A 2013 paper published in Yale Journal of Biology and Medicine and titled “Nutritional interventions in depression and perinatal depression” states the following:
In pregnancy three “different physiological causes of depression have been identified: low serotonin, dopamine, and norepinephrine levels in the brain; altered neuromembranes and the impact of polyunsaturated fatty acids on these membranes; and hormones, especially hormonal changes that occur during and after pregnancy. Each of these pathways is affected by specific nutrients and may be altered by nutritional approaches.”
The paper lists the following possible nutritional deficiencies to consider:
- Folate, vitamin B12 and vitamin B6 – which help maintain sufficient levels of neurotransmitters in the brain . These B vitamins are critical factors in homocysteine metabolism and homocysteine is a necessary precursor in the biosynthesis of serotonin, dopamine, and norepinephrine.
- omega-3 fatty acids (EPA and DHA) – which keep neuronal membranes fluid and thereby enhance neurotransmitter production
- SAMe – which has an antidepressant effect
The authors also discuss the importance of addressing possible imbalances of sex hormones, cortisol and thyroid hormones.
The paper concludes with this:
“Nutritional interventions may be a cost effective way of preventing and treating depression in pregnancy. When used prophylactically, nutritional interventions may decrease the incidence or severity of perinatal depression. When used as treatment methods, nutritional interventions may reduce the utilization of or the necessary dose of psychotropic drugs. Decreasing the amount of psychotropic drugs used during pregnancy may reduce the risk of harm to the fetus, while still providing the mother with an equivalent amount of therapy.”
In addition to the above, there is also research on: tryptophan, melatonin, zinc, and the role of inflammation in postpartum depression and anxiety.
It should be noted that by addressing many of these factors, both depression and anxiety may be alleviated. Also, since each person has their own unique biochemistry, it’s important to figure out what factor plays a role for that person.
I recently had the opportunity to share and more when I exhibited at the “California Maternal Wellness Summit: Postpartum Depression and Beyond.”
I met some wonderful women and groups who are doing amazing things to support women who have postpartum anxiety and depression. The response to my book, The Antianxiety Food Solution, and all the research on the powerful food mood connection was wonderful!
Because I feel this topic is so important, I’ve interviewed Christa Orrechio for “The Anxiety Summit.” The topic of her interview is: “Preventing and Quelling Post-Partum Anxiety.”
“The Anxiety Summit” is a free online virtual event that runs June 9 to June 22 and will be bringing together experts from all over the world – to share nutritional approaches to end anxiety, social anxiety, panic attacks and OCD. You can register for “The Anxiety Summit” here.
UPDATE: the summit concluded on Tues 6/24 – season 2 of The Anxiety Summit will be in November 2014. If you’d like to be on the notification list just sign up here www.theAnxietySummit.com
Such an important topic for so many women. And how timely for Mother’s Day.
Trudy,
You must keep spreading this valuable information.
People just don’t know how important their food intake
is to everything else.
When I read your blog post I kept thinking about that famous quote about let your medicine be your food and your food be your medicine. I’m learning that very slowly.
I am so glad that mother’s have nutritional options to help overcome anxiety and depression so they don’t have to worry about the adverse effects of psychotropic drugs on their babies. Your upcoming Anxiety Summit sounds great, too!
How cool, Trudy! You are offering such a powerful lifeline to some women in great need. THANK YOU! XO, Katherine.
Hi
Is it safe to use SAMe during breastfeeding?
I am already taking vitamins and omega 3…
Thank you for your help!
Vio
There is no research on it’s safety during breastfeeding
Postpartum anxiety and intrusive thoughts. Any insight? Still nursing, 13 months postpartum. Never had this before the birth. My B6 is HIGH and I’m not supplementing. Eat a super clean organic diet and very careful about blood sugar.
Hi Kiki
This sounds like it could be low serotonin. Tryptophan or inositol often help but I’d suggest working with your doctor and getting their ok since they have not been studied in nursing moms. You could also consider full spectrum light therapy to raise serotonin.
Is full spectrum light therapy the same as sitting in the sun?
Thank you!!!! Would 5htp work well? Or gaba if I stop nursing? Googling light therapy now!
What about while nursing?
Yvette
I would feel comfortable recommending any nutrients that have research supporting their safety while nursing. I’m not sure which nutrient you’re asking about but everything mentioned on this blog has been studied.
Are the dosis of B6 and zinc that you recommend for pyroluria in your book safe for the baby if I am breastfeeding? Thank you in advance!
Carolina
These doses have not been studied in pregnancy or breastfeeding. I favor addressing nutritional deficiencies over someone needing to add an SSRI or benzodiazepine or not doing anything, feeling miserable and not being the best mom they can be. It’s best to discuss with your doctor or functional medicine practitioner and get nutrient testing done.
Trudy, I’ve recently listened to you in the Anxiety Summit and the Quit Sugar Summit. In the sugar summit, I believe you mentioned pregnant and nursing moms should not take straight supplements.
I just had my third child 7 months ago and this is my first time struggling with a higher level of anxiety that will not go away. I plan on starting to cut back on my sugar intake and then if I’m still having problems looking into my serotonin and GABA levels. I know there are a lot of hormonal changes going on as well as I just started my period in July. With a 3 year old, 20 month old, and 7 month old, I know I’m going to be stressed, but this just doesn’t feel normal or right to me and I want to fix it for my health and for how I raise my girls.
Does starting with my sugar sound like the best way to address anxiety while nursing?
Thank you so much for sharing on the Summits, this information is new and very exciting to me.
Teresa
Cutting back on sugar is a great place to start. Coffee/caffeine too and making sure to eat real whole food, preferably organic
If you are new to the amino acids (and other anxiety nutrition solutions like gluten/sugar/caffeine removal, blood sugar control, gut health, pyroluria etc) my book “The Antianxiety Food Solution” is a great place to start. More here https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/
So glad this is exciting to you!