Alternative / Complementary Treatment of Depression - Health Conditions

Alternative/Complementary Treatment
of Depression

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Alternative/complementary treatment of depression

Alternative / complementary medicine treats not just the symptoms of depression, but the underlying cause.

Caution: People who are taking any type of medications for their depression should not try any of these herbal treatments especially, but also not any of the other supplements without first consulting their doctor, as the results of the combination could be life threatening.

Herbs

There are a number of herbs which can help to reduce symptoms:

Ginkgo (ginkgo biloba) - the herb ginkgo biloba helps to stimulate circulation to be normal and it protects the nerves against damage, plus it also has anti-depressant activity, so it may be a useful adjunct in alternative/complementary therapy for depression
Schisandra (schisandra chinensis) - the herb schisandra has been used in Chinese medicine as a nerve tonic to help improve memory and mental performance and Chinese medicine practitioners use it together with other herbs and supplements to help relieve symptoms of depression

St John's Wort (hypericum perforatum) - a number of studies have shown that hypericum perforatum was safe and more effective than a placebo in the treatment of mild to moderate major depression. Other studies have shown that hypericum perforatum was just as effective, but better tolerated than a particular anti-depressant (paroxetine) in the treatment of moderate to severe major depression. A recent scientific review of anti-depressants has suggested that anti-depressants are not effective in any type of depression other than severe major depression. Note: never take St John's Wort if you are also taking any type of anti-depressant medications

Vervain (verbena officinalis) - the herb vervain has been traditionally used to treat depression, by reducing the mood problems associated with depression. One animal study showed that vervain had some sedative effects, but more studies are needed to confirm this one study. Consult with your doctor if you want to try vervain, never self-prescribe any herb, particularly if you are already taking anti-depressants or any other medications

Vitamins

There are a number of vitamins which are especially useful to help reduce symptoms associated with depression:

Folic acid - in numerous studies of people who were depressed, around 35% had a folic acid deficiency and in depressed older people this deficiency is even higher (up to 96%). Depression is the most common symptoms of a folic acid deficiency and supplementation normally improves symptoms dramatically. Only a blood test can determine if there is a folic acid deficiency
Vitamin B1 (thiamin) - vitamin B1 (thiamin) is one of the vitamins that is important for a healthy functioning nervous system. Any mild deficiency in this vitamin may exacerbate depression symptoms
Vitamin B2 (riboflavin) - vitamin B2 (riboflavin) is one of the vitamins that is important for a healthy functioning nervous system. Any mild deficiency in this vitamin may exacerbate depression symptoms
Vitamin B3 (niacin) - vitamin B3 (niacin) is one of the vitamins that is important for a healthy functioning nervous system. Any mild deficiency in this vitamin may exacerbate depression symptoms
Vitamin B5 (pantothenic acid) - vitamin B5 (pantothenic acid) is one of the vitamins that is important for a healthy functioning nervous system. Any mild deficiency in this vitamin may exacerbate depression symptoms
Vitamin B6 (pyridoxine) - studies show that many people with depression have lowered levels of this B vitamin, especially women who are also taking the contraceptive pill. Vitamin B6 (pyridoxine) is involved in the synthesis of serotonin, the neurotransmitter responsible for regulating mood, so supplementation may be required if there is a deficiency. Only a blood test can determine if there is a vitamin B6 (pyridoxine) deficiency
Vitamin B12 (cyanocobalamin) - many studies show that while it may be less common, a deficiency in vitamin B12 (cyanocobalamin) can cause symptoms of depression and that symptoms improve dramatically with supplementation. Only a blood test can determine if there is a vitamin B12 (cyanocobalamin) deficiency
Vitamin C - some of the symptoms of vitamin C deficiency are depression and lethargy and while most people will get enough vitamin C in their diet, some people may have a mild deficiency (especially older people, people who do not eat enough food or people with certain health conditions). Only a blood test can confirm if there is a vitamin C deficiency, even a mild/borderline one
Vitamin E - the antioxidant vitamin E is necessary for good circulation and proper functioning of the immune system and all the cells. Vitamin E is also required to improve the level of eostrogen in

Minerals

There are a number of minerals which are especially useful to help reduce symptoms associated with depression:

