Many people who struggle with depression have tried different herbs and supplements to help ease symptoms. However, it’s always best to consult with a health care professional before adding any new dietary supplements into your routine.
Folate (also known as vitamin B9) may improve mood by raising levels of two feel-good neurotransmitters. It also enhances the effectiveness of antidepressants like Prozac and SAM-e.
1. Vitamin C
Vitamin C, well known for warding off colds and the common flu, is also an effective mood booster. This vitamin is required for the production of neurotransmitters like serotonin that promote feelings of happiness and calmness.
A compound called SAMe (s-adenosyl L-methionine) has been shown to improve depression symptoms in some studies. This supplement is made naturally in the body and can also be found in several dietary supplements.
2. Saffron
Saffron is a spice that comes from the stigmas of the Crocus sativus plant. It’s often used in cooking but also has a long history as a traditional medicine.
Research suggests that saffron may help treat symptoms of depression. However, more studies are needed.
In one study, saffron helped improve mood and reduce symptoms of depression when it was taken daily for eight weeks.
Saffron may work by increasing levels of the brain chemical serotonin. It may also work by inhibiting the breakdown of acetylcholine, improving mood and reducing stress. It is recommended to take 15-30mg saffron per day for best results.
3. Omega-3 fatty acids
Omega-3 fatty acids, found mainly in fish oil, may help improve depression symptoms. The fatty acids, eicosapentaenoic acid and docosahexaenoic acid, appear to interact with mood-related molecules in the brain.
Studies suggest that SSRI medications can also alleviate depression symptoms. However, these drugs can have serious side effects, including increased suicidal thoughts and feelings of numbness or tingling.
Taking a combination of natural supplements and seeing a counselor or psychiatrist for therapy can be an effective treatment for depression. Talk to your doctor about the best treatment for you. They may recommend a different herbal remedy, or they might prescribe antidepressant medication or therapy.
4. St. John’s wort
The dietary supplement St. John’s wort (Hypericum perforatum) appears to be effective in treating depression when it is used alongside conventional treatment. It does this by affecting the chemical messengers in your brain that control mood.
The antidepressant properties of this natural herb are attributed to the naphthodianthones hypericin and adhyperforin, as well as several flavonoids, amino acids, and tannins.
It is important to note that any new supplement should be taken under the supervision of a medical professional. This is especially true for St. John’s wort as it can interact with some prescription medications, including antidepressants. This can cause a dangerous increase in serotonin levels.
5. 5-HTP
5-HTP is a chemical that's made in the body from the amino acid tryptophan or extracted from the seeds of the Griffonia simplicifolia plant. It converts into the neurotransmitter serotonin, which helps regulate mood and appetite, sleep, and pain sensation.
It easily crosses the blood-brain barrier and increases central nervous system synthesis of serotonin. Studies have shown that boosting serotonin in the brain can help improve depression, fibromyalgia, binge eating associated with obesity, chronic headaches and insomnia.
Talk to your doctor before taking 5-HTP if you take sleeping pills, narcotic pain relievers or other drugs that affect serotonin levels. It can also interact with many other prescription and over-the-counter medications.
6. Turmeric
The root of the turmeric plant (properly called a rhizome) is technically known as curcumin. This powerful anti-inflammatory compound has been shown to increase levels of serotonin and dopamine, two essential neurotransmitters that can help lift your mood.
Look for a supplement with a high concentration of active ingredients. Gaia’s formula provides 1,000mg of full spectrum turmeric with a non-GMO lecithin oil carrier and black pepper to enhance absorption.
Always consult your doctor before trying any new dietary supplements. Some may have adverse side effects, including direct and indirect drug interactions. Standard depression treatment includes psychotherapy and, in severe cases, medication. A combination of treatments often works best for patients.
