Category: Supplements

Saffron stigmas falling onto concrete table

Saffron & Depression

2022 / Paths Through Depression / 0 Comments

Note: This post contains affiliate links which means if you click through and make a purchase I may receive a commission (at no additional cost to you). This post is not sponsored by any company, and any products mentioned are things I have personally used and recommend. Thank you for your support.

Saffron comes from the Crocus sativus L. plant and is a prized spice in many parts of the world, which goes hand in hand with it also being one of the most expensive spices. Each saffron flower contains only three stigmas, or red points, that must be hand harvested during the short 8 week harvesting window in the fall. Iran produces about 90% of the world’s saffron and conducts much of the research that we have. Other top producing countries include Afghanistan, Turkey, Spain, Greece, Italy, Morocco, Egypt, Israel, New Zealand, Australia, Pakistan, and India.

Studies on Using Saffron for Depression

There have been multiple studies showing the effectiveness of saffron on depression. While there are a few limitations to the studies, in general they meet the scientific community’s standards (things like being double-blind, placebo controlled, randomized, etc.) The main limitations were the length of the studies (most of them have been under eight weeks), size of study (less than 50 people), and most studies have been conducted in Iran. While these limitation do not diminish the findings, it does mean we could use additional studies that are longer in duration and are conducted with a wider diversity of people participating in the studies as genetic makeup can impact results.

Most of the studies compared saffron either to a placebo, the antidepressant drug imipramine (brand name Tofranil), or fluoxetine (brand name Prozac). In general, saffron was shown to be more effective than the placebo and at least as effective as the drugs – usually with fewer side effects.

One study also looked at the effects of saffron on mild to moderate postpartum depression 4-12 weeks after childbirth. The group that received saffron experienced a reduction in symptoms comparable to the group that received fluoxetine, again, with fewer side effects.

Mechanisms Behind the Benefits of Saffron

It is unclear exactly how saffron helps with depression, but it likely acts in the same way that many antidepressants do – on our neurotransmitters. Neurotransmitters are chemical messengers that are responsible for sending messages across the gap between neurons. Essentially, they help our brain and body communicate. While we have over 100 neurotransmitters, there are several key ones that have been identified to help with depression:

Dopamine: Related to reward and motivational behavior, attention, and memory.
Noradrenaline / Norepinephrine: Increases alertness and reaction time, and helps the body respond to stress.
Serotonin: Involved in many behaviors such as sleep, mood, cognition, temperature regulation, digestion, and pain.
Glutamate: One of the most abundant neurotransmitters in our brain, it helps with cognition, emotions, sensory information, motor coordination, and is essential for brain development and cognitive performance. It is also a precursor for GABA, which is an inhibitory neurotransmitter, meaning it has a calming effect.

The data we have on how saffron affects depression comes from animal models. One study looked at the changes in all four of these neurotransmitters on rat brains after receiving varying doses of saffron extract. While saffron did not have an effect on serotonin or norepinephrine, it did affect dopamine and glutamate. The researchers theorized that the saffron may have needed more time to affect the other neurotransmitters, especially since other rat studies do suggest that saffron influences serotonin levels. Another possibility is that the anti-inflammatory effects of saffron could lead to reducing inflammation. There is a growing body of evidence that points to inflammation as a cause of depression, though it is not a direct causal link – not everyone with depression also shows signs of inflammation and not everyone with inflammation has depression. But it does appear to be playing a role, especially for those who do not respond well to antidepressants. Inflammation essentially slows down the connections between neurons and sabotages receptor sites. So even if you have enough serotonin and dopamine, inflammation prevents the receptors from responding. This is why antidepressants are not as helpful in these cases. Since saffron is a potent anti-inflammatory, it may be influencing depression by getting at the root cause.

Saffron Molecules

Saffron contains over 150 compounds, but the four most important are:

Picrocrocin (responsible for saffron’s taste)
Safranal (responsible for the aroma, and is the most abundant chemical)
Crocin (gives color to saffron)
Crocetin (gives color to saffron)

Both crocin and safranal have shown antidepressant qualities, so you will often see these molecules listed on saffron supplements. Crocin and crocetin are both carotenoids, which is what gives some fruits and vegetables their bright red, yellow, and orange colors. They are important molecules because they act as antioxidants for us and help reduce inflammation, which could explain crocin’s effect on depression.

Saffron Supplements and Extracts

There are multiple ways to incorporate saffron into your routine. The spice is available at most grocery stores and can be added to dishes and even made into a tea. There are also supplements available, including companies that have standardized an extract process to ensure a high quantity of crocin and safranal components. These extracts are the main ingredient used in the saffron studies.

