Natural Supplements for Depression this Winter

This is a year like no other, and this will be a winter that for many people that will be worse than any other. The darkness, isolation, and the stress and fears of illness can make this a really difficult time. We'd like to offer some suggestions of natural products that have been shown in research to help with boosting mood and easing depression in the hopes that someone might find that useful.

There are a number of supplements that can be extremely helpful for boosting mood and combating depression, however, if you’re on prescription antidepressants, be cautious with combining them with natural mood-boosting supplements, however below I’ll also mention some supplements that can be beneficial for people already taking antidepressants that can be used along with them.

The first that’s especially helpful for depression and seasonal affective disorder is the supplement SAMe (pronounced “Sammy”) which stands for  S-adenosyl-L-methionine. SAMe works by helping to boost the manufacture of “feel good” or mood-boosting neurotransmitters in the brain. Studies have found that people experiencing depression have lower levels of SAMe in the brain. 

Research has shown it to be as effective as prescription anti-depressants (some studies have even found it to work better) without the side effects of conventional pharmaceuticals. Instead of having side effects, SAMe has the side benefits of helping with pain and inflammation and also aiding in detoxifying the liver.  

SAMe is most commonly used for seasonal affective disorder and depression but is also used effectively for fibromyalgia and joint pain. Many natural mood enhancers can take a bit of time to gain full effectiveness; in fact, some like St. John’s Wort can take several weeks before the benefits are seen. I particularly like SAMe since its benefits are felt quickly, usually within the first week and for some people within just a couple of days. 

SAMe is most effective when taken on an empty stomach. Most people find 400mg daily to be an effective dose. If you suffer from seasonal affective disorder or depression, I would very much recommend giving it a try. I know several people who take it with great success. My one caution would be for people with bipolar disorder since there has been some research that has linked SAMe supplementation with an increase in manic episodes for people with bipolar disorder. Also, SAMe should be used with caution with antidepressants, for example, it should not be used with SSRI antidepressants because SAMe boosts serotonin in the brain in a similar way that how those antidepressants work.

Another idea, though not as fast-acting, is the amino acid 5-HTP. 5-HTP, short for 5-Hydroxytryptophan actually is a precursor to serotonin in the brain. A precursor is a substance that makes something else in the body, in the case of 5-HTP, it’s an amino acid that converts into serotonin in the brain.

Serotonin is known as the “feel-good” neurotransmitter in the brain that works to stabilize mood and enhance feelings of well-being and happiness in the brain. Serotonin is naturally made in the body, but not everyone makes the same amount of serotonin. Having proper serotonin levels helps with controlling anxiety and helping people to feel happier and more calm.

Certain anti-depressants like Prozac work to boost serotonin in the body, so if you’re on prescriptions like that it should not be used without speaking with your physician. For people with mild depression who are not taking anti-depressants, it can be a very helpful supplement, however. As with all supplements, dosage matters to see the full benefits. 150mg to 200mg a day in divided doses are what is usually recommended for easing depression and boosting mood, though many people feel benefits from lower doses. It’s also recommended to give it several weeks to feel the full benefits, though often people feel it starting to work faster than that.

We also have supplements like the amino acid theanine, which is geared more towards anxiety, as well as calming herbs like passionflower and valerian, which many people find helpful as well. Each person’s mental health is unique, so the best supplement for one person may not be the best for another.

As I mentioned before, if you’re on prescription anti-depressants it’s important to take care with mixing natural products without speaking with your physician. That being said, there are several vitamins that can be helpful and safe to take, primarily Omega 3s and B vitamins.

Omega 3s are known as essential fatty acids because they are necessary for our bodies to function properly but must be obtained through either foods or supplements. They’re important for cardiovascular function and for reducing inflammation but are also necessary for proper brain function. A deficiency in omega 3 fatty acids affects mental health and is linked to mood disorders. Omegas 3s, particularly those from fish or algae, have been found in research to benefit memory, mood, impulsive behavior, concentration, and more. Omega 3s are necessary for all ages from childhood to our later years, and correcting a dietary deficiency can make a big difference.

B vitamins are needed for a host of different reactions in the body and are important for the brain to work properly. Low levels of B vitamins have been linked to depression and mood disorders- for example, B vitamins are especially helpful for people with bipolar disorder. Additionally, there is positive research showing that supplementation with B vitamins while on prescription antidepressants can improve symptoms of depression.

Winter is hard. The holidays can be difficult. That's true of any year, but combine that with the craziness of quarantining, of not being able to see friends and family, of being trapped in the house, it can make problems for everyone. It's ok to not be ok. This is not forever, we just need to get through it, and however that looks like for you is ok.

