Depression? Try curcumin or omega-3!

Genes play a pivotal role in the development of depression. How to support them using the principles of epigenetics? Scientists have long known that the risk of depression increases if someone else in the family suffers from the illness. However, the proven influence of heredity has only been between 31% and 42%, which is not a very high figure. This dilemma has been solved by a science called epigenetics. It has revealed that depression is mainly caused by external influences that affect the function of individual genes in our DNA.

There are undoubtedly genes in our DNA that increase our susceptibility to chronic stress and depression. However, whether or not a person eventually develops depression depends on how functional the genes are. There are biochemical reactions that can turn certain genes off or on. These are called epigenetic reactions and include, in particular, gene methylation and histone acetylation.

In addition, most of the epigenetic changes affecting DNA are heritable – passed on from parent to offspring at fertilisation, just like their own genes. This then explains the fact that depression often occurs within the same family. Fortunately, however, it is also true that epigenetic processes are reversible, so it is possible to use epigenetics not only to reduce the risk of a child of depressed parents developing depression, but also to promote treatment where the illness has already arisen.

What influences our genes?

Stress, especially chronic stress, is one of the stimuli that can profoundly affect gene function through epigenetic pathways. In people who are exposed to stress, the level of histone deacetylases (in particular, a decrease in the enzymes HCAC2 and HDAC5), which are involved in the shutdown of certain genes, is altered in the body – they promote reactions in which the acetyl group is removed from proteins that form the spatial structures of genes, and these genes cannot be read. Particularly problematic is the reduction of histone acetylation in a part of the brain called the hippocampus.

Differences in depressed patients were also observed in other epigenetic responses – gene methylation and histone methylation. For example, one of the genes involved in depression that is sensitive to epigenetic changes is the gene that controls the production of nerve growth factor BDNF, a protein that regulates changes at synapses (the sites where nerve cells transmit their signals).

Epigenetics can even influence whether a person will commit suicide due to depression – for example, researchers have found a defect in epigenetic regulation of the TrkB.T1 gene in 60% of suicide victims.

Poverty and lack of love

The stress that causes depression can be of a different nature. Particularly in the sensitive period of childhood and adolescence, it can be low socio-economic status or poverty that sets the child apart from his or her peers. A study published last year in the journal Molecular Psychiatry showed that the mechanism of depression in this case is also epigenetic.

In adolescents from poverty-stricken families, researchers have found increased methylation in the SLC6A4 gene, which is important for the transport of serotonin molecules. Serotonin is a neurotransmitter, one of the substances involved in the transmission of nerve impulses, and its deficiency is closely linked to depression and anxiety. In addition, methylation of this gene increases the activity of the amygdala, a part of the brain that plays an important role in the response to threat.

An even greater stressor that can trigger depressive or anxiety disorders is a lack of maternal love. For example, research has shown that when mice are deprived of maternal love and care in early childhood, it causes epigenetic changes in certain genes that cause a higher incidence of depression and anxiety (particularly H3K9). More interestingly, however, their offspring who were not deprived of loving care at birth also suffered from these problems – their mothers passed on epigenetic changes leading to depression and anxiety along with their genes.

However, heredity has been shown to work the other way too – stressed fathers pass on epigenetic changes to their DNA that increase the risk of depression to their offspring.

The important role of nutrition

However, environmental pollutants can also play a role in depression. For example, when scientists exposed pregnant rat mothers to methylmercury, they experienced epigenetic changes in the aforementioned BDNF gene.

The influence of nutrition is also important. For example, it has been shown that a deficiency of certain vitamins and minerals can lead to the development of depression – particularly vitamin D, folic acid, vitamin B12 and zinc, which also have epigenetic effects. Chromium intake is also important, as is the amino acid 5-hydroxy tryptophan. Although this does not have epigenetic effects, the body uses it to synthesise serotonin. Regular exercise also has a positive epigenetic effect, which can be seen in depression.

Useful dietary supplements

But then there are also nutrients and herbs with epigenetic effects that are taken as dietary supplements. Many of them also have a significant antidepressant effect precisely because of their action on genes that are linked to the development of depression.

Curcumin

The yellow dye contained in the spice turmeric (part of curry) improves the production of the growth factor BDNF and thus stimulates the formation of new neurons in the hippocampus. It also affects the synthesis of enzymes directly involved in epigenetic reactions (histone deacetylase, histone acetyltransferase and DNA methyltransferase).

Curcumin also repairs damage to mitochondria and promote their function. Mitochondria are the cellular organelles in which nutrients are converted into energy, and their impaired function can cause depression and excessive fatigue. The anti-inflammatory effects of curcumin may also play a role, as the brains of depressed people experience more inflammation than those of healthy people. However, it is not yet clear whether inflammation causes depression or whether depression causes inflammation.

Curcumin also needs to be consumed together with piperine (found in black pepper, for example) for good absorption.

Omega-3

Omega-3 unsaturated fatty acids have a positive effect on virtually all brain functions, which includes antidepressant effects. Research by Australian scientists has shown that adding this nutrient to the diet reduces the incidence of depression by up to 25%, and it works more effectively in women.

Boswell

This plant, also known as saw palmetto, induces epigenetic changes in the hippocampus that can bring significant relief from depression.

Pomegranate

Fruits with epigenetic effects also have a positive effect on depression. Interestingly, it also has a positive effect on depressive conditions related to menopause in women. In addition, it also supports memory and other cognitive functions.