Affron is from a Spanish company and is standardized to 3.5% Leptricrosalides®, which is a patented combination of crocins, crocetin and safranal. It was also the first extract to be used with adolescents. The company uses Spanish saffron, which has been shown to be some of the highest quality.
SaffroMood is from an Iranian company and was used in many studies on saffron.
Saffr’Active is from a French company and is standardized to a minimum of 3% crocins and 2% safranal.
Saffron extracts are widely available, although many of them are standardized only to .3% safranal, and do not show the crocin or crocetin content.

Personally, I have been using Affron that I purchase from Mind Nutrition. This company is located in the UK and provides worldwide shipping. You can also purchase Affron on Amazon here. Note that this version includes apoptogenic herbs, which are great for many people but not everyone.

Additional Benefits

Saffron may also be beneficial for a few other conditions:

Alzheimer’s disease: saffron may be as effective as the prescription donepezil
Menstrual cramps / PMS
Macular degeneration / Glaucoma
Insomnia
Postpartum depression
Improving memory and learning skills
Multiple sclerosis
Hot flashes in postmenopausal women
Anxiety
Appetite: saffron may reduce snacking and increase satiety
May lower cortisol levels

How to take Saffron

The standard dose is 15 mg of saffron extract, twice daily for 8 weeks. Saffron seems to be well tolerated at this dosage but may cause adverse effects at higher dosages. Sadly, most studies are short in duration, so we do not know the effects of long-term supplementation.

The most common reported side effects include headache, nausea, anxiety, and decreased appetite. Other side effects include dry mouth, agitation, drowsiness, sweating, constipation or diarrhea, flushing, and low mood. An allergic reaction can also occur, although this is rare.

You should not supplement with saffron if you have:

Bipolar disorder, as it could trigger excitability and impulsivity
Allergies to Lolium, Olea (includes olive), and Salsola
Scheduled surgery, as saffron can slow down the central nervous system. Stop taking at least two weeks before surgery
Bleeding disorders

Bottom Line

In multiple studies saffron was shown to be just as effective as antidepressants, often with fewer side effects. While the mechanism of action is not entirely clear, the working theory is that it increases several neurotransmitters and decreases inflammation. You can incorporate saffron into your diet by adding the spice to dishes or making a tea; or by purchasing one of several standardized extracts.

Credits

Photo by Vera De on Unsplash

Sources

Black and white image of female face and nuerons

5-HTP & Depression

2021 / Paths Through Depression / 0 Comments

5-HTP is one of the more well-known alternative treatments for depression. It targets the same process that many antidepressants target – the serotonin process. The interesting piece of all this, though, is that despite its popularity, the research on it is not clear cut. Multiple studies have shown a clear benefit with 5-HTP use; however, many of these studies do not meet the stringent standards set forth in the medical community – things such as sample size, placebo controlled (meaning some patients receive 5-HTP and some receive a placebo) double blind (meaning neither researcher nor patient know who is receiving the treatment and who is receiving the placebo), etc.

But let’s start at the beginning with what 5-HTP is and how it works in our bodies, why you might need a boost, and how to take it.

What is 5-HTP?

As a supplement 5-HTP comes from an African bean called Griffonia simplicifolia. It is also a byproduct that our bodies naturally produce from the amino acid tryptophan. It then becomes a precursor to serotonin, which is also a precursor for the hormone melatonin (which helps regulate our sleep):

Serotonin is the key ingredient when talking about 5-HTP and depression. It is a neurotransmitter that balances our mood and gives us feelings of happiness and well-being. We have various neurotransmitters (dopamine, glutamate, GABA, etc.) that all have different roles to play, but, in general, they help our brain and body communicate. It is thought that one reason for depression is a lack of serotonin, which is why many antidepressants target this molecule, and it is why 5-HTP is a common remedy for depression.

5-HTP Process

We can convert 5-HTP from tryptophan, an amino acid most commonly found in animal protein (turkey, beef, pork, dairy, chicken, eggs, etc). Amino acids are the building blocks of protein and different protein sources provide different amino acids. Some amino acids are essential, meaning our bodies cannot produce them and we must get them through food, and others are non-essential, meaning our bodies can create them from other amino acids. Foods that contain all nine essential amino acids are called complete proteins. Tryptophan is considered an essential amino acid, so we must get it from our diet.

When you eat and digest protein, that protein gets broken down into its separate amino acids. Once protein is broken down into its component amino acids, they are then combined in various ways to be used for tasks such as muscle building, nutrient transport, immune support, etc. In this case, we take in tryptophan which can be converted into 5-HTP, serotonin, and finally melatonin.

