Using depression supplements for mild to moderate depression can help to alleviate symptoms and help to restore a feeling of well being and good health, without resorting to heavy antidepressants or other medications.
There are almost 20 million people a year who suffer from some form of depression, and many do not seek help or when they do, they succumb to mind enhancing drugs which can cause unwanted side effects. Some, however, have found effective relief by taking one or more of the most effective supplements for depression that have been proven to work.
Top 4 Supplements for Depression
Here are some of the most effective supplements for the condition that include vitamins, herbs or combination natural remedies for depression.
1. St. John’s Wort – This herb has been around for many years and has been the subject of medical studies, most notably in
Europe, where it is used extensively for a natural treatment for depressive disorders. In Germany, it is regarded as highly effecive in treating the symptoms of depression and has little to no side effects for most people.
A typical dosage for treating depressive disorders is 300 mg three times a day of standardized St. Johns Wort extract. It can be found in health food stores, online supplement stores and in many conventional drug stores.
2. Rhodiola Rosea – This is a newer herb that was not introduced into the U.S. until the past few years, although it has been used in Russia and other parts of the world for many decades.
In fact, this particular herb was provided to agents by the KGB, to reduce anxiety and stress levels. It became more widely known after the Cold War ended and more information emerged about this Russian medicine. Extensive studies as well as plenty of anecdotal evidence has been conducted to prove that the herb has minimal to no side effects.
There are other documented benefits to using Rhodiola, such as memory improvement, cardiovascular support and some studies indicate that it may help to prevent cancer.
A common dosage for those with depression and anxiety symptoms, is 680 mg. a day of standardized Rhodiola extract.
3. Omega-3 fatty acids or fish oil supplements – Research has shown that people who experience depressive disorders have a low level of EPA fatty acids in their body. Adding Omega-3 fatty acids through foods such as fish or adding fish oil supplements helps to raise levels in the body and can help to combat symptoms such as sleeplessness and moodiness.
Dr. Joseph Hibbeln, a researcher with the National Institutes of Alcohol Abuse and Alcoholism in Bethesda, Md., indicated in his study that there is a connection between lower rates of depression in countries where fish is a big part of the daily diet. In countries where fish was not a common food item, the rates of depression were much higher.
According to Dr. Hibbeln, a person should get 650 mg. a day of Omega-3 fatty acids. You can get the recommended amount through fish oil supplements or by eating fish every other day. There are no significant side effects, except for mild indigestion in some people. This can be alleviated by taking a supplement after a meal and starting with a lower dose, then gradally increasing dosage until maximum levels are reached.
4. Vitamin B12 – Vitamin B12 has long been touted as an important vitamin for cognitive function and mood enhancement, along with folate and vitamin B6.
This nutrient is found in foods such as milk, fish, eggs, poultry and meat, however, many people find that they simply cannot eat enough foods to supply the amount they need or that their bodies do not absorb enough of this nutrient as it passes through they body. A vitamin B12 supplement and other B vitamins can easily fill this nutritional gap and may help with depressive symptoms.
The recommended dosage to treat depression is 300 to 5000 micrograms a day. Also, a good vitamin B complex supplement may be a good option. If you are on other medication, be sure to discuss taking Vitamin B12 and other B vitamins with your doctor to make sure there are not interactions.
There are other supplements sometimes used for the condition that include vitamin C, as well as minerals such as calcium, magnesium, iron, zinc, potassium and manganese.
When adding nutritional support to your daily diet, it’s usually best to try one product at a time so that any benefits or side effects can easily be detected.
Also, it’s wise to get the advice of your health care professional, for help in deciding which natural supplements for depression is best for you.