Food For Good Thoughts

[Guest guest]

" HSI - Jenny Thompson " <HSIResearch

 

Food For Good Thoughts

Thu, 18 Nov 2004 08:52:13 -0500

 

Food For Good Thoughts

 

Health Sciences Institute e-Alert

 

November 18, 2004

 

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Dear Reader,

 

The controversy over the link between antidepressant drug use and

an elevated risk of suicide among teenagers has subsided for the

moment, but you can be sure we haven't heard the last of this

disturbing topic.

 

Recently, I read an urgent posting on the HSI Forum, from a

member named E.T.: " My 16 year old son has been diagnosed with

depression, ADHD and impulsivity. The psychiatrist wants to put

him on Effexor. We are not happy about using Effexor. Does

ANYBODY know about anything else we could try that would be

effective, other than the obvious fish oil and St John's wort? "

 

HSI members like E.T. are aware that the omega-3 fatty acids in

fish oil have been shown to help relieve depression, and St. John's

wort has also been proven to successfully address mild depression

(although this herb should be used with care by anyone who's

taking prescription drugs).

 

In addition to these natural treatments, there's one important

nutrient that E.T. should make sure her son is getting enough of.

 

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Blood test tells the tale

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Deficiency of folate (a B vitamin that's essential for proper brain

function) has been shown to play a role in depression. Last year,

researchers at the USDA Human Nutrition Research Center on

Aging at Tufts University conducted the first study to examine the

association between depression and low levels of folate among a

large segment of the general population, including teenagers.

 

The USDA team examined data from blood tests of almost 3,000

subjects, aged 15 to 39. Through diagnostic interviews, the

research team found that subjects who had major depression and

subjects who had mild depression both had low red blood cell

folate concentrations.

 

An editorial that accompanies the publication of the study in the

journal Psychotherapy and Psychosomatics points out that while

the results of this and other studies on folate and depression are

promising, not enough research has been done to suggest a proper

dosage for folate supplements, or exactly who should receive them,

or for how long.

 

Within the context of clinical research that sort of caution is

common. But out here in the real world it's not too early to

recognize that someone who's depressed would almost certainly

help their cause to include folate-rich foods in their diet, along with

a supplement of folic acid.

 

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Liver for lunch

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According to the FDA, these foods deliver high concentrations of

folate:

 

* Chicken Liver: 3.5 oz. contains 770 micrograms (mcg)

* Braised Beef Liver: 3.5 oz. contains 217 mcg

* Lentils: ½ cup (cooked) contains 180 mcg

* Asparagus: ½ cup contains 132 mcg

* Spinach: ½ cup (cooked) contains 131 mcg

* Kidney Beans: ½ cup contains 115 mcg

* Orange: A medium size contains 47 mcg

 

In the e-Alert " The B List " (2/2/04), HSI Panelist Allan Spreen,

M.D., told us that low doses of folic acid (the synthetic form of

folate) aren't effective except in a small percentage of cases. He

recommends 1.6 mg per day, although he believes that a dosage

closer to 5 mg is better for those who want to address

cardiovascular problems.

 

Unfortunately, folic acid is only available in very low doses of 0.8

mg (800 mcg), as mandated by the FDA. Dr. Spreen explains:

" That's all from the conventional medical dogma that folate can

mask a vitamin B-12 deficiency if you take too much folate and

zero B-12. "

 

So... take more B-12. Problem solved! Dr. Spreen recommends 1

mg of B-12 per day in sublingual form. He also suggests that to get

the most out of folate, 100 mg per day of B-6 is necessary, as well

as 400-500 mg of magnesium per day to make the B-6 more

effective.

 

People who are depressed are also often deficient in magnesium,

which is found in whole grains, nuts and leafy green vegetables. B

complex supplements have also been shown to relieve symptoms

depression. Good dietary sources of B vitamins include tuna, salmon,

avocados, bananas, mangoes, potatoes, broccoli, cauliflower,

poultry and meat. Note that stress (which often goes hand in hand

with depression) is believed to deplete the body's store of B

vitamins.

 

And finally, herbal supplements like valerian root, chamomile,

black cohosh, and rosemary may also help manage depression. But

before putting any of these natural therapies to work, parents

should discuss them with their children's doctor or a health care

professional who's knowledgeable in their use.

 

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....and another thing

 

I received an amusing e-mail last week when the media was

momentarily gripped by the fear of death by vitamin E.

 

The Associated Press article about the Johns Hopkins study on

vitamin E reported that " Many Americans continue to take vitamin

E despite...recent research suggesting it can interfere with statin

drugs. "

 

My colleague and friend, Arthur, spotted that comment and sent an

e-mail with this observation: " Isn't it a little strange to claim that

a

vitamin essential to human life 'interferes' with a drug? How

inconvenient for drug companies that their product has to operate

inside of human beings! "

 

Hopefully, breathing won't interfere with the next wonder drug.

I'd hate to see how they " fix " that one.

 

To Your Good Health,

 

Jenny Thompson

Health Sciences Institute

 

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Sources:

" Depression and Folate Status in the US Population "

Psychotherapy and Psychosomatics 2003;72:80-87,

content.karger.com

" Folic Acid May Ease Depression " Farret Condon, Hartford

Courant, 6/5/03, ctnow.com

" Vitamin E Might Make Heart Disease Worse " The Associated

Press, 11/11/04, ap.org

 

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