L-tryptophan and L-tyrosine are amino acids that the body uses to produce neurotransmitters. L-tryptophan is necessary for serotonin, associated with feelings of well-being; L-tyrosine is converted into dopamine and norepinephrine, neurotransmitters that regulate mood and behavior. Foods rich in tryptophan are turkey, cheese, chicken, fish, and beans. Tyrosine is in almonds, avocados, bananas, cheese and pumpkin seeds.
St. John's Wort is a flowering herb used to treat mood and depression. Testing found it to be as effective as antidepressant drugs with fewer side effects. Take 900 mg per day that has been standardized to 0.3 percent hypericin content.
When eating out at Chinese restaurants look out for monosodium glutamate (MSG) an excitotoxin that can decrease efficiency of neurotransmitters and lead to anxiety and depression. Skip the diet soda; most are sweetened with aspartame, which also acts as an excitotoxin. Have green tea or sparkling water.
Cookies, candy and sugary treats cause blood sugar highs and lows; this can cause mood swings, fatigue and symptoms of depression. Sugar intake depletes B vitamins impacting neurotransmitter production. Eat nuts, seeds, carrot sticks, popcorn or hummus. If you eat sugar in small quantities after a balanced meal it's absorption making it less likely to cause blood sugar swings.
Limit alcohol which is a central nervous system depressant that hampers neurotransmitter function, increasing risk of depression. More than two drinks per day disrupts the REM stage of sleep, necessary for serotonin production.
Selenium, a trace mineral and antioxidant. Multiple studies have linked low selenium intake with depressed mood and others have found that selenium improves mood and reduces anxiety. Foods that contain selenium are turkey, cod, and tunas.
SAM-e has been used in Europe for nearly 40 years to treat depression. 800 mg twice daily is found to be effective.
Exercise and meditation reduces stress and boosts mood. Do what you like tennis, swimming or dancing. Doesn't have to be at a gym.
Other supplements like zinc were found at low levels in people with depression. You can take a supplement or eat oysters, crab, turkey, lentils and pumpkin seeds. Magnesium is necessary for the synthesis of serotonin and other neurotransmitters. Magnesium can also improve symptoms of depression, anxiety and insomnia available in supplement form and the foods buckwheat, spinach, halibut and pumpkin seeds. People who took 150-300 mg at each meal and bedtime showed rapid recovery from depression symptoms.
B vitamins are critical for brain health and for converting amino acids into neurotransmitters. Folate is so important that a severe deficiency may cause anxiety and even schizophrenic behavior. Turkey, tuna, milk and eggs are good sources or take high-quality supplements.
Omega-3 fats are by the the best studied and safest treatment for mood disorders and depression. Omega-3's improve oxygenation of the blood, which stimulates the production of neurotransmitters and also keeps nerve cell membranes flexible to ensure efficient transmission of signals.
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