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Depression is a mental health disorder that affects people of all ages and from all walks of life. Sometimes, depression is situational, brought on by loss or traumatic events. In other cases, it’s caused by a chemical imbalance in the brain. Here, we discuss some depression supplements commonly used by people to try to self-manage their depression, how effective they are at helping people manage depression and some of the other options available for people struggling with their mental health.
The Search for Solutions to Depression
Depression is a complex issue, and people who are living with depression may experience different symptoms at different levels of intensity. Drug treatments can be effective at treating the most severe symptoms of depression, but around 68% of people don’t respond to first-line antidepressant treatments, and many who do benefit from them still report experiencing unwanted side effects.
Many people are turning to natural remedies for depression, especially if their symptoms are mild. Research into nutritional supplements such as omega-3 for reducing the risk of depression has been promising and could provide an option for people who are struggling with their mental health.
Nutrition isn’t the only thing that can help with depression symptoms. Lifestyle changes are also thought to be helpful for warding off depression in otherwise healthy individuals. Isolation, stress and a sedentary lifestyle can contribute to low mood. Regular exercise can help alleviate the symptoms of depression.
Unfortunately, depression often makes it difficult for people to manage day-to-day self-care tasks, let alone get to a gym or exercise class or cook healthy meals. That’s why pills and supplements that can reduce the symptoms of depression are so desirable.
Popular Supplements for Depression
Because depression can be caused by chemical imbalances, many nutritional supplements could potentially be of benefit to people struggling with depression. Some of the best supplements for mental health include the following.
Vitamin D
There’s evidence to suggest a link between a deficiency in vitamin D and depression. The human body can make its own vitamin D with exposure to sunlight. However, people who don’t get a lot of sunlight, either because they work indoors all day or they live somewhere that doesn’t have a lot of sunny days, can find themselves deficient in this vitamin, and supplementation could help reduce the risk of mood disorders.
Omega-3
Some recent studies have found that long-term supplementation of omega-3 fatty acids could help reduce the risk of depression or even alleviate depressive symptoms. So far, the results aren’t conclusive when it comes to using omega-3 for mood disorders, but these fatty acids are thought to have other health benefits when consumed in moderation, so consuming oily fish and other similar foods could be beneficial in other ways.
Iron
Iron deficiency is common in women of menstrual age as well as vegetarians, vegans and others who follow restrictive diets that don’t contain easily absorbable iron. Low iron levels can lead to several health symptoms, including fatigue and depression-like symptoms. The iron found in red meat is easily absorbed and used by the body. Green, leafy vegetables are also sources of iron. However, this iron is harder for the body to absorb, so those who don’t eat much meat are at greater risk of iron deficiency.
Probiotics and Prebiotics
The impact of our gut flora on our health and the way our diets can influence the balance of microorganisms in our digestive system are not fully understood yet. Our digestive systems contain a complex mix of microorganisms, and those microorganisms can have an impact on our physical and mental health. It’s thought that probiotics and prebiotics may help ease the symptoms of depression.
In one recent study published in Nature, 80% of those who were given probiotic supplements reported improvement in depression symptoms compared to 57% in the placebo group. However, the trial had a relatively small sample size.
Homeopathic Remedies
Another natural remedy that some people benefit from is homeopathy. Homeopathic remedies use minute doses of natural substances that would, in larger amounts, produce the symptoms you’re currently suffering from. Homeopathy is widely considered to be a pseudoscientific system. However, some people do respond to treatment with homeopathic remedies.
Are Depression Supplements Really Effective?
There’s some evidence that nutritional supplements and natural remedies could be beneficial for people with mild depression. However, they shouldn’t be treated as a substitute for help from a medical professional.
Herbal remedies and supplements may be marketed as “natural,” but that doesn’t automatically mean they’re safe for everyone. Some natural remedies, such as Saint-John’s-wort, can interact with prescription medications to cause adverse effects. Supplements such as vitamin D and vitamin B6 can be toxic when taken at very high doses.
Homeopathic remedies contain such minute doses of their “active ingredient” that the substances themselves aren’t considered harmful. However, homeopathy could be harmful if it’s being used as a substitute for other medical treatments, causing someone to delay treatment or diagnosis of a medical condition until their symptoms become severe.
Depression supplements can be beneficial when used wisely, but anyone who’s considering taking a new supplement or changing their treatment plan must speak to their doctor first to ensure the remedies they’re considering trying are safe for them.
Getting Help for Depression
If you’re struggling with depression, know that help is available. Don’t dismiss symptoms of mild depression as being something you have to work through alone. Your struggles may seem insurmountable today, but a better life is possible.
At FHE Health, we offer a variety of programs and therapies for people struggling with anxiety, depression and mood disorders. Our treatment options include individual and group therapies, inpatient care and outpatient programs. We’re here to help you get a proper diagnosis and access the treatment you need to get on the road to recovery.
Take control of your mental health today by talking to one of the skilled, compassionate counselors at FHE Health. Contact us today to learn more about our programs and book a confidential consultation.
