anxiety & depression

NATURAL THERAPIES FOR ANXIETY & DEPRESSION

The following are important to address: exercise, light therapy, neurotransmitter synthesis and metabolism, nutrients required for methylation biochemistry, and nutritional cofactors.

1.     Exercise is one of the most effective therapies for all types of anxiety and depressive disorders, including major depression.  The effectiveness of exercise rivals antidepressant drugs and benefits are long-lasting.

2.     Light Therapy is helpful for all forms of depression, not just seasonal affective disorder (SAD).  Encourage more outdoor time; use 10,000 LUX light box for 20 to 30 minutes daily in the morning.

3.     Amino acid precursors for neurotransmitter synthesis.  Both the serotonergic and dopaminergic pathways require support.  5-HTP is the precursor for serotonin synthesis (100 to 300 mg daily).  Tyrosine is the precursor for the synthesis of dopamine and norepinephrine (500 mg taken 2-3 times daily).  Vitamin B6 is a required cofactor for conversion of 5-HTP to serotonin (50 to 100 mg daily).

4.     SAMe.  Methylation reactions are critical for neurotransmitter synthesis.  S-adenosylmethionine or SAMe is the body’s critical methylating agent.  Doses range from 400 to 1,600 mg/day.  SAMe is prohibitively expensive for many people.

5.     Folic acid and vitamin B12 are methylating agents required for the synthesis of SAMe.  Active forms are best: L-methylfolate 2,000 mcg to 15 mg daily.  Methylcobalamin is active B12, doses 5 to 10 mg/day.  Many people with psychiatric disorders have one or more SNPs for the MTHFR gene which can reduce MTHFR enzyme activity by 30-65%.  OTC L-methylfolate is available in doses of 800 to 1,000 mcg.  High-dose L-methylfolate is available as the prescription drug Deplin is doses of 7.5 and 15 mg per tablet.

6.     Omega-3 fish oils EPA (eicosapentenoic acid) and DHA (docosahexaeonic acid).  Use for prevention and treatment of psychiatric conditions is supported by epidemiological studies, comparing omega-3s in red blood cell membranes of depressed vs. normal people in clinical trials.  Nordic Naturals brand: 2 to 4 grams of EPA/DHA daily.

7.     Magnesium has been shown to provide rapid recovery from major depression and be effective in the treatment of major depression and in patients with treatment-resistant depression.  75% of Americans do not ingest enough the daily RDA for magnesium.  Dosage: 500 mg 2-3 times daily (magnesium glycinate or citrate)

8.     Vitamin D research on depression is not conclusive.  However, vitamin D deficiency is very common and I feel it does play a role in depressive illness.   I recommend that most adults take 5,000 IU/day of vitamin D3 (take at the largest meal of the day to enhance absorption) and attempt to get 25-OH blood levels up to 50-60 ng/ml.

9.     Natural anti-anxiety agents: L-theanine (100 to 300 mg daily), GABA (500 mg 2 to 3 times daily), niacinamide (500 mg 3 times daily).  Niacinamide can also facilitate withdrawal from benzodiazepines.

10.  Herbal products: St John’s Wort is the most commonly used herb for depression.  It is effective for mild to moderate depression, not severe depressive disorders (300 mg 3 times daily).  Ginko biloba (120 to 240 mg/day).  Ginkgo increases blood flow to the brain; it has been shown to be effective for resistant depression.

11.  Amino acid blood testing: This is now available as a home test kit using a finger stick to obtain blood spot samples.  The test results are sent to a compounding pharmacy to make an amino acid powder that the client takes twice daily.  Retesting and rebalancing the amino acid powder formula is done at 3 to 6 month intervals.

by Ross Pelton, R.Ph., Ph.D., CCN (rosspelton@me.com, 541-552-9499) &

Taffy Clarke Pelton, MA, LPC (taffy@taffyclarkepelton.com, 541-552-9797)