Characterized by feelings of chronic sadness, melancholy and disinterest, depression is classified
as a mental illness that affects sufferers in a variety of debilitating ways. Many individuals
suffering from depression experience difficulty carrying out everyday activities, and have trouble
coping with life in general.
As symptoms of depression are varied and complex, receiving an
accurate diagnosis can be a lengthy process. According to the Diagnostic and Statistical Manual
of Mental Disorders (DSM), symptoms of depression include frequent feelings of guilt or
worthlessness and about past mistakes; recurring thoughts about death and/or suicidal thoughts;
fatigue, lack of energy, extreme tiredness, and lack of motivation; irritability, frustration,
agitation, and restlessness; indecisiveness, inattentiveness and difficulty concentrating; trouble
with memory and thinking. Other common symptoms are decreased libido and sudden bouts of
intense crying “out of the blue.” Some people with depression experience unexplained weight
gain or loss, and others may develop physical problems with no apparent cause. Symptoms of
depression are not the same for everyone, and depend on a number of variables including age,
gender, culture, and hereditary factors. People who experience five or more of the above
symptoms for over 14 consecutive days may meet the criteria for clinical depression, also
referred to as major depression or major depressive disorder.
St. John's wort (Hypericum perforatum)
Indigenous to Europe, St. John's wort has a history of use in traditional herbalism as a remedy
for various mental and emotional disorders. The herb is available in powder, tea, tincture and
capsule form. Used today by practitioners of alternative and naturopathic medicine, St. John's
wort has been studied in recent years regarding its effects on brain chemistry.
[1] A number of
clinical trials have suggested the effectiveness of St. John's wort as a treatment for mild to
moderate depression. According to a randomized, double-blind, placebo-controlled, multi-center
clinical trial published in a 2006 edition of BMC Medicine, St. John's wort was superior to
placebo in treating symptoms of major depression.
[2] As determined by laboratory
experimentation, active constituents in St. John's wort prevent reabsorption of serotonin in the
brain, and therefore might be used as a natural alternative to pharmaceutical depression
medications in the selective-serotonin re-uptake inhibitor (SSRI) class.
[3]
5-Hydroxytryptophan (5-HTP) (extracted from seeds of the plant Griffonia simplicifolia)
Derived from tryptophan, an essential amino acid, the chemical 5-Hydroxytryptophan (5-HTP) is
required for the production of serotonin, a neurotransmitter associated with well-being and
happiness. Dietary sources of tryptophan include turkey, chicken, dairy products, potatoes,
pumpkin, squash, sunflower seeds, and leafy greens including kale and collards. Other
tryptophan-rich foods include sea plants such as wakame, kombu, and kelp. In most cases,
Hydroxytryptophan (5-HTP) levels are maintained via regular consumption of tryptophan-
containing foods. However, some individuals may lack the ability to absorb tryptophan and thus
may benefit from direct supplementation of 5-HTP. Extracted from seeds of Griffonia
simplicifolia, a plant native to Africa, 5-HTP supplements are widely available have been tested
clinically for their effectiveness in treating depression disorders.
[4] Results from number of
small-scale and preliminary trials suggest that 5-HTP meets the criteria for FDA approval as a
medication for depression.
[5]
Flaxseed (Linum usitatissimum L.)
Also called linseed, flaxseed has a history of use in ancient cultures as a remedy for various
ailments, especially digestive disorders such as constipation. Due to their high concentration of
alpha-linolenic acid (ALA), a powerful, health-promoting omego-3 fatty acid, flaxseeds have
been tested clinically to determine their potential to help cases of attention deficit hyperactivity
disorder, eating disorders, addiction, and other disorders affecting the body and mind.
[6]
Various studies using animal models have revealed that flaxseed might be effectively used to
treat various psychiatric disorders, including depression. In 2009, French scientists found that
when compared to placebo, depressive symptoms were significantly reduced in rodents treated
with ALA from flaxseeds and other omega-rich sources.
[7]
Vervain (Verbena officinalis)
Native to eastern Europe, northern Africa and parts of Asia, vervain has a history of use in
traditional medicinal systems as a treatment for headaches, respiratory disorders, snake bites,
fevers, jaundice, gout, kidney stones, epilepsy, ulcers, and painful menstruation. Mentioned in
historical texts as a remedy for feelings of fatigue and ill-will, vervain contains a broad spectrum
of active phytochemicals and tannins--including verbenalin, verbenin, and beta-carotene. A
precursor to vitamin A, an essential dietary nutrient, beta-carotene is associated with the
treatment and prevention of depression and related conditions.
