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Many claims are made about the anti-depressant effect of some nutritional supplements. The following lists those supplements where scientific evidence through clinical, placebo-controlled trials supports such claims:

St. John’s Wort (Hypericum Perforatum)

Several studies show St. John’s Wort to be superior to a placebo, and as effective as Prozac in treating severely depressed patients. St. John’s Wort is unique in that it affects all three neurotransmitters (serotonin, norepinephrine and dopamine). No other pharmacological medication currently does this.

How it works

It works by causing these neurotransmitters to stay in the synaptic system longer and keeping them from being absorbed too quickly. These neurotransmitters act as messengers, carrying the brains commands where they need to go. By staying in the system longer, the brain’s cells communicate better with each other. Many depressed patients who do not respond to other medications may respond to St. John’s Wort.

Caution: St. John’s Wort accelerates the liver’s ability to break down other medications, and it can react with certain medications. St. John’s Wort may also be photosensitizing. A doctor should always first be consulted when considering St. John’s Wort.

Omega-3 Fatty Acids

Omega-3 Fatty Acids (DHA and EPA) are fish oil compounds. Researchers discovered the anti-depressant effect of fish oil by studying the low depression rates of populations which consumed large amounts of fish. One Harvard study demonstrated that omega-3 fatty acids were helpful in stabilizing bipolar depression.

How it works

Omega-3 fatty acids are thought to work by nourishing the brain’s nerve cell membranes, which are made up mostly of DHE fatty acids. Depressed people have low DHE levels. Fish oil also lowers the risk of heart attacks and strokes, and aids in building dense bones.

Caution: Higher levels of these oils may also produce free radicals. One should consider taking vitamins C and E as natural anti oxidants. Fish oil may also interfere with anti-clotting medications, so consult your doctor.

B Vitamins

Folic Acid
The lack of B vitamins has been associated with depression. For example, a large percentage of depressed adults have low folic acid levels. In fact, low levels of folic acid are a predictor of longer episodes of depression. Those with low levels of folic acid have a more difficult time responding to anti-depressant medications, and their response improves when folic acid levels increase.

Thiamine (B-1)
Several studies show that thiamine is linked to mood, and that those with low thiamine suffer from low self esteem, confidence, etc. Thiamine has even been shown to improve the mood of those not considered depressed.

Vitamin B-12
Women over the age of 50 have half the recommended amount of B-12 in their diets. This ay account for why some women have more difficulty dealing with menopause.

Pyridoxine (Vitamin B-6):
This may be an effective PMS supplement. One recent study showed B-6 to ameliorate the severity of PMS as well as premenstrual depression.

DHEA

DHEA shows promise as an anti-depressant agent, especially in older people. In one trial of later life depression, all subjects showed a significant improvement in mood over a 6-week period.

Caution: DHEA is produced by the adrenal glands and is converted into estrogen, testosterone and other hormones, and may present side effects such as oily skin, facial hair (rare), lowering of the voice, and possible prostate and breast cancer risks. A doctor should always be consulted when considering DHEA.

Trace Minerals

Chromium Picolinate
Chromium picolinate may be helpful for those who suffer a mild form of depression, dysthymia, although the study size was small

Selenium
Selenium may play a role in our ability to be alert, concentrate and feel energetic, according to studies done by the US Dept. of Agriculture.

Zinc
Zinc levels are low in depressed patients who are treatment resistant, although no studies have compared zinc levels in these patients.

What’s Not Effective

L-Tryptophan,5-HTP and Carbohydrates

L-Tryptophan is the basic building block of serotonin, and 5-HTP is a synthesized intermediate compound closer to serotonin. The theory is that adding these compounds will aid the brain’s ability to produce more serotonin. However, 30 years of research does not support this hypothesis. The sugars in carbohydrates cause the pancreas to release more insulin, which in turn allows more L-Tryptophan to be absorbed by the brain. But this effect lasts only a few minutes and leaves the depressed person craving more food.

SAMe

SAMe is a naturally occurring brain chemical that is necessary for certain reactions. Although some people have claimed relief from SAMe, long term studies using SAMe as a supplement have not yielded positive results.

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