Supplements for Depression: What the Research Reveals

What science shows about omega-3 fatty acids, folate, SAM-e and St. John's wort.

By Elena Conis

Struggling with the black dog of depression? The supplement aisle abounds with options for people seeking a non-medicinal remedy — but figuring out what works and what doesn't can be a challenge for consumers and experts alike.

That's because the data are generally poor, says Dr. Charles Raison, associate professor of psychiatry in the College of Medicine at the University of Arizona in Tucson.

There are some exceptions. Hundreds of studies have investigated the effects of omega-3 fatty acids and St. John's wort. Researchers have been studying a compound known as SAM-e for decades. And, more recently, evidence on the effectiveness of folate compounds has been piling up.

Even though all of these compounds are available over the counter in one form or another, there are precautions you should take if you choose to self-medicate, to avoid potential drug interactions and make sure you're getting adequate mental health care.

"We always recommend that patients take these natural supplements under the care of a doctor and not independently," says Dr. George Papakostas, an associate professor of psychiatry at Harvard Medical School.

Here's a look at what the latest studies have shown.


For the full article:
http://www.latimes.com/health/la-he-mental-health-supplements-20111205,0,6917033.story


Copyright © 2012 Los Angeles Times.  All Rights Reserved.

The Mackerel knows not of Depression

NUTRITIONAL SUPPLEMENTS

Up to their gills in Omega 3s - Do fish feel our pain?

By Mark Isaac Thyss
Garden of Healing®

If Omega-3s from fish oil help with mood disorders, then can a Mackerel ever get depressed?

Do they flee our fishing nets out of paranoia and fear, or are they committing suicide by offering themselves for slaughter?

A Mackerel is probably just too plain stupid to know much of anything other than swimming, eating and pooping.

We'll never know if fish get depressed, but one thing is for sure, the Omega-3s do help with depression.

The standard American diet sucks and more people know this. Consumers are reaching for fish oil supplements and foods containing Omega-3s; in fact, among people who use dietary supplements, fish oil supplements are nearly as popular as multivitamins.

More of us are beginning to understand how our eating habits may be altering brain chemistry, resulting in a greater vulnerability for mood disorders, anxiety disorders and depression. Foods containing Omega-3 essential fatty acids, the "good fats" help maintain optimal brain function.

Find reason to add Omega-3s to your diet

Fish oil naturally contains the Omega-3 fatty acids, EPA and DHA. They help to maintain heart and vascular health.

Supportive research shows that consumption of EPA and DHA Omega-3 fatty acids may reduce the risk of coronary heart disease. These fats can be helpful in balancing blood lipids such as cholesterol and triglycerides. Studies show Omega-3s can help prevent heart attack because it slows the build-up of plaque in the arteries.

But fish oil supplementation also effects serotonin levels helping to soothe depression.

Sad empty feelings, loss of pleasure, and disruptions in appetite and sleep? These are very human problems and our friend the Mackerel is here to help.

EPA and DHA for your brain, heart and healthy joints

The most important types of Omega-3 fatty acids found in fish oils are eicosapentanoic acid (EPA) and docosahexaenoic acid (DHA). In fact, DHA is required for the normal development of the brain, the eyes, and the reproductive system.

To lower blood pressure and promote healthy joints, consume fish oils. Omega-3s are also recommended to lower levels of triglycerides in the blood, counteract inflammation, and thin the blood.

Salmon, Cod, Tuna and our friend the Mackerel

Fish oils are derived from cold-water fish such as salmon, cod, tuna, or mackerel. A good choice for non-toxic fish oil is either wild salmon or a purified Omega-3 supplement.

But, you can also get Omega-3s from food sources, namely, walnuts, flax seeds, beans, olive oil and winter squash.

You can get Omega-3s from pure fish oils in capsule form, and these can be expensive. Or, eat a serving of fish twice a week. Omega-3 fish oil in supplement formulations typically comes in soft gels of 1000mg. Take one soft gel three times per day.

Regulate Depression – Handle Stress

Restoring the body's natural balance of Omega-3s may help alleviate many types of depression - even for those who don't respond to traditional antidepressants. Omega-3s may also prove helpful with other problems, such as the inability to handle stress, memory loss, and cognitive decline.

While research on Omega-3s, as this relates to brain function, is still evolving, there are compelling reasons why these fatty acids can be used to regulate depression and other cognitive disorders. Epidemiological evidence exists showing lower rates of depression in those cultures that consume a great deal of Omega-3s.

Fish oil improves emotional stability and helps to prevent relapses of depression, and evidence continues to mount that both the Omega-3 and Omega-6 fatty acids may work as mood stabilizers. Studies show that people who eat large amounts of fish have one-tenth the rate of depression as people who don't.

While it is not known exactly how Omega-3s protect against depression, scientists do know that DHA and EPA fatty acids are important to the health of neurons, or brain cells.

So, get happy like our underwater friend the Mackerel, who lives so that you may feel well.

© 1996-2009 Mark Isaac Thyss/Garden of Healing®. All rights reserved.

For more articles about natural health and healing, please visit:

http://www.thegardenofhealing.com/

Saffron used to treat Mild Depression

NIBBLES

Saffron for Depression

By Mark Isaac Thyss
Garden of Healing®

The color of Buddhist monks’ robes and the artist Christo’s “The Gates,” saffron is also the name for the spice derived from the dried stigmas of the crocus flower (Crocus sativus).

Native to India and the Near and Middle East, pure saffron is highly precious: one thousand flowers yield just a few grams.

The higher the altitude in which it is grown, the more precious the carotenoid-rich spice is considered. For millennia, the spice has been used to color and flavor foods and treat a variety of ailments.

Uses:
Homeopaths sometimes prescribe saffron to stop bleeding. In other medical traditions — such as Chinese and Ayurveda — it’s used to soothe the joints, aid digestion, increase appetite, treat depression, improve reproductive health in women and detoxify the blood.

Dose:
Usually, up to a few dozen milligrams a day. Saffron is sold as a spice, as a supplement in capsule form and as an ingredient in herbal formulas for digestion and detoxification.

Precautions:
Large doses could increase the risk of miscarriage. Overdoses can cause jaundice, dizziness, vomiting, cramps, bleeding and even death.

Research:
In test tube and animal studies, saffron has demonstrated cancer-preventing properties; in animal studies, the spice has shown the ability to improve learning and memory. In a recent preliminary clinical trial, a small daily dose of saffron (30 milligrams) showed promise in treating depression that is not severe. Few large-scale human studies have examined saffron’s effectiveness in treating other conditions.

© 1996-2009 Mark Isaac Thyss/Garden of Healing®. All rights reserved.

For more articles about natural health and healing, please visit:

http://www.thegardenofhealing.com/