The Herbal Insider

Nutritional and Herbal ways to beat the blues

“…St. John’s wort can have a…beneficial effect on depression.”

Depression can be a response to stressful events, hormonal imbalances, biochemical abnormalities, or other causes. Mild depression which passes quickly may not require any diagnosis or treatment. From nutrients to herbs, there are many mood-lifting alternatives. But keep in mind that there’s a world of difference between an occasional funk and clinical depression—a physician, psychiatrist, or other health professional should be consulted for persistent or serious cases of depression.

Was It Something I Ate?
Restricting sugar and caffeine in people with depression may elevate mood (J Applied Nutr 1988;40:44-50). How much of this effect results from the sugar and how much from the caffeine remains unknown. People with depression can avoid sugar and caffeine for one week to see what happens.

Food allergies occasionally are a trigger of mental symptoms, including depression (Biol Psychiatr 1981;16:3-19). A nutritionally-oriented health professional can be consulted to diagnose possible food sensitivities and identify which foods to avoid.

Lifestyle changes can also affect depression. Since exercise boosts endorphin production, it can positively affect mood and help with depression (Sports Med 1990;9:380-89). As little as three hours per week of aerobic exercises can profoundly reduce the level of depression (BMJ 1985;291:109).

Herbal Pick-Me-Up
Several studies demonstrate that St. John’s wort can have a significant and beneficial effect on depression (Phytomed 1995;2:67-71, Phytomed 1994;1:3-8). Patients receiving St. John’s wort (450 mg three times per day) show a remarkable improvement in mood and ability to carry out their daily routine. One study documented that St. John’s wort is as effective as the prescription antidepressant imipramine for treating depression (J Ger Psyciatr Neruol 1994;7:S19-23). However, no long-term studies of more than one year have been done on the effectiveness and safety of St. John’s wort.

St. John’s wort could, theoretically, make the skin more sensitive to light; so fair-skinned individuals taking this herb should avoid strong sunlight and tanning beds. [Editors note: Light sensitivity is always mentioned with St John’s wort but I have never seen anyone who was bothered by it except cows that eat too much of it.] Also, St. John’s wort can negatively interact with compounds in certain foods like red wine, aged cheese, yeast, and pickled herring, which is why these foods should be avoided. St. John’s wort should not be taken in combination with anti-depressant medication.

The B Vitamins
The birth control pill can deplete the body of vitaminB6, which can in turn contribute to depression. Many women who are depressed and have become vitamin B6 depleted while taking the Pill respond to vitamin B6 supplementation (Lancet 1973;I:897-904). Vitamin B6 might also alleviate depression associated with premenstrual syndrome, (Internat J Vit Nutr Res 1985;(Suppl 27):213-24) although the research remains inconsistent (Brit J Obstet Gynaecol 1990;97:847-52). Many nutritionally-oriented doctors suggest that women who have depression associated with PMS take 100-300 mg of vitamin B6 per day.

Harvard scientists found that, in a group of depressed, but otherwise-healthy young adults, more than one in every four were deficient in vitamin B6, as well as vitamins B12 and riboflavin (J Am Ger Soc 1991;39:252-57). Other researchers concur that low levels vitamin B12 can interfere with mood, while supplements of this vitamin can brighten spirits (N Engl J Med 1988;318:1720-28).

Another B vitamin, folic acid, is also implicated in depression, since as many as one-third of depressed individuals have marginal or deficient folic acid levels, and moods can improve with folic acid supplements (Lancet 1990;336:392-95).

Bad Mood Busters
Minerals can also account for mood ups and downs. For example, when researchers track the moods of people fed a low-selenium or high-selenium diet, they find that moods match the selenium level of the diet (Biol Psych 1996;39:121-128).

Supplements of phosphatidylserine, a special kind of fat that is found in high concentration in the brain, may influence mood by altering neurotransmitter levels (neurotransmitters are brain chemicals needed to regulate mood). When depressed women were given either 300 mg of phosphatidylserine or a placebo, those taking the phospha-tidylserine reported 60% fewer depression symptoms than the other women (Acta Psychiatr Scand 1990;81:265-70).

Amino Acids Play a Role
Amino acids are not just the building blocks for protein, many of them are also the building blocks for neurotransmitters. The amino acid tyrosine converts into the mood-lifting neurotransmitter norepinephrine. But women taking oral contraceptives often have low levels of tyrosine—which many experts believe is related to depressed moods common in Pill users (Clin Chem Acta 1970;29:49-53). Supplements of tyrosine may make up the shortfall caused by the Pill (Am J Psychiatr 1980;137:622-23).

Another amino acid, phenylalanine is also believed to buoy mood. Some studies find that the majority of depressed individuals find some relief with L-phenylalanine supplements of 3-4 grams per day, although lower amounts of DL-phenylalanine (75-200 mg per day) were helpful in one study (J Neural Trans 1977;41:123-34).

