Healthy Q & A: Supplements for Depression

Q:  I have a friend who has had depression for a while.  I feel bad for her, but it almost seems like there’s nothing I can do.  I wondered if you knew of anything natural I could suggest to her that might help.

A:  Depression is a problem that affects 14.8 million Americans, so your friend is certainly not alone.  Sadly many people don’t want to talk about or seek help for depression because they think somehow there is something wrong with them or they are embarrassed by having a problem.  People often think (or are given the advice) that they just need to “snap out of it”, but often recovering from depression is not that simple.  There are countless prescription drugs that are marketed for depression, and sometimes a prescription may be necessary, but before turning to pharmaceuticals for treatment it would be smart to try some of the many natural treatments for depression.  It’s always wise to try to fix a problem naturally before turning to prescription drugs and the side effects that frequently come with them.  

Deciding to seek professional help is always a good idea, since sometimes just talking to someone who is removed from the situation can help a person to see things in a more positive light.  So to your friend and anyone else who is reading this and suffers from depression, let me say emphatically that there is nothing wrong with you, but rather you have a problem that needs to and is able to be fixed.

The first thing I would recommend for depression is fish oil.  Everyone should be taking omega 3 fish oil, which has been shown in countless studies to have benefits in nearly all facets of health from heart health to lowering cholesterol to reducing inflammation and finally to its use in brain function.  The omega 3s in fish oil are a main building block in having proper brain chemistry.  Without enough omega 3s, neurotransmitters in the brain can’t work as efficiently, and when your brain isn’t working right, you can feel depressed or anxious.  Omega 3s are not manufactured in the body and must be obtained from supplements and diet, though unfortunately the diet of most Americans isn’t very high in heart healthy fish or nuts and seeds that contain omega 3s.  One recent study found that higher intakes of omega 3 oils and oily fish reduced the number of occasions that participants experienced depressive symptoms.

Our brains are made up of omega 3 fats, so it only makes sense that supplementing with fish oils would help the brain to run better.

The second building block to proper brain function are B vitamins.  A common reason for mild 
depression is an imbalance of neorotransmitters in the brain which can act as mood enhancers by helping to transmit signals between brain cells.  Prescription antidepression medications like Prozac or other SSRIs focus on the neurotransmitter serotonin and work to make that neurotransmitter stay longer in the body.  Supplementing with a high potency B complex can have similar results in the brain by converting amino acids into serotonin as well as helping to synthesize other feel good neurotransmitters.  Danish and Dutch studies in recent years have backed up this idea by showing that people who suffer from depression are often deficient in one or more B vitamins.  Each of the B vitamins work a little differently to do different things in the body and brain, but its recommended to take a complete B complex rather than just one specific B vitamin because they work best when taken together.

Fish oils and B vitamins are the building blocks to have a sturdy foundation of brain health.

There are several other supplements that work very well to help with combating depression and anxiety that can be taken in addition to those foundational supplements.  5-HTP is an amino acid that is a serotonin precursor meaning a supplement that turns into serotonin in the body.  SSRI class antidepressants like Prozac block the uptake of serotonin in the body so in stays along longer, but it doesn’t actually increase the amount of serotonin (the feel good neurotransmitter) in the body, so if your body isn’t making enough serotonin in the first place, drugs like Prozac won’t help as much.  One way to look at it is an analogy of a sink.  With 5-HTP you aren’t plugging up the sink, you’re just adding more to it.  One six week study found that participants who took 300mg daily of 5-HTP had the same depression relief as 
those who took prescription antidepressants but with fewer side effects.  5-HTP works very well, but it’s important to not mix it with Prozac or other antidepressants known as SSRIs.

Another favorite supplement that I would recommend for depression and anxiety is an amino acid L-theanine which is derived from green tea.  Theanine works by helping to increase the amount of GABA, another neurotransmitter that promotes relaxation and reduces anxiety without drowsiness.  Theanine has actually been shown by researchers to help increase alpha brain wave patterns which are connected to being in an alert, relaxed state.  It’s a great supplement to take when you’ll be going into a situation that you know is going to make you stressed and anxious. 

There are many other supplements that are helpful in treating depression, and I’ve only mentioned a few.  Each of us are different and our brains work differently, so sometimes it can take time to find the supplement that is right for you.  Because of this it’s helpful to speak to someone who is knowledgeable about different natural supplements.  One nice thing about natural treatments for depression is that unlike pharmaceuticals they can be stopped at any time without causing withdrawal symptoms.  I hope some of this information can help your friend.  There is no reason to suffer depression in silence without seeking treatment.  