I've written about a number of supplements that can help, but let's be real, sometimes supplements are not enough. Seeking out a therapist, even online through places like betterhelp.com that matches people with real therapists online that can talk with you over the phone or over Zoom, can sometimes be really helpful (we're not affiliated with them, but I've read about their services and wanted to mention it). We're living in a moment in time that is something that no one else alive has dealt with before, so it's ok to do whatever you need to get through it. If we can help, we would love to. Please come by the store, and hopefully we can offer something that might make a difference.

Dangers of Buying Supplements Online

Online shopping has exploded in popularity, and understandably so, particularly in this crazy time. I just wanted to mention some new research that has come out which was undertaken by NOW Foods, a local company with quality supplements.

The trouble with all natural supplements is that they are not regulated by the FDA in the same way that pharmaceuticals are, and because of that, many companies have sprung up putting out products that do not match what it says on the label- in many cases having different, lower strengths of ingredients (if it even contained any at all).

This is why it’s important to buy supplements from reputable sellers with reputable brands. You’re not really saving anything buying a cheap product online if it doesn’t really contain the right active ingredients.

This report is NOW’s fifth in 2020 regarding suspect brands whose main sales appear to be on Amazon. Previous reports include: CoQ10, Acetyl-l-Carnitine, SAMe and Phosphatidyl Serine, and now they have just put out a new report on the findings of online Alpha Lipoic Acid (ALA) supplements (you can follow the links for the individual articles) that found that the products tested averaged less than 50% of the potency advertized on the labels.

Without a doubt shopping online is convenient, but when it comes to supplements, I’d steer clear due to the fact of so many unscrupulous sellers. Also, it’s not just weird brands selling fake supplements, but there have been problems on Amazon that the company has admitted to where Amazon sellers were selling counterfeit supplements of well known brands by relabeling or resealing products with adulterated pills. Even when online sellers are selling genuine products, there can be issues with how supplements are stored and at what temperature, damaging the ingredients-probiotics in particular, but it holds true for all supplements.

Online shopping is a reality of 2020, we just advise caution in regards to supplements.

To make shopping at our store easier, while we will remain open to customers coming in the store, we do also offer curb side pickup, where you can call or email to place an order or ask questions and we will bring it out to your car when you arrive. We can do so in a way that is entirely contactless if desired, putting the bag in your trunk or backseat. Additionally, you can read about our ongoing store safety procedures here.

Call the store to place an order at 708-448-9114 and we will run it out to your car when you arrive. We have a product catalog of our recommended products that you can see on our website here.

Our Ongoing Food Drive

Pass Health Foods is a permanent drop off location for the Palos United Methodist Food Pantry for people to drop off non-perishable food donations. Unfortunately, hunger is always a problem in our country, but especially with the fallout from COVID, even more people are in need.      

This is a crazy time for all of us, but as a community, we can get through it by pulling together and choosing to help other people. It’s a simple way to make a difference in another person’s life who may be having a difficult time.

If you or a person you know is in need of food, the Palos United Methodist Food Pantry is located at 12101 S Harlem Ave. in Palos Heights and their food pantry hours are Tuesdays from 9-11 am and 4-6 pm. The Palos United Methodist Food Pantry is our local branch of the Greater Chicago Food Depository.

Our store is located at 7228 W. College Drive in Palos Heights, and donations will be accepted every day during our store hours, and then we will bring them to the pantry to donate.

“Alone we can do so little; together we can do so much.” –Helen Keller

We are SO grateful to all the people who have been donating to the food pantry. We've been bringing large loads of donations to the food pantry about every two weeks. Thank you so much to everyone who has brought food items in. It's been so encouraging seeing so many people who want to help others.

In addition to non-perishable food items, the food pantry also accepts personal care products. See the image below for more details:

New Store Sanitizing Procedures

This week we are having two UV-C air sanitizing systems installed in our heating and air conditioning unit. One to sanitize the air as it enters the heating system and another as it exits as an extra measure of precaution. We have been researching air cleaning systems for a long time now, and settled on these two UV-C units as the best to keep the air clean and disinfected in the store since UV-C lights have been determined to be able to kill COVID-19 specifically. The research on COVID and airborne transmission is worrisome, so it’s important for us to do everything possible to keep people safe in our store. With these UV-C light units, the air in the store will be circulated through them five times an hour, to kill any lingering microbes that may be in the air.

These new UV-C systems are in addition to the two medical-grade HEPA H13 air purifiers we already have in the store. We also have a sanitizing schedule of cleaning all counters and high tough surfaces throughout the day, and carts, pens, and baskets are disinfected after each use. Face masks that cover the mouth and nose continue to be required to shop in the store, and we have hand sanitizer available at both registers and the entrance to the store.

