Supplements and Herbs for Depression

In recent years, a number of clinical studies and research have been performed regarding the use of herbal supplements for treating mental health conditions such as anxiety, panic attacks, depression, and other psychological and emotional disorders. Following is a brief summary of some of the most widely studied and utilized supplements which have been used for depression.

St. Johns Wort (Hyperforin and Hypericin)

St. Johns Wort is the most popular natural herbal supplement on the market which is used for mood enhancement. The active phytochemicals in St. John's Wort, called hyperforin and hypericin, are thought to be integral to its anti-depressive effects. An analysis of the numerous clinical studies involving hundreds of participants indicates that St. Johns Wort may be effective in aiding to alleviate depressed mood and smooth out mood fluctuations by helping to maintain the balance of key neurotransmitters such as serotonin, norepinephrine, dopamine and GABA.

Valerian Root

Valerian root is well-known for its sedative and calming effects on the central nervous system and is widely utilized as a calming agent to help relieve headaches, feelings of anxiety and difficulty falling asleep.

According to a number of clinical studies, the results from using Valerian for one day to one month are mild sedation and lessened feelings of anxiety and nervousness, as well as better overall sleep quality. The calming effect on the central nervous system is primarily ascribed to the valepotriate and sesquiterpene components of the root.

5-HTP

An early large-scale clinical study regarding the use of 5-HTP for depression was done in 1972. Participants who suffered from both unipolar and bipolar depression took oral dosages of 5HTP from 50 mg to 300 mg each day. Substantial improvement of symptoms was seen in nearly 70% of participants and no substantial side effects were observed. The response rate of most of the participants who took 5-HTP was very fast and improvements were seen in under two weeks.

This study has been backed by additional clinical studies since then that have shown 5-HTP to be an effective alternate treatment for depression.

Rhodiola Rosea (Arctic Root)

Rhodiola rosea is noted for its adaptogenic properties in Russia, Europe, and Scandinavia. Recent research has shown that rhodiola raises the body's resistance level to emotional and physical stress. In a number of pre-clinical studies, Rhodiola was discovered to bolster the healthy function of the neurotransmitters serotonin, norepinephrine, dopamine and GABA, a function which may be responsible for aiding in the reduction of anxiety, mental fatigue and depression in people who take the herb on a regular basis.

SAM-e

Research indicates that SAM-e crosses the blood-brain barrier and may inhibit the reuptake of serotonin, thereby increasing how much is available to central nervous system. Researchers think that this could be the primary mechanism of action SAM-e utilizes for stabilizing mood. Clinical research has suggested that SAM-e could start working in as little as one week and a review of over twenty clinical trials discovered that SAM-e's effects on mood are statistically significant compared to a placebo.

Bacopa

Bacopa is widely known to have a calming effect and may relieve feelings of nervousness, stress and anxiety. Clinical trials have also suggested that Bacopa may significantly help insomnia, headaches, and mental fatigue.

Bacopa may aid in bolstering retaining new information, logical memory, and other types of cognitive function.

Ginseng

Research has investigated the potential benefits of ginseng. While further research data is still required, a 2002 study monitored participants who ingested daily doses of ginseng over eight weeks. After four weeks of taking ginseng, the study discovered that participant scores improved regarding both social functioning and mental health.

Ginseng may aid in improving cognitive function related to arithmetic, memory, cognitive speed, and accuracy. In a research study regarding children, ginseng used in a combinedtherapy resulted in lowered hyperactive-impulsivity scores in children diagnosed with ADHD.

Kava Kava

Kava Root's calming effects have been compared to standard sedatives because of its unique action on the central nervous system. Kava Kava is absorbed very rapidly by the body, which results in a fast-acting natural sedation, making Kava one of the most widely used herbal supplements.

An analysis of reserach discovered that Kava Kava is more effective than a placebo for reducing symptoms of anxiety and also suggested that Kava Kava was as effective in reducing generalized anxiety as the widely-used prescription medication Buspirone.

For more information, see Herbs and Supplements for Depression (HealthLine).

Herbal Supplements for Losing Weight

More and more people are turning to natural herbal supplements and herbs in order to try to help with losing weight. There are various processes and mechanisms by which these various supplements and herbs are thought to aid weight loss. These include adding increased bulk to your diet, raising metabolic activity and increasing fat burning, eating nutritionally rich foods, and mood enhancement.

For many, stress, overwork, tiredness and a sedentary lifestyle result in gaining weight. In 2002, over 60% of adult Americans were overweight and 25% of this group were obese. Overeating, eating the wrong kinds of foods, and eating out exacerbate the problem, and obesity has quickly become one of the most pressing health problems we now face as a society.

If you want to help your weight loss using herbs and herbal supplements, consider using a balanced preparation that also includes a quality B complex supplement to increae your energy levels.

Natural Herbs Used for Weight Loss

Bitter Orange (Citrus aurantium) - This herb works in a similar manner to ephedra. Both herbs contain beta blockers which have been shown to cause body fat loss, as well as increase metabolic levels in those who combine exercise and caloric restriction to lose weight. Bitter orange should be taken with caution if you suffer from heart disease or have high blood pressure.

Cayenne (Capsicum minimum, Capsicum annuum, C. frutescens) - Thought to help weight loss based on the concept of the heat of the plant matter.

Hoodia gordonii (Hoodia gordonii) - The San Bushmen have traditionally used this herb, which they have named Xhoba, to suppress the appetite when on a long trip. Hoodia has recently become the most popular herb for appetite suppression in the US. The active compound in Hoodia is called P57. There are multiple varieties of Hoodia, but only Hoodia gordonii contains P57. The exact mechanism that P57 uses is still being investigated, however, what is known about it is that it affects the brain to suppress appetite. It also aids weight loss by reducing blood glucose, which reduces the amount of insulin circulating in the blood, which, in turn reduces the amount of fat stored.

