Depression is a subject that many people are hesitant to talk about. It’s an uncomfortable topic that many of us don’t understand. It is more than just feeling sad or down for a short time. It’s a severe mental illness affecting your thoughts, feelings, and behavior. Depression has a variety of causes and can manifest in different ways for different people.
While many prescription medications are available to help treat depression, some people may find that they don’t work well or come with unwanted side effects. Fortunately, several supplements can help combat depression, elevate mood, and promote positive mental health.
Everyone is different, so if you’re considering using a supplement to help treat your depression, it’s best to talk with your doctor first to ensure this is the right decision. There is no shame in seeking help to get the support you need.
Some Supplements to Consider
1. St. John’s Wort
St. John’s Wort contains hypericin which works as an antidepressant. It is popular because it doesn’t have the side effects of some prescription medications. St John’s Wort has been treating various nervous disorders for many years, and can be easily be found in most supplement stores.
2. Omega 3’s
Eating omega-3 fatty acids may reduce the risk of mood disorders and brain diseases by enhancing brain function and preserving the myelin sheath that protects nerve cells. Go for oily fishes like tuna and salmon, flaxseed, and walnut, or supplement as needed.
3. Magnesium
Did you know that magnesium is the fourth most abundant mineral in the body? Magnesium is primarily supplemented through diet. However, stress depletes magnesium, so you may need to increase your magnesium intake when you’re feeling under pressure. Aim to eat lots of dark leafy vegetables. Other magnesium-rich foods include raw almonds, cashews, bananas, and black beans.
4. Selenium
Selenium is an essential trace element in antioxidant defenses within the brain and nervous system. Consumption of selenium is typically through grains and ties into the soils in which these grains grow. Selenium deprivation can lead to a depressed mood, whereas high dietary or supplementary selenium seems to improve mood.
5. Turmeric
Turmeric is a powerful antioxidant that helps remove free radicals, the waste products of natural bodily processes that can build up in the body. Oxidative stress can develop if the body cannot eliminate enough free radicals, resulting in health problems like anxiety and depression.
6. Vitamin B12
Folic acid helps protect and maintain the nervous system, including the brain. B12 may help reduce the risk and symptoms of mood disorders such as depression. Sources of vitamin B12 include eggs, meat, poultry, milk, and some fortified cereals. As well, supplements can easily be found in your local grocery or supplement store.
7. Protein
Protein enables the body to grow and repair, but it may also help people with depression. The body uses a protein called tryptophan to create serotonin, the “feel-good” hormone. Tryptophan is present in tuna and meat. Protein is an essential building block of the body, so it is vital for both physical and mental well-being. So, improving your diet is a great place to start if you’re feeling depressed.
8. Zinc
Zinc helps the body perceive taste but also boosts the immune system and may influence depression. Studies have suggested that zinc levels may be lower in people with depression and that zinc supplementation may help antidepressants work more effectively. Zinc is present in whole grains, oysters, meat, beans, and nuts, and is also readily available in supplement form.
Depression is a severe medical condition that should not be ignored or left untreated. If you suspect you might have depression, it’s essential to talk to your doctor. In many cases, prescription medications may be needed, and it might take some time to determine what works best for you. Otherwise, some of the supplements mentioned above can readily be purchased from most grocery or supplement stores. Check out Turmeric Curcumin No. 1 here!
