I'm 50 years old. I may be dealing with mild depression that possibly has been with me all my life. Lately I've been feeling edgy, anxious and off mentally. Most recently I started taking a Magnesium/Calcium supplement that has taken away some of the anxiousness. I take a multivitamin daily along with the magnesium/calcium. My doctor and my therapist are talking about me taking an antidepressant. I would think vitamins/supplements and my diet might benefit me. I don't know how much to take, of what and how often. I'm aware extra potassium may help. I've also heard of 5-HTP supplement. Is there anything more I can do?
I too have dealt with mild depression for most of my life. It wasn't until 2 1/2 years ago that I was able to put it into perspective and see effective ways of managing it. You seem to be on the right track with magnesium and potassium. Sub-optimal levels can certainly contribute to symptoms of depression, anxiety, fatigue and insomnia. Muscle pain and high blood pressure may also accompany low magnesium and potassium levels. Therapeutic dosages of magnesium and potassium are 400-600 mg and 100-300 mg, respectively.
Other nutrients that are important are B vitamins, usually in the form of a complex. The B vitamins aid in the optimal balance of neurotransmitters, adrenal hormones and carbohydrate metabolism. I always prescribe a high potency B-complex when working with depression, anxiety, fatigue, insomnia and other stress related illnesses.
You mentioned the possibility of taking 5-HTP (5-hydroxytryptophan). This amino acid is a precursor to serotonin, so it is potentially a viable option for treating depression. However, I prefer to start with St. Johns Wort (900-1,800 mg of a standardized extract). It is more economical than 5-HTP, and it works very well. Most people see an improvement in their moods within 3-6 weeks. (This time period is very comparable to synthetic antidepressants.) Other herbs that may be used along with St. Johns Wort are Ginkgo and Kava Kava. The only time I have prescribed 5-HTP was when a female patient developed a rash as a result of taking St. Johns Wort. Therapeutic dosage of 5-HTP is about 150-200 mg daily, taken at bedtime (it can cause drowsiness).
New on the market for the treatment of depression is SAMe (S-Adenosyl-Methionine). It is an amino acid that helps promote optimal balance of neurotransmitters associated with depression. I have not yet had the opportunity to use it mainly because it costs a lot more than my standard protocol (sometimes as much as three times the cost). However, the studies look promising and it may help if fatigue is a significant component to one's clinical picture.
There are also hormonal factors to consider. Some studies indicate that low testosterone levels in men is a contributing factor towards depression. Moreover, I have found that about one-third of patients with depression also have low thyroid levels. Adrenal insufficiency (low DHEA and/or low cortisol) may also be contributing factor. There are tests that can be done to determine if hormone therapy is right for you.
Although herbs, vitamins, minerals and hormonal therapy help alleviate symptoms of depression, they don't necessarily offer a cure. The best cure is psychotherapy. It is important that you learn how to think in a positive manner. Most people with depression understand the importance of thinking positively, but don't know how to do it or don't know how to access that part of them that knows how. From my personal experience, the first time I used St. Johns Wort, I found a significant elevation in my mood. However, I was still dysfunctional in my thinking process (but happy doing it). In my practice, I utilize NLP and hypnosis to help people access positive feelings and experiences. Ask your therapist if these treatment options are right for you.
You may also read "Feeling Good" by Dr. David Burns. It is an excellent book that takes people by the hand and shows them effective methods for positive thinking. Another book to consider is "Life by Design" by Drs. Ricky Kirschner and Rick Brinkman. Sometimes we get stuck when we don't live out the values we hold dear to us. This book helps you identify your personal values and how to effectively express them in your life.
Diet also plays an important role in the management of depression. Avoiding sugar, alcohol and excessive caffeine are paramount if you wish to control mood swings. These food items promote sugar imbalance and hypoglycemia, both of which aggravate depression. I urge my patients to go on a Zone diet to best stabilize blood sugar levels. You can read "The Zone" by Dr. Barry Sears to learn more about this diet.
You will find exercise a necessary component to optimal health. It helps relieve tension and promotes circulation. There are also studies that show exercise to increase DHEA and testosterone levels. Contact a personal trainer to get started on a program that is right for you. Make sure you have been evaluated for any conditions that may exclude certain types of exercises. For example, if you have high blood pressure, you should avoid weight lifting.
If you live within driving distance to Portland, Oregon, I invite you to participate in my Emerging from Depression Workshop. I also urge you to work with a qualified naturopathic physician who can properly assess your nutritional status and prescribe a treatment plan that is specific to your nutritional needs. Even if you go on antidepressants, there are things you can do to help reduce side effects and optimize your health to make you more resistant to depression. You may find a naturopathic physician near you by visiting the AANP web site (www.naturopathic.org/FindND.html).
As for my depression, it's safe to say that it is gone. I still use appropriate nutritional therapies to prevent relapse, but have found cognitive therapy (as detailed in "Feeling Good") to be the best treatment to really nip any early signs of depression that may come up. Again, talk with your therapist to learn more about treatment options that may be right for you.
Jacob Farin, N.D.
www.FarinHeights.com
**DISCLAIMER: This information is not offered as a cure for any condition, nor is it intended to substitute for the expert care of your physician. As a result of rapid advancement in naturopathic medicine, no warranties are made as to accuracy or effectiveness. All health conditions and supplements should be monitored by a naturopathic physician or other health care professional.
Yoga.com thanks Naturopathic Doctor Expert Jacob Farin, N.D. for his advice.
See his site at www.FarinHeights.com . Dr. Jacob Farin is a naturopathic physician and director of Farin Heights Health. He provides phone consultations and in-home lab testing. He is also the author of the most comprehensive natural weight loss program found online. I highly recommend that you check out his web site to get information on natural health solutions you doctor may not know. Subscribe to his newsletter by visiting: http://www.FarinHeights.com
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