Understanding and Managing Depression: Supplements and Treatments That May Help
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Feeling down from time to time is a normal part of life. However, when emotions such as hopelessness and despair persist, you may be dealing with depression. Depression makes it tough to function and enjoy life as you once did. Just getting through the day can be overwhelming. But no matter how hopeless you feel, you can get better.
Depression comes in many forms, including major depressive disorder (MDD), disruptive mood dysregulation disorder, persistent depressive disorder, premenstrual dysphoric disorder, and depressive disorder due to another medical condition. Treatment often involves a combination of medication and psychotherapy. Lifestyle changes, including diet and exercise, can also help manage symptoms, reports Wales Online.
Some research suggests certain supplements, including vitamins, minerals, and herbs, may help reduce symptoms of depression. However, it’s important to talk to your doctor before starting any new supplement regimen. While some supplements may help, they are not a cure. It’s crucial to continue with any prescribed treatments and consult your doctor if your symptoms worsen or don’t improve.
Seven supplements that could help at a glance
1. Rhodiola
Rhodiola, a herbal supplement, is associated with numerous potential health benefits, including alleviating depressive symptoms and enhancing the body’s ability to cope with stress. It may help by decreasing the excessive activity of the hypothalamic-pituitary-adrenocortical (HPA) axis, the main stress response system, and influencing neurotransmitter receptors and molecular networks in the brain. Studies have shown that adults with depression who took rhodiola daily for six or 12 weeks experienced significant decreases in depressive symptoms.
2. Saffron
Saffron, a vibrant spice, contains antioxidant compounds such as crocin and crocetin and has shown potential as a natural treatment for depression. Research suggests saffron may enhance serotonin levels in the brain, which uplifts mood. Studies have found that saffron can reduce the severity of depression and may be as effective as antidepressant medication in decreasing symptoms of depression.
3. Omega-3s
Omega-3 fats are essential fats that must be obtained from your diet. Research indicates that omega-3 supplements could potentially alleviate symptoms of depression in some individuals. A review from 2020 involving 910 individuals with Major Depressive Disorder (MDD) revealed that omega-3 supplements outperformed placebos in alleviating depressive symptoms. Experts recommend an omega-3 supplement that provides at least 1,000 mg of eicosapentaenoic acid (EPA).
4. Vitamin D
Vitamin D plays multiple crucial roles in the body, and many individuals, including those with depression, often lack adequate levels. Studies indicate that individuals with depression are prone to having insufficient levels of vitamin D, and those with the lowest levels typically experience more severe depressive symptoms. It’s unclear whether vitamin D supplements are only beneficial for people with a deficiency.
5. B Vitamins
B vitamins, such as folate, B12, and B6, are vital for maintaining brain function and regulating mood. They play a crucial role in the production and control of mood-affecting chemicals in the brain, like serotonin, gamma-aminobutyric acid (GABA), and dopamine. Research indicates that a lack of vitamin B12 and folate could heighten the likelihood of experiencing depression. A B-complex supplement that includes all eight B vitamins might provide potential benefits for individuals with depression.
6. Zinc
Zinc helps maintain brain health and regulates neurotransmitter pathways. It also possesses antioxidant and anti-inflammatory properties. Research has shown that a lack of zinc is closely associated with a higher chance of experiencing depression and more severe symptoms. A study from 2020 found that taking zinc supplements led to a notable decrease in symptom severity among individuals with depression.
7. Magnesium
Magnesium could potentially help individuals struggling with depression. Many people who suffer from depression have low levels of magnesium. Studies indicate that taking magnesium supplements could help alleviate symptoms of depression. A lack of magnesium in your diet has also been linked to a greater likelihood of developing depression, especially in younger adults.
Depression is a serious condition, but with the right treatment and support, it is manageable. If you or someone you know is struggling with depression, seek help from a healthcare professional.
