Depression is a mood disorder that causes one to have
a persistent feeling of sadness and loss of interest. It affects how you feel,
behave, think and can lead to a number of emotional and physical
problems. Although medication and counseling are conventional ways to
treat it, some herbs and supplements can also help.
But what causes depression, you may ask.
While the causes of depression are not exactly known, it can occur for a variety of reasons. Some people experience depression due to past abuse, some because of certain medication, genetics, conflict, and others because of death or loss, major life events, and other personal problems.
Whatever the reason may be, here are a few herbs and supplements that can help fight it.
Vitamin D
Yes, good old vitamin D. The body produces this vitamin as a
response to the sun’s exposure but unfortunately, many people don’t have
sufficient vitamin D levels. This includes people suffering from depression.
Vitamin D can fight depression by reducing inflammation,
regulating mood, and protecting against neurocognitive dysfunction.
A 2020 research in people with depression — who
were deficient in vitamin D — showed that after receiving a single injection of
300,000 IU of vitamin D along with their usual treatment, depressive symptoms,
quality of life, and illness severity were greatly improved.
Consuming fatty fish, cereals, soy milk, orange juice and
egg yolks can provide you with vitamin D.
Omega-3 fatty acids
Omega-3 fatty acids are essential fats, which means you
absolutely need them in your diet. A study has
however shown that omega-3 supplements may help treat depression.
Another study involving
638 women found that omega-3 fatty acid supplements significantly improved
depressive symptoms in pregnant and postpartum women.
Because the body tolerates them so well, omega-3 fatty acid supplements
may serve as a treatment option for patients like the elderly, and pregnant
women who are worried about the side effects of antidepressants.
More research is however needed, as other studies have observed mixed results.
Foods rich in omega-3 fatty acids include certain types of
fish and other seafood (especially cold-water fatty fish, such as salmon,
mackerel, tuna, herring, and sardines), nuts and seeds (such as flaxseed, chia
seeds, and walnuts) and plant oils (such as flaxseed oil, soybean oil, and
canola oil).
SAMe
SAMe (S-adenosyl-L-methionine) is a substance produced in
the body that boosts the production of the neurotransmitters serotonin,
norepinephrine, and dopamine — which may be low in patients with depression.
SAMe supplements may help restore levels to normal.
A 2020 review of
eight studies found that when used alone or with antidepressant medications,
SAMe improved depressive symptoms in people with major depressive disorder. The
daily doses range from 200–3,200 mg, while the treatment time ranges from 2–12
weeks.
Folate
Folate, also known as vitamin B₉ and folacin, is vital for
brain functioning. It is said to break down homocysteine, an amino acid, which
in turn helps generate SAMe. Several studies have observed a link between
depression and folate deficiency.
A study suggested that folic acid — the manufactured
form of folate sold as supplements — may be effective in reducing depressive
symptoms. According to the study, doses between 7.5mg to 15mg daily are
considered safe for most patients.
Lavender
Lavender oil is a popular essential oil typically used for
reducing anxiety and mood disturbances.
A 2013
review of various studies suggested that lavender may help in
reducing anxiety and improving sleep.
Although studies show mixed results in its use to treat
depression, its effectiveness as a treatment for ongoing depression has little
high-quality evidence.
St. John’s wort
St. John’s wort is a popular herb with yellow flowers that
has been used for centuries to help with mental health problems.
Although study results are mixed, the supplement is still a
popular option for treating depression in Europe according to the National Institutes of Health.
Rhodiola
Rhodiola is a herb which when taken in as a supplement,
reduces depressive symptoms, and improves stress response, which can help your
body adapt to stressful situations.
A study has
shown that supplementing with Rhodiola can help those suffering from
depression.
Through its ability to enhance nerve cell communication and
reduce the overactivity of the hypothalamic-pituitary-adrenocortical (HPA)
axis, Rhodiola may have similar effects as antidepressants.
If you think you may have depression, first consult with a
mental health professional, like a psychiatrist, or reach out to your primary
care provider before trying out any of these supplements and herbs.
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