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: The Brain Diet by Alan C. Logan, ND (Cumberland, 2007).