However, there are a couple limitations to this conversion process. First, you need calcium, magnesium, vitamin D, and B vitamins for the conversion process to take place. Additionally, tryptophan must cross what is called the blood-brain barrier, which is a barrier that protects the brain and limits what can reach it. Both tryptophan and 5-HTP can cross this barrier, but while 5-HTP can freely cross, tryptophan needs an escort molecule to get through. However, these escort molecules are in short supply and are also needed to transport other amino acids. And because tryptophan is the least abundant amino acid in protein and is competing against all the other amino acids in protein to cross, you may not get a surge in serotonin from your high protein meal. You may in fact get more tryptophan after a carbohydrate rich meal (which I would not necessarily recommend, but that is a topic for another day). When you eat a lot of carbohydrates insulin is secreted, which decreases the levels of other amino acids that would normally compete with tryptophan.

Tryptophan’s final limitation for increasing serotonin levels is that it is used to make other compounds so eating a lot of tryptophan does not necessarily lead to a large increase in serotonin.

This all leads to 5-HTP having several advantages over tryptophan. It does not need other nutrients in order to be converted, it freely crosses the blood brain barrier while tryptophan needs an escort molecule, and 5-HTP is not lost in the making of other compounds.

History of 5-HTP

As a natural remedy for insomnia, obesity, and depression, tryptophan supplements became popular in the 1980’s. However, in 1989 an outbreak characterized by severe muscle pain sickened over 1500 people and caused 38 deaths. The outbreak was linked to tryptophan supplements from a specific manufacturer in Japan that was contaminated with a substance called Peak X. The following year the FDA banned tryptophan supplements, which brought 5-HTP to the forefront as an alternative. At first 5-HTP was only available via prescription but in 1995 the FDA approved it as an over-the-counter supplement.

Studies on the effectiveness of 5-HTP

There have been a number of studies looking at the effects of 5-HTP and depression and many have shown a significant improvement in depression scores. However, a couple different meta-analysis (a review that looks at multiple studies) found that many of the studies were not of sufficient quality to draw definitive conclusions; for example, the sample size was too small, it was a short trial, there was no placebo, etc. Many of these studies took place in the 80’s and 90’s and much of the published research is at least two decades old. It is generally recognized that there is a need for an updated study that meets all the standard definitions for quality.

Why you might need a boost in serotonin

Whenever I hear that a supplement could be beneficial for my health, I wonder why I need it in the first place. Our bodies are amazing – they are capable of amazing feats like climbing Everest and healing from chronic illnesses like cancer. So, what is causing the need to boost my body’s amazing capabilities? There can be a few reasons – poor diet, lack of exercise, caffeine and alcohol consumption, and even extreme physical and mental stress can all rob our brain if its ability to make serotonin. Food sources can also vary in their tryptophan content. The wild game that we used to eat was much higher in tryptophan than the conventional meat we eat today. And vegetarian sources of protein contain a lot less tryptophan than animal sources of protein, so vegetarians may struggle a little more. However, let us be clear – that does not mean it is your fault that you need more serotonin. Two people could live the exact same lives and eat the exact same foods and one would not need more serotonin and the other would. We are still figuring out those nuances.

If you are interested in understanding your serotonin levels, there is a free online test available. It is by no means diagnostic and it does have its critics (in large part because it is not diagnostic and in part because it only looks at four neurotransmitters while we know we have over 100). But it is an interesting starting point. It is called the Braverman test and you can find it here: https://www.bravermantest.com/. The first part of the test looks at which of the four amino acids is your dominant nature (Dopamine, Acetylcholine, GABA, or Serotonin) and the second part looks at deficiencies.

Other ways to increase serotonin

If you are interested in trying to increase serotonin but do not want to use supplements, there are a few options. Exercise is great for depression in general and releases tryptophan into your blood and decreases the amount of other amino acids, allowing more tryptophan to cross the blood-brain barrier. Spending time in sunshine also appears to help increase serotonin levels, along with providing a host of other benefits. Finally, massage therapy can help increase both serotonin and dopamine and decrease the stress related hormone cortisol.

