Natural Remedies for Depression

Depression is a complicated illness. For some of us, work and family stress are key factors. Talk therapy and life changes are critical; for others, vitamins for depression may be the ticket. Our diets vary. Our needs vary. Different remedies will be effective for different people because the underlying cause is likely different in each of us. For people struggling with depression, do integrate these natural remedies into your life. They may give you some immediate relief. Over time, they may change you life. Don't employ these strategies instead of what you are already doing. Keep on track, work with your doctor, and add these natural remedies for depression as you are able.

Our brains need the right balance of fats to be healthy. Unfortunately in the standard western diet, most people consume far too little of the beneficial Omega 3 fatty acid, a building-block to a healthy brain. Fish oil is high in Omega 3 fatty acids and may well be an effective natural remedy for depression. Talk to your doctor about how much to take but typically people take 1-4 grams of fish oil for depression daily.

Find a brand of fish oil high in the brain-building Omega 3 "EPA." The nutrient content on the bottle should list EPA specifically. Note how much you need to take to reach 1-4 grams. The fish oils below are notable for their high EPA and their purity and are good depression fish oil.

Eating the actual fish is a great strategy too. The seafood in the figure at right are good picks.

B vitamins are critical to brain health because they turn the protein in your food into serotonin. Serotonin is a "feel-good" hormone that is also raised with common antidepressant medications. Researchers have found that B12 and folate deficiencies are implicated in depression.

These nutrients also tend to help antidepressant medications work better -- research trials show that medication is more effective when accompanied by B vitamins. They may be the best vitamins for depression.

When shopping for B vitamins, look for a high-quality supplement that is easily absorbed by your body. Sublingual B vitamins are a good bet as are coenzyme forms.

Just as supplements such as fish oil and B vitamins may bring you relief, so too may food itself. In a study of over 5,000 foods I found about 50 foods for depression, high in depression-fighting nutrients. Whole grains, seafood, and more exotic choices such as beef liver top the list.

In the graph at right I display what may be nature's top depression-fighting food, beef liver. It is high in B vitamins, notably B12 and folate. It is a good source of iron and zinc.

Integrate foods into your diet that are high in nutrients that fight depression. Salmon is a good omega 3 food for depression. Clam is a great iron rich food.

It is impossible to stay in front of your depression if you are not sleeping. Lack of sleep increases inflammation in your body; inflammation is linked to depression, heart disease, and diabetes. Talk to your doctor if necessary about sleep aids or supplement tools that aid sleep.

5HTP is an amino acid supplement that may aid both sleep and depression. The best forms of 5htp will include vitamin B6 which helps convert the 5HTP into the feel-good hormone serotonin.

You have heard it before and you will hear it again now. Exercise increases the level of serotonin in your brain. The problem with this natural depression remedy is that depressed people do not tend to exercise. Your best bet is to start an exercise routine when you are feeling well and use it to try to keep yourself out of a down cycle.