Feeling depressed from time to time is a normal part of life. However, when emotions like hopelessness and despair persist, you may be dealing with depression. Depression makes it difficult to function and enjoy life as before. Just getting through the day can feel overwhelming. But no matter how desperate you feel, you can improve.
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 usually involves a combination of medication and psychotherapy. Lifestyle changes, including diet and exercise, can also help manage symptoms, according to reports. Wales online.
Some research suggests that certain supplements, including vitamins, minerals, and herbs, may help reduce symptoms of depression. However, it is important to talk to your doctor before starting any new supplement regimen. While some supplements can help, they are not a cure. It is essential to continue with the prescribed treatments and consult your doctor if symptoms worsen or do not improve.
Seven supplements that could help at a glance
1. Rhodiola
Rhodiola, an herbal supplement, is associated with numerous potential health benefits, including alleviating depressive symptoms and improving the body’s ability to cope with stress. It may help decrease excessive activity of the hypothalamic-pituitary-adrenocortical (HPA) axis, the primary stress response system, and influence neurotransmitter receptors and molecular networks in the brain. Studies have shown that adults with depression who took rhodiola daily for six to twelve weeks experienced significant reductions in depressive symptoms.
2. saffron
A vibrant spice, saffron contains antioxidant compounds such as crocin and crocetin and has shown potential as a natural treatment for depression. Research suggests that saffron may improve serotonin levels in the brain, which improves mood. Studies have found that saffron can reduce the severity of depression and may be as effective as antidepressant medications in decreasing symptoms of depression.
3. Omega-3
Omega-3 fats are essential fats that must be obtained from the diet. Research indicates that omega-3 supplements could potentially alleviate symptoms of depression in some people. A 2020 review involving 910 people with major depressive disorder (MDD) found 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 people, including those with depression, often lack adequate levels. Studies indicate that people with depression are likely to have insufficient levels of vitamin D, and those with the lowest levels often experience more severe depressive symptoms. It is 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, such as serotonin, gamma-aminobutyric acid (GABA), and dopamine. Research indicates that a lack of vitamin B12 and folic acid may increase the likelihood of depression. A B complex supplement that includes all eight B vitamins could provide potential benefits to people with depression.
6. Zinc
Zinc helps maintain brain health and regulates neurotransmitter pathways. It also has antioxidant and anti-inflammatory properties. Research has shown that a lack of zinc is closely linked to a higher likelihood of depression and more severe symptoms. A 2020 study found that taking zinc supplements led to a notable decrease in symptom severity among people with depression.
7. magnesium
Magnesium could potentially help people struggling with depression. Many people who suffer from depression have low magnesium levels. Studies indicate that taking magnesium supplements may help relieve symptoms of depression. A lack of magnesium in the diet has also been linked to a higher chance 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 health professional.