Other benefits of 5-HTP supplementation

While this blog is focused on depression it is always helpful to understand how else something could be impacting your health. 5-HTP can also help with:

Insomnia: serotonin helps with both falling and staying asleep and it increases both REM and deep sleep. A 2018 study on fruit flies, rats, and mice showed that a combination of 5-HTP and GABA enhanced sleep quality and duration. Another study indicated 5-HTP may help with sleep terrors and sleepwalking.
Appetite: 5-HTP supplementation appears to suppress appetite which results in reduced food intake.
Pain (including certain types of headaches): serotonin enhances our body’s own pain relief system
Fibromyalgia: like the conditions mentioned above, serotonin helps with pain sensation, mood, and sleep
PMS

How to Take 5-HTP

One of the great things about 5-HTP is that it can work quickly – even in 30 minutes, although some people may need a couple weeks to notice any affect. Many people will need to take it 2-3 times per day as the effects can wear off. Start with 50mg three times per day and after a couple weeks you can increase the dosage to 100mg three times per day. The max dosage should be 150mg four times daily, with the most common dosage being between 150-800 mg for 2-6 weeks. It has been used safely in doses up to 400mg daily for up to one year. It can be taken both with and without food.

One downside to 5-HTP is that it can reduce the amount of other neurotransmitters, specifically dopamine (the pleasure and focus neurotransmitter) and norepinephrine (which is both a hormone and neurotransmitter). This is most likely to occur when taking 5-HTP for a long time, in which case it is sometimes recommended to take it alongside L-dopa (the precursor to dopamine) or Tyrosine (the pre-cursor to both dopamine and norepinephrine).

You will know it is time to back off your supplementation if you feel better for a while, but the symptoms come back. 5-HTP also causes a slight risk in serotonin syndrome, which causes very high heart rates and blood pressure, fever, insomnia, agitation, confusion, sweating, and diarrhea. Serotonin syndrome is less likely to occur when starting with low doses and gradually increasing. 5-HTP can also cause eosinophilia-myalgia syndrome (EMS) which is characterized by extreme muscle tenderness and blood abnormalities.

Other potential side effects of 5-HTP include heartburn, stomach pain, nausea, vomiting, diarrhea, and drowsiness.

There are a few groups of people who should not supplement:

Do not take 5-HTP at least two weeks before surgery, as some drugs used before surgery can also increase serotonin
Do not take 5-HTP if you are currently on antidepressant medications. This could lead to too much serotonin
Women who are pregnant or breast feeding
Parkinson’s patients taking carbidopa
People with peptic ulcer disease, platelet disorders, or renal disease
Talk to your doctor before giving 5-HTP to kids

One place to start with 5-HTP is this version with 50mg, potentially increasing to 100mg. This one is another great option (note the serving size of 2 capsules is equal to 200mg)

Bottom Line

5-HTP is one of the more well-known supplements for easing depression symptoms and exerts its influence by increasing serotonin levels in the brain. While many people do report feeling better after supplementing, the studies that have been done have not always met the strictest criteria for quality and there is a need for updated data.

Sources

The Mood Cure by Julia Ross

5-HTP: The Natural Way to Overcome Depression, Obesity, and Insomnia by Michael Murray

https://www.webmd.com/vitamins/ai/ingredientmono-794/5-htp

https://www.psychologytoday.com/us/blog/the-antidepressant-diet/201410/why-you-really-run-out-gas-every-afternoon

https://www.medicalnewstoday.com/articles/324025

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5974066/

https://pubmed.ncbi.nlm.nih.gov/12169147/

https://www.rxlist.com/5-htp/supplements.htm

https://www.poison.org/articles/5htp-safety-concerns-173

https://consumer.healthday.com/encyclopedia/depression-12/depression-news-176/5htp-648324.html

https://www.researchgate.net/publication/335207948_Effects_of_5-hydroxytryptophan_on_distinct_types_of_depression_a_systematic_review_and_meta-analysis

https://www.psychologytoday.com/us/blog/integrative-mental-health-care/201810/5-hydroxytryptophan-5-htp-anxiety

https://www.reliasmedia.com/articles/47549-5-hydroxytryptophan-5-htp-for-treatment-of-depression

https://www.webmd.com/drugs/2/drug-17803/carbidopa-oral/details

https://examine.com/supplements/5-htp/

https://pubmed.ncbi.nlm.nih.gov/9727088/

https://www.healthline.com/health/how-to-increase-serotonin#when-to-seek-help

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/

https://pubmed.ncbi.nlm.nih.gov/6400041/

https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD003198/full

Magnesium & Depression

2020 / Paths Through Depression / 0 Comments

Magnesium is quite the power horse when it comes to our health and for me personally, it has had the most profound effect on both my mental and physical well-being. Several doctors have based their careers on this mineral and advocating for the numerous ways it affects our bodies and heals chronic conditions.

Magnesium is responsible for over 300 chemical reactions in our bodies, meaning deficiencies can show up in numerous ways, including: depression, adrenal fatigue, anxiety, arthritis, chronic fatigue syndrome, fatigue, headaches, heart disease, insomnia, irritable bowel syndrome, kidney disease, migraines, osteoporosis, PMS, restless leg syndrome, muscle pain and spasms, and more! This means that supplementing with magnesium may help with more than just depression. (I’ve noticed a big difference with my migraines – meaning none in several years! – and my bone health).

