Biohacking Depression – Part III

So far in this series about biohacking depression, we’ve covered some of the neurological causes of depression and a little bit about how diet can affect your brain physiology when it comes to being depressed. In this part, we will discuss more of the supplements that can help prevent and work against depressive thoughts.

Since changing to a Mediterranean-like diet can’t provide all the nutrients necessary to fight depression, there are some very specific things that people should pay attention to add to their diet, such as B-complex vitamins, omega-3 fatty acids, and magnesium that can help.

The Importance Of Magnesium

Many are aware that some minerals can have a serious effect on depression like iron and zinc, but the one to be most mindful of is going to be magnesium. To put it quite simply, a deficiency in magnesium puts one at a higher risk of developing depression. This is because of the large role magnesium plays in our central nervous system. Magnesium affects the body’s response to stress, as well as having a hand in the neurotransmitters produced, specifically the ones that help keep our mood elevated like dopamine, noradrenaline, and serotonin.

Insufficient levels of magnesium mean not only can there be an increase in cortisol, but there is are likely to be decreased levels of those three neurotransmitters. When there is an imbalance in these, depression can be significantly exacerbated with calcium channels being more likely to open, leading to excessive glutamate and neuronal overexcitability. Additionally, magnesium influences the glutamatergic system and monoaminergic systems as well.

While plenty of foods contain magnesium, like beans, seeds, nuts, leafy greens, and grains, the amount of magnesium in them is often insufficient for someone depressed. This is particularly true because those with depression have significantly higher stress levels than average and need to increase their magnesium intake because of it. People who aren’t depressed have a tough enough time getting the proper amounts of magnesium, so all the more so, people with depression need more magnesium in their diets. While foods that are rich in magnesium are certainly worth eating, supplementation is also essential, as studies have shown how quickly it magnesium supplements can help in battling depression.

Be sure to take the right forms of magnesium however. Avoid magnesium oxide and try to go with magnesium I-threonate and magnesium glycinate. Magnesium oil is also usable, but the previous two options may work more effectively. In terms of how much to take, some studies have recommended as little as 200 mg all the way up to 1200 mg. 500 mg may be a good middle-ground, and maybe increase closer to 1000 mg if your depression is more serious.

Keep The B-Complex Vitamins Intake Up

Additional supplementation that can help with depression are B complex vitamins, specifically, B9 (Folate), B12, and B6. All B-vitamins are vital when it comes to nearly all parts of brain function, most specifically energy production, activity of our immune systems, control of inflammation, and synthesis of neurotransmitters.

Depression and its accompanying symptoms can often be tied to a deficiency in any of the B-vitamins. This is particularly the case when there are insufficient amounts of B3 (niacin), B6, B7 (Biotin), Folate, and B12. Insufficient levels of these vitamins increases a real chance of low energy, poorer mood, inflammation, and neurotransmitter depletion.

The easiest way to add more of these vitamins into your diet is by eating products from animals, like eggs, dairy, and meat, while plant-based foods also have B-vitamins too. But just like magnesium, taking a supplement for B-complex vitamins might be more important for depressed people. There are studies that suggest that our brain health in general needs higher amounts of B-vitamins than what the FDA currently advises, even if you’re not depressed.

Get Some Omega-3 Fatty Acids

Compared to other areas of the body, our brain and central nervous system actually contain a higher concentration of fatty acids. All the more reason that it’s critical that they are supplied with the proper nutrients. We see that much of today’s population has a diet with far too many omega-6 fatty acids, and not enough omega-3. The ratio of omega-6 consumed to omega-3 fatty acids might be at least ten times as much and even as much as twenty times as much. The healthy ratio of consumption between these fatty acids should actually be closer to a 1:1 ratio. Taking omega-3 fatty acid supplements can help reduce the neuroinflammation caused from an over-consumption of omega-6 acids. Reducing this neuroinflammation is key to reducing anxiety and depression.

Moreover, increasing omega-3s has shown to aid structural and thereby functional changes in the brain. This is true for both the gray matter and white matter regions within the brain, including the parietal, temporal and frontal lobes of the brain.

Wild-caught fatty fish a few times a week is the easiest way to ensure you’re getting enough omega-3.  Salmon and sardines are going to be your best options as they are filled with EPA and DHA. The number you are going to want to aim for is at least 1,500 mg of EPA/DHA per day. Studies have shown that consuming more seafood in general can help decrease levels of depression as well.