[8] Although its medicinal
properties have not been extensively studied, vervain is used by contemporary herbalists as a
treatment for various disorders, including mild depression.
[9]
B Vitamins
Found in many herbs (as well as other sources), B-vitamins are involved in the maintenance of healthy brain chemistry.
Results from clinical trials indicate that B-vitamin deficiencies are linked to depression, and even
those with healthy, well-balanced diets are at risk. In order to properly diagnose B-vitamin
deficiencies or imbalances, blood panel analyses are often required.
Herbs that are sources of B-
vitamins include
catnip, alfalfa, burdock root, yellow dock root, and nettle.
[9]
B-vitamins are categorized as follows: thiamin, riboflavin, niacin, folate (also called folic acid), vitamin B6,
vitamin B12, biotin and pantothenic acid:
Botanical sources of thiamin (vitamin B1) include leafy green dark-colored vegetables, green peas, lentils, almonds and pecans.
Plants high in vitamin B2 (riboflavin) include dark greens (i.e. asparagus and spinach).
B3 (niacin) plant sources include legumes such as peanuts and lentils, and sources of folate (vitamin B1) include
dark leafy greens such as spinach, kale and collards.
Botanical foods high in vitamin B6 include potatoes, bananas, spinach and other leafy greens.
Sources of vitamin B7 (biotin) include leafy greens (i.e. swiss chard) and legumes (e.g. peanuts).
Vitamin B1 deficiencies are characterized by various symptoms of depression including feelings of sadness and disinterest,
fatigue, irritability, anxiety, memory problems, insomnia, and--in some cases--suicidal thoughts
Vitamin B6 (pyridoxine) is a necessary component in the production of serotonin, melatonin, and
dopamine--all of which are involved in the maintenance of mental health. Deficiencies in
vitamin B6 include lowered immune function, mental confusion, and inhibited healing of wounds.
Vitamin B12 (also called cobalamin)--perhaps the most important of all B vitamins--is
produced by the metabolic systems of all animals, including humans. Vitamin B12 deficiencies
can be the cause depression symptoms including mood swings, irritability, loss of appetite, and
fatigue.
[10] For many, dietary consumption of vitamin B12 is an easy feat. For others--such as
those who do not eat meat (including poultry and fish), eggs, or dairy--dietary absorption of
vitamin B12 is a more difficult feat. Strict vegetarians and vegans may need to supplement with
synthetic vitamin B12 supplements in order to remain healthy. However, studies show that
people of all dietary habits - -including those who eat meat or consume dairy on a regular basis -
are at risk for vitamin B12 deficiency. To combat vitamin B12 deficiencies, experts recommend
sublingual tablets, liquids, and also vitamin B12 shots.
[11]
Rhodiola Rocea
Also known as rose root, arctic root, or golden root, rhodiola rosea is a
wonderful herb that shows promising effects in dealing with depression.
What makes rhodiola effective in combating depression is its ability
to inhibit the activities of monoamine oxidase A and B. When the
activities of these substances are prevented, neurotransmitters like
norepinephrine, dopamine and serotonin cannot be broken down. In effect,
they become more available. According to research, low levels of these
neurotransmitters usually lead to depression.
[12]
Some studies claim that depression and stress level are directly related
to each. Excessive level of stress hormones like cortisol, is believed
to be one of the major factors that trigger depression. According to
research, rhodiola rosea is effective in reducing the level of cortisol
hormones thereby limiting one’s susceptibility to depression.
[13]
Ginkgo Biloba
For thousands of years, ginkgo biloba proves to be an excellent herb
that treats depression. According to the University of Maryland Medical
Center website, intake of ginkgo biloba regularly is effective in
eliminating the symptoms of depression. Furthermore, the leaves of this
herb contain lipophilic extracts that are believed to have anti-stress
and anti-depressant effects.
[14]
Lavender
For centuries, lavender proves to be an outstanding herb for depression.
Though it can be used as oil which can be directly applied onto the
skin, lavender is often used in aromatherapy. Experts believe that the
scent of lavender helps in promoting relaxation as well as in inducing
high quality and longer sleep. This can help in alleviating one’s stress
level which is considered as one of the major causes of depression.
