DEPRESSION & STRESS

OVERVIEW: Recommended Supplements for Depression

The following nutritional and herbal supplements have proved very useful for easing and preventing mild-to-moderate depression. Some of these supplements aid in the production of neurotransmitters (low levels of these chemicals in the brain have been linked to depression). Other supplements have a soothing effect on nerves.

Most people struggling with depression, even those on prescription antidepressants, can benefit from the nutrients listed here. The herbs and such supplements as 5-HTP and SAMe can be added to the vitamins but should not be used without your doctor's consent if you are presently taking an antidepressant medication. Most important, never stop taking an antidepressant or any other prescription drug without first talking to your doctor.

Be sure to note the "Health Benefits" and "Cautions" with each supplement listing.

Remedies marked with * have been individualized especially for you.

HOW TO TAKE THE SUPPLEMENTS

Finding exactly the right combination of supplements, one that works best for you, may take some time and a bit of trial and error. And your choices may well be determined by time and money. It will be worth the trouble, however, if you can avoid taking more potent prescription medications.

A good place to start (and the most economical one as well) is by using the vitamin B complex and the St. John's Wort on a daily basis. Understand, however, that you have to be patient with St. John's wort because it does take three to five weeks for the maximum effect of this herb to be felt.

If you need something that takes effect more rapidly, you can choose either the SAMe or the 5-HTP, and use it in conjunction with the St. John's wort. My personal inclination is toward the SAMe, as this has been widely accepted in Europe for mild depression and is totally nonsedating. For some people, 5-HTP has a mild tranquilizing effect which they may not like.

Anytime you use SAMe, be sure you add a B-complex vitamin; with 5-HTP, the amount of B vitamins in your multi is fine. Just be prepared: Both SAMe and 5-HTP are quite costly, especially SAMe. You may want to switch to Celexil, which combines 5-HTP and St. John's Wort with with essential B vitamins and magnesium in the exact proportions for maximum effectiveness.

If you're over age 50, adding ginkgo biloba to any regimen may enhance its effect by improving circulation to the brain.
After four weeks, assess your feelings.

If you've improved, great. Continue whatever regimen you've chosen for at least six months. At that point you can stop your supplement program and see what the effect is over the next two to three weeks. If you remain in good spirits, then fine. However, if your symptoms of depression return, restart whatever program you've been following and consider talking to a mental health professional.

If you're not feeling better or you think your improvement is only marginal after another four weeks, you have several options:

In other words, unless someone has a major depression, allow about six weeks (maximum) for supplements and herbs, either singly, or in the combinations described above, before shifting over to conventional antidepressants.

Important: