoid taking cod liver oil alongside a multivitamin, as any excess vitamin A and D is stored in the liver - too much of these vitamins can be harmful. If you're a vegetarian you could take flaxseed oil – but it will give you less EPA/DHA

Vitamin B complex are needed for the production of ‘happy hormones’ serotonin and GABA, and for keeping blood sugar levels steady - so if you are lacking in these vitamins you could suffer from low mood. You could be short of B vitamins if you eat a lot of processed foods, if you’re a vegan, or if you are under a lot of stress. Taking B vitamins is generally safe; but don’t take more than 100 mg of vitamin B6 – higher doses can cause nerve damage. If you’re pregnant or breastfeeding, suffer from gout, diabetes, or liver problems, or have had a stomach ulcer, speak to your GP or pharmacist before taking a vitamin B complex supplement.

Vitamin D is a fat-soluble vitamin produced in the skin after exposure to sunlight that’s also involved in the production of serotonin. It’s found in foods like oily fish, eggs and liver and fortified cereals and margarine etc. Levels of vitamin D in the blood have been found to be lower in people with depression. If you don’t get outdoors, or eat vitamin D rich foods and suffer from low mood, you may benefit from taking a supplement. According to the US National Institutes of Health the safe upper limit of vitamin D for people aged 9 years and over is 100 mcg (4,000 international units) per day.

Chromium is a mineral needed by the body in tiny amounts that has been shown to help depression by stabilising the blood sugar and boosting serotonin and dopamine. If you’re taking any kind of medication seek advice from your GP or pharmacist before taking chromium, as it can interact with some prescribed and over-the-counter drugs, including antiacids, levothyroxine, corticosteroids, beta-blockers and insulin. The recommended daily dose is 200mcg.

5-HTP is made from the seeds of the West African Griffonia plant and is thought to boost mood by increasing levels of serotonin. 5-HTP shouldn’t be taken with SSRI antidepressants such as Prozac, with weight control drugs, or if you’re pregnant.

S-adenosyl-methionine (SAMe) is a chemical compound found naturally in the body that’s thought to boost serotonin and dopamine. It’s produced from methionine, an amino acid found in protein foods, and adenosinetriphosphate (ATP), a substance involved in producing energy in the body. SAMe shouldn’t be taken by people with bipolar disorder, as it may cause mania. If you’re taking antidepressants, strong painkillers, or blood thinning medications like aspirin, heparin and warfarin, speak to your GP or pharmacist before using it.

To decide if it’s worth continuing to take a supplement, check whether it’s relieving your depression. List your symptoms and rate them on a scale of 0 to 10 before you start taking the supplement, then repeat after three months of use.

I hope you find this information helpful