This is a crazy time, but we want people to feel safe in our store. Let us know if you have any other suggestions for us. Additionally, while we are open for customers to shop in our store, we do continue to offer curbside pickup if you prefer. Call the store to place an order at 708-448-9114 and we will run it out to your car when you arrive. We have a product catalog of our recommended products that you can see on our website here.

NAC, an Amino Acid for Lung Health [New Research]

NAC, also known by its full name of N-acetyl cysteine, is a unique amino acid supplement that has been used for lung health and chronic respiratory conditions for many years. It is used as a treatment for chronic bronchitis, for better lung function in people with cystic fibrosis, and for people with COPD and emphysema. It’s helpful for those respiratory issues for several reasons, the main two of which are that NAC is able to help to thin mucus and clear airways in the lungs and also to reduce lung inflammation.

Interesting new research is coming out, however, proposing NAC as both a treatment and a preventative supplement for the novel coronavirus, COVID-19. There’s a wonderful review of current research on NAC that has been published on PubMed (the online science database of published articles and research from different medical journals). You can read the research online by doing a Google search of “N-acetylcysteine as a potential treatment for novel coronavirus disease 2019”. It’s a pretty dry read, however, so I’ll try to summarize some of the research below in hopefully a less jargony way.

The first way the scientists listed on how NAC may help in coronavirus prevention is that the unique way the amino acids are formed in NAC may enable them to interact with individual COVID-19 viruses, damaging the way the virus holds itself together, which would make it easier for our bodies to fight off.

Test tube studies examining how NAC interacts with inflammation-causing enzymes produced in the body have also found that NAC was able to block excessive production of compounds in the body and lungs that cause inflammation, which in turn could reduce the severity of lung issues. One of the main problems with COVID-19 is that it basically makes the lungs go crazy and have a very extreme response in the lungs that causes huge amounts of inflammation. It appears that NAC can block some of that excess lung inflammation, preventing those extreme lung responses and deterioration seen in many COVID-10 patients.

This excessive lung inflammation from COVID-19 is called a “cytokine storm” and happens when our body’s immune response goes haywire. It’s kind of like what happens with autoimmune disorders, where our body’s proper immune response instead turns against us. The antioxidant properties of NAC as well as the unique benefits it has on the respiratory system can help to mitigate this overactive inflammatory immune response in the lungs and may help to reduce the severity of respiratory symptoms experienced from the virus.

Another mechanism of how NAC works is that it appears in research to be able to prevent the COVID-19 virus from being able to enter host cells effectively, reducing the amount of infection in the body.

From the research above, it seems that the amino acid NAC can be helpful both preventatively and also in people infected with the virus. There are actually trials going on right now that are trying to more definitively determine If NAC can prevent patients with COVID-19 from progressing to a more severe form of the illness.

Please keep in mind that all of this research is very preliminary. Scientists all over the world are scrambling looking for possible treatments for fighting COVID-19. NAC is not a cure, but it is a beneficial supplement that we think might help, especially when you consider its use for many years in people with lung issues and respiratory problems. NAC also has been determined in research to be a safe supplement to take even when prescribed in doses higher than any person would ever reasonably take.

There’s one NAC supplement at the store that we’d recommend above the others- Jarrow’s NAC Sustain, the reason being is that it’s a time-released version of NAC. In general, a time-released or sustained-release version of a supplement, when available, will be better absorbed since it will be released and absorbed over a period of hours instead of all at once. It doesn’t mean that supplements that aren’t time released are bad, but all things being equal, a time-released supplement will be better absorbed than one that isn’t.

Stop by the store for more information, we’d love to help you further.

We’re located at 7228 W. College Drive in Palos Heights, Illinois.

Product Spotlight: Immune Fast Lozenges

I wanted to highlight an impressive and little known supplement called Immune Fast by Zand. They're chewable supplements that come in a convenient tube that's the perfect size for a purse or bag. They contain a unique, patented probiotic yeast that has been shown in research to enhance our immune response within two hours, helping our bodies to mount a quick attack against invading viruses and bacteria.

I love that they come in an easy to carry tube, since they're great to take with you and can be used at the very first signs of illness. They can be used along with your regular supplement regimen, and are the perfect "just in case" supplement to have on hand.

Since we're featuring them in our October newsletter, we have the Immune Fast tubes on sale for 25% off during the month of October, so they come out to be $6.74 each. I'd definitely recommend picking a couple up!

