The Impact Of Sunlight On Vitamin D Status
Assessment of vitamin D status will need consideration of other factors, such as light therapy and sun exposure. Exposure to sunlight accounts for over 90% of the vitamin D requirement for most individuals . Amount of exposure to ultraviolet B radiation is affected by latitude, season, and time of the day. It has been reported that sun exposure is greatest in spring to early fall and during sunlight hours . Although places closer to the equator have greater sun exposure , recently it has been reported that in even in these areas vitamin D insufficiency persists . Since it is possible that persons who are outdoors may be more physically active, it is important to consider whether sunshine alone or in combination with physical activity is related to improved mood.
Mind, a charity group in the United Kingdom, has recommend Ecotherapy as a treatment to depression. Ecotherapy involves exercising outdoors instead of inside a facility. A research study was done with 20 people each walked outside and at an indoor shopping center . Participants then rated their feelings of self-esteem, depression, and tension after both walks. Improvements were greater when walking outdoors as compared to walking indoors . Lack of information regarding specific measurements and methods used for data collection are significant limitations of this report.
Herbal Supplements For Depression
St. Johns Wort is one of the best herbs for depression. It is an herbal antidepressant that is prescribed in Germany more commonly than traditional antidepressants. It is an MAOI and helps increase all neurotransmitters in the brain. I took it for a year and it helped me a great deal, although it could sometimes give me anxiety. Quality is important with St. Johns Wort.
- Gaia Herbs St. Johns Wort Liquid Phyto-Capsules Gaia Herbs is known for high quality. These come from a Certified Organic agricultural center.
- NOW Foods Mood Support This combines St. Johns Wort with B Vitamins, minerals, amino acids, and herbs in an antidepressant formula.
- Click here to see my review on NOW Foods Mood Support
Supplements for Depression
Holy basil is an adaptogen that lowers stress. Several studies have shown certain extractions reduce corticosterone. A few readers of this site have noticed a difference in their irritability and depression when taking holy basil and it is one of the supplements I recommend in my sleep post.
- Organic India Tulsi Holy Basil Good brand, comes in a glass bottle, and helps fight stress and promote relaxation.
Rhodiola Rosea is another adaptogen that has a reputation for stimulating the nervous system, decreasing depression, and increasing energy. Some people have used it to be able to exercise for longer periods of time and increase sexual function.
The Top Herbal Supplements For Depression
Herbs have been used traditionally to treat depression in every culture.
Apparently, depression is not just a modern problem.
Heres a look at some of the best herbal supplements those with a long history of safe use that have also been scientifically proven to be effective.
Caution:If you currently take a prescription antidepressant, talk to your doctor before making any changes to your medication.
1. Arctic Root
Arctic root is found mainly in cold Arctic regions of Europe, Asia, and North America.
Its been used since the time of the ancient Greeks to boost overall physical and mental vitality.
This herb is a top-rated adaptogen, a natural substance that increases your resilience to physical and emotional stress.
It works by increasing the activity of brain chemicals that impact your mood such as serotonin, norepinephrine, and dopamine.
Arctic root has been shown to reduce depression symptomsfaster than antidepressant medications.
Its particularly useful for depression accompanied by anxiety and fatigue, depression caused by seasonal affective disorder , or when you need results quickly.
NEED A MENTAL PERFORMANCE LIFT?
Does this sound like you?
Fuzzy thinking, foggy focus, forgetfulness?
Lack of energy and drive?
Struggle to learn and make decisions?
A quality brain supplement can make a big difference.
What makes ashwagandha a standout is its ability to reduce levels of the stress hormone cortisol.
