Depression Vitamins

Many depression vitamins and supplements can influence the body’s management of vital neurotransmitters. Much like the prescription drugs used to treat depression, these natural remedies act by increasing production of neurotransmitters or reducing their rates of degradation. Unlike prescription drugs, however, they can also minimize the effects of oxidative stress and inflammation that contribute to depression.

One main target for depression vitamins is homocysteine, which is an amino acid that has been associated with various disease states. Studies have shown that elevated homocysteine is also associated with depression and anger attacks caused by depression.

Homocysteine levels can be lowered by the following depression vitamins, some of which (especially S-adenosyl-L-methionine, or SAMe) have been found to improve depression independently.

Folic acid. Clinical trials have demonstrated that folic acid relieves depression on its own and enhances the antidepressant effect of conventional antidepressants. In one study, patients given 500 mcg folic acid daily in conjunction with fluoxetine (an anti-depressant) experienced a significant improvement in depression symptoms compared with patients receiving the antidepressant alone, and women benefited particularly well. Because a relapse of depression is associated with low serum folate, studies have shown that it is important to maintain folate supplementation for a year following a depressive episode.

Vitamin B12 (cobalamin). Deficiency in vitamin B12 has been cited as a risk factor for developing depression and is associated with increased homocysteine. Studies have shown that people with high vitamin B12 levels have better treatment outcomes for major depression. Vitamin B12 supplementation is important for depressed people, particularly older pople, in whom low vitamin B12 levels are common.

Vitamin B6 (pyridoxine). In 2005, a team of researchers from Yale University examined all the published studies on vitamin B6 and depression. Although the researchers did not find evidence of benefits from vitamin B6 treatment in the results of all the studies, they did find that premenopausal women suffering from depression benefited from vitamin B6.

Trimethylglycine and zinc. Trimethylglycine (TMG) operates along a different pathway from that of the B vitamins. In fact, some individuals who have a severely elevated homocysteine level respond only to TMG because its activity is limited to the liver and kidneys. To decrease a severely elevated homocysteine level, repeated high doses of TMG must be taken throughout the day. One small study found that TMG supplementation taken concurrently with vitamin B6 and folic acid significantly reduced homocysteine.

Zinc acts in concert with vitamin B6 and is also needed for the conversion of homocysteine to other substances in the body.

SAMe. Its job is to provide substances called methyl groups for reactions throughout the body, including reactions with nucleic acids (RNA and DNA), proteins, and structures throughout the brain. SAMe is the precursor to such nutrients as creatine, glutathione, taurine, L-carnitine, and melatonin and can be found in almost every tissue in the body.

Clinical trials comparing both oral and intramuscular forms (taken by injection) of SAMe to tricyclic antidepressants show SAMe to be as effective as tricyclic antidepressants in reducing depressive symptoms. SAMe is associated with fewer adverse reactions and is better tolerated than conventional antidepressants.

Some researchers propose that SAMe produces its antidepressant effects faster than conventional antidepressants and may make the effects of tricyclic antidepressants stronger. It has been studied in the treatment of depression, schizophrenia, demyelination diseases, liver disease, dementia, arthritis, and other conditions.

Selenium. The trace mineral selenium is necessary for the antioxidant activity of glutathione, which is converted from homocysteine. Selenium deficiency has been shown to increase oxidative damage in animals. By boosting selenium levels, you can raise your level of glutathione and help lower your homocysteine level.

N-acetylcysteine. Consuming N-acetylcysteine may reduce homocysteine levels by encouraging the production of cysteine, which is critical to the conversion of homocysteine to glutathione. By increasing the production of cysteine, people with depression may be able to boost the amount of homocysteine converted into glutathione.

Cysteine. Like N-acetylcysteine, cysteine may prevent the release of stored homocysteine into the bloodstream.

Vitamin C and vitamin E. Vitamin C is a well-known antioxidant. Studies indicate that levels of vitamin C are lower in people with depression than in those without depression. Ascorbic acid (Vitamin C) indirectly inhibits oxidative stress by enhancing the activity of other antioxidants, such as vitamin E. Low blood levels of vitamin E are linked to major depression.

L-phenylalanine and tyrosine. L-phenylalanine and tyrosine are precursors to dopamine and norepinephrine (brain neurotransmitters). Although not many clinical studies have examined the effects of these two amino acids, one review study found that people experiencing mild to moderate depression may find it helpful to “preload” with precursors of valuable neurotransmitters.

Tryptophan and 5-hydroxytryptophan. These two substances are immediate precursors to serotonin. In some countries, tryptophan is licensed as an antidepressant. In one study, healthy women given tryptophan for 14 days experienced increased recognition of happy faces and words and decreased recognition of negative words. The research team concluded that tryptophan had improved the study participants’ supply of serotonin, much like a conventional SSRI.

The dosages for the following depression vitamins have been shown to help restore neurotransmitter levels and alleviate depression:

B vitamins — A full complement of B vitamins (including at least 1000 micrograms (mcg) vitamin B12, 250 milligrams (mg) vitamin B6, and 800 mcg of folic acid daily

Zinc — 15 to 30 mg daily

TMG — 2 to 4 grams (g) daily

N-acetylcysteine — 600 mg one to two times daily on an empty stomach

Vitamin C — 1 to 3 g daily

Vitamin E — 400 International Units (IU) daily, with 200 mg gamma tocopherol SAMe — 400 to 1200 mg daily without food

L-phenylalanine — 500 to 1000 mg early in the day

Tyrosine — 500 to 1000 mg daily

Tryptophan — 500 to 1000 mg once or twice daily on an empty stomach

All of the depression vitamins and nutrients decribed above are available in your local vitamins shops or health food stores. While they are available without any prescription, as I have said elswhere on this site, it would be wise to have a consultation with either a natural doctor such as a naturopath or a physician if you intend to take these depression vitamins with standard medical treatments.

Depression vitamins, as with other natural remedies, are relatively safe but could have unwanted side effects when too much is taken or when taken with prescribed medications.

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