My Online Therapy - Depression

Neuronutrients

by Kellen Von Houser, M.A.

5-HTP

There is a nutrient called 5-hydroxytryptophan (5-HTP) that is the immediate precursor to serotonin. When ingested as a supplement, 5-HTP converts in the brain into serotonin. The substance 5-HTP is often used to treat depression and anxiety. I have noticed that 5-HTP supplements may decrease sexual interest.

Low serotonin levels result in; depression, anxiety and sleep disorders. Your body converts L-tryptophan (found in chicken, beef, pork and fish) to serotonin. A natural way to get L-tryptophan is with supplements of 5-hydroxytryptophan (5-HTP). 5-HTP may cause nausea. Beware of combining 5-HTP with prescribed antidepressants or St. John’s wort. If serotonin levels are raised to high Serotonin Syndrome, a toxic and sometimes fatal syndrome can result.

B-complex

A high potency B-complex supplement with vitamin C can sometimes ease anxiety and panic symptoms. The B-complex vitamins are essential to mental and emotional well-being. They cannot be stored in our bodies, so we depend entirely on our daily diet to supply them. B vitamins are destroyed by alcohol, refined sugars, nicotine, and caffeine so it is no surprise that many people may be deficient in these.

C Vitamin

Deficient levels of vitamin C can produce depression. Supplementation is particularly important if you have had surgery or an inflammatory disease. Stress, pregnancy, and lactation also increase the body's need for vitamin C, while aspirin, tetracycline, and birth control pills can deplete the body's supply. Vitamin C cannot be stored by the body like many other vitamins.

Calcium

Depletion of normal calcium levels affects the central nervous system. Low levels of calcium cause nervousness, apprehension, irritability, and numbness.

Magnesium citrate

Magnesium citrate is sometimes used to relax muscles and can help with anxiety symptoms.

L-theanine

L-theanine is found in green tea and may help boost GABA levels.

L-tyrosine

L-tyrosine is needed to make excitatory neurotransmitters, dopamine, norepinephrine and epinephrine. L-tyrosine is beneficial if you have “down” days, are often tired, have poor concentration and have trouble getting excited by life’s activities. L-tyrosine can be combined with a B-complex supplement for even better results. Take L-tyrosine on an empty stomach as it competes for absorption with other amino acids found in your food.

Estrogen

Estrogen, the female hormone, supports acetylcholine. When estrogen levels decline, acetylcholine in theory will reduce. Acetylcholine plays a significant role in memory. Alzheimer’s disease is associated with a lack of acetylcholine in certain regions of the brain.

Folate

Folate deficiency has been linked in clinical studies to depression, persistent depressive symptoms, and poor response to antidepressants. One study found that people with major depression had folate levels lower than people who had never been depressed. In North America, not eating enough vegetables is one major cause of folate deficiency.

GABA / B6

GABA is made in the brain from the amino acid glutamate with the aid of vitamin B6. GABA is available as a supplement in vitamin stores, but taking it in pill form is not an effective way to raise brain levels of this neurotransmitter because GABA cannot easily cross the blood-brain barrier. Companies are searching for ways to place GABA in an oil base in order to ease its entry across this barrier.

Iron

Depression is often a symptom of chronic iron deficiency. Other symptoms include general weakness, listlessness, exhaustion, lack of appetite, and headaches. Women experience more depression during their childbearing years. And about one in five women of childbearing age has low iron stores, compared to one in 60 men. Furthermore, twice as many women as men are clinically depressed, according to standardized tests. This gender difference begins in adolescence and is more pronounced among married women aged 25 to 45 with children.

Researchers have postulated that this phenomenon is related to marginal iron levels, since iron deficiency has been known to cause fatigue and depression. Studies on the question have tended to go both ways, but further research is necessary before any conclusions can be drawn.

Magnesium

Magnesium deficiency can result in depressive symptoms, along with confusion, agitation, anxiety, and hallucinations, as well as a variety of physical problems. Most diets do not include enough magnesium, and stress also contributes to magnesium depletion.

Manganese

This metal is needed for proper use of the B-complex vitamins and vitamin C. Since it also plays a role in amino-acid formation, a deficiency may contribute to depression stemming from low levels of the neurotransmitters serotonin and norepinephrine. Manganese also helps stabilize blood sugar and prevent hypoglycemic mood swings.

Omega-3 Fatty Acids

Researchers have found a diet rich in omega-3 fatty acids, found in seafood, can be good for postpartum depression.

Phenylalanine

The amino acids phenylalanine and tyrosine are converted into dopamine. Dopamine, in turn, is con¬verted into norepinephrine and then epinephrine. This can lead to increased alertness and mood eleva¬tion.

Potassium

Depletion of potassium is frequently associated with depression, tearfulness, weakness, and fatigue.

Tryptophan

As you may have heard, a little warm milk before bedtime helps you to sleep. Milk contains tryptophan which contributes to increasing the levels of serotonin. Tryptophan is also found in turkey.

Tyrosine

St. John’s Wort

Some research suggests that the herb St. John’s Wort also works by elevating levels of serotonin in the brain. It is important to avoid taking prescribed antidepressants with St. John’s Wort to avoid Serotonin Syndrome, or an overdose of serotonin.

Zinc

Zinc deficiency can result in apathy, lack of appetite, and lethargy. When zinc is low, copper in the body can increase to toxic levels, resulting in paranoia and fearfulness.