It is estimated that 70-80% of the population is deficient in magnesium. In general, this is due to poor soil quality where our food is grown, the removal of minerals from drinking water, and the increased consumption of processed foods. Other contributors to decreased magnesium absorption include antacids, diuretics, caffeine, alcohol, intensive workouts and sweating, prescription drugs, high sugar diets, and stress.

How magnesium helps depression

Magnesium is responsible for so many different processes in our body that there are multiples ways in which it can affect depression. Here are a few:

Neurotransmitters & Serotonin: Neurotransmitters are chemical messengers that allow signals to take place between our 100 billion neurons, and is how our brain and body communicate with each other. We have many neurotransmitters, with serotonin often being the one targeted for depression relief. Just as we we need vitamin C and folate in order for our body to make serotonin, we also need magnesium. Without enough magnesium our body isn’t able to make and release adequate levels of serotonin, which can lead to depression, anxiety, fatigue, poor appetite, and insomnia. The highest concentrations of magnesium are in the heart, brain, bones, and teeth, which should serve as an indication of how important this mineral is to these organs and our skeletal system.
Adrenal Glands and Stress: Magnesium also supports our adrenal glands, which produce hormones that regulate our metabolism, immune system, blood pressure, and our response to stress. When we are constantly stressed (and who isn’t?!) we need more magnesium to correctly regulate these hormones and our stress response. Without magnesium we can have excess stress hormones which can lead to depression.
Energy Production: Magnesium helps metabolize all the nutrients you eat into energy.
Sleep: Magnesium helps us sleep better by relaxing our muscles, reducing restless leg syndrome, and regulating GABA, a neurotransmitter that helps promote sleep.

How magnesium works with other nutrients

It’s important to recognize that vitamins and minerals work in conjunction with one another. Here are a few that work with magnesium and may help you understand if you want to try supplementing with magnesium:

Calcium: Magnesium dissolves calcium, keeps it in the blood, and helps deposit it into the bones. Without magnesium, calcium ends up deposited in your arteries, kidneys, bladder and even the brain, instead of your bones. So while calcium is needed for strong bones, you don’t want your calcium to magnesium ratio to get too out of whack. The more calcium you take, the more magnesium you need to ensure that calcium is absorbed.

Vitamin D: Magnesium is required for your body to use vitamin D, so taking excessive vitamin D can deplete your magnesium levels.

Selenium: Keeps magnesium inside your cells, where it should be.

Zinc: Needed for the absorption of magnesium.

Amounts and forms to take

The Recommended Daily Allowance (RDA) for magnesium ranges from 360-410 mg a day. Dr. Carolyn Dean, who has written an entire volume on magnesium and our health, recommends more, from 600-1200 mg per day. She recommends starting out slowly and gradually increasing your intake, and notes that it could take a year for your body to reach the necessary levels. I will say, however, that one of the reasons I love magnesium is that I will notice a difference in mere hours. If I notice symptoms coming on, I immediately take a dose of magnesium and will often begin to feel those symptoms dissipate that same day.

There are multiple ways to supplement with magnesium, and multiple forms of the mineral. Unfortunately, most studies with magnesium have used magnesium oxide, which is very poorly absorbed. The following are some of the better forms and ways of getting your magnesium:

Ionic magnesium from magnesium chloride. Dr. Dean sells a form of this magnesium that is highly absorbed: ReMag. I also really like Anderson’s Sea simply because of the bottle design – it comes out in drops so I don’t have to get a measuring spoon out to measure out a dosage, like you do with ReMag. They also test their product for heavy metals. Another option is Magnox 520 which comes in pill form.
Natural Calm made from magnesium citrate. The magnesium is not isolated and stabilized so it is not as well absorbed and could cause laxative effects. This is sometimes recommended for those with constipation, and while it will help with magnesium levels you may not reach saturation. You should easily be able to purchase Natural Calm at a local health food store as well.
Magnesium Breakthrough is a newer product on the market that contains seven different forms of magnesium. While it is missing Threonate and doesn’t tell you how much of each form is included, I do believe it has helped me and hasn’t caused the laxative effect that some forms can cause.
Epsom salts made from magnesium sulfate. Since magnesium is well absorbed through the skin, adding 1-2 cups of Epsom salts to a bath is a great way to not only get some magnesium, but also sulfur (which has its own list of benefits). Epsom salt baths are also great for muscle relaxation, and are a fabulous way to wind down at night and prepare for sleep. You can add in some essential oils to increase the spa-like experience. Dr. Teals is a well-known Epsom salt brand that can also easily be purchased at a local grocery or drug store.
Magnesium sprays and lotions are another transdermal method. I experimented with these and found them helpful, but in the end found it easier to take supplements. The sprays can cause minor skin irritation – I found spraying it on my belly or back to be the least irritating. And don’t apply the sprays to freshly shaved skin! Ancient Minerals, Mo’ Maggie, and Magnesium Lotion Shop all make great lotions. You can also make your own – Wellness Mama has recipes for both magnesium oil and magnesium body butter.
Magnesium Threonate is a newer form of magnesium on the market and claims to better cross the blood-brain barrier. Dr. Dean notes that these supplements can contain less elemental magnesium, but many people have benefited from supplementing with this specific form.

