Emotional Health

Is Poor Mood, Depression and/or Low Energy Affecting You?

Poor mood, depression, and low energy have become epidemic in America. There are literally tens of millions of American men, women and children that suffer from some level of emotional disturbance. Although day-to-day stress can be considered a precipitating factor, there are multiple studies in the medical literature indicating that proper nutrition is critical to maintaining balanced emotional health.

One study of female college students demonstrates the importance nutrition plays in mood and stress. In the study, two groups of female college students were given 50 mg of thiamine daily (vitamin B1) versus placebo. After two months, the students who took thiamine more than doubled their scores on clear-headedness and mood compared to the placebo group who showed no change.

Nutrient Facts and Recommendations:

Magnesium is a mineral that is used to make new cells, activate B vitamins, clot blood, and form ATP. When taken regularly (400- 600 mg daily), it appears to have a relaxing effect in cases of mild anxiety, Chronic Fatigue Syndrome, migraines, Pre-Menstrual Syndrome, and many other health concerns.

SAMe is a nutrient which is naturally formed in the body. It appears to raise levels of certain neurotransmitters, which may be effective in not only treating depression but also working as a powerful antioxidant. Other studies have shown SAMe to be of benefit in fibromyalgia and osteoarthritis. The typical dose of SAMe is 200 - 600 mg daily. Read more about SAMe here.

St. John's Wort is an herbal nutrient that may naturally promote normal mood. It seems to work similarly to the SSRI drugs, such as Prozac and Zoloft, by raising serotonin levels in the brain. The standard dose is 300 mg 3 x daily of the 0.3% hypericin and 3% hyperforin.

DHA, which is an omega-3 essential fatty acid, has been shown in studies to be deficient in people with depression. Supplementation with DHA, usually in the form of fish oil, has been shown to improve mood and disposition. The typical dose is 200 - 400 mg daily.

All of the B vitamins are essential, especially thiamine, typical 50 - 100 mg daily. This vitamin is associated with mood elevation and clear-headedness.

Vitamin C, 300 - 600 mg daily (best form is Ester-C), is essential to fight fatigue and irritability.

Read more on nutrients and depression here.