Depression affects millions of Americans and it’s nothing to be ashamed of.  Good 
luck!

Healthy Q & A: Sleep Aids

Q: I’ve had an awful time sleeping lately.  I’ve been under a lot of stress recently and can’t seem to wind down at night.  I’m exhausted, but I can’t stop thinking about things.  I’d rather not take a prescription, but I really need to sleep!  Any advice?

A: Stress is horrible, since it saps your energy during the day, but can leave you awake and restless at night.  Thankfully, there are a number of supplements which can help, without side effects or being habit forming like many prescription sleep aids.  The first thing I’d recommend is theanine, an amino acid derived from green tea which is fantastic for stress and anxiety.  While theanine doesn’t make you feel tired, it works very well to reduce anxiety and help you to feel more calm.  Research done on theanine and sleep found that people who took it before bed experienced better sleep quality.  It works by encouraging alpha brainwaves, the brainwaves associated with a calm, relaxed state.  Theanine is also very effective for stress and anxiety during the day.

There are also a number of herbs which can be helpful as sleep aids.  Valerian is an herb that works very well to help with relaxation after a busy day.  Most people report that taking valerian before bed actually helps them to “feel tired”.  For that reason, valerian is usually best reserved for taking before bed, since valerian may make you feel too sleepy if taken during the day.  Passionflower, hops, and kava are other herbs which work very well to help to relieve stress and anxious thoughts so you can sleep.

Come by the store and we’d be happy to help you find the product that’s right for you.  Sleepless nights are no fun, though thankfully we have a number of supplements which work very effectively to help achieve a proper night’s sleep.

These are a few of our favorite things... Theanine

This month we’re starting a new section on our favorite supplements at Pass.  For April we’re featuring Theresa's (one of the owners) favorite- theanine.

Theanine is an amino acid derived from green tea.  It works very well for combating stress and anxiety.  Theresa says she takes it, “so I don’t kill people”.    It’s great for taking the edge off and helping you to feel more calm.  Theresa takes 200mg once or twice a day as needed. 

Help for Stress Free Holidays

This month’s focus is on having a happy, healthy, and stress-free December. The holidays are a time of togetherness and love, but it can also be a time of heightened stress, anxiety, and depression for many. There are a number of very effective natural products which can help each of us to make it through these weeks in a calmer, more positive state.

Theanine for Anxiety

All of us at the store view theanine as one of the best supplements there is for stress and anxiety. It works best when taken on a regular basis, but is also very effective when taken occasionally for a circumstance that you know is going to be stressful (Christmas dinner, anyone?). It works by helping the brain to produce alpha brain waves, which encourages a state of calm, restful alertness. One of the best things about theanine is that unlike many other things for stress and anxiety, it will not cause drowsiness. I think theanine is one of those supplements we could all use this month.

5-HTP for Mood

5-HTP is an amino acid that’s great for giving yourself a mood boost. It works by increasing serotonin in the brain. Serotonin is known as the “feel good neurotransmitter”. Research has shown it to be as effective as prescription antidepressants, but without the side effects. Interestingly, other research has found that 5-HTP can help with weight loss, particularly “stress eating”, most likely due to its relaxing and mood boosting properties. The one caution would be not to mix 5-HTP with prescription antidepressants in the class known as SSRIs (Prozac for example) since they work similarly in the body.

SAMe for Seasonal Affective Disorder

Seasonal Affective Disorder, or comes into full swing for many people during this month, since the days are the shortest they will ever be. Supplementing with extra vitamin D can be helpful (and really, everyone should be taking extra D in the winter), but the supplement we’ve found to be most effective for SAD is SAMe (pronounced “Sammy”). It works by enhancing feel good neurotransmitters and helping to maintain the proper structure of cell membranes. SAMe is nice because its effects can be felt very quickly, for most people within the first week, compared to prescription antidepressants which can take weeks to gain effectiveness. SAMe also has the side benefits of helping to reduce joint pain as well as detoxifying the liver. It is very effective, and has also been found to be useful for fibromyalgia symptoms since it helps with both depression and pain.

Valerian for Extreme Stress

Valerian is best known as a sleep aid, but in lower doses it works very well for stress, in fact, it is often known as “Nature’s Valium”. Research has found valerian to be similar in effectiveness to valium, but without the side effects. One of the owners, Theresa, went through a rough time a few years ago, and found valerian to be a real help.