Magnesium levels are lowest in the early morning and late afternoon, so those are great times to supplement. You can always add a third dose in the evening to help with sleep. Or add liquid magnesium to a bottle of water and sip throughout the day. For menstruating women, you may notice you need even more magnesium right before your period.

Your body will rid itself of excess magnesium – you will notice this pretty easily as loose stools, especially if taking high levels of magnesium oxide or citrate. This is why taking ionic magnesium, or a mix of different types, will do a better job of increasing your magnesium levels.

It can take time – even months – to get your body saturated with magnesium. That’s okay. Keep taking it. What’s worked for me is to supplement with magnesium at breakfast and lunch, and sometimes again in the evening. But find what works for you. Maybe a nightly Epsom salt bath to relax before heading to bed.

Testing

It is possible to test your magnesium levels but there are some limitations. The best test is the ionized magnesium test, but this is only available in research labs. We are left with the magnesium RBC test which tests levels in the blood. Unfortunately, only 1% of our body’s magnesium is in the blood, so while it does give you some indication of your levels, it isn’t perfect. (Most magnesium is stored in our brain, heart, bones, and teeth). Also note that the results will compare your levels to the general population, and the general population is deficient. This means you will want your levels to be above 80% of the population. Dr. Dean recommends levels of 6.0-6.5 mg/dL. Both www.RequestATest.com and www.DirectLabs.com offer the Magnesium RBC test for under $60. You’ll go to a local lab for a blood draw.

Food Sources

Menstruating women may notice that they crave chocolate when their period is nearing. This could be because they need even more magnesium at this point in their cycle, and chocolate does have a high concentration of magnesium. While my house is never deplete of quality dark chocolate, I don’t eat it for the magnesium. One oz of dark chocolate contains about 40 mg of magnesium. A typical chocolate bar will be around 3 oz. so if you eat a complete dark chocolate bar you will get somewhere around 120 mg of magnesium and you are looking to get a minimum of 600 mg per day.

Great food sources include leafy green vegetable, nuts and seeds, and legumes:

Food	Serving Size	Calories	Amount (mg)	Daily Value %
Pumpkin Seeds Spinach Swiss Chard Soybeans Sesame Seeds Black Beans Quinoa Cashews Sunflower Seeds Beet Greens Navy Beans Tempeh Buckwheat Pinto Beans Brown Rice Oats Almonds	0.25 cup 1 cup 1 cup 1 cup 0.25 cup 1 cup 0.75 cup 0.25 cup 0.25 cup 1 cup 1 cup 4 oz 1 cup 1 cup 1 cup 0.25 cup 0.25 cup	180 41 35 298 206 227 222 221 204 39 255 222 155 245 216 152 132	190 157 151 148 126 120 118 116 114 98 96 87 86 86 84 69 62	45% 37% 36% 35% 30% 29% 28% 28% 27% 23% 23% 21% 20% 20% 20% 16% 15%

Bottom Line

Magnesium can improve depression and can also have a positive impact on many other chronic conditions such as insomnia, migraines, restless legs, etc. Since much of the population is deficient and your body will rid itself of excess, there is little harm in trying this option. The best forms of magnesium to take are ionic magnesium from magnesium chloride, natural calm, a spectrum of the various forms, and Epsom salts.

Credits

Credits: Photo by Matt Howard on Unsplash

Sources

The Magnesium Miracle: Great book by Dr. Carolyn Dean. It is over 600 pages long but much of it is organized by health topic, so if you aren’t affected by those issues you can easily skip to the topics of interest.

https://www.ncbi.nlm.nih.gov/books/NBK507265/

https://whfoods.com/genpage.php?tname=nutrient&dbid=75

Citrus fruits and vitamin c for depression

Vitamin C & Depression

2020 / Paths Through Depression / 0 Comments

Several studies have shown a link between depression and low levels of vitamin C. There are various signs of vitamin C deficiency, with fatigue standing out for those who suffer from depression. In fact, depression is actually a symptom for scurvy, the most commonly known disease resulting from vitamin C deficiency.

