- Reduce sugar intake
- Increase consumption of fruits and vegetables
- Increase consumption of fish
- Ensure adequate levels of proteins

Dietary changes to alleviate depression

- B-complex, including folate
- 5-HTP
- Omega-3/fish oil

Supplements to alleviate depression

Essential fats such as omega-3 fats contribute by enhancing production and reception of serotonin.  Supplementing these fats can help to alleviate both bipolar and major depression.

Grand Valley State University

While there is much debate about whether depression is primarily caused by psychological or biochemical processes, there is a third viewpoint emerging: depression may be heavily linked to nutritional deficits.  There are four potential links: blood sugar imbalances, lack of amino acids, lack of B vitamins, and lack of essential fats.

The relationship between depression and nutrition

Holford, P. (2003). Depression: The nutrition connection. Primary Care Mental Health, 1, 9-16.

Depression: The nutrition connection

Lack of essential fats and depression

B vitamins such as folate are essential for the production and maintenance of neurotransmitters.  Not surprisingly, many people with depression have a folate deficiency.  Additionally, about one in ten people inherit an ineffective gene which increases their need for folate and makes them more susceptible to depression. 

Lack of B vitamins and depression

There are a few neurotransmitters implicated in depression: serotonin, which is thought to primarily support mood, and dopamine and norepinephrine, which are thought to support motivation.  Instead of using reuptake inhibitors or other antidepressants, serotonin levels can be altered by providing precursor nutrients such as 5-HTP, and dopamine/norepinephrine can be supported by providing the amino acids phenylalanine and tyrosine.

Lack of amino acids and depression

Poor control of blood glucose levels can lead to depression-related symptoms such as irritability, insomnia, crying spells, and even depression itself.  Blood sugar problems have been implicated in a number of mental illnesses.  Blood sugar problems also affect depression because the processing of excess sugar uses up B vitamins, which are linked to mood stability.

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