Ginseng for Energy

If you find that December and all the planning that goes with it has sapped your energy, ginseng may help. A warm ginseng like panax or Korean ginseng is great for giving you an extra boost. Ginseng is an adaptogen, which basically means that it helps the body to adapt to stress while easing its negative side effects. Herbs like ginseng work best when taken on an empty stomach. Interestingly, panax ginseng has also been found to have benefits for mental functioning, diabetes, and erectile dysfunction.

Immune Shield for the Immune System

Getting sick around the holidays is often a common occurrence due to increased stress and social engagements. One supplement that greatly increases the odds of staying healthy is Irwin Natural’sImmune Shield- it’s a mix of a number of very effective herbs that help the body to fight off bacteria and viruses. If you do end up getting sick, you can take a higher dose to help yourself to get better faster. We all take it at the store and find it to be very effective. Another supplement to think of is vitamin D, which also is great for the immune system. Our bodies can make vitamin D from the sun, but most Americans become deficient in the colder months since they’re only outdoors for short periods.

Healthy Q & A: Energy

Q:

I feel like I'm tired all the time.  Is there anything you'd say that could help?

A:

Tiredness can be a complex issue that usually is rooted in having too much stress.  Stress often robs us of sleep, which makes us tired in the morning.  Depression can have a hand in it as well, since stress and depression can go hand in hand, and work well together to sap energy.

The first thing I’d recommend are adaptogenic herbs like ginseng or ashwaganda.  Adaptogens literally help your body to “adapt” to stress, while reducing its negative side effects.  Stress, in and of itself in not necessarily a bad thing, but when the stress goes on for prolonged periods without respite is when problems develop.  Adaptogens work to help to bring the body into balance, both calming you down and giving you energy without being overstimulating or jittery like the energy from coffee.  Research has also linked ginseng to increased brain function and both ashwaganda and ginseng to increased physical stamina.

If difficulty falling asleep or insomnia is an issue, there are a number of herbs which can help.  Herbs like valerian, passionflower, and hops are all wonderful for helping with relaxation and promoting sleep. For anxiety, the amino acid L-theanine taken at bedtime or during the day can be very helpful.

For people suffering with depression, SAMe or the amino acid 5-HTP can be helpful.  Boosting your mood often helps to reduce fatigue and lethargy.  Both have added benefits- SAMe can help with seasonal affective disorder (which I’ll write about in more detail in next month’s newsletter) and 5-HTP can help with weight loss.

Finally, don’t forget exercise.  Exercising (especially in the morning) can help with increasing energy, reducing stress, boosting mood, and helping with sleep.  The park districts in the area have lots of choices for exercise classes, and there are often membership deals at fitness centers in the surrounding communities.  Also, even though October mornings can be brisk, getting outside for a walk, bike ride, or run can be wonderful.

Supplement Spotlight: Sleep Aids

Melatonin

Melatonin is actually a hormone which is produced by the body.  It helps to regulate the body’s circadian rhythms, or the natural cycle of sleeping and waking.  Supplemental melatonin can help to correct sleep patterns and help to make a person feel awake and rested in the morning.  Sleeping disorders can increase with age, and melatonin has been shown in research to help.  In one study of participants over 55 years of age, those who took 2 mg. of time release melatonin experienced better sleep quality and were more alert in the morning.

Valerian

Valerian is one of the most well known herbs for sleep.   It’s used as both a tranquilizer and a calmative.  Its benefits are particularly effective for women experiencing menopause.  Research has shown that it can increase sleep quality and reduce the amount of time it takes to fall asleep.   There have even been studies which found it to be as effective as a number of different prescription sleep aids.  Valerian is most beneficial for people with chronic insomnia instead of those with temporary or sporadic sleeplessness.

Passionflower

Passionflowers are gorgeous if you’ve ever seen them.  They also are great for sleep and have been used as a sedative for over 200 years.  It helps to reduce anxiety and relieve muscle tension.   Passionflower is especially helpful for nervous insomnia.

L-Theanine

L-theanine is an amino acid that’s present in small amounts in green tea.  It’s often used during the day because it reduces anxiety without tiredness.  Even though it doesn’t cause sleepiness, it has been shown to be an effective sleep aid.  One interesting study conducted in Japan found that those who took theanine were more alert on wakening and reported, “a significant absence of feeling exhausted and a reduced need for sleep” when interviewed in the mornings.  The majority reported improved sleep efficiency and also a reduction in nightmares.  Another study on children (ages 8-13) found that those who consumed theanine had a significantly higher sleep percentage and sleep efficiency scores.

Many of the above sleep aids are available in formulas which have several supplements combined together, since while they work well alone, they often have impressive benefits when combined.