NasalGuard- Added Protection for Kids and Adults

We have a new product I wanted to write about because I have never seen anything like it. It’s a nasal gel, that when applied to the nostrils, actually creates an electrostatic barrier to prevent contaminants, bacteria, and virus sized particles from entering the nose. It sounds kind of strange, but it actually works.

This gel, called NasalGuard, was originally developed for allergies, to use that electrostatic barrier technology to block pollen and other allergens from entering the nose- since we’re usually breathing through the nose. Research on the Nasal Guard gel reduced allergy symptoms by 60%. Since then, the company has enhanced the formula to be able to effectively block out virus sized particles.

Is this gel a substitute for wearing a mask? Absolutely not, but it is an extra measure of safety and peace of mind, since anything we can do to prevent illness is a good idea, especially this year.

A tube is inexpensive ($14.85) and seems to last forever (the company says there are 150 applications per container). It’s a tiny tube, but you only need a very small amount for each use, since you’re just supposed to rub it on your nostrils and above the upper lip to trap any virus particles from entering the body.

I have been using it for about a month and am very happy with it. I’ve also been putting it on my daughter’s nose before she goes to school and I’d say it definitely makes me feel a little less worried. It is a completely non-toxic product that is safe for anyone to use and won’t interact with medications or anything else that you might be taking.

I’d definitely recommend giving it a try. For me, I feel like it’s worth every penny. They’re also a great company, that has been donating free tubes of their NasalGel to front line medical workers to help them to stay healthy.

At this time, we are one of the only actual stores that carry NasalGuard. I had bought some online directly from their website after reading a study on it and was so happy with it that I called the company and begged them to be able to ship us some to be able to have available at Pass Health Foods. We hope to have our shipment in by October 1st, so be sure to stop by to pick some up!

Immune Supplements: An Overview

All the craziness in the world right now has us especially concerned with staying healthy. Wearing properly fitted masks and social distancing as well as washing hands or using hand sanitizer frequently are the most important, though there are quite a few well researched natural supplements that can aid our immune system in fighting off viruses of all kinds.

At this point, until vaccines are more readily available, a properly functioning immune system that is able to quickly and effectively mount a fight against invading viruses is our only real way to stay healthy, whether it’s a cold, flu, or even COVID. That isn’t to say the supplements I’ll mention below are a cure for any of those viruses, but rather they are supplements that have been clinically shown to aid in enhancing our immune system functioning-something that’s always important, but even more so this year. 

Elderberry

The first we’d recommend against all respiratory viruses is elderberry. Elderberry is also sometimes known by its scientific name, Sambucus, and is a wonderful supplement for the immune system due to its potent antiviral properties. It’s been studied extensively in regards to the flu, but newer research has found it to be effective not only against the flu virus, but on viruses in general. It has been found in studies to “substantially reduce upper respiratory symptoms” from viruses of all kinds and has also been shown to reduce the duration and severity of viral illnesses. It can be used preventatively, or else in higher amounts if you do feel like you’re coming down with something and is safe for both children and adults. 

Vitamin D

Vitamin D is a supplement beneficial for both bone health and the immune system. New research has expanded on Vitamin D’s possible benefit for dealing with coronavirus, where researchers have linked lower vitamin D levels to an increased mortality risk from Covid-19. One researcher on the novel coronavirus and Vitamin D is quoted as saying, "Our analysis shows that it might be as high as cutting the mortality rate in half," in regards to vitamin D supplementation.

It’s also been reported that countries with higher death rates from Covid-19 had larger numbers of people with lower vitamin D levels, and also that the sickest patients often had low vitamin D levels.

In general, our vitamin D levels are often lower in the colder months since vitamin D is made in our skin when exposed to sunlight. Vitamin D is a small, inexpensive pill, so it would probably be a good idea for all of us to add it to our regimen.

AHCC

AHCC is a well known immune supplement in Japan that works in a different way from elderberry. It’s a patented extract derived from mushrooms that has impressive benefits for immune health. Unlike elderberry, which works specifically on the viruses causing an illness, AHCC works by affecting the immune system directly.

There are a variety of white blood cells in our bodies that are involved in immune response by recognizing and fighting the foreign invaders that cause illness. Studies have found that AHCC can boost the effectiveness of our own immune system in a variety of ways, including increasing the activity of our body’s NK, or “natural killer” cells, that identify and destroy viruses, bacteria, and abnormal cells in the body.

Research has also found that AHCC is able to affect other types of immune cells in the body known as dendritic cells which are found throughout the respiratory tract. These dendritic cells work to fend off bacteria and viruses as they enter the body through the respiratory tract and try to infiltrate the body.