How Vitamin C helps with depression

Along with magnesium and folate, Vitamin C is vital in the production of neurotransmitters. Quick anatomy and chemistry overview here: Our brain and nervous system is made up of over 100 billion neurons. These neurons need to communicate with each other, which is where neurotransmitters come in; neurotransmitters are chemical messengers that allow neurons to communicate with each other. This system of neurons and chemical reactions is how our brain communicates with our body to do things such as tell our heart to beat and our stomach to digest breakfast. Over 100 neurotransmitters have been identified, with dopamine and serotonin being two of the more well-known. Dopamine is known as the feel-good chemical and is often released in response to pleasurable activities (kissing, eating, etc.). Serotonin is best known for its mood-regulating effects and is targeted by some antidepressants.

Vitamin C is needed in the production of dopamine, norepinephrine (which increases our alertness and helps regulate mood and concentration), epinephrine, and serotonin. Without adequate vitamin C levels these neurotransmitters are not getting adequately produced, which limits the communication system in our bodies and can lead to decreased mood and energy levels.

Additionally, Vitamin C supports our adrenal glands and the secretion of cortisol, a stress hormone. Cortisol is the fight or flight hormone that back in our cave man days helped us jump into action when faced with immediate danger. But in our modern world of constant stress we can end up with a little too much cortisol, which can lead to depression. Vitamin C helps regulate this secretion.

Amounts

The current RDA (Recommended Daily Allowance) set by the National Academy of Sciences to meet average adult nutritional needs, is 60 mg /day. This level was set decades ago and is the amount thought to be needed to ward off scurvy; it is not necessarily what is needed for optimal brain function and health. Currently, the average daily intake for a U.S. adult male is 96mg and for a U.S. adult female it is slightly less at 82mg. Most studies that evaluated the effect of Vitamin C on depression used 1,000 mg per day. Thus, while the average adult is consuming more than the recommended RDA, they are consuming less than one tenth of the amount of vitamin C used in studies on depression.

For individuals suffering from depression it is worth looking at adding vitamin C to their diet, either in dietary or supplement form. Adding 500 – 1,000 mg/day may help increase serotonin levels. I personally have benefited from sometimes adding 500mg/day to my diet in supplement form. For reference, the National Academy of Sciences established a Tolerable Upper Intake level of 2,000mg per day for adults, so it is advisable not to go above this amount. You would need to eat quite a few oranges or take several supplements to reach this level so it is unlikely you would accidentally overdose.

When adding vitamin C to your diet keep in mind that it is destroyed by heat and air so foods should ideally be eaten raw, or be minimally cooked.

Foods high in Vitamin C:

Food	Serving Size	Calories	Amount (mg)	Daily Value% (based on 60 mg/day)
Papaya Bell Peppers Broccoli Brussels sprouts Strawberries Pineapple Oranges Kiwi Cantaloupe Cauliflower	1 medium 1 cup 1 cup 1 cup 1 cup 1 cup 1 medium 1 medium 1 cup 1 cup	118 29 55 56 46 83 62 42 54 29	168 117 101 97 85 79 70 64 59 55	224% 157% 135% 129% 113% 105% 93% 85% 78% 73%

Supplementing with Vitamin C

When it comes to Vitamin C supplements there are a variety of kinds and formulations to choose from. Here are a few good options:

Liposomal Sodium Ascorbate: Liposomal turns vitamin C from a water soluble vitamin into a fat soluble one, making it easier for your cells to absorb. Sodium Ascorbate may be better tolerated by those with gastrointestinal issues since it is less acidic.
Liposomal Ascorbic Acid: This liposomal version is in pill form, and the traditional ascorbic acid (most vitamin C supplements come in the form of ascorbic acid).
Acerola Cherry Powder: Natural form of Vitamin C.
Camu Camu Powder: Natural form of Vitamin C.
Camu Camu Powder: Just a smaller bag (and lower price)

It’s a good idea to take Vitamin C supplements with food, and since it can give you a boost in energy it’s better to take it earlier in the day – like with breakfast or lunch.

Bottom Line

Vitamin C helps create neurotransmitters which allows your brain to effectively communicate with your body and helps regulate mood and energy levels. The current RDA for adults is 60mg but studies showing the positive impact of vitamin C on depression used levels of 1,000mg / day.

