Depression is a troubling condition that affects more than one in five adults each year. Symptoms of depression include both physical and emotional problems, including fatigue, insomnia, difficulty concentrating, feelings of sadness or despair, disordered thinking, and loss of interest in formerly pleasurable activities. Headaches, digestive problems, chronic pain, and weight changes can be symptoms of depression as well. The condition can be mildly debilitating or severe enough to require hospitalization. It can last for a week or linger for years. In many cases, people suffering from depression avoid seeking help. This may be in part because of the lethargy and hopelessness that characterize the problem. In addition, the stigma of visits to a psychiatrist, the expense of prescription medications, such as Prozac, and the side effects of these same drugs may compound the problem.

Supplements to the Rescue

The good news is that many types of depression can be treated naturally with nutritional supplements. The neurotransmitter serotonin is a chemical in the brain that regulates mood. It also regulates appetite, energy, and other systems that affect how a person feels. An imbalance in serotonin levels can be regulated naturally with a number of nutritional supplements. Other neutrotransmitters that are associated with mood are dopamine and norepenephrine, and various nutrients in foods affect these chemicals as well. In addition, food allergies and low blood sugar can cause depression, and these conditions can also be corrected through nutrition.

The Buzz on Bs

A number of supplements have been shown to help people with depression, especially those who suffer from the type of chronic low-grade depression known as dysthymia. First and most basic are the B-complex vitamins. Known as the “energy vitamins,” the B-complex is necessary for the brain and nervous system to function properly. People with depression are often deficient in B-vitamins, particularly folic acid, pantothenic acid, and B-12. Taking a high quality B-complex supplement is one easy way to help treat depression naturally.

Melatonin and 5-HTP

Two other supplements that have gained a great deal of attention in the natural treatment of depression are melatonin and 5-HTP (5-hydroxy-tryptophan). Melatonin is a hormone that the brain naturally produces copiously in young people, but production tends to taper off with age. The body secretes melatonin at night in response to darkness, so a common benefit of melatonin supplementation is improved sleep; sleep can be a major issue for people with depression. In addition, melatonin affects a host of other systems in the body. It has been shown to be very helpful in treating the form of depression known as seasonal affective disorder (SAD), which tends to plague people in winter months. 5-HTP is a substance created naturally from the amino acid tryptophan, a building block of the proteins we eat. It is the precursor to the mood-regulating neurotransmitter serotonin. Studies show that supplements of 5-HTP can effectively treat depression by helping boost serotonin levels.

Take Care

In general, proper nutrition, exercise, and rest can go a long way in helping treat symptoms of depression and avoiding the stress and side effects of prescription drugs. Many people with depression have trouble with these basic areas of health because they don’t have the energy to prepare nutritious meals, they’re too tired to exercise, and they’re too worried to sleep. It can be a troubling downward spiral, but in many cases, a high-quality nutritional supplement can provide the boost needed to get back on track naturally.

—Maria Kuzmiak