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Neuronutrients


About our Therapy What to Expect from Therapy About Online Therapy Frequently Asked Questions About our Services Meet our Therapists Services and Fees Sign Up for Services About our Products Self Help Library CDs and DVDs Bookstore About Us Email Privacy Privacy Statement Contact Us	Neuronutrients by Kellen Von Houser, M.A. 5-HTP There is a nutrient called 5-hydroxytryptophan (5-HTP) that is the immediate precursor to serotonin. When ingested as a supplement, 5-HTP converts in the brain into serotonin. The substance 5-HTP is often used to treat depression and anxiety. I have noticed that 5-HTP supplements may decrease sexual interest. Low serotonin levels result in; depression, anxiety and sleep disorders. Your body converts L-tryptophan (found in chicken, beef, pork and fish) to serotonin. A natural way to get L-tryptophan is with supplements of 5-hydroxytryptophan (5-HTP). 5-HTP may cause nausea. Beware of combining 5-HTP with prescribed antidepressants or St. John’s wort. If serotonin levels are raised to high Serotonin Syndrome, a toxic and sometimes fatal syndrome can result. B-complex A high potency B-complex supplement with vitamin C can sometimes ease anxiety and panic symptoms. The B-complex vitamins are essential to mental and emotional well-being. They cannot be stored in our bodies, so we depend entirely on our daily diet to supply them. B vitamins are destroyed by alcohol, refined sugars, nicotine, and caffeine so it is no surprise that many people may be deficient in these. C Vitamin Deficient levels of vitamin C can produce depression. Supplementation is particularly important if you have had surgery or an inflammatory disease. Stress, pregnancy, and lactation also increase the body's need for vitamin C, while aspirin, tetracycline, and birth control pills can deplete the body's supply. Vitamin C cannot be stored by the body like many other vitamins. Calcium Depletion of normal calcium levels affects the central nervous system. Low levels of calcium cause nervousness, apprehension, irritability, and numbness. Magnesium citrate Magnesium citrate is sometimes used to relax muscles and can help with anxiety symptoms. L-theanine L-theanine is found in green tea and may help boost GABA levels. L-tyrosine L-tyrosine is needed to make excitatory neurotransmitters, dopamine, norepinephrine and epinephrine. L-tyrosine is beneficial if you have “down” days, are often tired, have poor concentration and have trouble getting excited by life’s activities. L-tyrosine can be combined with a B-complex supplement for even better results. Take L-tyrosine on an empty stomach as it competes for absorption with other amino acids found in your food. Estrogen Estrogen, the female hormone, supports acetylcholine. When estrogen levels decline, acetylcholine in theory will reduce. Acetylcholine plays a significant role in memory. Alzheimer’s disease is associated with a lack of acetylcholine in certain regions of the brain. Folate Folate deficiency has been linked in clinical studies to depression, persistent depressive symptoms, and poor response to antidepressants. One study found that people with major depression had folate levels lower than people who had never been depressed. In North America, not eating enough vegetables is one major cause of folate deficiency. GABA / B6 GABA is made in the brain from the amino acid glutamate with the aid of vitamin B6. GABA is available as a supplement in vitamin stores, but taking it in pill form is not an effective way to raise brain levels of this neurotransmitter because GABA cannot easily cross the blood-brain barrier. Companies are searching for ways to place GABA in an oil base in order to ease its entry across this barrier. Iron Depression is often a symptom of chronic iron deficiency. Other symptoms include general weakness, listlessness, exhaustion, lack of appetite, and headaches. Women experience more depression during their childbearing years. And about one in five women of childbearing age has low iron stores, compared to one in 60 men. Furthermore, twice as many women as men are clinically depressed, according to standardized tests. This gender difference begins in adolescence and is more pronounced among married women aged 25 to 45 with children. Researchers have postulated that this phenomenon is related to marginal iron levels, since iron deficiency has been known to cause fatigue and depression. Studies on the question have tended to go both ways, but further research is necessary before any conclusions can be drawn. Magnesium Magnesium deficiency can result in depressive symptoms, along with confusion, agitation, anxiety, and hallucinations, as well as a variety of physical problems. Most diets do not include enough magnesium, and stress also contributes to magnesium depletion. Manganese This metal is needed for proper use of the B-complex vitamins and vitamin C. Since it also plays a role in amino-acid formation, a deficiency may contribute to depression stemming from low levels of the neurotransmitters serotonin and norepinephrine. Manganese also helps stabilize blood sugar and prevent hypoglycemic mood swings. Omega-3 Fatty Acids Researchers have found a diet rich in omega-3 fatty acids, found in seafood, can be good for postpartum depression. Phenylalanine The amino acids phenylalanine and tyrosine are converted into dopamine. Dopamine, in turn, is con¬verted into norepinephrine and then epinephrine. This can lead to increased alertness and mood eleva¬tion. Potassium Depletion of potassium is frequently associated with depression, tearfulness, weakness, and fatigue. Tryptophan As you may have heard, a little warm milk before bedtime helps you to sleep. Milk contains tryptophan which contributes to increasing the levels of serotonin. Tryptophan is also found in turkey. Tyrosine The amino acids phenylalanine and tyrosine are converted into dopamine. Dopamine, in turn, is con¬verted into norepinephrine and then epinephrine. This can lead to increased alertness and mood eleva¬tion. St. John’s Wort Some research suggests that the herb St. John’s Wort also works by elevating levels of serotonin in the brain. It is important to avoid taking prescribed antidepressants with St. John’s Wort to avoid Serotonin Syndrome, or an overdose of serotonin. Zinc Zinc deficiency can result in apathy, lack of appetite, and lethargy. When zinc is low, copper in the body can increase to toxic levels, resulting in paranoia and fearfulness.
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