Calcium - several studies show that people with depression have lowered calcium levels and that supplementation helps to improve symptoms. Women seem to be more affected by the low calcium levels, especially women of child-bearing years who may also have severe PMS (or PMDD) symptoms due to the calcium deficiency. A blood test can confirm a calcium deficiency
Magnesium - the mineral magnesium is important for people with depression as it helps to relax smooth muscle tissue in the body and induces a sense of calmness and relaxation. There may be a deficiency of magnesium in some people with depression and in fact several studies have shown that people who have depression tend to have lowered levels of magnesium when they are going through a depressive episode. A blood test can confirm a magnesium deficiency
Selenium - a deficiency in the antioxidant mineral selenium is though to be linked to depression and other low mood states. Studies show that people who have a mild selenium deficiency that is the cause of their depression symptoms receive the most benefit from supplementation. Only a blood test can determine if there is a selenium deficiency
Zinc - a deficiency in the antioxidant mineral zinc can present with lethargy, depression and anxiety symptoms, as well as impaired immune system function (frequent infections), which means zinc is very important to good mental function and mood. Studies have shown that people with depression tend to have low levels of zinc and supplementation tends to improve symptoms without any of the side effects associated with anti-depressant medications. It is important to determine if zinc deficiency is the cause of depression and low mood symptoms

Other nutrients

There are a number of other nutrients which are especially useful to help reduce symptoms associated with depression:

GABA - the amino acid GABA is used by the body to produce a neurotransmitter that relaxes and calms the mind and balances the mood
Omega-3 fatty acids - there is some evidence that the omega 3 fatty acids may help with people who have depression, as they are necessary to ensure the membranes on the nerve cells are healthy and function properly. Since depression may be due to imbalanced brain chemistry, it could be useful to ensure omega-3 fatty acids are topped up either in supplements, or by eating more oily fish (mackerel, salmon, sardines, trout, tuna) about 2-3 times a week
Phenylalanine - the essential amino acid phenylalanine is important as it is a precursor to enable the synthesis of noradrenaline and adrenaline, the two neurohormones which are required to allow the body to better deal with stress and tension, which may be deficient in people with depression
SAMe - the substance S-adenosylmethionine is a naturally occurring molecule in the body which has been successfully used to help reduce low mood and anxiety symptoms that people with depression normally experience. SAMe is a precursor of the very important neurotransmitter serotonin, which is implicated in many mood disorders when it is at levels that are too low
Tryptophan - the amino acid tryptophan is a precursor to the important neurotransmitter serotonin, which regulates mood and helps ensure feelings are more balanced and calm, so it is used to help reduce anxiety and depression symptoms. Foods rich in tryptophan, include bananas, warm milk and turkey. To help with sleep, try some warm milk with honey about 30-60 minutes before bed

Dietary modifications

There are a number of dietary modifications which are especially useful to help reduce symptoms associated with depression:

Add linseed oil or cod liver oil to the diet - both linseed oil and cod liver oil contain vital essential fatty acids (omega-3), which are beneficial for normal brain health. People taking any type of medication for their depressive disorder should consult their doctor before trying either of these natural oils, to avoid possible adverse effects
Avoid alcohol and drugs - while it may feel that alcohol and some types of drugs help to relax you and make the symptoms go away for a little while, they are just numbing the depression and make the problems worse in the long run
Avoid sugar and all refined foods - this is because high intakes of sugar and highly processed (take-away, junk) foods may cause a rapid rise in blood glucose levels and then another rapid fall (just soon after), which may interrupt the body so much that it can cause anxiety and depression if the blood sugar levels are not quickly increased again. This not only affects low mood, but can cause weight gain, which may further increase depression
Certain foods induce calm - studies show that certain foods can create a more calmer mind and body, due to the nutrients they contain. The foods most recommended for a calmer and less anxious state are: asparagus, avocado, beetroot, carrots, eggs, oily fish, onions, paw paw, spinach, stone fruit
Certain foods increase serotonin - food that are high in the amino acid tryptophan help to increase the levels of serotonin in the brain, which is one of the neurotransmitters associated with risk for depression. Foods rich in tryptophan are: turkey, chicken, soy beans, tuna, mozzarella cheese, milk
Eat more egg yolks - organic egg yolks (about one per day) is highly recommended to increase intake of lecithin (phosphatidyl choline). Many studies show that lecithin helps the brain neurons and in particular, the dopamine neurotransmitters, function more effectively, which may help reduce symptoms in people with depression

