Depression

The prevalence of clinical major depressive disorder for a lifetime is approximately 24% in the U.S.,¹ meaning that in the U.S., there is a 24% percent chance that you will get clinical depression at some point in your life. Of course, there are many variables that would increase the risk of this happening, such as being socially, financially, and educationally disadvantaged, or having had a major event in life, such as a death of someone close, divorce, or even having had a traumatic event in childhood. You may have clinical depression if you can relate to the following:

• Diminished pleasure or interest in activities, even your favorite activities
• Easily irritable
• Unexplained change in appetite (lack of or exaggerated)
• Feelings of inadequacy or worthlessness
• Fatigue or low energy
• Thoughts of death or suicide
• Difficulty sleeping or sleeping too much
• Trouble concentrating/thinking

Depression doesn’t have one specific cause; environmental and genetic factors may be at play, as well as psychosocial stressors, however, a major factor causing depression is unhealthy dietary factors. Fast-food and commercial baked goods are linked to depression in a dose dependent manner,² and dietary excellence can be the solution for many suffering individuals. A feeling of a depressed mood can also be a symptom of other medical conditions or a side effect from a medication, so to be sure of what is causing your symptoms, you may need to discuss your depression with your doctor.

Diet

• The Nutritarian eating style, high in micronutrients and healthy fats, supports brain function and may reduce depression symptoms.  Phytochemical-rich foods, such as greens, berries and nuts are linked to better brain health, largely because carotenoids, flavonoids, cruciferous-derived isothiocyanates, and other phytochemicals have antioxidant, anti-inflammatory, and other effects that protect the brain. Oxidative stress and neuroinflammation are thought to contribute to depression and other brain disorders.^1-6
• A vegetarian diet or greater consumption of whole plant foods is associated with lower levels of depression and anxiety, plant-rich dietary interventions have improved depression scores, and fruit and vegetable intake is associated with better mood scores.^7-11 
• In some cases, deficiencies in B vitamins (including folate and vitamin B12) or omega-3 fatty acids may cause or worsen depression, so a Nutritarian eating style in conjunction with a supplement regimen that includes sufficient amounts of zinc, iodine, vitamin B12, vitamin D, and DHA and EPA (omega-3 fatty acids) is recommended.
• Avoiding high-glycemic processed foods, fast food, and other junk food is recommended, as these foods are linked to a greater risk of depression.¹² 

Supplements

• Supplements that may be helpful:
  • Supplementation with higher doses of omega-3 fatty acids (DHA and EPA), EPA in particular, have been shown to improve symptoms in major depressive disorder.¹³
  • Mega EPA contains 662 mg EPA and 250 mg DHA per softgel.
  • Several studies have found saffron to be either similarly effective to an antidepressant, or superior to placebo in mild to moderate depression or major depressive disorder.^14-17
  • 5-hydroxytryptophan, a form of the amino acid tryptophan, which is converted to serotonin in the brain, may help reduce depression symptoms as a supplement.¹⁸
  • S-adenosylmethionine (SAMe), produced from the amino acid methionine, is involved in producing neurotransmitters in the brain, and several studies reported SAMe supplementation improved depression symptoms.^19-22 Note SAMe is not appropriate for people with bipolar disorder.
  • Mood Balance Biotect combines three of the most effective supplements for natural mood management: saffron, 5-hydroxytryptophan (5-HTP), and S-adenosylmethionine (SAMe).
  • Calm Biotect was designed to support healthy stress levels, healthy sleep, and a relaxed, calm mind with a combination of brain health-supporting amino acids and plant extracts that work synergistically to aid brain health and emotional well-being. Ingredients include lemon balm, L-theanine, GABA, phosphatidylserine, ashwagandha, valerian, passionflower, and chamomile.
• Dr. Fuhrman’s general supplement protocol for adults (see Vitamin Advisor for details) includes:
  • Multivitamin (without beta-carotene, vitamin A, vitamin E, folic acid, copper), such as Women’s Daily Formula, Men’s Daily Formula, or Gentle Care Formula.
  • Omega-3 DHA and EPA, such as DHA+EPA Purity.
  • Optional: Consider adding a mixed mushroom immune supplement, such as Immune Biotect, because of the potential immune system benefits throughout life from assorted mushroom phytochemicals not normally consumed in the diet.

For supplement recommendations personalized to you, your health condition and goals, visit the Personalized Vitamin Advisor and answer a few questions. 

Exercise

• Studies have shown that exercise helps alleviate symptoms of depression, especially if done regularly. Aerobic exercise seems to be more effective than other forms of exercise.^23,24

Other considerations

• Therapy or counseling may be important in conjunction with these lifestyle changes to get the best results.
• Light therapy can be an effective tool to help reduce depressive symptoms.³ This light may be from careful exposure to sunlight or from a specialized lamp. Morning light exposure is most effective.

Read

• Eat For Life
• Position Paper: Treating Depression Naturally

Watch

• Member Webinar: Depression and Light Therapy