Natural Alternatives to Wellness and Mental Health

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Vitamin B6—B6 levels are typically low in depression, especially in women who take birth control or are on hormone replacement therapy for menopausal symptoms. Considering the many functions that B6 performs in the brain—it’s absolutely essential in the manufacture of dopamine and serotonin—it is likely that a B6 deficiency contributes to many cases of depression.

Vitamin D—New research shows that low serum levels of vitamin D are associated with clinically significant symptoms of depression in otherwise healthy individuals.

Vitamin B12 and folic acid—Folic acid, vitamin B12, and SAM-e function as methyl donors. That is, they carry and donate methyl molecules to important brain compounds including the neurotransmitters serotonin and dopamine. One of the key brain compounds that is dependent on methylation is tetrahydrobiopterin (BH4). This compound functions as an essential coenzyme in the activation of enzymes that manufacture serotonin and dopamine. BH4 synthesis is stimulated by folic acid, vitamin B12 and vitamin C.

A recent cross-cultural study published in the British Journal of Psychiatry linked refined sugar consumption to mental illness.

Sugar suppresses the activity of a key growth hormone in the brain called brain derived neurotrophic factor (BDNF). This hormone promotes the health and maintenance of neurons in the brain, and it plays a vital role in memory and learning.

BDNF levels are critically low in people with depression and schizophrenia, which explains why both syndromes often lead to shrinkage of key brain regions over time.

1 Bio Nutrition Saffron Extract contains a standardized form of the spice. Use one capsule daily with meals.

• 2 Garden of Life RAW Probiotics Women uses specific strains of bacteria to balance a woman’s body.
• 3 Natural Factors EstroSense has I3C, DIM, milk thistle, and other detoxifying, hormone-balancing nutrients.
• 4 Nature’s Answer Adrenal Blend is a smart mix of adrenal herbs, including ashwagandha and rhodiola.
• 5 Vitanica Uplift, formulated by women’s health expert Tori Hudson, ND, has folate, and vitamins B6 and B12.
• 6 Nordic Naturals Postnatal Omega-3 addresses the needs of new moms with therapeutic levels of fish oils, including EPA for mood support.

Postpartum depression (PPD) affects 1.3 million mothers each year. Fortunately, there are steps women can take to help improve their physical, emotional, and mental health, says Shoshana Bennett, PhD, author of Beyond the Baby Blues: Six Powerful Tips from Dr. Shoshana Bennett to Support Body, Mind and Emotions during Pregnancy and Postpartum—and a sufferer of PPD herself after two pregnancies. Bennett advises all moms-to-be (including adoptive moms) to have a plan in place before the baby joins the family. This plan should include:

• Sleep: Even breast-feeding mothers need a few hours of uninterrupted sleep at night. This can mean the difference between depression and no depression since nighttime sleep protects and promotes healthy serotonin levels.
• Nutrition: Get adequate amounts of protein and water, and supplement with vitamin D3, folic acid, and omega-3s from fish oil. Also: eat organic food whenever possible, and avoid processed foods that contain chemicals and additives.
• Exercise: Do anything that oxygenates your brain—e.g., walking outdoors once per day.
• Emotional support: It helps to have someone nonjudgmental in your life who you can talk to.
• Physical support: Find at least one person who you can count on to give you regular breaks.
• Mental support: Educate yourself about postpartum depression and other mental health issues surrounding pregnancy. A good resource is Postpartum for Dummies, also written by Bennett. If you need additional support, consider making an appointment with a naturopathic doctor.