Depression is a state of low mood and aversion to activity. Mood disorders due to depression are commonly referred to depression, Dysthymia and Mjaor depressive disorder.
St. John’s wort (Hypericum perforatum) grows wild throughout Europe, parts of Asia, parts of Africa, and the western United States. It is a shrubby herb with yellow flowers.
St. John’s wort has been used to treat a variety of health conditions, including depression and mental health disorders, for centuries.
The FDA has not approved St. John’s wort as a treatment for depression in the U.S., even though it is a popular antidepressant in Europe.
Active ingredients, in St. John’s wort including hypericin, hyperforin and adhyperforin, appear to increase the levels of chemical messengers in the brain, such as serotonin, dopamine and noradrenaline. They act to lift and regulate your mood.
St. John’s wort doesn’t have some of the common side effects of prescription antidepressants, such as loss of sex drive.
A study published in 2009 for Evidence-Based Mental Health, showed the herb to be beneficial, however; research is mixed on the effectiveness of the herb for depression treatment.
For a person that has mild to moderate depressions, the standard dose is between 20 to 1,800 milligrams in tablets for capsules. The average dose is 300 mg two or three times per day.
According to the Mayo Clinic, people with severe depression can take 900 to 1,800 milligrams daily. If St. john’s wort supplement eases your depression symptoms, you may decide to take less. Speak with your doctor before changing your dosage.
Taking St. John’s wort with prescription antidepressants, cough suppressants, birth control or blood thinners, may decrease the effectiveness of these medications.
Medications that increase serotonin tend to help ease symptoms of depression.
5-hydroxytrpyophan (5-HTP) may help raise your brain’s serotonin level. 5-HTP is a chemical the body makes from L-tryptophan. L-tryptophan is a protein building block.
Our bodies use tryptophan to produce 5-HTP. Tryptophan is found naturally in:
turnip and collard greens
Omega-3 fatty acids are essential fatty acids the body needs for normal functions.
These essential fats may be good for relieving symptoms of depression, as well as having heart health benefits and are important for neurological development and growth.
Some studies suggest omega-3 fatty acids may help relieve the signs and symptoms of depression, but the overall evidence is unclear. Omega-3s are found in foods, including fish, some nut oils and some plants.
EPA and DHA are omega-3 fatty acid made from fish. ALA omega-3 fatty acid are derived from plant sources. It’s important you have a balance of omega-3 fatty acids from both fish and plants in your diet.
EPA and DHA omega-3 fatty acids are most often recommended for people with depression. One gram of omega-3s derived from fish may be effective at reducing depression symptoms.
The Mayo Clinic reports that a 1000 milligram capsule with EPA has proven effective in depression treatment, taken once a day. If you have trouble swallowing one large pill at once, your doctor might recommend a smaller dosage or taken twice per day.
Fish oil supplements can interact negatively with other medications, so despite the benefits, talk with your doctor before taking these supplements.
Vitamins B-12 and B-6 are particularly significant and important to your brain health and help to produce and control the chemicals that influence mood and other brain functions.
Low levels of these vitamins are linked to depression. One can increase the vitamin B through diet and B-rich foods such as meat, fish, eggs and dairy.
If your doctor wants to increase your vitamin B levels quickly, they may suggest a vitamin B supplement. In case of severe deficiency, a B-12 shot may be recommended.
Most multivitamins contain adequate amounts of B vitamins, however; you can buy vitamin B supplements separately.
Before you begin using vitamin B in large doses, discuss this with your doctor.
People with depression tend to have a low vitamin D level, but the link between vitamin D and depression is not well supported.
Increasing the vitamin D may help ease symptoms of depression. A report published in Issues in Mental Health Nursing suggests maintaining adequate vitamin D levels may help reduce depression. The vitamin may have some effect, but more studies are needed to determine just how effective it may be.
The recommended daily intake is 600 international units per day. You can also get vitamin D from certain foods such as: cod liver oil, milk, sardines, and eggs.
Taking too much vitamin D for too long could result in Vitamin D toxicity which could cause weight loss, heart arrhythmias and excessive urination.
Theanine is an amino acid derivative found in green tea. Theanine triggers the release of gamma-aminobutyric (GABA) in the brain. The body can easily absorb theanine, and, ultimately boost levels of GABA. GABA promotes relaxation and reduces anxiety by activating the major calming neurotransmitters but the body has difficulty absorbing supplements containing synthesized GABA.
Saffron supplements actually improve mood and reduce symptoms of major depressive disorder. Powder from the dried Crocus sativus stigmas is turned into a capsule.
Taking too much saffron, may cause side effects and symptoms, such as vomiting, dizziness, and diarrhea.
Folic acid a synthetic form of folate, a B vitamin (B9) is found in fruits, leafy vegetables, and other foods and affect the neurotransmitters know as monoamines. Folic acid is available as capsules or tablets.
Among depressed people, folate deficiency is common, especially those who don’t respond to antidepressants.
In conclusion these are the top Five Anti-Anxiety and Depression Supplements
1. FISH OIL
2. B-COMPLEX VITAMINS
5. VITAMIN D
Consult your doctor or psychiatrist first, If you’re interested in using herbs, vitamins, or supplements to treat or help treat your depression as many of these treatments hold promise, but some come with side effects and complications which are very serious.
Your doctor can help you decide if one of these alternative treatments is right for you.