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Raw Foods To Improve Mood
If youre looking for a clear path to better long-term health, your first step could be eating more fresh fruits and vegetables on a regular basis. Studies show that in addition to physical benefits, the more fruits and veggies you eat result in better mental health, as well. Over the past few decades, researchers have found compelling evidence that people who eat fruits and vegetables have fewer symptoms of depression, stress, and overall negativity. Research also shows that those who eat the most fruits and vegetables are generally happier, feel more satisfied, and find more purpose and fulfillment in their lives than those who eat fewer or none.1
Calming Anxiety Depression & Insomnia: An Integrative Medicine Approach
On a daily basis in my medical practice I have patients approach me with terrible stomach issues, sleeping problems, heart palpitations, headaches, attention difficulty, and other issues frequently linked to the effects of stress hormones. In chronic stress and anxiety, the hormone cortisol drips through the body like a leaky fight-or-flight faucet. We need cortisol to survive, but too much for too long has toxic ramificationsthe body and mind can compensate for a time, but, eventually, other health issues will manifest from cortisols unmitigated release, such as thyroid problems, chronic pain, eating disorders, adrenal fatigue, irritable bowel syndrome, hair loss, weight issues, hormonal imbalance, insomnia, immunosuppression, ulcers, heartburn, and much, much more.
Below, I list several herbs, foods, vitamins, amino acids, and more that have shown benefit in lowering anxiety, aiding sleep, and relieving depression.
1.Lavender and Lavender Oil:
Taken on a regular basis about an hour before sleep, the European lavender extract product Lavela has demonstrated efficacy favorable to that of benzodiazapines in reducing anxiety, with none of the side effects or addictive potential.
Findings of two studies suggest that standardized extracts of lavender may have anti-anxiety effects similar to paroxetine and lorazepam .
The dose of lavender oil, as you find in the above product, is 80 mg/day.
Lavender relaxation tea: here is a nice recipe from Aviva Romm, MD:
Recommended Reading: What Are The Best Vitamins For Me
The Top Vitamin Supplements For Depression
Vitamin deficiency is not the first thing you think of when considering the underlying causes of depression.
Doctors and psychiatrists rarely recommend vitamins for depression either.
But clearly, your brain cant operate at its peak when essential nutrients are missing.
A healthy brain is the first line of defense against depression and other mood disorders.
Some vitamins are necessary for the formation of mood-boosting neurotransmitters, while others provide energy to brain cells or protect them from damage.
Heres a look at the most important vitamins for depression and their recommended dosages.
1. Vitamin B6 : A Serotonin Cofactor
Serotonin is the main brain chemical responsible for making you feel happy, relaxed, and confident.
It also plays an important role in sleep, sex drive, and digestive health.
The most prevalent theory of depression is that its caused by a lack of serotonin.
This is why the most commonly prescribed antidepressants are selective serotonin reuptake inhibitors which work by increasing serotonin levels in the brain.
Normally, serotonin is created in the brain and body from tryptophan, an amino acid commonly found in meat, poultry, fish, and dairy products.
You can see that vitamin B6 is used twice in this two-step process, which helps explain the correlation between low blood levels of vitamin B6 and depression.
WHAT’S THE BEST BRAIN SUPPLEMENT?
Treatment Methods For Depression
Wellbutrin is in some cases liked because it is much less most likely to have the sexual negative effects that prevail in the other antidepressants. Plus, the negative how much b vitamins to take for depression effects that prevail this medication, which can consist of frustration, difficulty sleeping, and also lightheadedness, normally go away within one to 2 weeks.
Specific nutrient deficiencies can play a role in depression signs. If you are having a tough time spending enough time outdoors or if cloudy weather make it difficult to get sunshine, a supplement may be useful. CBT can aid a person recognize their ideas, feelings, and habits. It can assist them conquer unfavorable thoughts and also how much b vitamins to take for depression develop a more favorable view of themselves. Not every person that recuperates from depression will certainly require continuous treatment, yet those that do may have a depressive episode if they quit treatment. Both the group that treated her as well as various other researchers are eager to mention that this case study just demonstrates the efficiency of this treatment in a single person.
