Depression
This term "depression" is used to describe a wide range of unhappy feelings, from mild, low mood to clinical depression, an illness that can make the sufferer want to commit suicide. Physical symptoms include disturbed sleep, mood swings, tiredness, loss of energy, and lack of sex drive. Nutritional support can help with depression symptoms, especially the B-complex vitamins, which have a powerful effect on mood.
Recommended vitamins:
Recommended vitamins:
- Vitamin B Complex: 25 to 50 mg daily
- Vitamin B-1 -- improves mood and is vital for nerve function
- Vitamin B-3 -- has a powerful effect on mood
- Vitamin B-6 -- essential for optimum production of the mood-enhancing brain chemical serotonin
- Vitamin B-12 -- helps to produce feel-good brain chemicals
- Pantothenic acid -- needed to make anti-stress hormones
- Folic acid -- reduces homocysteine levels, which can increase depression
- Vitamin C -- boosts energy levels
- Biotin -- a deficiency can cause of depression
- Calcium helps you relax
- Chromium stabilizes blood sugar levels
- Magnesium is crucial for nerve function (250 to 500 mg daily)
- Zinc -- boosts brain function
- DHEA: 25 mg daily for women over forty and 50 mg for men over forty
- Pregnenolone: 10 mg daily
- Amino acids -- tryptophan stimulates the production of serotonin
- Kava kava
- Licorice root: one to three, 450-mg capsules daily
- St. John's wort / phenol complex -- improves mood (300 mg once or twice daily)
- Valerian -- helps encourage sleep
- Whole grains
- Oats
- Oily fish
- Fresh fruit and vegetables
- Low-fat dairy products
- Bananas
- Fast-releasing carbohydrates found in sugar, white bread, white rice, and refined cereals, which can cause blood sugar levels to fluctuate, affecting energy levels and mood
- Alcohol, which increases depression
- Processed foods
- "Diet" or weight-loss products
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