Checklist: Depression Remedies…
Multi-vitamin/mineral Daily Amount
St. John’s wort Whole herb 450 mg. One to three times per day
Vitamin B6 100-300 mg per day
Folic acid 400-800 mcg per day
B-complex vitamins moderate dose supplement daily (in place of individual B vitamins)
Selenium 200 mcg per day
Phosphatidylserine 300 mg per day
Tyrosine 7 grams per day
Phenylalanine 3-4 grams per day
DL-phenylalanine 75-200 mg per day

In the book “Herbal Defense”, Robyn Landis and Karta Purkh Singh Khalsa have a chapter on “Herbs for Depression, Addictions, Anxiety, and Insomnia”. This chapter discusses nutrients, special foods, exercise and several other herbs.

——————————————————————————–

Are You Depressed?

Everyone feels a little down once in awhile, but what are the signs that you should seek professional help? If you answer yes to any of the following questions, consult a health-care professional:
Do you feel sad every day or have you lost interest in your usual activities?

Appetite and/or weight changes

Sleep disturbances

Fatigue

Feelings of worthlessness

Excessive guilt

Suicidal thoughts

Attempted suicide

——————————————————————————–

Vitamin A For Healthy Babies

Pregnant women have been cautioned against using vitamin A supplements, after research suggested a link between high intakes (more than 10,000 IU) of vitamin A and birth defects. However, a recent epidemiological study suggests that vitamin A supplementation may in fact prevent birth defects when used in amounts less than 10,000 IU daily prior to and during the first trimester of pregnancy (Internat J Vit Nutr Res 1998;68:219-31). Beta-carotene is a precursor to vitamin A not associated with increase risk of birth defects in any amount.

——————————————————————————–

Water: With or Without Minerals?

All bottled waters are not created equally. The ideal packaged waters are rich in the minerals magnesium and calcium, but low in low sodium. After testing the mineral content of various commercially available bottled waters, researchers found that the mineral content varies considerably between brands (Am J Med 1998;105:125-30). Magnesium content ranged from 0 to 126 mg per liter, calcium from 0 to 546 mg per liter, and sodium from 0 to 1,000 mg per liter. Check the label for mineral content before purchasing.

——————————————————————————–

HERB OF THE MONTH

St. John’s Wort
St. John’s wort is best known as a remedy for depression, although in Europe, St. John’s wort was, and continues to be, very popular for the topical treatment of wounds and burns.

What does it do?
While it was previously thought that the antidepressant actions of St. John’s wort were due to hypercin and inhibition of the enzyme monomine oxidase (Planta Med 1984;50:272-74), current research has challenged this belief.

New research suggests that St. John’s wort exerts its antidepressant actions by inhibiting the reuptake of the neurotransmitters serotonin, norepinephrine, and dopamine (Pharmacopsychiatry 1997;30:102-7). By making more of these neurotransmitters available to the brain, St. John’s wort is able to act as an antidepressant. Hyperforin is another constituent of St. John’s wort recently found to be responsible for antidepressant effect (Pharmacopsychiatry 1998;31(Suppl):54-59).

The St. John’s wort whole herb has been used by herbalists for thousands of years, but only recently has it been identified as a therapy for mild to moderate depression. St. John’s wort may be taken as tea (1/2 oz of dried herb per day) or as capsules 6 to 12 per day. Even more recently, research has shown that severe depression also responds to this herb, although twice the dose is needed (Altern Med Rev 1998;3:18-26).

How much should I take?
St. John’s wort herb has been found to work much better than than “standardized herbs” or extracts. The whole herb has a balance of components in it not found in extracts.

• For mild to moderate depression, the majority of the research has used 450 mg of St. John’s wort one to three times daily.
• Higher intakes may be used for more severe depression but this should be done under the supervision of a health care professional.
• Results are usually evident after two weeks of taking St. John’s wort, but length of use should be discussed with a health care professional.

Are there any side effects?

• Theoretically, St. John’s wort could make the skin more sensitive to sunlight, but this is unlikely when used at recommended levels (Pharmacopsychiatry 1997;30:94-101.). Nevertheless, fair-skinned individuals should be alert for any rashes or burns following exposure to the sun.
• The use of St. John’s wort together with prescription antidepressants is not recommended.
• Consult a health care professional before discontinuing use of prescription antidepressants and starting St. John’s wort.

——————————————————————————–

SUPPLEMENT OF THE MONTH

Multiple Vitamin/Mineral
Multiple vitamin/mineral supplements can be taken as a type of “nutritional insurance” to fill in any gaps in a basically healthy diet.

Which form is best?
Multiples are available as a powder inside a hard shell pull-apart capsule, as a liquid inside a soft-gelatin capsule, or as a tablet.

