Nutritional supplementation does not improve depression in all people. However, dietary deficiencies, even marginal deficiencies, in any one of a number of nutrients have been linked to depression.

In particular, deficiencies of folate and omega-3 fatty acids have been implicated in depression. The B vitamins are important in healthy brain functioning. Certain amino acids (building blocks of protein) are used by the body to make neurotransmitters that help regulate mood.

Diet and Depression:

*In most cases, eating a well balanced diet supplies one with all the nutrients needed. However, not everyone eats a well-balance diet. Long-term use of certain medications and alcohol deplete the body of some nutrients. Aging and some diseases may impair absorption of nutrients.

Eating at least three healthy meals per day, or four or five small meals per day is needed to provide the body (including the brain) with basic energy requirements.

Carbohydrates, fats, and proteins supply the body with energy. Some of the major functions of vitamins and minerals involve helping the body convert carbs, fats, and proteins into energy. Many nutrients are also precursors to neurotransmitters that influence mood.

Basic Nutrients:

Carbohydrates: Something as simple as skipping meals can cause grouchiness and low mood. The body and brain need adequate carbohydrates for energy. Carbohydrates trigger the brain to produce serotonin and other chemicals that regulate mood. Complex carbohydrates (from whole grains, vegetables, fruit) are released into the blood stream more slowly than simple sugars (sugar, refined flour) and supply a more steady supply of energy than simple sugars, which are used up quickly.

Amino Acids: Amino acids are the building blocks of protein. Several of the amino acids are precursors of neurotransmitters that impact mood. For example, the amino acid tryptophan is needed for the production of serotonin. The body turns tryptophan into 5-HTP, which the body uses to make serotonin. Sources of Tryptophan include eggs, dairy products, meat, and bananas. The amino acid tyrosine is a precursor of norepinephrine and dopamine, other important neurotransmitters that help regulate mood. Sources of Tyrosine include dairy products, meat, bananas, and almonds.

* Foods containing tyrosine should be avoided by those taking MAO inhibitors (a class of antidepressants).

Eating carbohydrates with protein allows tryptophan to be absorbed more readily. The amino acids compete with each other to enter the brain. Carbohydrates cause the release of insulin. Insulin sweeps up sugar and amino acids, with the exception of tryptophan, to be used later. This allows tryptophan to freely enter the brain, without competition from the other amino acids.

*Individual amino acid supplements should only be taken under medical supervision.

Tryptophan supplements, banned by the FDA in 1989, has recently become available online. *Click here for safety issues. Pharmaceutical-grade L-tryptophan is available as a prescription medication.

Taking an individual amino acids elimates allows it to enter the brain without competing with other amino acids. However, this should only be done under the supervision of a doctor. Taking high doses of individual amino acids may cause side effects. People with liver or kidney problems should not take amino acid supplements.

*There are many factors involved in the synthesis (and functioning) of neurotransmitters such as serotonin and norepinephrine besides the available amount of the amino acids (precursors) in the brain. An increase in tryptophan or tyrosine in the brain does not always correlate with an increase in serotonin or epinephrine.

Caution: If one is deficient in protein, taking just one amino acid may do more harm than good. All the amino acids are needed for the body to make protein. When one gets adequate protein from food, isolated amino acid deficiencies do not occur. Most people in America get more protein than they need. Deficiencies usually only occur if one has an absorption problem (inflammatory bowel disease, etc).

Excessive Protein Dangers: Excessive amounts of protein place undue stress on the liver and kidneys, as waste byproducts from protein metabolism (such as ammonia) must be processed by the liver and kidneys.

A young, healthy person may be able to handle a high protein diet. But the extra protein is still a waste. The body can only use a certain amount of protein at one time. Excess protein is converted to glucose to be used for energy.

FAT: Extremely low-fat diets have been linked to depression. Some fat, even saturated fat, is essential for proper brain function. Additionally, a certain amount of fat is needed for the absorption of many vitamins and minerals. A simple lack of fat in the diet can cause irritability and mood swings. Of course too much fat is unhealthy. If being on a low-fat diet is affecting one's mood, a change in diet can bring about a rapid improvement in mood.

Nutritional Supplements for Depression:

Omega-3:

Fats provide essential fatty acids. Essential Fatty acids (EFAs) cannot be manufactured by the body and must be obtained by diet. EFAs include omega-6 and omega-3. Most people get more omega-6 than required. Omega-3 fatty acids are lacking in many people's diets, the lack of which has been linked to depression. Tuna, salmon, and flaxseed oil are good sources of omega-3. There is almost no omega-3 in corn, safflower, or sunflower oils, and while considered healthful oils, excessive consummation of these oils may promote an imbalance between omega-3 and omega-6.

