It is OK to feel down, sad or not in the mood to be social from time-to-time – this is a factor of life and a normal response to certain life events. However, when we talk about depression, people with depression can experience these feelings on a regular basis, for days, weeks, months and years. “If you find yourself having intense, sad or depressed feelings for longer than two weeks, and they start to affect the way you’re living life, it’s important to find help” (Black Dog Institute, 2020). If you are concerned about depression or persistent low mood, please speak with your medical professional. You can also contact support services such as Beyond Blue and the Black Dog Institute.
There are a number of effective treatments and management strategies for depression. As well as seeking psychological/medical support, herbal/nutritional medicine, diet and lifestyle factors can play a crucial role in supporting your mood. One great and vital place to start, is to look at what we are feeding our cells on a daily basis. Please see below for five important nutrients which have been studied for their beneficial role in supporting individuals with depression;
Zinc
Zinc deficiency has been associated with mood change such as depression, rapidly changing thoughts, nervousness, hyperactivity and even psychosis. Low dietary zinc intake has been associated with a greater incidence of depression in both men and women. One of the leading theories on the relationship between zinc and depression is that zinc is a necessary co-factor for neurotransmitter production and function. “More than 90% of persons diagnosed with depression, behavioural disorders, ADHD, autism and schizophrenia exhibit depleted plasma zinc levels, ranging from low-normal to severe deficiency” (Walsh, 2014).
Foods high in zinc include oysters, wholegrains, nuts/seeds, eggs and meat.
Omega – 3 Fatty Acids
One of the most studied nutrients in the treatment of depression, is Omega-3 fatty acids. Our essential Omega-3 fatty acids play a vital role in repairing and regenerating our brain and nervous system, helping to support memory, mood and brain functioning. In repeated research trials and systematic reviews, omega-3 fatty acids have been shown to improve depression scores. A number of studies have also demonstrated omega-3 fatty acids to be more effective than placebo as well as certain conventional antidepressants in the treatment of depression.
Particularly good sources of omega-3 fatty acids include small oily fish (sardines, anchovies, mackerel), walnuts, flaxseed, hemp seed, chia seeds and avocado. Including approx. 2-3 tablespoons of a good fat with each main meal/snack is what we want to be aiming for.
SAMe
S-adenosylmethionine (SAMe) is a substance naturally produced in the body and has been studied extensively for its therapeutic effects in depression. It has even been shown to have a beneficial effect in the treatment of major depression. The antidepressant effects of SAMe have been suggested to be related to multiple mechanisms of action including increased brain levels of serotonin, dopamine, and norepinephrine. The synthesis of these neurotransmitters by SAMe also requires vitamin B12 and folate, two B vitamins that when deficient in the body, have also been associated with depression.
There are no food sources of SAMe, but it can be taken as a natural supplement if recommended for you by your healthcare practitioner.
Vitamin D
The possibility of the role of vitamin D in depression is suggested by region-specific expression of vitamin D receptors (VDR) in parts of the brain and its role in serotonin production (our ‘feel good’ neurotransmitter). Studies have shown population groups with the lowest levels of Vitamin D are also at the highest risk of developing depression, i.e. the elderly, adolescents, obese individuals, and those with chronic illnesses. One particular study conducted in Malaysia, showed Vitamin D deficient women were more likely to be depressed and had poorer mental health-related quality of life. Furthermore, Seasonal Affective Disorder (depressive symptoms in the Winter months) has been associated with less sun exposure and thus, lower serum Vitamin D. More research is required in this area.
It is always best to get your Vitamin D levels checked in a blood test, and correct any deficiencies via supplementation if necessary. And remember, Vitamin D is the sunshine vitamin – so soak up that beautiful sunshine! Small amounts of Vitamin D can also be found foods such as some fish, egg yolk, beef liver and cheese.
Vitamin B6
Vitamin B6 concentrations are approximately 100 times higher in the brain than in the blood, playing vital roles in mental functioning. Vitamin B6 is required in the synthesis of three critically important neurotransmitters; serotonin, dopamine and GABA. Severe deficiency of Vitamin B6 has been associated with depression, irritability, poor short-term memory, sensitivity to sound and psychosis. Clinical studies have demonstrated Vitamin B6 deficiency in some individuals with depression.
Foods high in vitamin B6 include meat, some fish, bananas, dark leafy greens and some legumes, particularly chickpeas.
Summary
It is important to mention, a number of other nutritional deficiencies/factors are involved in depression, and thus testing is vital to determine what is going on at a chemical, neurotransmitter, and nutritional level for each individual. Other nutrients including magnesium, all the B vitamins, tryptophan, and 5-HTP, have also been researched extensively for their effectiveness in managing depression.
For all of the above (except SAMe), we can get these nutrients through our food, yet supplementation is often required, especially with deficiencies. Before taking any supplementation, please consult with a healthcare practitioner to determine what is right for your individual needs.
Remember, if you are feeling depressed, firstly know that you are not alone, and secondly, know that there are so many strategies and professional healthcare workers that can support you.
*Please note that this blog is providing general advice, it is not specific to your individual health history. If you are experiencing significant low mood/depression changes, please book an appointment with a health practitioner to obtain your individualised treatment approach.
Nutmeg xx
Studies/Sources used for this article;
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3. Eagle, (2019), Nutritional Psychiatry in Clinical Practice, The Foods You Eat Affect How You Feel, Integria Healthcare, Australia.
4. Metagenics, (2019), Depression, Metagenics, Australia.
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11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/
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13. https://www.bioconcepts.com.au/eresources/64
14. https://www.bioconcepts.com.au/eresources/the-sunny-side-of-vitamin-d
15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/
17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2572855/
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