Product Spotlight: Barlean's Forti-Flax

I love, love, love Barlean’s Forti-Flax.  It is the best ground flaxseed I’ve found.  It’s a slightly coarser grind than other powdered ground flaxseed, which I really like.  Barlean’s flax seed is also incredibly fresh, it even has the date it was ground printed on the package.

Flax seeds have to be ground to release their omega 3 fatty acids, and if you don’t grind your own daily, this is the next best thing.  Ground flax seed also is a great source of soluble fiber too (here’s a link to some of the benefits of soluble fiber).

For January we're having Barlean's Forti-Flax on sale for 30% off (while supplies last).

We also have a great flax pancake recipe in our recipe section, so be sure to check it out!

Healthy Q & A: Exercise and Protein Shakes, with Recommendations

Q:  I’ve started working out, and I want to start taking a protein shake, but am kind of overwhelmed with the choices.  Do you think a protein shake is necessary?  What would you recommend?  I want something that is good tasting too.

A:  Good job starting an exercise program!  Protein is great for muscle recovery, enhancing muscle rebuilding and growth.  Drinking a protein shake within 45 minutes of exercising has been shown to aid in promoting muscle growth in studies.

Depending on what type of exercise you’re doing, a protein shake may not be necessary. Light exercise like walking or yoga usually does not require additional protein added to the diet (though everyone should be getting at the very minimum the RDA of protein, which is 46 grams for women and 56 grams of protein for men).  Weight training or more intense exercise, which people of all ages should be doing, would benefit from additional protein.  Strength training helps to increase bone density and prevent osteoporosis as well as reducing arthritis pain improving insulin resistance, and reducing blood pressure. Building muscle also helps to boost your metabolism which increases the rate in which you burn calories.  A natural part of aging is reduced muscle mass, so incorporating some strength training into your daily routine literally can “turn back the clock”.

One thing to think of when adding a recovery protein shake is the amount of calories consumed.  Pretty much every protein shake tastes better when made with milk or soy milk, but in most instances protein powder mixed with water is preferable due to its lower calorie count.  When trying to get in shape or lose weight, it’s important not to sabotage your weight loss efforts by drinking all the calories you burned post workout.

Whey protein, which is derived from milk, is often said to be the best form of protein for building muscles since it is so easily absorbed.  I don’t eat dairy, so I asked Patrick who works at the store, and he recommended Isopure as his favorite protein shake, due to its taste and protein and amino acid content.  After Isopure, Patrick and his family agreed that our Biochem chocolate whey protein powder was the next best tasting.

For non dairy protein, after trying a number of other protein shakes, the one I’ve stuck with is NOW Food’s unflavored pea protein powder.  It is economical and has a high protein content per serving, particularly for a non dairy protein shake (non dairy protein powders are typically lower in protein than their whey protein counterparts).  I like it because it has a similar amino acid profile to whey protein and is a clean shake without excess ingredients.  Unlike some other protein powders, it isn’t gritty, which makes it easy to drink.  I do also like Nature’s Plus Spirutien shakes, which are a mix of rice, pea, and soy protein.   They’re especially nice since they come in so many different flavors.  They aren’t as high in protein per serving as some other shakes, but they do have added vitamins, minerals, and superfoods like spirulina.

Research has shown that roughly 20-25 grams of protein post workout is optimal, so look at the nutrition facts for the protein powder you’re using to find how much you need to take.

Holiday Wellness Survival Guide

The holidays are a wonderful time of joy, togetherness, and goodwill… but they can also be a time of stress, anxiety, digestive maladies, and weight gain. I put this Holiday Wellness Survival Guide together to hopefully cope with the latter so we can experience more of the former.

