This study estimates that in 792 million in 2017 lived with a mental health disorder. This is slightly more than one in ten people globally (10.7%), according to research. Although countless medications are available, some have severe side effects while others don’t work for some patients. Many people appreciate supplements with regards to the physical boost they offer, but we rarely recognize their mental health benefits. Studies suggest that the deficiency of some nutrients might contribute to the development of mental disorders. Therefore, it is evident that taking the right supplements can boost your mental health considerably
1. Omega-3 fatty acids
The supplement is one of those that you can’t get enough of. They occur naturally and are most abundant in cold-water fish like sardines and salmon. If you cannot access fish, you may obtain the nutrient from fish oil capsules. Check if they have both DHA and EPA. Omega-3 fatty acids are best for major depression and bipolar depression. You may also use them to enhance the efficacy of antidepressants. Omega-3 supplements act as stand-alone treatments for people that are concerned with the side effects of anti-depressants like pregnant ladies and seniors. The recommended dose is that you consume fish at least twice a week. If you opt for the supplement capsules, take one to two milligrams in a day.
2. St. John’s wort
It is a popular supplement that is extracted from a plant known as Hypericum perforatum that is native to Europe, Northern Africa and Western Asia. St. John’s wort is known to help manage depression. The chemistry behind the natural supplement is that it increases the amount of serotonin in the body. Serotonin is a feel-good brain chemical that is often low in individuals with depression. So far, a lot of research has been done on the plant extract, and there is evidence that it helps handle mild depression. However, further studies on how St. John’s wort interacts with medication like chemotherapy, blood thinners and birth control pills is required. Consult a doctor before resulting to St. John’s wort for your mental health condition.
The supplement is extracted from the gnarled root of the Asian or American ginseng plant. Chinese medicine practitioners have been using the extract for thousands of years to improve mental clarity, reduce the effects of stress and boost energy. That is why ginseng is associated with enhancing some depression symptoms like low energy and lack of motivation. Research on the specific mode of action is underway. Therefore, you should consult with your doctor first. Also, be mindful what supplements you buy because some vendors are dishonest.
4. Folic acid
It is the synthetic form of folate, which is a B vitamin found in citrus fruits, leafy vegetables, beans and other cereals. Folic acid is a vitamin supplement or a prescription medication suitable for depression. When taken together with anti-depressants, it improves depression symptoms, particularly in women. Federal guidelines recommend that adults take 400 micrograms of folic acid, while women in the childbearing age should consume 800 micrograms per day. Note that folic acid supplements cannot be used as stand-alone depression treatments. Also, you shouldn’t take more than 100 micrograms of folic acid per day.
Its full name is 5-hydroxytryptophan. The supplement helps in regulating serotonin in the brain, which is usually low in depression patients. Serotonin is a neurotransmitter that impacts a person’s mood. 5-HTP has been through an array of animal studies to investigate its potential as an anti-depressant. Our product Mood & Sleep Support (5-HTP) increases serotonin levels in your body, which may improve symptoms of depression, especially when used in combination with other antidepressant substances or medications.
It is a natural supplement that has been found to regulate cardiac rhythms in the body like the sleep/wake cycle. Because of melatonin’s positive impact on sleep conditions, it is used to improve the quality of sleep in people with chronic depression, schizophrenia and seasonal affective disorder. The supplement may also serve as an alternative to insomnia drug, especially for the elderly and children. A dose of 0.25 milligrams in a day is enough to improve sleep. When taking the supplement, start with low doses because taking too much may result in confusion or daytime sleepiness.
Lavender is available as an essential oil. People use it for relaxation, reducing mood disturbances and dealing with depression. Several reviews have proven that lavender oil has the potential for improving sleep, which is a common issue in most mental health patients. Its effect on anxiety is yet to be fully proven. However, studies on how this essential oil can assist depression patients are promising. You can use lavender to complement your regular medication.