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Supplements for Depression (and/or Anxiety)

I’ve written about my personal struggles with Anxiety, and how going Gluten-Free helped me not have panic attacks. 

Someone very close to me has been struggling with severe depression, and I compiled a list of supplements for them, with links to research of why it works. They didn’t want anything that was “woo-woo bullshit” (their words) so I have used peer-reviewed, medical research for all of my sources. I use Vitacost for all of my vitamins and supplements, but feel free to shop at your local market or online retailer.

“No woo-woo bullshit”

DIET AND DEPRESSION

First, I told them to remove Gluten, Corn, and Soy from their diet (they already don’t eat much Dairy or Sugar). I’ve talked extensively about how Gluten consumption can worsen depression and other mood disorders. Corn, Dairy, and Soy (like Gluten) can cause inflammation, which can also mess with your brain. 

Getting a food allergy test, even if you show no other symptoms, can help determine if food allergies are causing your depression.

Fresh fruit and veggies give your body necessary nutrients, and different types of fish, eggs, and meat can also be helpful. 

While alcohol may offer short term relief, it can also make depression and anxiety worse.

VITAMIN D

A while ago, I posted an article to the HelloMaxyne Facebook about the link between Vitamin D and Depression. Some studies claim that over 50% of the population has a Vitamin D deficiency.

Being outside in the desert gives me more than enough Vitamin D through my skin. I use a supplement when it’s cloudy, if I’ve been travelling, or if I’ve been indoors a lot. If you live in a sunnier area, simply go outside between the hours of 11am-2pm without a shirt or get sun on your legs for at least 15-30 minutes. I personally dislike the afternoon sun, and studies have shown it has an increased skin cancer risk.

VITAMIN B

Vitamin B is actually broken down into 8 types; thiamin (b1), riboflavin (b2), niacin (b3), pantothenic acid (b5), b6, biotin (b7), folate (b9), and vitamin b12. Together they make up the Vitamin B-Complex. Each of the different Vitamin Bs can help your body and brain in different ways.

Not getting enough Folate/Folic Acid has been linked to depression, while Niacin can help with manic-depressive episodes and schizophrenia. Having low levels of Vitamin b6 in the blood can double the likelihood that you suffer from depression.

For a Vitamin B-Complex, I take a pill (once a week in the morning) unless I’ve had some sort of food reaction, then I take it twice a week to recover.

Most people have a b12 deficiency, and it can really help people with depression or anxiety. In addition to a full B Vitamin pill, I take this spray daily. I used to take in the morning, but I’ve recently read that taking it in the afternoon can give you energy (instead of having a 2nd or 3rd cup of coffee). I like the spray because even if I have been glutened I will still absorb it in my mouth. 

MAGNESIUM

Magnesium deficiencies occur in up to 75% of Americans. Studies have shown that in cases of severe depression, magnesium supplementation has helped almost as well as antidepressants.

Take your magnesium supplement at night, as it can make you relaxed/sleepy. It can also help with insomnia, night terrors, restless leg syndrome, and muscle cramps.

I used to use a magnesium spray, but then I found research that this may lead to lower absorption levels. So now I went back to taking a Magnesium Supplement Powder, as I take it at night and don’t want to take it in pill form.

ST. JOHN’S WORT or SAMe

IF YOU ARE CURRENTLY TAKING ANY MEDICATIONS, PLEASE CONSULT YOUR DOCTOR - THESE TWO SUPPLEMENTS CAN CAUSE SERIOUS COMPLICATIONS

Studies have shown that taking St. John’s Wort or SAM-e can help depression at the same level of mainstream SSRI drugs (Zoloft, Paxil, etc).

SAMe is better for mild to moderate cases of depression. I take SAMe for joint pain relief and anxiety. 

St. John’s Wort is most effective at short-term depression symptom management, about 6-8 weeks at a time. While I do not take St. John’s Wort, I would recommend it for anyone that has not had any luck with other products.

OTHER THINGS TO TRY

• Up water intake - dehydration can exacerbate symptoms of depression.

• Saffron and Turmeric for their anti-inflammatory properties

• Omega-3 Fatty Acids can also calm inflammation and help the brain

• Zinc can help with mood disorders

• Holy Basil for long-term stress, depression, and/or anxiety

• Exercise has been shown to help alleviate symptoms of depression

• Activities such as meditation, journaling, support groups, and/or a “mental health buddy” can give you more resources and help you manage depression

• Playing with puppies (no, really)