[15]
Aside from its natural ability to balance the level of cortisol hormones
in the body, lavender also works by slowing down the brain waves.
Lavender is believed to have natural sedative effects that are
beneficial in calming one’s mind, body, spirit and soul, especially in
times of depression and restlessness.
[16]
Valerian
Today, valerian emerges to be one of the most popular effective herbs
that cure depression. Known for its natural sedating effects, valerian
is also capable of calming the nerves by reducing one’s anxiety and
phobia towards a certain stimulus.
[17]
When taken regularly, this perennial herb brings about promising results
in treating depression. In fact, many studies have proved that regular
intake of valerian can significantly help in eliminating the most common
symptoms of depression which include high blood pressure, insomnia,
lack of focus, restlessness, irritability and anxiety. It works because
of its
valepotriates, which are known to be natural relaxants.
Aside from reducing one’s stress level, valepotriates are also effective
in relaxing the central nervous system of the body.
[18]
Peppermint
Though widely used to treat toothaches, peppermint never ceases to amaze
patients who suffer from depression. Through the years, peppermint has
proven itself to be effective in dealing with the symptoms of
depression. As mentioned in the University of Maryland Medical Center
website, peppermint oil offers soothing and calming effects which make
it effective in treating anxiety and depression.
[19]
Herbs For Depression - References:
[1] Depression (major depression). Alternative Medicine. Article by Mayo Clinic staff.
http://www.mayoclinic.com/health/depression/DS00175/DSECTION=alternative-medicine
[2] Siegfried Kasper, Ion-George Anghelescu, Armin Szegedi, Angelika Dienel and Meinhard
Kieser. Superior efficacy of St John's wort extract WS® 5570 compared to placebo in patients
with major depression: a randomized, double-blind, placebo-controlled, multi-center trial. BMC
Medicine 2006, 4:14
[3] St. John's Wort and Depression. National Institute for Complementary and Alternative
Medicine.
http://nccam.nih.gov/health/stjohnswort/sjw-and-depression.htm
[4] Byerley WF, et al. 5-Hydroxytryptophan: a review of its antidepressant efficacy and adverse
effects. Journal of Clinical Psychopharmacology. 1987;7:127-137.
[5] 5-Hydroxytryptophan. NYU Langone Medical Center.
http://www.med.nyu.edu/content?ChunkIID=21399
[6] Flaxseed. University of Maryland Medical Center.
http://www.umm.edu/altmed/articles/flaxseed-000244.htm
[7] Nicolas Blondeau, et al. Subchronic Alpha-Linolenic Acid Treatment Enhances Brain
Plasticity and Exerts an Antidepressant Effect: A Versatile Potential Therapy for Stroke. Original
Article. Neuropsychopharmacology (2009) 34, 2548–2559; doi:10.1038/npp.2009.84; published
online 29 July 2009.
[8] Beta-carotene. Medline Plus.
http://www.nlm.nih.gov/medlineplus/druginfo/natural/999.html
[9] Balch, Phyllis A. Prescription for Nutritional Healing: A practical A-Z reference to drug-free
remedies using vitamins, minerals, herbs and food supplements, 4th ed. 2006. New York, NY:
Penguin Group.
[10] Daniel K. Hall-Flavin, M.D. What's the relationship between vitamin B-12 and depression?
http://www.mayoclinic.com/health/vitamin-b12-and-depression/AN01543
[11] Butler, Christopher C., et al. Oral vitamin B12 versus intramuscular vitamin B12 for
vitamin B12 deficiency: a systematic review of randomized controlled trials. Family Practice
(2006) 23 (3): 279-285.
[12]
http://depression.about.com/od/Rhodiola/a/Rhodiola-Rosea-For-Depression.htm
[13]
http://www.livestrong.com/article/344852-benefits-of-rhodiola-rosea-for-depression/
[14]
http://www.livestrong.com/article/336068-gingko-biloba-for-depression/
[15]
http://www.ehow.com/how-does_5138366_lavender-depression.html
[16]
http://voices.yahoo.com/how-treat-depression-lavender-6322774.html?cat=68
[17]
http://www.livestrong.com/article/338826-valerian-for-depression/
[18]
http://www.ehow.com/about_5402645_valerian-cure-depression.html
[19]
http://www.livestrong.com/article/445955-peppermint-oil-for-anxiety-depression/