Stress and Anxiety

December usually heralds in party after party while we juggle work and family. While these get-togethers can be wonderful, they can also cause a great deal of stress and anxiety. L-Theanine is an amino acid derived from green tea that works very well to curb anxiety, without tiredness. Studies have shown that theanine stimulates alpha brain waves, which are associated with relaxation and mental clarity. Theanine can be taken daily or just on days when you know you’ll be going into a situation that can be stressful. Another supplement that many people find helpful for stress and anxiety is the herb valerian, which is known by many as “nature’s Valium”. Valerian is best known for its benefit as a sleep aid, but in lower doses, it is very effective at reducing anxiety, though unlike Xanax or valium it is completely non-addictive.

Digestion

The holidays are a time when we eat many foods that we ordinarily don’t, and that fact can bring on many digestive complaints like bloating, stomach upset, and gas. Digestive enzymes are very effective in treating digestive complaints at the cause instead of simply trying to mask a symptom of poor digestion.

 Our bodies naturally contain digestive enzymes, though the number of digestive enzymes naturally present in our bodies decrease as we age, increasing digestive problems. Digestive enzymes work by helping to naturally break down food in the stomach, so that food is digested more easily. How many times have you overeaten and then felt like there was a brick in your stomach? Digestive enzymes help with that problem. By helping food to digest properly, they can help keep problems like bloating, stomach upset, and gas away since food is more easily digested.

Avoiding Weight Gain

Weight loss, or wanting to avoid packing on holiday pounds is on many people’s minds this season. It’s easy to overeat and consume many more calories than we ordinarily would at holiday parties. A good suggestion is to avoid “grazing” at holiday buffets. When you take the time to fill up a plate and sit down to eat it can help you realize how much you’re eating instead of mindlessly eating calorie after calorie standing over the appetizer table. One supplement that can be especially beneficial to prevent holiday overeating is glucomannan.

Glucomannan is a type of fiber (available in easy to swallow capsules) that expands many times its size in a person’s stomach, helping them to feel more full. By taking glucomannan before a holiday party it can help you to feel more in control of your eating, since you won’t feel as hungry. Glucomannan is nice because it’s stimulant-free, so it can be taken at night and won’t keep you up when it’s time for sleep. 

Staying Healthy

As the weather gets colder, sickness becomes more and more prevalent- a lack of fresh air and being indoors is a big contributing factor. There has even been recent research that has suggests that much of the increase in illness during winter is as a result of vitamin D deficiency (our body manufactures vitamin D from skin exposure to sunlight). One recent study involving African-American postmenopausal women found a 60% reduced risk of colds and influenza for those taking 800 IU/d vitamin D3 and 90% reduced risk for those taking 2000 IU/d.

Elderberry syrup is another supplement which is great for the immune system- especially combating against viruses, specifically the flu. In one study, a clinical trial on patients displaying full-blown flu symptoms took place in Israel in the middle of a flu epidemic. Half were given the black elderberry extract and half a placebo. Within 48 hours 75% of patients who had been given elderberry had clearly improved and within 72 hours 90% were symptom-free. Only 16% of patients on placebos had shown any improvement after two days, and the rest took at least six days to recover. 

Another supplement that is especially effective on viruses is a mushroom complex called AHCC. AHCC is a common supplement to be taken by cancer patients, for its anti-tumor benefits, but is beneficial in combating the flu as well. AHCC is commonly prescribed in Asia for immune health. Both human and animal studies have shown AHCC’s ability to enhance the activity of natural killer cells (NK cells). Those NK cells are the first defense for the body’s immune system and are able to launch a rapid attack against foreign invaders like bacteria and viruses while the other parts of the immune system are still mobilizing. A quick immune response to bacteria and viruses can often make the difference between getting sick or staying well.
 
The last supplement I’d recommend that’s a favorite of ours for immune health is Irwin Naturals Immuno Shield, which is a very well put together combination of several different herbs, probiotics, and more to help boost the immune system. It can be taken in low doses as a preventative measure, or in higher concentrations if you do get sick. We’ve found it really does help to get you better faster.

Vitamin D: How Much to Take & How Much is Too Much

Q:  I keep reading about how vitamin D is so great, though I don’t really know how much to take since I see doses that range so much.  I want to be sure to take enough, but I’m worried about taking too much too.  Help!  

