Natural Supplements For Depression: Vital Ingredients for a Brighter Mood

Depression is a silent enemy that creeps into the lives of about 20 M adult Americans annually. It is comparable to rust that corrodes the inner lining of a water pipe. Depression slowly bears down on individuals but it is common for them to just ignore it because they have this notion that it is natural for them to feel that way during trying times. But there are some people who know better and seek professional help.

A bowl of your favorite ice cream or blocks of chocolate are not enough to treat depression. There are actually standard procedures that really work to help you with your condition. Just make sure that you take note of your symptoms very well and talk to your doctor about them. Also discuss these natural supplements for depression that may very well further improve your condition:

1. Omega-3

Depression is caused by unstable brain functioning. To achieve the stability that you need, take one of the natural supplements for depression that come from fishes—omega-3 fatty acids. Studies show that people who have ideal allowances of omega-3 fatty acids, experience less depression.  Omega-3 fatty acids also make the conventional anti-depressants work more effectively. You could get your fatty acids from anchovies, sardines, and salmon, which are fishes that live in cold water. They come in extracts but it is much more sanitary if you take them in capsule form. Make sure that you store them properly to prevent them from going bad. Take note that fish oil supplements interact with aspirin or warfarin, so side effects are more likely to be bleeding and indigestion. Remember not to take these supplements two weeks pre- or post-surgery.  It is also best for you to take your fish oil supplements before meals to avoid the fishy after taste.



2. St. John’s Wort

Known as Hypericum perforatum, this herb is one of the natural supplements for depression that cure inadequate sleep, nervousness, worry, and sadness. St. John’s Wort is said to be effective in targeting depression that is mild to moderate. It comes in the form of tea, extracts, tablets, and capsules. Some of the side effects are dry mouth, fatigue, indigestion, increased photosensitivity, and dizziness. It is also not advisable for people diagnosed with HIV, liver disease, and kidney disease, for pregnant or nursing women,  and for children as well.  St. John’s Wort is safe if you when it you take it without other medications. So it would be better to continue this way because it does interact with conventional antidepressants, oral contraceptives, organ rejection drugs, and AIDS/HIV drugs.



3. SAM-e

S-adenosyl-L-mthionine or SAM-e occurs naturally in your body. It is one of the natural supplements for depression that increase dopamine and serotonin levels in your brain. It is more expensive than the other supplements but it is effective against osteoarthritis and depression. Two of the common side effects are constipation and nausea.





4. 5-HTP

5-hydroxytryptophan or 5-HTP is also a naturally occurring substance in the human body that is used in the production of serotonin. This helps in sleeping problems of those diagnosed with depression.






5. Folate

Vitamin B9, folic acid, or folate is one of the natural supplements for depression known to be given to depressed people. You could also get them from fortified grains, beans, fruits, and vegetables. People who are depressed are helped by the conventional antidepressants because they also take folate supplements as well.





6. Magnesium

Part of the known natural supplements for depression is magnesium.  It can be obtained through your diet from green leafy vegetables, nuts, whole grain, and legumes. This element is also needed to produce serotonin.





7. Pyridoxine

Pyridoxine or vitamin B6 is another one of the natural supplements for depression that helps in the production of dopamine and serotonin, which both improve moods. This is usually part of the everyday multivitamins that you take or the healthy foods that you eat.





When you decide to take these natural supplements for depression, you should remember that lifestyle modification is also very important. When it comes to diet, you should lessen your sweets because these make your blood sugar erratic and moods worse. Alcohol and caffeine should also be eliminated because evidently, they also make your moods and sleep patterns crazy. Regular activity is also key in battling depression. Exercise enables the production and release of certain neurotransmitters that improve your mood. Getting enough sunlight also helps brighten your mood. When you don’t get enough sunlight, especially during the winter months, you get very tired, your serotonin levels decrease, and this makes you prone to SAD (seasonal affective disorder). Always talk  to your doctor for proper evaluation and monitoring of your progress.

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