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Author: doctor Eric Madrid

“Every man is the architect of his own health or disease.” Buddha


Depression is a serious disease. In any case, do not stop taking prescribed medications without consulting with your doctor. Talk to your doctor before adding any Supplements to your assigned antidepressants.

Depression is a mood disorder characterized by feelings of sadness and loss of enjoyment of life. This condition can become so serious that it can lead to social isolation, substance abuse and even suicide. Depression affects millions of people around the world — she can catch any man at any age, regardless of social or economic status. Depression often stems from traumatic childhood experiences or negative adult experiences, is the result of unresolved issues with that person is difficult to handle. Sometimes, however, depression may not be obvious reasons.

Some diseases are very similar to depression, these include, in particular, include post-traumatic stress disorder (PTSD), hypothyroidism, autoimmune diseases or chronic indolent infection. If you suspect depression, all these diseases should be excluded.

The most common treatments include professional counseling and treatment with antidepressants. Medications assigned to treat depression, increase the level of serotonin in the brain chemical (neurotransmitter) that helps send healthy signals from one brain cell to another. Researchers believe that an imbalance or decrease in the level of serotonin contributes to the characteristic of depression feelings of depression. However, a growing amount of evidence in favor of other factors that can affect the mood, such as intestinal microflora, and the status of mitochondria (the cells of the body, responsible for the production of energy).

The person with the digestive problems and leaky gut syndrome there is a growth of “harmful” bacteria, which secrete into the blood a substance called LPS (lipopolysaccharide), resulting in symptoms of fatigue and depression. Therefore, the treatment of the intestine can be a crucial first step towards improving your overall mood. Similarly, according to the study in 2011, mitochondrial dysfunction and inflammation increase the chance of developing depression, therefore improving the state of the mitochondria of the brain may have a beneficial impact on mood.

Depression and nutrition

Food that we feed the body, can have a significant impact on our physical well-being and mental health. Diet with excessive amounts of sugar, processed food, fast food, and enriched flour bad for the heart and increases the risk of developing diabetes. Research shows that high sugar content in the diet may also worsen depression. According to the study, published in 2015 in the American Journal of Clinical Nutrition, the high sugar content in the diet of women after menopause increases the risk of developing depression. A 2002 study also proves the link between high sugar content in the diet and the beginning of the depression. Even diet soda can affect mood, according to research 2014. The authors of this study concluded that consumption of sweetened beverages, including diet soda, increases the risk of depression, while drinking coffee reduces risk of depression.

Therapy sports

It is well known that exercise can be good for the heart and circulatory system. However, few were aware that sports also serve as a medicine to combat symptoms of depression.

A 2006 study published in the European Journal of Public Health showed that women who engaged in Jogging five times a week, symptoms of depression decreased significantly in comparison with those not involved in sports. The 2002 study showed that people aged 65 years and older who engaged in sports in groups, symptoms of depression decreased by 30% compared to those who did not participate in group sports. Studies have also shown that exercise helps to increase the density of mitochondria (energy-producing) in the brain. Perhaps this explains how exercise helps to reduce depression.

Before you start a new exercise program people with chronic diseases such as diabetes or heart disease, you should consult with your doctor.

Environmental toxins

To be healthy, it is important to avoid toxins. Well to start with eating organic fruits and vegetables: as shown by some studies, the impact of pesticides, with their high intake increases the risk of developing depression. It is also recommended to drink bottled water that does not contain bisphenol-A. it is Also recommended to use non-toxic medicines, cosmetics and bath accessories.

Main dietary Supplements of depression
Essential fatty acids

Essential fatty acids omega-3 consist mainly of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). A 2014 study published in Nutrition Journal showed that most Americans do not consume enough omega fatty acids 3, which are present in various foods, including fish (most found in mackerel, cod and salmon), walnuts, Chia seeds, flax seeds, hemp seeds and natto.

A significant part of the human brain is composed of fatty acids, it is not surprising that they affect the mood. According to a study by 2018, women who supplemented their diet with fish oil omega-3 during pregnancy or immediately after it, were less likely to develop postpartum depression.

In addition, the authors of the meta-analytical study, conducted in 2009, concluded that for the treatment of depressive disorders can be a useful fish oil omega-3. Similarly, the 2014 study also demonstrated the benefits of fish oil with omega-3 in the treatment of major depressive disorder.

Recommended dosage: 1000-2000 mg one to two times a day.

Vitamin D

I am a physician in southern California where the Sunny weather over 300 days a year, and four out of five (80%) of my patients had a clinical vitamin D deficiency defined by a blood level of 30 ng/ml (75 nmol/l) or lower.