A:  I love vitamin D, and think everyone in America should be taking it during the winter months.  It’s made a huge difference in boosting my family’s immune systems.
It seems daily new research is coming out on the many different reasons to take vitamin D.

Vitamin D is best known for its use for bone and immune health, though studies listing more reasons to take it are growing all the time, with benefits for depression, cancer prevention and more.  Vitamin D is also inexpensive and is a tiny, easy to swallow pill (and it’s also available in liquids and chewables).

Here is a link on articles concerning vitamin D on our health blog.

Also, here are just a few recent studies on Vitamin D from the fantastic vitamin D council website:

Vitamin D and Influenza

Vitamin D and Pneumonia

Vitamin D and Breast Cancer

Vitamin D and Depression

How much to take?
In the past, the RDA of vitamin D was only 400IUs, which was recently raised to 600IUs.  The research of the past several years has found again and again that significantly higher dosages are needed for optimal health.

Dr. Weil, the famous holistic health physician personally recommends 2,000IUs a day of vitamin D.

WebMD has even reported on a study that recommended a daily dosage of 2,000IUs a day for children.

The Vitamin D Council recommends 5,000IUs daily of vitamin D for adults.
I personally take around 5,000IUs of vitamin D a day, and my four year old daughter takes roughly 10,000IUs a week in divided doses.  Since we are outdoors all the time in the summer, we only supplement with vitamin D in the colder months.

Vitamin D, how much is too much?
Vitamin D is a fat soluble vitamin, which means it is stored in the body, so unlike vitamin C it can be toxic in excessive dosages.  Still, that is rare, particularly since vitamin D deficiency is so common.

One four year study of 423,000 people found that only 3% of the people had exceeded safe levels of vitamin D in the body, whereas 62% of the study’s population was at risk “of heart attack and death” because of low serum vitamin D levels.

The vitamin D council (a great resource on vitamin D) says that excessive levels may develop if a person took, “more than 10,000 IU/day (but not equal to) everyday for 3 months or more. However, vitamin D toxicity is more likely to develop if you take 40,000 IU/day everyday for 3 months or more.”

For children they recommend the following limits for vitamin D:

• For children that weigh 25 lbs or less, more than 50,000 IU in 24 hours or 2,000 IU/day for over three months is too much and potentially toxic.

• For children that weigh between 25 and 50 lbs, more than 100,000 IU in 24 hours or 4,000 IU/day for over three months is too much and potentially toxic.

• For children that weigh between 50 and 75 lbs, more than 150,000 IU in 24 hours or 6,000 IU/day for over three months is too much and potentially toxic.

• For children that weigh between 75 lbs and 100 lbs, more than 200,000 IU in 24 hours or 8,000 IU/day for over three months is too much and potentially toxic.

It’s always a good idea to get a blood draw with your yearly checkup from your doctor.  When I had a blood test last year my doctor said I was one of the few people she saw that actually had good vitamin D levels.

The US Department of Health and Family Services reports that almost no one has vitamin D levels that are too high and that in general, younger people have higher levels than older people, and men generally have higher levels than women.  

By race, non-Hispanic blacks have the lowest levels of vitamin D, with non-Hispanic whites having the highest.  They also report that the majority of Americans have lower than the minimum recommended levels of vitamin D.

Certain other groups have an increased likelihood of being vitamin D deficient.

• Breastfed infants, since human milk is a poor source of the nutrient. Breastfed infants should be given a supplement of 400 IU of vitamin D each day.

• Older adults, since their skin doesn't make vitamin D when exposed to sunlight as efficiently as when they were young, and their kidneys are less able to convert vitamin D to its active form.

• People with dark skin, because their skin has less ability to produce vitamin D from the sun.

• People with disorders such as Crohn's disease or celiac disease who don't handle fat properly, because vitamin D needs fat to be absorbed.

• Obese people, because their body fat binds to some vitamin D and prevents it from getting into the blood.