Ephedra (Ma huang) (Ephedra sinica) - Numerous clinical studies have reported its weight loss benefits, but there are safety concerns with using this herb.

Green Tea (Camellia sinensis) - Green Tea has caffeine and has been reported to aid weight loss amongs other health benefit claims. Additionally, it is a very rich source of antioxidants.

Guarana ( Paullinia cupana)- This herb has gained a reputation for helping to lose weight via increased metabolism. It is thought to function in a similar manner to caffeine.

Guggul (Commiphora mukul) - Guggul is believed to alter the metabolism, possibly lower cholesterol, and therefore could help weight loss.

Yerba Mate (Ilex paraguariensis) - This herb is from Paraguay, South America and is thought to increase the metabolism.

Spirulina (Blue-Green Algae) - This natural herb is believed to be helpful in a weight-loss diet because its high nutritional density helps to satisfy hunger.

St. John’s Wort (Hypericum perforatum) - This herb is known to be a natural mood lifter, and therefore may indirectly aid with losing weight.

Benefits and Properties of Fenugreek

Fenugreek is a an herb which which has been used throughout history in order to help promote good health and wellness. Recent research has found that the active compound 4-hydroxyisoleucine can aid in maintaining healthy glucose levels and in correcting metabolism of sugars. The body’s ability at managing and balancing correct blood sugar levels could be the single most critical variable affecting your overall health and longevity, and the one which is most impacted directly by diet and lifestyle.

However, today’s high-glycemic carbohydrates and sugar-heavy food (combined with low levels of activity) have created a serious obstacle to people being able to maintain their body’s intricate glucose/insulin balance. The resulting stress and deterioration of cells has dire consequences for both the body and mind. As a supplement to your diet, Fenugreek is an excellent tool to help improve blood sugar levels, and therefore, your quality of life.

Fenugreek has an extended history of folk use across Asia and the Middle east as an anti-diabetic, to treat stomach ulcers, to promote lactation, and as an herb to treat a variety of skin conditions. Much of the research on fenugreek has had a focus on its cholesterol-lowering, blood lipid-lowering and anti-diabetic properties. These properties seem to be directly linked to the presence of soluble fibers, primarily galactomannans. Galactomannans have also been shown to have fat-sequestering properties, which causes them to bind to dietary fat and reduce its absorption by the body. Additionally, the anti-diabetic properties of fenugreek have been linked to the presence of a novel, free amino acid, 4 hydroxyisoleucine.

4-hydroxyisoleucine is an amino acid derivative that aids insulin production in the pancreas. Research has shown that supplementing your diet with fenugreek lowers fasting blood sugars and improves after-meal glucose tolerance substantially. 4-hydroxyisoleucine operates by two different mechanisms: It stimulates insulin production for people who want to raise their glucose metabolism and aid in the reduction of glucose resistance and the uptake of glucose, which reduces overall blood glucose levels.

A number of research studies have shown 4-hydroxyisoleucine plays an important role in promoting insulin and in regulating glucose. 4-hydroxyisoleucine promotes the secretion of insulin, thereby reducing the amount which blood glucose is elevated. Elevated blood glucose levels after eating can lead to an increase in the production of body fat.

What are the Benefits of Green Tea Extract?

The benefits of green tea extract have been studied and documented extensively because of their possible role in strengthening the body's immune system, and combating both heart disease and cancer.

Green tea extract is made from the leaves of the tea plant, Cammelia Sinsenis. It is composed of chemicals known as catechins, of which ECGC is the most plentiful. ECGC is thought to have the most therapeutic value.

Reducing LDL Cholesterol

Research has shown that green tea extract reduces the levels of low density lipoproteins (LDLs) in the blood. LDLs are responsible for the accumulation of plaque in arteries that may lead to heart disease.

Promoting Weight Loss 

Studies have shown that green tea increases thermogenesis, the production of body heat, which helps to burn more calories and fat.

Defending Against Cancer

Research suggests green tea's role of neutralizing free radicals, the chemicals that damage cells in the body. Green tea may also limit cell replication, which is a primary attribute of cancer cells.

Promoting Overall Good Health

Green tea contains strong antioxidants which can strengthen the body's immune system and help guard against illness and disease.

In order to ensure that you are receiving the maximum benefits of green tea extract, you should make sure you get a supplement which contains standardized herbal extract of pure green tea. Numerous green tea extract products sold do not use a standardized extract, because it is more expensive to produce. But be aware that these products may not contain sufficient quantities of active ingredient to offer the benefits of green tea.

Some Benefits of Grape Seed Extract

Grape seed extract is one of the most powerful antioxidant supplements you can buy. Antioxidants are chemicals which act to reduce oxidation which occurs within the body. The natural extracts from the plant contains procyanidolic oligomers, also known as PCOs. Researchers have found that PCOs strengthen blood vessels and also help to stimulate and improve blood circulation.

 This antioxidant has been found to be about 20x stronger than Vitamin C and almost 50x stronger than Vitamin E, and is even stronger than Beta Carotene. Grape seed extract functions as an extended antioxidant that can remain in your bloodstream for up to three days.

In the late 90's it was first found that grape seed extract acts as a preventative against skin cancer. It was also found that grape seed extract may help to protect against prostate cancer. It is also widely believed that grape seed extract may serve to aid in slowing the aging process.

In other research studies, grape seed extract was found to possibly reduce the effect of cellulite. It has also been reported that it may help lower cholesterol, which in turn may lower blood pressure levels.

Grape seed extract is usually taken in capsules or tablets. Take it with a full glass of water and, if you have a sensitive stomach, you may take it with or without food.