Nutritional Supplements for Depression: Researched and ProvenDepression can often be relieved naturally with nutritional supplements that balance brain and nervous system chemistry. Inositol: Research Proven to Significantly Relieve DepressionInositol is a pleasantly sweet-tasting powder that is actually classified as a B-vitamin. Research has found that inositol increases serotonin and improves sleep quality.Not only that, but it tends to reduce cravings, as well! Six to twelve grams per day has facilitated increased cognitive function in patients with Alzheimer’s. Six grams of inositol per day was found helpful in relieving diabetic neuropathy. Research found that patients suffering depression have lower levels of inositol in their brains than non-sufferers. To improve mood and noticeably reduce depression, six to twelve grams of inositol (1 1/2 - 3 level teaspoons) per day for a month was found effective. Inositol can be used safely along with antidepressants. Inositol has a relaxing effect that helps calm anxiety, and can also be very helpful for insomnia. Not only that, it has been shown to provide significant help in relieving panic attacks. Inositol can be used day or night. It will alleviate stress, anxiety, and depression. Taking more than 5 grams at once can relax you enough that you might want to take a nap, however as the research cited below states, taking 2 - 4 grams three times per day accomplishes significant results. Research - Inositol and Panic Attacks: Double-blind trials using doses of 2 to 4 grams three times a day, found that inositol controlled panic attacks with equal effectiveness as drugs but with no side-effects (Am J Psychiatry 1995;152:108462; Psychopharmacol. Bull. 1995; 31: 167-75). Try taking 1 level teaspoon and wait 1/2 hour to see whether you feel a noticeable reduction of anxiety. If not, or only minimal effect, one more teaspoon usually helps increase calmness and optimism, and helps you sleep. My personal experience and that of clients to whom I’ve recommended inositol has been very positive. Used in large enough amounts, I have seen inositol supplementation achieve remarkable results in relieving depression and anxiety, enhancing mood, and helping people fall asleep easily even when they are under stress. For the purpose of using inositol in large enough quantities to be effective, the most economical form to buy is a powder, rather than capsules or tablets. Omega-3 Essential Fatty AcidsOmega 3 essential fatty acids in the form of a fish oil supplement helps maintain brain, myelin sheaths and nervous system health. It also increases the strength of cell membranes throughout the body. Omega 3’s are important for maintaining the eyes and healthy vision.CholineCholine is a supplement related to, and complementary to, inositol. It benefits brain and nervous system health and helps metabolize fats that contribute to nervous system health. It is good to take with fats, since it emulsifies them and aids in their digestion. Choline has a lemony, acidic taste. I find 600 - 1000 mg per day to be effective.GlutamineGlutamine is contained in many foods, but is destroyed by heat, so it is good to consider using a supplement.Glutamine easily passes through the blood-brain barrier, a protective barrier formed by the red blood cells and glia of brain. In brain, glutamine is converted to glutamic acid which helps sustain proper brain function. It increases gamma-aminobutyric acid (GABA) - amino acid that functions as a neurotransmitter. Glutamine is also important for increasing and maintaining lean muscle mass. For bodybuilders, taken just before a workout, glutamine aids in increasing bulk. For bedridden people, it can help prevent the loss of muscle. For the average person, 1/2 to 1 teaspoon glutamine per day along with 1/4 teaspoon acetyl-L-carnitine, 1 teaspoon inositol, and 1/4 - 1 teaspoon buffered vitamin C in water on empty stomach is a good combination recipe. Other benefits of glutamine: 1 - Protecting the body from stress2 - Balance blood sugar3 - Promote weight loss4 - Stops food cravings5 - Heals and repairs the digestive tract6 - Reduces food allergies7 - Maintains lean muscle mass NOTE: I find in my research that high-dose glutamine is not recommended for long-term use. While it can improve energy in people who are deficient in glutamate, once that is accomplished, it is best to back off. Taken on an empty stomach in large doses long-term, glutamine can overexcite nervous system and cause damage. For long-term use, a full-spectrum amino acid supplement would be a much better option for balanced approach to optimizing energy. While glutamine consumption has many benefits, caution should be oberved in high-dose and long-term use (longer than 6 weeks). Too much glutamine can increase GABA neurotransmitter function to the point where neurons are overstimulated. This can lead to neuron damage and destruction if it goes too far. The way to prevent this entirely is to add acetyl-L-carnitine, and one or two other complementary amino acids to the daily dose of glutamine. The other amino acids will compete with glutamine to cross the blood-brain barrier and prevent too much glutamine from overstimulating the brain neurons. Alpha Lipoic AcidAlpha-Lipoic Acid is a fat soluble antioxidant and protects nerves from free radical damage. Generally, 100 - 300 mg per day is enough to be of benefit.Magnesium for Depression ReliefDepression is, in a sense, a collapse. One's body gives up after being burdened with stress, usually long-term stress.Magnesium is one of the four major electrolyte minerals (the others are calcium, salt and potassium). Magnesium gets depleted fast by stress, alcohol, sugar, smoking and drugs (legal or not). In addition, our soils (and consequently our foods) are VERY magnesium deficient. This is because commercial fertilizers do not contain it and crops have been repeatedly grown on such soil, removing more and more magnesium. Additionally, magnesium is a large molecule, more difficult to absorb than that of any other mineral. Do you know that just restoring your magnesium levels can often restore your optimism? I have seen this happen, sometimes almost overnight! A professional grade magnesium supplement is ideal. Best forms of magnesium for absorption are: magnesium glycinate, magnesium taurate and magnesium citrate, with glycinate and taurate the best ones. Another kind of magnesium supplement that also has the benefit of improving blood circulation, does a great job of balancing your autonomic (involuntary) nervous system! This helps you feel more relaxed and happy. Comprehensive Program to Relieve DepressionDepression can be most significantly relieved through a consistent, comprehensive program of self-care. Supplements are a great help, but please be aware that a long term solution requires the foundation of a healthy lifestyle.Wholesome diet, exercise, proper rest, and selected quality nutritional supplements that support the nervous system and the immune system will go a long way toward supporting a healthy, happy life. In addition, somatic (body-oriented) therapies such as massage, Bioenergetics, and Rolfing are of great help.
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