Lifestyle modifications

There are a number of lifestyle modifications which are especially useful to help reduce symptoms associated with depression:

Cognitive behavioural therapy (CBT) - this therapy is used by many clinical psychologists, psychiatrists and counsellors to help people with depression understand, manage and change their thoughts and behaviours. Many studies show that CBT is just as effective as using only anti-depressant medications. CBT works by helping to identify and change negative thinking associated with depressed feelings, focusing on positive things and managing problems in life
Exercise - studies have shown that regular exercise is often as effective as medication (anti-depressants such as selective serotonin re-uptake inhibitors SSRIs) and people engage in physical activity report less symptoms of depression than the control group (who did not engage in any exercise or take any medication). Aim to engage in about 30-45 minutes of exercise most days, some of which should be cardiovascular and some resistance training
Mindfulness therapy - a newer form of psychotherapy is mindfulness, which aims to prevent relapse and assist with regulating mood by aiming to create more focus and self-awareness. Mindfulness is about becoming aware in the present moment without any judgement on whether it is "good" or "bad", instead just to "be" in the moment and observe it and then let it go. Mindfulness is adapted from specific Buddhist meditation
Relaxation techniques - it is really important to engage in some type of relaxation techniques, in order to help calm the mind, reduce negative thinking and release some of the negative emotions that are caught up in the mind. Relaxation techniques can help instill a sense of calm and feeling of contentedness Some good relaxation strategies are: mediation, tai chi and visualisation
Regulate activities - it is important for people with depression to have regular activities planned for each day, especially if they are not working, as the lack of direction and lack of life goals could reduce motivation and cause a relapse
Sleep - make sure you have enough sleep each night and try to go to sleep and wake up around the same time each day to get a regular sleeping pattern going, which helps set the body clock (and assists with regulating many processes in the body)
Yoga - this is a great way to control breathing, the negative emotions and to also help control the body, which can provide more confidence and a reduction in symptoms. There are many forms of yoga, from the very vigorous to the more relaxing, meditation types

Alternative treatments

Acupuncture - studies have shown that acupuncture may be beneficial for people with depression to help reduce symptoms and is even more significantly beneficial when it is combined with some form of psychotherapy (cognitive behavioural therapy) to reduce symptoms and help with a better quality of life
Massage - the benefits of a relaxing massage are significant for people with depression. A therapeutic massage can relax tension in the muscles and reduce a great deal of the low mood symptoms in people with depression (but this is only temporary, a massage cannot cure the condition, but it can provide temporary relief of symptoms)
Meditation - this is way of calming the mind and relaxing the body by using various breathing and visualisation techniques. Meditation has shown to be very beneficial in many people to combat the low mood symptoms of depression and be inducing a state of calmness and contentedness without any medication

Always ensure that you notify your medical practitioner of any supplements that you want to take - it may interfere with other medication or conditions you have. Confirm with your doctor it is safe to take BEFORE you try it.

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Last reviewed: 24 January 2009 || Last updated: 21 March 2009

Anti-depressant medications (glossary)
Anxiety disorders (conditions)
Calcium (minerals)
Folic acid (vitamins)
GABA (amino acids)
Essential fatty acids (nutrients)
Magnesium (minerals)
Meditation (glossary)
Neurotransmitters (glossary)
Omega 3 fatty acids (glossary)
Phenylalanine (amino acids)
Reduce stress, live longer (articles)
SAMe (glossary)
Selenium (minerals)
Serotonin (glossary)
Stress (glossary)
Tai chi (glossary)
Tryptophan (amino acids)
Vitamin B1 (vitamins)
Vitamin B2 (vitamins)
Vitamin B3 (vitamins)
Vitamin B5 (vitamins)
Vitamin B6 (vitamins)
Vitamin B12 (vitamins)
Vitamin E (vitamins)
Yoga (glossary)
Zinc (minerals)

NOTE: Mega doses of any type of vitamin, mineral, amino acid or herbal supplement cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of complementary supplements.

Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.

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