Striving4Zen

Chromium (broccoli, grapes, oranges, grains)

Several studies have shown that chromium supplementation can improve depression symptoms, particularly in people who experience carbohydrate cravings along with altered mood (chromium is a blood sugar stabilizer). Take 300 mcg of chromium per day.

Folic acid (rice, beans, oranges, greens) and B12 (salmon, eggs, milk)

People with B deficiencies are more likely to have severe depression symptoms. Take 800 mcg of folic acid and 1 mg of B12 per day.

Magnesium (wheat and oat bran, brown rice, nuts, molasses)

Involved in many enzymatic reactions that control brain function; helpful for mood disorders, including PMS and bipolar disorder. Take 300 mg of magnesium per day.

Omega-3 fatty acids (oily fish, walnuts, flaxseed oil)

Build healthy brain cell membranes and help facilitate neuron-to-neuron communication. Take a supplement that includes a total of 650 mg EPA and DHA daily.

Zinc (oysters, lean meats, beans, nuts, oatmeal)

Helps metabolize omega-3 fatty acids in the brain. Studies have implicated low zinc levels in postpartum depression and other depression symptoms. Take 25 mg zinc per day (often found in a multivitamin).

Source

Labels: b-vitamins, chromium, depression, essential nutrient, folic acid, good mood, magnesium, nutrition, Omega-3s, zinc