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Which Supplements Might Help
It’s not surprising that many people are interested in whether taking a simple supplement could make them feel better mentally, says dietician Alexia Dempsey, spokesperson for the British Dietetic Association.
“I think people are really desperate to try to find answers about what they can do for themselves, particularly when there are often such long waiting lists for therapy.”
Several studies do link mental health conditions with nutrition, so it makes sense that supplementation could potentially improve someone’s mood.
“Research has shown links between mental health disorders and nutrition – most commonly, in terms of nutritional deficiencies, such as omega-3 fatty acids, B vitamins and certain amino acids,” adds GP Dr Payal Mehta from the London Doctors Clinic.
Supplements For Bipolar Depression
Lithium Orotate Can Curb Mania and Help Bipolar Depression
Treatment for bipolar disorder is a little more complex than just depression. Manic depression has two dangerous sides on the one end you swing into depression and on the other end you swing into mania. 5-HTP and other supplements can help with being depressed, but sometimes can produce too much mania.
The main thing with bipolar is eliminating substances like sugar, coffee, and stimulants that can promote a manic episode and taking some of the supplements above to help with depression.
Research shows that high amounts of fish oil is clinically significant in helping people overcome bipolar. If you suffer from bipolar symptoms and arent eating any fish or taking fish oil, start now!
Lecithin has been found to stabilize moods and has been effective in getting rid of a manic episode. Some people find that it stabilizes mood while others have found that it can depress them.
Lithium orotate has been found to help many people manage their bipolar disorder. There is some conflicting evidence that taking it long term might not be the best option, but hundreds and hundreds of people still take it everyday. If youve struggled for years with bipolar, are taking fish oil and vitamins/minerals, have your diet under control and have checked to see if you are sensitive to sugar, Id suggest trying lithium orotate among other natural remedies for bipolar and seeing how it affects you.
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Two Depression Supplements To Use With Caution
Just because a supplement is natural doesnt necessarily mean that its without risks.
Here are two supplements often taken for depression that dont meet the criteria of being both safe and effective.
St. Johns Wort
St. Johns wort is one of the most popular herbal supplements for depression, but its not one we recommend.
It has a deserved reputation for causing side effects and negative interactions.
Ironically, reported side effects of St. Johns wort are very similar to those of SSRI antidepressants anxiety, panic attacks, dizziness, nausea, and spikes in blood pressure.
It has known interactions with hundreds of medications.
When taken with antidepressants, it can cause serotonin syndrome, a potentially fatal condition.
It should not be taken by women who are taking birth control pills since it can render them less effective.
5-HTP is another popular supplement for depression that we recommend only as a last resort.
A meta-analysis of over 100 studies concluded that there is insufficient evidence that 5-HTP helps depression.
Importantly, 5-HTP is not recommended for long-term use since it increases serotonin at the expense of other equally important neurotransmitters.
And finally, it is not safe to mix 5-HTP with antidepressants or numerous natural remedies, including St. Johns wort.
Eat Good State Of Mind Food
The research study additionally discovered that virtually 80% of patients that did not right away respond during the acute therapy stage, continued to experience an improvement throughout the continuation stage. As a non-invasive treatment, Deep TMS is a well-tolerated treatment that does not create any damaging or durable side effects. It does not require a significant healing duration, as well as the 20-min treatment can conveniently be integrated right into each persons daily timetable how much b vitamins to take for depression. It can take a while for a patient to start really feeling the complete effect of an antidepressant drug. The medicine may begin to work at 2 to 4 weeks, yet you can still be really feeling even more benefit at 6 weeks additionally out, states Dr. Nash. If you are experiencing a mental health dilemma, or if somebody you love is in danger, connect to a certified psychological health and wellness specialist. China has the greatest rates of unipolar depressive problems worldwide.
What Is A Dietary Supplement
Example of some of the supplements Ive used
According to Wikipedia, A dietary supplement is intended to provide nutrients that may otherwise not be consumed in sufficient quantities. This includes vitamins, minerals, fiber, fatty acids, and amino acids.