Which form to take?
Vitamin D is available in two forms, D2 and D3.  Vitamin D3 is the superior form since it is the most biologically active in the body.  D3 is most often sourced in supplements from lanolin, but can also be from fish liver oil.  There are also new vegan vitamin D3 supplements for people avoiding animal products. 

Healthy Q & A: Natural Remedies for Indigestion and Heartburn

Q: I have problems with indigestion and heartburn a few times a week.  I usually just take an antacid (although sometimes it doesn’t really fix it).  Recently I read that antacids were not really great to take.  Is there anything you would suggest as an alternative?

A:  Heartburn and indigestion can be an uncomfortable thing to deal with.  Antacids would not really be something I’d recommend, however, since there are a number of other things which would probably work better and be healthier as well.

The first thing I’d say is that for most people who take antacids, they are not taking one or two, but closer to a handful to quell their symptoms.  The trouble with this is that excess calcium is not a good thing (antacids are usually made from calcium carbonate).  The body can only absorb about 500mg of calcium at one time, so taking more than that at a time can raise blood calcium levels, and when taken at excessive dosages on a regular basis can lead to kidney stones, arterial calcification, and more.

Next, it’s interesting to note that in many cases, indigestion and even heartburn is caused by a lack of stomach acid, rather than an excess like it may seem.  Hydrochloric acid (HCL) is produced in the stomach and is needed for the proper digestion of food.  With age, the amount of HCL present in the body decreases.  There is an easy test to see if your indigestion and heartburn caused by not enough HCL; next time you have digestive troubles, try taking a tablespoon of apple cider vinegar or lemon juice mixed with some water.  If it makes the indigestion go away, you need more stomach acid.  If it makes your symptoms worse, then take care to avoid supplements which contain HCL.  If it does help, taking apple cider vinegar with meals would be a good idea to enhance digestion- I would particularly recommend Bragg’s apple cider vinegar- it’s the best apple cider vinegar I’ve ever used. 

Digestive enzymes would also be a good idea.  Digestive enzymes help the body to break down food more easily.  Both our bodies and the foods we eat contain enzymes, though our body’s own natural enzymes decrease with age, and cooking food, as well as storage methods of our groceries, reduce those enzymes further.  Supplementing with digestive enzymes at meals will just help the body to digest foods easier, helping to prevent both indigestion and heartburn. 

People who have frequent indigestion or heartburn will often take digestive enzymes with each meal.  Other people, myself included, will take them only as needed, e.g., when you eat a meal at a restaurant and you know you’ve overdone it.  In a case like that, digestive enzymes can just give your body the boost it needs to digest the rock in your stomach.  We also have digestive enzymes available that contain additional HCL for people with low stomach acid.

Aloe vera juice is another supplement which can help with heartburn as well as a variety of other digestive problems.  Aloe is very calming and healing to the digestive tract, and for many people, taking ¼ cup morning and night can relieve a host of digestive issues.

The last supplement I’d recommend is actually called, “Stop Acid Reflux” by Caleb Treeze.  It’s a mix of apple cider vinegar, ginger, and garlic (which I know sounds kind of awful, but it’s actually a refreshing taste) that is said to stop acid reflux in 60 seconds.  I’ve used it and was amazed how well it worked. 

Finally, if your heartburn persists or grows worse, be sure to speak with your doctor to rule out any more serious problems. 

Healthy Q & A: Protecting Eyes Against Vision Loss

Q: I take care of my mom who has lost a lot of her eyesight from macular degeneration.  It’s terrible what she goes through, and I wanted to write to ask if there was anything that I could do to prevent the same thing happening to me.

A: Macular degeneration is the physical breakdown of the part of the eye responsible for detailed, central vision called the macula.  Age-related macular degeneration, also known as AMD, is the leading cause of vision loss and blindness among Americans who are age 65 and older.  The damage to the eye’s macula is caused by oxidation and free radicals which are a natural part of aging.   Damage from sunlight also plays a large factor, as well as other risk factors like high blood pressure and diabetes.

