Depression: the most effective dietary supplements

Depression, also called major depressive disorder, is a common mental disorder characterized by persistent sadness, a sense of hopelessness, loss of interest in daily activities, loss of self-confidence, as well as various physical symptoms that can affect quality of life. Depression can affect anyone and appears in different forms, ranging from seasonal depression to postpartum depression.

Symptoms of Depression

The symptoms of depression vary in intensity and duration, but they generally include the following signs: • Mood changes: persistent sadness, irritability, and a loss of pleasure in activities that were previously enjoyable. • Thought disturbances: lowered self-esteem, feelings of guilt, anxiety, difficulty concentrating, and morbid thoughts. • Physical manifestations: slowed activities, loss of energy, fatigue, sleep disturbances, headaches, and decreased sexual desire. These symptoms can differ from one person to another and are sometimes accompanied by physical pain without an apparent medical cause. In the majority of cases, depression is accompanied by anxiety. It is rare to encounter a depressed person without a significant level of anxiety, or conversely, an anxious person without an associated depressive state. The relationship between anxiety and depression often follows a temporal pattern: anxiety is more marked in the evening, leading to difficulties falling asleep, while depression dominates in the morning, causing early awakenings and a desire to stay in bed to avoid a world perceived as cold and incomprehensible. There are several types of depression, each with specific characteristics: • Dysthymia: a chronic but less severe form of depression. • Bipolar depression: alternation between periods of depression and phases of mania. • Seasonal depression: linked to the reduction of natural light in autumn and winter. • Postpartum depression: occurs after childbirth and affects some women during the first months following birth.

Biological Mechanisms

The biology of depression is complex and mainly involves an imbalance in the brain's neurotransmitters: • Serotonin: involved in the regulation of mood, sleep, and appetite. A deficiency in serotonin is often associated with depression. • Norepinephrine: plays a role in energy and alertness. Its deficit contributes to lack of motivation and reduced pleasure. • Dopamine: associated with the sensation of reward and pleasure. A drop in dopamine can be linked to anhedonia, the inability to feel pleasure. These imbalances are influenced by genetic, biological, and environmental factors. The exact mechanisms remain partially understood, but they include interactions between neurotransmitters, hormones, and even the gut microbiota.

Diagnosis of Depression

To establish a diagnosis of depression, health professionals use various tools: • Questionnaires: such as the Hamilton scale or the MINI, which help assess the severity of symptoms. • Diagnostic criteria: presence of several symptoms (at least five) for a period of two weeks or more. • Biological tests: certain biomarkers, such as cortisol levels or neurotransmitter levels, may support the diagnosis, although they are not yet standard diagnostic tools. It is essential to consult a health professional for an accurate diagnosis, as depression can sometimes be confused with other mood disorders or anxiety disorders.

Risk Factors

The risk factors for depression are multiple: • Genetic: family history of depression or other psychiatric disorders. • Environmental: stressful life events, such as bereavement or job loss. • Biological: neurotransmitter imbalances, hormonal abnormalities. • Lifestyle: excessive alcohol consumption, poor sleep quality, and nutritional deficiencies (B vitamins, omega-3s, vitamin D).

Treatments for Depression

Treatment options for depression include medication, psychotherapy, and natural approaches. Depending on the individual and the severity of symptoms, these options can be combined for optimal care. Antidepressants are often prescribed to restore the balance of neurotransmitters in the brain: • Selective serotonin reuptake inhibitors (SSRIs): These medications increase serotonin levels, a key neurotransmitter in mood regulation. They are often the first choice due to their effectiveness and relatively moderate side effect profile. • Tricyclic antidepressants: Acting on several neurotransmitters, they can be effective but generally have more side effects, which limits their use in some patients. • Monoamine oxidase inhibitors (MAOIs): Used in specific cases, MAOIs increase levels of serotonin, norepinephrine, and dopamine. They are often prescribed when other treatments prove ineffective, although they require special attention to avoid dietary and drug interactions. Cognitive-behavioral therapies (CBT) are widely recognized for their effectiveness in treating depression. They help the patient identify and modify negative thinking patterns that contribute to the persistence of depressive symptoms. In addition to CBT, psychoanalysis and interpersonal therapies explore deeper causes of depression by examining the patient's internal conflicts and social relationships. Some psychiatrists also offer Neuro-Linguistic Programming (NLP) as a complementary approach. NLP aims to identify the individual's preferred representational system (visual, auditory, or kinesthetic) and help the patient rebalance these systems to better perceive and interpret their emotions. Through observation techniques (eye movements, posture, speech rate), the therapist can lead the patient to an awareness of their own perceptions and restore more balanced communication with themselves and others. Finally, natural approaches can complement conventional treatment: • Herbal remedies: St. John's wort is one of the most popular herbs for treating mild to moderate depression. However, it is important to note that it can interact with certain medications, and its use should be supervised. • Nutrients: B vitamins, omega-3s, and magnesium are often recommended to support the nervous system. Omega-3s, in particular, have shown beneficial effects on mood by regulating brain inflammatory processes and supporting neurotransmitter production. • Relaxation techniques: Meditation, yoga, and breathing exercises are practices that promote stress reduction. These relaxation methods can help calm the autonomic nervous system, thereby reducing signs of anxiety associated with depression. The combination of traditional treatments, cognitive therapies, and natural approaches offers a comprehensive management of depression. It is essential for people with depression to seek support and avoid isolation in order to gradually regain a satisfactory quality of life.