• Many people find capsules easier to swallow.
• Some people prefer vegetarian multiples. While some capsules are made from vegetarian sources, most come from animal gelatin. Vegetarians need to carefully read the label to insure they are getting a vegetarian product.
• Properly made tablets and capsules dissolve readily in the stomach.

What about time-released supplements?
Some multiples are in time-released form. The theory is that if the vitamins and minerals can be slowly released into the body over a period of time, it is better than releasing all the nutrients at once. Except for work done on vitamin C—which showed time-released C was better absorbed than non-time-released—research hasn’t been conclusive on this, so it is still not certain whether this is a good idea or not. Some experts think time releasing makes some of the nutrients, iron for example, unavailable since by the time the nutrient is released it has moved too far down the digestive tract to be absorbed efficiently.

What about chewables?
Multiples don’t taste very good. In order to make chewable multiples palatable, whether for children or adults, some compromises must be made. First, bad tasting ingredients (like iron) must be reduced or eliminated. Second, the rest of the ingredients must be masked with a sweetener. Unless an artificial sweetener like aspartame (Nutri-Sweet) or saccharine is used, the only sweeteners available are sugars. Herbal Advantage carries vitamin C sweetened with Stevia in a powder that when mixed with water makes a pleasant tasting drink.

Some chewables, such as vitamin C, contain more sugar than any other ingredient. Chewable acidic vitamin C has been shown to damage tooth enamel.

When should a multiple be taken?
The best time to take vitamins or minerals, with the exception of amino acids, is with meals. Multiples taken in between meals often cause stomach upset and are likely not as well absorbed.

——————————————————————————–

Breaking News

A recent trial involving 497 healthy premenopausal women suggests that improper calcium regulation may be responsible for PMS symptoms (Am J Obstet Gynecol 1998;179:444-52). Women who supplemented with calcium carbonate tablets (1,200 mg daily), compared to placebo, experienced a 54% reduction in symptoms. Results were most striking for the symptoms of depression, irritability, mood swings, and headaches.

Supplementation with calcium appears to work by restocking supplies of the mineral and suppressing the secretion of parathyroid hormone, which can lead to depression. CoralCalcium contains the proper ratio (2:1) of calcium carbonate and magnesium and has one of the highest absorption rates in human biology.

Inadequate Calcium intake has been linked to such diseases as osteoporosis, certain cancers and damage to nerves and muscle. In addition, Calcium has been proven to be a factor in preventing, or at least delaying the occurrence of hypertension.

In one study using human volunteers, it was shown that calcium supplementation had a significant effect on reducing blood pressure levels after only eight weeks of consumption. In another study lasting 27 weeks, individuals showed a decrease of up to 9% in diastolic pressure after using calcium supplements. Both studies conclude that calcium supplementation is essential to good health. Especially when you consider that most adults, because of concerns about fat intake or lactose intolerance, under consume dairy products, therefore, losing a main dietary source of Calcium. Add to that the average American diet which includes an excessive amount of animal protein, facilitating the need for more Calcium supplementation. This is due in part to the fact that a high protein intake increases calcium excretion in the urine.

Magnesium is another vital component to good health. This essential mineral is required for normal cell operation, in addition to being an important nutrient for the pituitary gland and the maintenance of a healthy nervous system. It has been estimated that up to 70% of all adults are below the minimum daily requirement for Magnesium, which is 400 mg per day.

Magnesium deficiencies include poor memory, mental confusion, cardiac irregularities and, in severe cases, convulsions and coma. In addition, it has been determined that Magnesium actually enhances the absorption and retention of Calcium. In one important study using patients with severe coronary heart disease, all were found to have a lower mean serum Magnesium level as compared to healthy individuals who showed no sign of heart disease. Stroke patients have also been reported as usually deficient in Magnesium, both in the serum and the cerebrospinal fluid. The recommended dosage is 600 mg of Calcium and 300 mg of Magnesium per day, preferably with meals.

——————————————————————————–

Beauty Update

Vibrant, healthy skin is not only attractive, it can be an indicator of overall health. Good nutrition is essential for glowing skin. For example, inadequate vitamin C impairs the formation of collagen, the glue-like substance that holds the skin together, and low vitamin A levels can lead to dry, scaly, and rough skin.

As the years pass, collagen and elastin fibers in the skin start to deteriorate, and wrinkled and sagging skin result. Research has shown that antioxidant nutrients—including vitamin C, vitamin E, beta-carotene, and selenium—may put the brakes on both natural and free radical-induced aging of the skin. Consequently, the skin may appear more youthful-looking for longer.

——————————————————————————–

FAST FACTS

• It is generally a good idea to take dietary supplements with food, especially the oil-based supplements such as evening primrose and flax.
• The only tools needed in life are WD-40 to make things go and duct tape to make thinks stop!
• Only 15% of the salt in the average diet comes from the salt shaker, the rest is hidden in processed foods.