The first line of defense is to protect your eyes from damage in the first place.  The sun’s UV rays have cumulative harmful effects on the eyes, especially people with light colored eyes, who are at a greater risk of macular degeneration.  Wearing sunglasses is an easy way to prevent eye damage from the sun.  People often wear sunglasses during the summer months, but don’t think of it when the weather turns colder.  Sunglasses are as important, if not more so, during winter months when the glare from snow intensifies the sun’s brightness. Sunglasses are necessary on cloudy days as well, since UV rays filter through the clouds.

When buying sunglasses, make sure they say that they protect against UVA and UVB rays. Most people know that it’s important to wear sunglasses but often forget to actually put them on.  Having several pairs helps with this- keeping a pair in your purse and one in each car so you always have a pair handy is a great idea.  There are also sunglasses that are made to go over glasses (if you’re a person who wears glasses instead of contacts) and there are many new and stylish options available in most drug stores.

Next to preventing sun damage in the eyes, the greatest weapon available to fight against macular degeneration is antioxidants.  The most important antioxidants for eye health is lutein, a supplement that’s related to vitamin A.  Lutein has been the subject of countless studies showing its benefit to eye health and preventing vision loss.  Amazingly, lutein has been found in studies not only to prevent macular degeneration, but to help with improving vision in people suffering from age related macular degeneration (or AMD).  In one study, conducted at the Medical Center Eye Clinic in North Chicago, patients with AMD were given 10 mg of lutein or placebo for 12 months found that the group who took lutein had improved visual function.  In another study, published in the Journal of the Science of Food and Agriculture, patients with cataracts and AMD were given 15 mg of lutein along with a small amount of vitamin E. Cataracts patients were measured for visual acuity, glare sensitivity, and contrast sensitivity, while AMD patients were tested for visual acuity.  At the end of the study, cataracts patients improved by 40-50 percent and the AMD patients exhibited stabilized or improved vision. None of the patients experienced side effects and all reported improved vision.

One important thing to mention when looking for a lutein supplement is making sure it’s a high enough dose.  At grocery stores, the eye supplement that is the number one seller in America only has 2 mg of lutein.  While 2 mg of lutein certainly won’t hurt to take, all the studies I’ve read talk about taking at least 10 milligrams of lutein per day.  There are lots of supplements sold today that have the same problem, a product may be well known because of advertizing, but often the ingredients that are in them aren’t high enough to be a therapeutic dose.  If you’re taking a supplement, don’t you want to make sure there are enough of the beneficial ingredients to really make a difference?

With eye health (and every other part of health) an ounce of prevention truly is worth a pound of cure. If you haven’t yet experienced the beginnings of degenerative eye problems like AMD, first be thankful, and second, make a point to reduce your risk factors- wearing sunglasses and taking a high antioxidant multivitamin can make a big difference.  Healthy eating with lots of fresh fruits and vegetables can make a significant difference as well.  We truly are what we eat, and it’s important to give the body good fuel to make new cells and prevent disease.  Finally, make sure to see the eye doctor every year for a check-up, since it’s much easier to address a problem when it’s just beginning than when you've actually started to notice a worsening in your vision.

Supplement Spotlight: Immune Supplements

We have officially moved into colder weather, and the warm days of fall are behind us.  With the cold weather comes illness- it seems everyone is sick lately.  One of the best things is to wash hands frequently, and try not to touch your eyes, nose, and mouth. 

The only other way to increase the odds that you will stay healthy is to boost the immune system.  Luckily, there are a number of very effective immune boosters which can go a long way to help your body to win the fight against bacteria and viruses.

Vitamin D

Vitamin D is great for the immune system and a host of other body processes, most notably bone health (here’s a link to a list of some of the latest research).  Studies have shown that higher levels of vitamin D can actually have a positive effect on genes which modulate immune response, and help the body to fight off illness more effectively.  In the past, most people would only take 400IUs per day of vitamin D, but new research is recommending 2000IUs (or even more who have low blood levels) per day for maximum health.  Vitamin D should be taken with food for best absorption.  The body can manufacture vitamin D from the sun, but since most people are indoors in the cold weather, they aren’t able to make the amounts needed for optimal health.

