With all the stress on this day and age, people often experience periods of depression. To cope with this problem, many take antidepressants. Doctors prescribe these drugs to treat the symptoms caused by the low serotonin epidemic in this country. Before turning to drugs to treat the symptoms of depression, we must consider the problem of undermining, low serotonin production.
Selective serotonin reuptake inhibitors (SSRIs such as Prozac and Zoloft) will not be as effective if you lack basic nutrients, such as vitamin B, vitamin D and magnesium.
These SSRIs work by blocking the body’s natural biochemical processes. They act like dams. in our brain, preventing the reuptake of serotonin, thereby preserving serotonin in the nerve endings. If serotonin is not enough to begin with, SSRIs will not be as effective as they can be to improve depression and anxiety. The potential side effects of SSRIs, many of which are unknown, are a problem. Some of the most common side effects are osteoporosis, fall, low libido, monotonous feeling, insomnia, weight gain. Recent studies have shown increased suicide rates, especially in children and adolescents!
To naturally increase the level of serotonin in your body, you must provide your body with the building blocks for the production of serotonin.
1. Include enough protein in your diet:
Serotonin is made from an amino acid, tryptophan, which we get from protein. Consuming a sufficient amount of dietary protein is crucial. The average person requires 40-70 grams (up to 90 grams for a very active athlete) protein daily. Eating a portion of protein the size of your fist with each meal will provide enough protein for most people. Examples include two eggs, chicken breast, or a large portion of beans.
2. Take daily supplements so that your body can make serotonin from tryptophan in your diet.
Manganese malate, glycinate or citrate: 100 - 300 mg 2 times a day
Vitamin B complex: 10 - 50 1-2 times a day
Vitamin D: 800 to 2000 IU per day in winter
Vitamin D: 400 to 800 IU per day in summer
3. Maintain digestion by taking digestive enzymes and probiotics:
An imbalance in the intestinal flora, dysbacteriosis, can contribute to depression by altering the immune system. Dissbiosis means that there are too many bad bacteria and not enough friendly bacteria in the gastrointestinal tract. When dysbacteriosis is present, digestion is usually compromised to some extent.
Dissbiosis can make you tired, change your immune system, disrupt hormonal balance and can make it harder for you to think clearly. Dysbiosis can cause anxiety, depression, or mood swings. Regaining a healthy balance in your digestive tract is one of the pillars of your health.
If the above recommendations do not improve your mood, the next step is to take an amino acid, such as 5-Hydroxytryptophan (5HTP), which is required by the body to obtain serotonin.
5-HTP has been around for several years and has been intensively researched over the past three decades. It has been available in several European countries since the 1970s. Work with a health professional about the best dose for you.
Warning: Do not take 5-HTP if you are taking any medications that are monoamine oxidase inhibitors (MAOIs)!
Remember that depression is not a Prozac deficiency. Too little protein; too much sugar, caffeine, or alcohol; long-term nutritional deficiencies and poor sleep patterns can lead to significant depression for many people. A great source of information can be found in a book called The Mood Cure by Julia Ross, MA
Take the time to evaluate your lifestyle and the nutritional quality of your diet, before you decide on a pop-up pill to make a struggle with life.
