Billions of dollars have been spent in the search for effective depression treatments, yet research suggests that the bulk of our mental well-being depends more on the quality of our diet than any extraordinary interventions. Dr. Hyla Cass and Patrick Holford identify poor nutrition as one often overlooked factor in depression; sugar addiction or any excess in stimulants such caffeine can also be a culprit.
Over-consumption of these floods the brain with the feel-good neurotransmitters dopamine, adrenaline, and noradrenaline, causing the brain to downregulate (shut down) some receptors for these neurotransmitters. As a result, more and more stimulants are required, on a cyclic basis, to achieve the same high while subjecting a person to uncomfortable lows.
While sugar addiction and caffeine addiction are complex issues in their own right (see How to Break a Caffeine Addiction), addressing the root cause of depression—deficiency in certain key neurotransmitters—may offer significant reprieve without need for prescription medication. Here is how the key neurotransmitters serotonin and noradrenaline, and their precursor amino acids, may be used as natural remedies for depression.
Increase Serotonin Levels with 5-HTP and Tryptophan
Dr. Cass and Patrick Holford identify two major "sides" to depression, sadness and lack of motivation, which can occur exclusively or mixed in a given patient. Sadness is connected more with deficiency in serotonin, while lack of motivation is tied to deficiency in noradrenaline.
Serotonin is derived from the amino acid tryptophan, which is no longer available as a supplement over the counter, but can be found in foods containing protein, such as fish, turkey, chicken, cottage cheese, avocados, bananas, and wheat germ. For a more direct supply, the tryptophan metabolite 5-HTP (a compound one step closer to being converted into serotonin) can be used as a supplement; in one study, 5-HTP surpassed a major antidepressant in boosting mood in patients over time!
Dr. Cass and Patrick Holford recommend taking 50-100 milligrams two or three times a day. 5-HTP can also be used as a sleep aid in a dose of 50-200 milligrams an hour before sleep.
Increasing Motivation with Noradrenaline, Phenylalanine, and DLPA
Noradrenaline, connected with motivation and pleasure, is derived from the amino acid phenylalanine. Phenylalanine is naturally occurring in meats, wheat germ, dairy products, granola, chocolate, and oatmeal; it can also be taken as a supplement.
One of its three forms, known as DLPA, is recommended for its affordability and range of side benefits: its common side effects include appetite suppression, and it is an effective painkiller as well. 500-1000 milligrams is the appropriate dose, taken at the start of the day. 25-50 milligrams of vitamin B6 and 500 milligrams of vitamin C should be taken simultaneously to aid in the conversion process to noradrenaline.
Source:
Cass, M.D., Hyla, and Patrick Holford. Natural Highs: Feel Good All the Time. New York: Avery, 2002. Print.
Josefine Cole - Josefine is a BA graduate of Naropa University's Religious Studies program, which emphasizes self-transformation through practice of ...
