commonly mild nausea), and much less expensive. 5-HTP works best at a dose of 150-300mg/day and with longer term use, and some may need to wait two months to see results. Traditional guidance maintains that 5-HTP should not be combined with antidepressants, and should be checked for interactions with other prescription drugs and OTCs.


Fish Oil/Omega-3 Essential Fatty Acids


(O3EFAs): Some studies and meta-analyses have linked depression with low dietary intake of O3EFAs (EPA and DHA), in part due to their anti-inflammatory properties. The link is also considered to stem from the dependence of brain function on proper cell membrane fluidity and function, both of which are compromised by EFA defi- ciency. Studies have proven that the physi- cal properties of brain cell membranes directly impact neurotransmitter synthesis, uptake and function, and signal transmis- sion. O3FAs, in combination with anti- depressants, may be more effective than antidepressants alone.


Hemp/CBD Oil: Cannabidiol is a non- intoxicating constituent of Cannabis sativa. Its efficacy, and exactly how it works within the body and impacts the endocan- nabinoid system, is still being researched. One animal study demonstrated that CBD induces antidepressant effects comparable to those of imipramine (Tofranil®), a tricy- clic antidepressant. A second mouse study concluded that “CBD could represent a novel fast antidepressant drug.”


Multivitamin & Mineral: Scientific evi- dence soundly supports the negative impact of B-vitamin deficiencies on the production of brain chemicals that affect mood. In par- ticular, the body uses vitamin B6 and B12 to produce serotonin and dopamine. Folate supports serotonin production regulation and production, and its supplementation has been shown to improve response to an- tidepressants. Vitamin B-5 can increase the body’s ability to synthesize norepinephrine, dopamine and serotonin. Deficiencies in magnesium, zinc and selenium have been tied to depression, and chromium helps serotonin to work properly.


Saffron: Multiple studies of human subjects with mild-to-moderate depression have proven both the stigma and petals of saffron to be effective antidepressants, and even as effective as Prozac® and Tofranil®, without side effects.


Saint John’s Wort (Standardized for


Hypericin): The results of over 30 double- blind randomized clinical trials indicate that Saint John’s Wort works better than a placebo, and is as effective as antidepres- sants for mild-to-moderate depression, with fewer side effects. It can take 4-6 weeks for this herb to take full effect, and it can interfere with the effectiveness of certain prescription and OTC drugs (antidepres- sants, oral contraceptives). It is not recom- mended for pregnant or nursing women, children, or those with bipolar disorder, or liver or kidney disease.


Vitamin D3: The greater the vitamin D


deficiency, the more effectively will supple- mentation improve mood. Michael Holick, MD, PhD, a renowned vitamin D research- er, maintained that animal studies have demonstrated that vitamin D will elevate mood by increasing brain serotonin levels. The normal range for vitamin D is 30-74ng/ mL, with the recommended level around 50 ng/mL. Any levels below 20 ng/mL are considered serious deficiency states. Many practitioners recommend a minimum of 1,000-2,000iu of Vitamin D3 for general health, but 5,000iu is the minimum that can boost and maintain mood.


While limited space precludes full discussion of lavender, SAM-e, and ginkgo biloba extract, scientific stud- ies fully support their efficacy as natural antidepressants in those suffering mild-to- moderate depression.


The statements in this article have not been evaluated by the Food and Drug Adminis- tration, are for educational purposes only, and are not intended to take the place of a physician’s advice. Submitted by J. Erika Dworkin, Board Certified in Holistic Nutri- tion®, Nutrition Consultant and owner of the Manchester Parkade Health Shoppe (860.646.8178), 378 Middle Turnpike West, Manchester, CT, www.cthealthshop.com), nutrition specialists trusted since 1956. Erika is available to speak to groups. This article is evidence-based and references are available upon request. See ad on page 7.


36 Natural Nutmeg - March 2019


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