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Post-traumatic stress disorder, or PTSD, is a well-known challenge people face, but that doesn’t stop the condition from feeling incredibly isolating for those struggling to recover. In the United States, 1 out of every 20 adults suffers from the effects of PTSD each year. While talk therapy and prescribed medications are the most common official treatments for it, those looking for a little less intervention might want to talk to their doctor about taking PTSD supplements as an alternative.
Herbal supplements for trauma recovery aren’t a cure, but they may be able to assist in managing some of the long term effects trauma has on the body. The easing of these symptoms can reduce some of the burden on the individual, allowing them some space and a clearer mind to heal.
Key Supplements for Managing PTSD Symptoms
Whether you’re looking for natural remedies for PTSD or simply want something to assist with other treatments you’re going through, supplements can be a good option. It’s important to work with a medical care provider to ensure the supplements you choose to take are safe for you and to help you monitor your progress to see if they’re actually helping.
Because PTSD is rooted in your brain’s response to a traumatic event, most PTSD supplements focus on improving brain health. This can be done through options that help boost your mood and energy levels, support brain function and improve sleep.
Additional supplements can be found to ease some of the physical symptoms that come with PTSD, such as those that aid in digestion, ease aching joints or reduce inflammation. It’s important to note that some studies suggest PTSD severity can be impacted by nutrient deficiencies. Taking the time to run tests to find out your levels before starting supplements is a good idea to ensure you catch anything too low that could be contributing to PTSD symptoms.
Some supplements that might be helpful for PTSD include:
- Omega-3 fish oil. Shown to reduce inflammation and heart rate
- Vitamin D. Aids in testosterone production and can have a preventive effect against PTSD
- Antioxidants (e.g., zinc, vitamin C, vitamin E). Improves vascular dysfunction and memory impairment
- Magnesium. Lowers inflammation caused by deficiencies
- Folate. Reverses depression caused by deficiencies
- Vitamin B. Assists in brain and nerve function, improves fatigue, boosts mood and improves memory and concentration
- Phosphatidylserine (PS). Helps with neurotransmitter activity like dopamine and aids in cognitive function
- N-acetylcysteine (NAC). Reduces cravings for addictive substances, lowers depression rates and eases overall PTSD symptoms
- Melatonin. Aids in sleep regulation
- Passionflower. Works as a muscle relaxant
- GABA. Promotes calmness and relaxation
- Calcium. Can improve fatigue, anxiety, depression and heart palpitations caused by deficiencies
Research and Evidence Supporting PTSD Supplements
There have been many studies over the years to learn the connections between PTSD symptoms and nutrient deficiencies or additional supplementation. In many cases, the results showed promise in alleviating specific areas of the PTSD experience.
Scientists from Bar-Ilan University conducted a study that identified DNA methylation differences in animals that developed PTSD-like behavior and those that didn’t when exposed to trauma. Those susceptible to PTSD displayed a reduction in methylation. Diving deeper, the researchers identified a particular group of genes affected by this that’s controlled by the retinoic acid receptor, a receptor activated by vitamin A. Administering vitamin A with S-adenosylmethionine was found to reverse PTSD-like behaviors in animals. This supports the importance of vitamins in improving brain functions related to PTSD.
Vitamin D deficiency was frequently found to be a culprit with those who suffered from PTSD, making it one of the best supplements for trauma. In fact, the link was so prevalent that it was suggested efforts be made to optimize vitamin D levels in soldiers in the military. The link between vitamin D and testosterone production was largely blamed for this issue, along with the overall inflammation a vitamin D deficiency can cause.
Phosphatidylserine, or PS, supplements have been shown in studies to reduce cortisol levels and lower feelings of anxiety and irritability. The added benefits of sleep promotion and improved memory and cognitive function make it a one-stop shop for many people who suffer from PTSD.
Guidelines for Choosing and Using Supplements for PTSD
PTSD involves a complex variety of symptoms that can vary from person to person. For this reason, vitamin and mineral support for PTSD should be tailored to your specific needs. Before you start any supplements, schedule an appointment with your doctor to discuss your choice of treatment options and to request testing to identify anything you might be deficient in. Nutrient deficiency has been linked to many PTSD symptoms, and some have even been linked to a higher potential to get PTSD in the first place.
Once you get the all clear from your doctor and have your test results back, start your supplement journey with what you need to restore any deficiencies. Your doctor can guide you on how much it will take to achieve the right balance and may even be able to tell you how long it will take to find relief. Once you have these vitamins in your lineup, it’s time to take a look at your symptoms.
Start by tackling the symptoms that have the greatest negative impact in your life. If increased irritability is jeopardizing your relationships, it might be good to start with a supplement that can help elevate your mood or promote a calmer approach to things. If insomnia is making you crazy, something like melatonin to provide a little natural assistance might do the trick to help you get the sleep you need.
The point is to address the symptoms you need resolved the most so you can get some relief quickly and feel inspired to continue your journey. Adding only one supplement at a time is also important to make sure you don’t react poorly to something you’ve taken and have no way of knowing which supplement was the problem.
If you’re suffering from PTSD and looking for relief, contact us at FHE Health so our experienced and compassionate staff can help you figure out your options. We’ll listen to your experience and develop a treatment plan that balances your unique needs with any critical concerns you might have. Our mental health team is standing by to help you heal from your experience so you can look forward to the bright future that lies ahead of you.