Credits

Credits: Photo by Rinck Content Studio on Unsplash

Sources

https://www.ihealthtube.com/content/only-two-ways-raise-brain-serotonin-levels

http://www.ijss-sn.com/uploads/2/0/1/5/20153321/ijss-08.pdf

https://www.omicsonline.org/open-access/Effect-of-Ascorbic-Acid-on-Mental-Depression-Drug-Therapy-Clinical-Study-2161-0487.1000131.pdf

https://www.psychologytoday.com/articles/200304/vitamin-c-stress-buster

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=109

https://lpi.oregonstate.edu/mic/vitamins/vitamin-C/supplemental-forms

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4915787/

Folate & Depression

2020 / Paths Through Depression / 0 Comments

Folate is a vitamin and supplement that has shown promising results for those suffering from depression. It has been most notable for those already taking antidepressants, although it still offers hope even for those not on medication.

Folate, aka folic acid or B9, is the supplement that the FDA has required be added to cereal and grain products since 1998 to curb miscarriage and birth defects. It is naturally found in beans, vegetables, and fruits.

Folate deficiency can be caused by a number of factors, including celiac disease, liver disease, excessive alcohol consumption, certain medications, and pregnancy.

How it helps depression

Just as with Vitamin C and Magnesium, folate is involved in the production of serotonin, dopamine, and norepinephrine. These are a few of the potentially 100+ neurotransmitters that our bodies make that enable different parts of our bodies to communicate. Our bodies have billions of neurons but these neurons don’t touch – there is a tiny gap in between them. In order for these neurons to communicate with each other we have neurotransmitters that create a reaction between the neurons. A lack of neurotransmitters means we don’t have all our neurons firing at the optimal level. Neurotransmitters also help regulate our mood, sleep, and concentration. Melatonin, the hormone that helps regulate sleep, also relies on folate.

Additionally, folate helps breaks down homocysteine. Homocysteine is an amino acid that we get primarily from eating cheese, eggs, fish, meat, and poultry. It is toxic to our neurons and can also induce DNA damage. With adequate levels of vitamin B12, B6, and folic acid, our body breaks down homocysteine into non-harmful cysteine, and glutathione, an important antioxidant. Without this breakup, homocysteine levels rise and can lead to an increased risk of heart disease, stroke, and depression.

Amounts and recommended forms

As with most supplements, it’s important to take the right form of folate. Methyl-folate is the form found naturally in food, and can also be found in supplemental form. Some people carry a gene variation that prevents them from converting the folic acid that is often found in supplemental form (and what is added to grain products) into the usable form, methyl-folate. Up to 70% of depression patients test positive for this gene variation and therefore cannot convert folic acid to methyl-folate. That means that even if you are getting lots of folic acid from supplements or fortified foods, it is possible your body is not able to convert that into a usable form.

If choosing to take a supplement, by taking a methylated form (the active form your body is ready to use), you are ensuring that your body can properly absorb this nutrient.

The recommended dose of folate is 400 mcg per day. It is notable that studies on folate have used doses of up to 15 mg per day – over 35 times the Recommended Daily Allowance (RDA). There are only a couple cautions noted with high levels of folate, and both can easily be managed:

High levels can mask vitamin B12 deficiency symptoms, so it is often recommended to take B12 along with folate.
High levels of folic acid (the supplemental form) can be associated with cancer. These high levels most likely occur in individuals taking folic acid who have the gene variation. This is unlikely to occur in taking methyl-folate, and, in fact, methyl-folate can help reduce cancer rates.

Other than these cautions high dosages have not been shown to cause serious side effects.

Foods high in folate:

Food	Serving Size	Calories	Amount (mcg)	Daily Value%
Lentils Pinto Beans Garbanzo Beans Asparagus Spinach Black Beans Navy beans Kidney Beans Turnip Greens Broccoli Lima Beans Beets Romaine Lettuce Dried Peas Avocado	1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 2 cups 1 cup 1 cup	230 245 269 40 41 227 255 225 30 55 216 75 16 231 240	358 294 282 268 262 256 255 230 170 168 156 136 128 127 122	90% 74% 71% 67% 66% 64% 64% 58% 42% 42% 39% 34% 32% 32% 30%

If you want to add in a supplement, Thorne is a great brand and their M e thyl Guard formulation has 500% of your daily folate needs (as well as vitamins B6 & B12). If you want to really cover your bases with your B-vitamins, Thorne’s B Complex is a good option.

Bottom Line

Studies continue to show that folate may be beneficial for depression symptoms due to its involvement in the production of neurotransmitters and breakdown of the amino acid homocysteine. It is important to eat folate in its natural, methylated form, either directly from food or in supplemental form. High amounts have shown few, if any, side effects, especially if taken along with Vitamin B12 and in the methylated form.