Depression is a medical condition characterized by depressed mood (such as feelings of 
sadness, hopelessness, helplessness, low self-esteem, and excessive guilt), decreased interest or pleasure in almost all activities, sleeplessness or excessive sleeping, poor concentration, fatigue or decreased energy level, restlessness or being slowed down, weight loss or weight gain, and social withdrawal, suicidal thoughts.
Depression is nearly twice as common in women as in men, and the incidence increases with age. Up to 50% of people with depression are unaware of their illnesses or deny depression, and they complain of vague physical symptoms. As such, this group is called “masked depression”.
Seasonal Affective Disorder (SAD) also known as winter depression is a subgroup of depression associated with winter season and short days. People who live in geographical regions with long winter nights are at greater risk to develop SAD.
Potential contributing and risk factors:
- Genetics.
- Neurotransmitter imbalances, especially serotonin.
- Stress.
- Pregnancy.
- Medical conditions: diabetes mellitus, hypothyroidism, hyperthyroidism, Cushing’s disease, Addison`s disease, AIDS, systemic lupus erythematosus (SLE), viral hepatitis, cancer of the pancreas, metastatic cancers, heart disease, fibromyalgia, renal failure, head trauma, stroke, multiple sclerosis, Parkinson’s disease, brain tumors, anxiety disorder, dementia, and schizophrenia.
- Medications: beta-blockers, barbiturates, cimetidine, indomethacin, corticosteroids, cycloserine, birth control pills, reserpine, methyldopa, metoclopramide, vincristine, and vinblastine.
- Alcoholism.
- Substance abuse.
- Lack of sunlight.
- Heavy metal toxicity.
- Sleep disorders.
- Food allergies.
- Nutritional deficiencies, especially vitamins B12, B6, B3, B1, and D, selenium, tryptophan, and Omega-3 fatty acids.
Nutritional Supports:
Restricted Foods:
- Refined sugars.
- Alcohol.
- Coffee.
- Chocolate.
- Saturated fats.
- Hydrogenated fats.
- Caffeinated drinks.
- Carbonated beverages.
- Allergenic foods.
Recommended Foods:
- Water: 2 – 3 liters a day.
- Whole grains.
- Legumes.
- Nuts.
- Lean proteins.
- Fresh fruits and vegetables.
- Fruits high in serotonin: dates, bananas, and papayas. Serotonin is has a key role in elevating mood.
- Foods high in tryptophan: milk, sesame seeds, sunflower seeds, spirulina, soybeans, and oats. This amino acid converts in the body into serotonin.
- Foods high in inositol: cantaloupe, citrus fruits (except lemons), brewer`s yeast, wheat germs, cabbage, nuts, seeds, and legumes. Inositol involves in nerve transmission and eases nervousness.
- Foods high in Omega-3: fish, flaxseeds, chia seeds, hemp seeds, and walnuts
- Ginger.
- Saffron.
- Chamomile tea.
Recommended Supplements:
- Omega – 3 Fatty Acids: 2 – 3 grams a day. They elevate mood.
- SAMe (S – Adenosylmethionine): 800 – 1200 mg a day. SAMe elevates mood by increasing the neurotransmitter dopamine in the brain.
- French Maritime Pine Bark Extract: 200 – 300 mg a day. It is a flavonoid that has antioxidant, anti-depression, and anti-anxiety effects.
- Grape Seed Extract: 100 – 200 mg a day.
- Vitamin B – Complex: A high potency product.
- 5 – Hydroxytryptophan (5 – HTP): 200 – 300 mg a day. 5 – HTP increases serotonin level and reduces depression and anxiety. CAUTION: 5 – HTP should not be taken in combination with anti-depressant and anti-anxiety medications.
- Melatonin: 6 – 9 mg a day. It improves sleeping quality and promotes relaxation.
- Ginkgo Biloba: 240 – 360 mg a day. It may help elevate mood and improve concentration.
- L – Phenylalanine: 1000 – 1500 mg a day. This amino acid helps elevate mood. CAUTION: L- Phenylalanine should not be taken in conjunction with anti-depressant and anti-anxiety medications. Also people with anxiety, insomnia, and high blood pressure should avoid taking this product.
- L – Tryrosine: 500 – 1000 mg a day. This amino acid aids with depression. It should not be taken in combination with anti-depressant and anti-anxiety medications.
- Inositol: 500 – 1000 mg a day. Inositol involves in nerve transmission and eases nervousness.
- Saint – John`s wort: 600 – 900 mg a day. This herb contains hypericin that elevates mood and helps with anxiety. Caution: do not take this product along with other anti-anxiety medications.
- Vitamin D: 2000 – 4000 IU a day.
- Saffron Extract: 176 – 264 mg a day. This unique spice contains safranal, crocin, and picrocrocin. They are natural carotenoids that elevate mood, control hunger and reduce cravings.
- DHEA (dehyroepiandrosterone): 50 – 100 mg a day. It may help with depression.
- L – Carnitine: 2000 – 3000 mg a day. It helps with depression in elderly people.
- Spirulina: as a tablet: 2000 – 3000 mg a day, or as a powder: 2 – 3 teaspoons a day. Spirulina is a powerhouse of nutrients, providing different vitamins, minerals, amino acids, and antioxidants.
- Digestive Enzymes: A full spectrum product.
- Probiotics: a product providing 5 – 10 billion organisms per serving.
Miscellaneous Suggestions:
- Liver detoxification.
- Colon cleansing.
- Exercise.
- Yoga.
- Acupuncture.