Probiotics

I love probiotics.  They’re best known for their benefits to digestion, but they can also be very helpful for the immune system.  Something many people don’t realize is that it’s estimated that 60-70% of our body’s immune system is in the gut, as a vast network of lymph tissue that works to prime the body against harmful bacteria.  Probiotics are particularly nice since they can be taken by people who may be unable to take herbal immune boosters, like pregnant women and children.

Mushrooms

Mushroom extracts are very popular for immune support in Asia and have been used for many years; they are only just beginning to become well known in the US.  The two I would most recommend are AHCC and beta glucan.  AHCC helps to enhance the activity of our body’s NK cells, the “natural killer” cells, which are the first to launch an attack on foreign bacteria and viruses.  NK cells also can help to destroy tumors and virus infected cells, because of which it is a popular anti-cancer therapy.  Beta glucan, another mushroom extract (though it can also be made from yeast extracts), works similarly to AHCC, activating NK cells and stimulating the immune system.   It is also taken by many cancer patients since it may inhibit and reduce proliferation. 

When I start to feel sick, mushroom extracts like AHCC and beta glucan are the first things I take, and I really do think they make a difference.

Elderberry Syrup

Black elderberry syrup, also known as Sambucus, is a fantastic supplement to have in your arsenal in the colder months.  Compounds in elderberry have been shown to help fight colds and flu- I actually wouldn’t say that there is a better supplement to fight the flu virus.  Research has suggested that it works to “short circuit” the flu virus, and clinical studies have been very impressive with its results.  In two different recent studies, participants who took elderberry syrup recovered from the flu virus significantly faster than placebo groups, one study showing that participants were symptom free after only two days.  Also, elderberry syrup is delicious so it’s an easy supplement to take (it’s also great for kids).

There are many of other very effective immune boosting supplements, oregano oil, olive leaf, astragalus, and more.  We also especially love the immune formula by Irwin Naturals called Immuno Shield.  It is one of the most complete immune complexes available, combining a list of very well researched ingredients to help you to stay healthy.  Almost all of us at the store take it preventatively during cold and flu season. 

These are a few of our favorite things... Daiya Non-Dairy Mozzarella Cheese

It’s my turn (Carolyn) to pick this month, and I’m choosing some of my favorite foods.  I don’t eat dairy, and I would say that Daiya’s mozzarella shreds are my favorite non-dairy cheese, ever.  They are seriously amazing.  I’ve tried a lot of non-dairy things over the years, and many I am not a fan of, but this are something completely different. 

I use it to make homemade pizza every week.  One package is enough to make two large pizzas.  Unlike other non-dairy cheeses, it actually melts; plus, it’s soy free.

Here’s a great no knead pizza dough recipe- I always have some in my fridge.

Healthy Q & A: Corydalis for Pain Relief

Q:  I’ve been hearing about the supplement corydalis and that it’s supposed to be the best thing for arthritis.  I’ve never heard about it before.  Does it really work?

A:  Corydalis is an herb which has been shown in research to help with pain relief.  It works by blocking pain signals in the brain, and can be helpful for people suffering from chronic pain.  It is also not habit forming, unlike prescription pain relievers like codeine and morphine.

Corydalis is an impressive supplement, but since it only blocks pain rather than helping to solve the underlying issue, it is not the first supplement I would recommend for joint pain. 

Herbal anti-inflammatories like curcumin phytosome or blends like Solgar 7 would be the first thing I would suggest, since they would actually help with reducing the pain-causing inflammation.  In the case of arthritis, anti-inflammatories are helpful, as well as glucosamine and chrondroitin, which can help to support and enhance the cartilage in the joints.     

Still, for many people who suffer from chronic pain, corydalis may be of great benefit, especially for people who have tried a number of treatments without success. 

Corydalis should not be combined with sedative medications, certain cancer medications, or drugs for heart arrhythmias.

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!