Vitamins and Minerals Overview:

Deficiencies of certain vitamins and minerals have been shown to play a role in depression, especially the B Vitamins. Many people have marginal deficiencies in several nutrients. Taking a basic multi-vitamin pill can ensure that the daily requirements of essential nutrients are met.

When treating depression with nutritional supplements, amounts higher than the recommended daily allowances are often used (therapeutic doses). When nutrients are taken in very large doses, they act more like a drug than a nutrient, and should be treated as such.

***Though vitamin supplements benefit those with vitamin deficiencies, mega doses of many vitamins are toxic.

B Vitamins:

The B vitamins are important in nervous system function. B-vitamins also help the body convert carbohydrates to energy.

Some people find that taking B complex supplements result in a noticeable increase in energy.

Vitamin B Complex supplements provide all of the B Vitamins in one pill. B complex vitamins should be taken with food - they sometimes cause upset stomach if taken on an empty stomach.

Most B complex vitamins supply either 50 mg or 100 mg each of B1, B2, B3, B5, B6, choline, inositol, and PABA (para-aminobenzoic acid), with 400 mcg of folic acid and 50 - 100 mcg of B12 and biotin. These dosages are well over the daily requirement but are considered safe.The B Vitamins are water-soluble so any excess is excreted in the urine.

Many medications, e.g. oral contraceptives, antibiotics, etc. can cause a depletion of B complex vitamins. Taking a once-per-day multivitamin is advisable.

*Taking a B-complex supplement often results in the urine turning a bright yellow color. This is harmless, it is caused by color of Vitamin B2, the body is just getting rid of the excess.

* Though the risk of toxicity from B vitamins is low, mega doses of B6 may cause nerve damage in the arms and legs. Dosages up to 100 mg per day of B6 are considered safe and the daily requirement is under 2 mg.

Folate:

Studies have shown that people with low levels of folate not only are more at risk for depression, but they are more likely to have a poor response to antidepressant medications. Taking 400 mg of folic acid (the synthetic form of folate) daily is recommended. This amount of folate is usually included in once-per-day multivitamins or Vitamin B-Complex supplements.

Long-term use of many medications can cause a depletion of folic acid - non-steroidal anti-inflammatory medications, certain medications that reduce the production of stomach acid (Zantac), and oral contraceptives, etc. Taking folic acid supplements can correct medication induced deficiencies. Since long-term use of many medications can deplete several nutrients, taking a once-per-day multivitamin is advisable.

*Taking folic acid can disguise a vitamin B12 deficiency. It corrects the symptoms of anemia caused by a B12 deficiency but does not prevent nerve damage from occurring from a B12 deficiency. Taking B12 along with folic acid, or taking Vitamin B-Complex supplements that contain both B12 and folic acid, may help prevent this situation from occurring.

Calcium:

Calcium can reduce the severity of PMS-related depression. PMS (Premenstrual syndrome) affects the majority of women to some degree. For women suffering from clinical depression, the symptoms often worsen during the second half of their menstrual cycle.

Many studies have shown calcium to decrease the severity of symptoms of PMS (mood swings, irritability, depression, headaches, fatigue, breast tenderness, bloated abdomen) by half - but it may take two to three months of increased calcium intake (1200 mg per day) to achieve these benefits.

The RDA for calcium varies from 1000 mg to 1500 mg depending upon age and sex. Only 500 mg of calcium can be absorbed at a time so it must be taken in two or three doses. Taking Vitamin D along with calcium increases its absorption.

*Calcium carbonate may cause stomach upset (it is popular because it is the least expensive), but calcium citrate, calcium lactate, and calcium gluconate are usually well tolerated.

Magnesium:

Magnesium may also be helpful for relieving PMS-related mood swings, bloating, and breast tenderness, but it hasn't been studied as much as calcium. Vitamin B6 is also often recommended for PMS symptoms at a dosage of 50 - 100 mg per day.

The daily requirement for magnesium is 350 mg for adults. Therapeutic dosages are often in the range of 600 mg.

Many supplements supply a combination of calcium, magnesium and Vitamin D. The amount of calcium is usually double the magnesium.

The amount of calcium/magnesium in a once-per-day multi-vitamin-mineral is far below the daily requirement - the pill would be too large to swallow otherwise.

*Calcium and magnesium may interfere with the absorption of certain medications and should be taken a couple hours before of after other medications.

*Excess Magnesium can cause diarrhea in some people.

Selenium and Zinc:

Low levels of selenium and zinc can also adversely affect mental health. The recommended daily allowance (RDA) for selenium is 50 - 70 micrograms, and the RDA for zinc is 15 mg. Many once-per-day multi-vitamin-minerals supplements supply these amounts. Eating a well-balanced diet usually supplies one with adequate amounts of zinc and selenium.

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