AHCC is widely used as an immune therapy in Japan, and I’m glad that it’s becoming better known in the United States since I do believe that it’s a unique and powerful supplement to aid our immune system functioning.  

Monolaurin

Another lesser known supplement that may be helpful against viruses is a supplement derived from coconut oil known as monolaurin. ABC News recently recommended monolaurin in an article titled, Coronavirus: Experts say these supplements, foods may help keep immune system humming.

An article was published by two physician researchers earlier this year recommending monolaurin as a possible antiviral treatment against the novel coronavirus (you can read the abstract here). The doctors wrote about the potent antiviral properties of monolaurin, as well as its mechanism that appeared to help to break down a virus’s outside “envelope” which then prevented the virus from being able to replicate. Another study the article cited mentioned research on a virus similar in structure to the novel coronavirus, and how monolaurin was able to inhibit that virus’s maturation and replication.  

Vitamin C

Vitamin C is needed for so many processes in the body, including proper immune functioning. Vitamin C is a water soluble vitamin, which means that it doesn’t stay in the body long, which is why we need to consume vitamin C containing foods or supplements on a daily basis.

One specific, special form of vitamin C known as Ester-C has also been shown in research to significantly boost immune cell function. Additionally, that specialized form has been shown in studies to stay in the body longer than other forms of vitamin C.

In a placebo controlled crossover study, 1000mg of Ester-C increased vitamin C levels for a full 25 hours in white blood cells known as leukocytes, which protect the body against infectious diseases and foreign invaders. Vitamin C, particularly the Ester-C form, helps the manufacture more of these immune boosting white blood cells, which work tirelessly to keep you healthy.

If you regularly use vitamin C supplements, it might be worth it to switch to the Ester-C form this fall and winter.  

Zinc

Zinc is a mineral that is wonderful for the immune system, and the World Health Organization estimates that a third of the world’s population is deficient in zinc. Zinc deficiency impairs proper immune functioning and contributes to an increase in respiratory infections. Additionally, a new study has come out by researchers in Moscow that found that zinc supplementation may have protective effects against COVID-19 by supporting anti-viral immunity and reducing inflammation. Interestingly, while zinc can enhance immune functioning, it also has a regulating effect on the immune system, which can further help with how the human body responds to coronavirus infection, since it’s been found that the overproduction of pro-inflammatory cytokines early in the infection is responsible for some of the worst symptoms of COVID-19.

I apologize for the length of this article, but I wanted to try to list some of the most important supplements for immune health that we’d recommend in one place. Please stop by the store so we can go into more detail with you about specific supplements and to help to find the supplement that’s right for you. All of our staff are kind and extremely knowledgeable, and can give specific recommendations and explain the differences between the various supplements that are available for the immune system. This is a crazy time, but we will get through it.

Additionally, many of the supplements mentioned above are on sale this month so it makes it easier for people to stock up.

Food Pantry Donations

We at Pass Health Foods have decided to become a permanent drop off location for the Palos United Methodist Food Pantry for people to drop off non-perishable food donations. There are lots of food drives around the holidays, but especially with the fallout from COVID, many people are in need.      

This is a crazy time for all of us, but as a community, we can get through it by pulling together and choosing to help other people. It’s a simple way to make a difference in another person’s life who may be having a difficult time.

If you or a person you know is in need of food, the Palos United Methodist Food Pantry is located at 12101 S Harlem Ave. in Palos Heights and their food pantry hours are Tuesdays from 9-11am and 4-6pm. The Palos United Methodist Food Pantry is our local branch of the Greater Chicago Food Depository.

Our store is located at 7228 W. College Drive in Palos Heights, and donations will be accepted every day during our store hours, and then we will bring them to the pantry to donate.

“Alone we can do so little; together we can do so much.” –Helen Keller

For more information on the food pantry, you can visit their website here.

Our Coronavirus Safety & Cleaning Procedures

The health and safety of our customers and staff continues to be of the utmost importance to us. We are continuing our sanitation regimen of disinfecting the store throughout the day and on a schedule as well as disinfecting carts, baskets, and pens after each use. Additionally, all of our staff are temperature checked before they begin work.

We also have two new medical-grade air purifiers in the store that run 24 hours a day that are able to filter the air down to .1 microns.

Masks covering the nose and mouth are required for everyone entering the store.

Additionally, while customers are welcome to shop in the store, we will continue to offer curbside pickup indefinitely. To place an order call the store at 708-448-9114 and we will bring it out to your car when you arrive.

Unfortunately, it seems coronavirus is not going away anytime soon, so it's extremely important to us to have a store where people can feel safe to be in, and I hope we've done that.