Held in 2018, double-blind, placebo-controlled study showed that if the replacement of vitamin D deficiency in patients with inflammatory bowel disease and depression showed a significant reduction in symptoms of depression. Another meta-analytical study 2018 with the participation of 948 patients has led scientists to the conclusion that “dietary vitamin D supplementation had a positive effect on depression major depression with a moderate effect.”

Recommended dosage: 2,000 to 5,000 IU per day.


An important co-factor minerals and enzymes, involved in over 350 chemical reactions in the human body. Adequate intake of foods rich in magnesium, including green leafy vegetables, is extremely important. Often one power not enough and want to Supplement the diet supplements. According to the 2009 study, 68% of Americans consume less than the U.S. recommended daily allowance of magnesium. For men this rate is 420 mg per day and for women is 320 mg per day.

Some medications increase the risk of magnesium deficiency. Such drugs include drugs that reduce the acidity (e.g. omeprazole, pantoprazole, ranitidine) pills, and diuretics (furosemide, triamterene, hydrochlorothiazide).

Magnesium may be useful for depression. According to studies, people suffering from depression have lower levels of magnesium in the brain compared to those who do not suffer depression. In addition, low levels of magnesium in the blood leads to lowering the level of serotonin in the brain.

Recommended dose: 125-500 mg per day.


Studies show that often patients with depression reduced levels of zinc in the blood. Study 2017 published in g Frontiers in Pharmacology leads to the conclusion about the importance of zinc for patients with depression. The same study showed that the replacement of zinc deficiency may be effective in the treatment of psychosis. Zinc is included in most multivitamins or released as a separate dietary Supplement.

Recommended dosage: 25 mg per day.

Vitamin B12

Vitamin B12 (other names – cobalamin or cyanocobalamin) is an essential nutrient that your body needs for optimal brain function, healthy nerves and blood. However, despite the importance of this vitamin, there is much evidence that people worldwide are deficient this essential nutrient.

In addition, B vitamins – B2 (Riboflavin), B6 (pyridoxine) and B9 (folic acid) has also proved useful for the health in the neurological field. Many take complex B vitamins to provide simultaneous reception of all vitamins of this group.

S-adenosyl methionine (same)

According to the data released in 2002, the National Institutes of Health research, S-adenosyl methionine (same) has been shown effective in reducing symptoms related to depression. Research 2016 showed that S-adenosyl methionine when used in conjunction with SSRI drugs, also provided additional efficacy in the treatment of depression.

In 2004, a study was conducted involving patients who are not helped by conventional treatment prescribed antidepressants. S-adenosylmethionine has successfully helped to improve health in 43% of patients.

Conducted in 2010 a double-blind randomized controlled trial of patients with major depression have registered a significant improvement, when you complement prescribed drug therapy S-adenosyl methionine compared to placebo (sugar pills). Finally, a more recent study of 2015 showed a similar positive effect in patients with depression S-adenosyl-methionine in the dosage 800-1600 mg for 16 weeks. Similar results were also achieved in 2016.

Recommended dosage: 800-1600 mg per day.

Further evidence of the need for a holistic approach to the treatment of depression was demonstrated by a study 2016, which the authors concluded: “current evidence in favor of supplementing with S-adenosylmethionine, methyl-folate, omega-3 and vitamin D with antidepressants to reduce symptoms of depression.” In other words, those who took more than one nutritional Supplement, feel better.

Secondary supplements from depression

If the primary supplements do not provide the desired objective, consider the introduction into the diet of these secondary food additives.


Held in 2017, the study showed that 5-HTP (hydroxytryptophan) when taken with creatine monohydrate can help improve symptoms of depression in those who helped welcome pharmaceutical antidepressants.

Creatine monohydrate

Conducted in 2012 a study showed that creatine monohydrate can be effective for patients with depression resistant to SSRI treatment. As mentioned above, when receiving a creatinine levels with 5-HTP symptoms of depression also improved.


In a study on rats it was established that Melissa enhances serotonergic activity. Rats treated water with Melissa, showed “a significant reduction in depressive-like behavior” in comparison with rats treated with placebo [iii]. This suggests that Melissa may have a role to play in helping in the treatment of symptoms of depression.


Research 2016, published in phytomedicine is showed that effective treatment of depression can be Rhodiola because it helps to normalize the balance of neurotransmitters in the brain.


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  • The author of this article — doctor Eric Madrid, a member of the American Council on integrative and holistic medicine, certified American Board of family medicine and the American Council on integrative and holistic medicine. He is the author of “the purpose of the vitamin D, the healing energy of the sun.” Eric Madrid graduated from medical school at Ohio State University. He is a partner of Rancho Family Medical Group and is accepting patients in Menifee, California. More information about Dr. Madrid here.