For some reason there are still people that dont believe that there are natural ways to fight depression. When you tell them they dont have to take Klonopin and Paxil and there are vitamins for anxiety and supplements for depression that work, they will look at you funny.
Usually they will accuse you of being a hippie that doesnt use science in your reasoning if you think vitamins for depression work. The good news is, these supplements and natural antidepressantsare scientifically studied.
In Germany St. Johns Wort is prescribed more often than antidepressants. There has been numerous studies conducted which have even found that St. Johns Wort can be more effective than antidepressant drugs with fewer side effects.
L-Tryptophan has been studied extensively on its function in producing serotonin in the brain and double-blind studies have been conducted on its effects for inducing sleep at night for those with insomnia.
Do Supplements Work For Depression
Many dietary supplements are marketed to people with low mood. But is there any evidence that taking them can make you feel better?
Reviewed byDr Sarah Jarvis MBE
20-Feb-20·4 mins read
Take a glance at the supplements and herbal remedies in your local health food shop and you’ll likely come across a number of tablets promising to make you happier. You’d be forgiven for seeing them as tempting alternatives to visiting your GP if you were feeling blue. But can any actually help for depression?
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Best Vitamins For Depression
B vitamins play an important role in helping the brain produce adequate levels of the chemicals required to manage mood and other functions, according to the Mayo Clinic. If someone has low levels of B-vitamins and in particular B-12, they may be more likely to experience symptoms of depression. B-vitamin deficiencies are often seen in people who have depression.
Even without a specific disorder, it can become increasingly difficult for a persons body to absorb enough vitamin B-12 as they age. Depression can often include symptoms of fatigue, and B-vitamins can help combat that. B-12, in particular, is known for being important to reduce fatigue.
Some of the foods that contain high levels of B-12 include fish, lean meats, eggs, poultry and milk. Certain breakfast cereals may be fortified with B-12 as well. B-12 supplementation can help if someone is a vegan or vegetarian or may not be getting enough of the vitamin for any reason.
Other B vitamins for depression, or vitamins that play a role in brain health include:
Assessment And Groups At Risk For Low Vitamin D
The signs and symptoms of vitamin D deficiency vary depending on the age and severity. For children, there has been a reappearance of rickets from vitamin D deficiency. Symptoms of rickets can vary and may include bone pain, delayed tooth eruption, and poor growth . Deficient adults may experience muscle weakness, bone pain, difficulty walking, and frequent falls . Persons more at risk for vitamin D include those with malabsorption syndromes such as inflammatory bowel disease, celiac disease, and chronic diarrhea .
Other factors may influence the availability and metabolism of this nutrient. Thus, various population groups have been identified as high risk for vitamin D insufficiency or deficiency. Those with limited sun exposure, due to being homebound, living in latitudes > 34° north or south, and/or clothing that covers most of the body, are at risk for vitamin D deficiency . Similarly, older adults are often at risk of vitamin D inadequacy. This is due to reduced subcutaneous production and intestinal absorption . When coupled with limited sun exposure, which is the case for many older adults, the risk increases .
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Vitamins And Treatment Of Mental Illnesses
Healthcare practitioners support the therapeutic value of dietary intervention in addressing depression and other psychological disorders. Although vitamin deficiency has been linked to mental health problems, it is important to note that vitamin supplements cannot replace mental illness treatment medication.
Maintaining a healthy diet may help you avoid nutritional deficiencies that cause mental health problems. It can be quite hard trying to stay on a healthy diet plan. Reducing or avoiding alcohol intake, cigarette smoking, refined sugars, and caffeine may help to maintain good mental health. Consult with a professional before taking vitamin supplements if you are concerned with your mental health.
You should consult your doctor before taking any dietary supplements. If you have any mental health issues, seek help from a professional. Always check with your doctor about the supplements you can take along with prescribed medication for your condition. This can minimize the risk of developing other health issues.