Natural Health Help

Virtually any nutrient deficiency can contribute to the experience of depression, anxiety and accompanying insomnia. The following list illustrates just some of the problems associated with deficiencies of basic anti-oxidant vitamins:

Vitamin C- lassitude, depression, anxiety
Biotin- depression, sleepiness, extreme lassitude
Cyanocobalamin (Vitamin B12)- psychotic states, depression, irritability, confusion, memory loss
Folic acid- forgetfulness, insomnia, apathy, irritability, depression,psychosis, delirium, dementia
Niacin- Apathy, anxiety, depression, hyperirritability, mania, memory loss,organic dementia, emotional lability
Pantethenic acid (Vitamin B5)- Restlessness, irritability, fatigue
Pyridoxine (Vitamin B6) – Depression, irritability, hypeacoustia (extra sensitive hearing)
Thiamine (Vitamin B1)– Korsakoff’s psychosis, depression, apathy, anxiety, irritability

Calcium, magnesium and potassium levels all effect muscle tension and the transmission of impulses along your nerves

A high quality multiple vitamin mineral supplement will be a powerfully effective help for anyone suffering one of the common nutrient deficiency mood disorders.
Fatty acids and amino acids are the buiding block molecules for your reproductive and stress hormones; they are what your cell walls are made of and thus determine how well information is communicated cell to cell as well as what the cells are able to produce to define your emotional and physical experiences.

Stress, digestion and mood/emotional disorders
Stress, for any reason, has the effect of redirecting blood supply (and thus oxygen, nutrients and waste removal capacity) away from the digestive and reproductive tracts, to your arms, legs and head.

This mechanism, commonly known as the fight or flight response, is great for out-running grizzly bears, but is disruptive on a long term chronic basis! The slow starvation of your tissues leads to subtle then eventually more dramatic symptoms. Learning stress coping skills is vital to altering this internal chemistry so it works for rather than against you.

Aerobic Exercise- 4 to 5 times weekly, 30 plus minutes per session. There is no escape from this, we have to move to be well. Exercise has proven benefit in depression as well as insomnia. Walking, swimming, tai chi, dancing and yoga would all be of benefit for you.

Oxygen- being aware of your breathing, and being sure your breath is deep and your exhale complete is ey to creating the healthiest internal chemistry. A very useful is the book Healing Mind, Healthy Woman, by Alice Domar. She teaches in clear, interesting language, the connection between thoughts, feelings and body symptoms. She has examples of quick-to-learna dn effective to use breathing exercises that effectively calm the heart, mind and body.

Some Specific Nutrtional Supplements for Mood/Emotional disorder

• Tyrosine 2000 to 3000 mg in divided doses, away from food, before 5 pm

• Vitamin D3 2000iu especially for seasonal depression or depression related to nutrient deficiency

• Theanine 100 to 200 mg at bedtime; may use during the day for anxiety every 3 hours

• Melatonin 250 to 500 mcg at bedtime; this is a much lower dose that usually available in retail stores, It is a more physiologic or natural dose, and works better for sleep

Relaxing Herbs include-

• Valeriana officinalis (valerian root) muscle relaxant, mild sedative, non-narcotic

• Piper methysticum (Kava Kava root) central nervous system soother and muscle relaxant, non-narcotic

• Piscidia erythrina (Jamaican dogwood) for insomnia due to nervous tension or pain of muscle spasm

• Cimicifuga racemosa (black cohosh) relaxant for muscle and nerve pain

Essential Oils as mood medicines- Our sense of smell, and the olfactory nerve are a powerful and under-used pathway to effecting mood and physical energy. Essential oils are a safe, effective and non-drug method of treating a number of conditions.
Epsom salt baths at least two a week. Minimum 20 minute soak. Best with the following essential oil combination:

Lavender soothes mental agitation
Fir Needle calms adrenal reactivity
Rosewood also calms adrenal reactivity. Reorient the autonomic nervous system out of fight and flight into parasympathetic mode.

Mix in equal parts. Total 8 - 10 drops of this mix in the bath.

Pettigrain is an essential oil that helps people who have trouble sleeping because they are grieving a loss. It has antidepressant qualities. One drop of pettigrain and one drop of lavender on a cotton ball beside your bed will help you get a better night’s sleep - especially after an Epsom salt bath.

Deep Rest Essential Oil combination- Sweet marjoriam, lavender extract and tarragon. Put one dab on upper lip, under your nose.

These are just a few examples of the nutritional and herbal supplements that are helpful with moods disorders. Some of the most effective herbs and nutraceutical products are powerful chemistry especially for people using prescription medications as well. Use caution and ideally the support of a local naturopathic physician to guide your use of nutritional and herbal supplements for mood disorders.

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