Top 5 Supplements To Treat Depression




Depression is one of the most common mood disorders out there, and definitely one of the most common mood disorders I’ve seen in practice. Anti-depressants can work amazing for many individuals, however, no medication comes without side effects and side effects are the number one reason that medications fail from my experience. For that reason, for those with mild depression who need a slight boost and don’t want to go straight to a prescription medication, a supplement can be perfect.

As always, I recommend lifestyle factors first when it comes to dealing with depression, most notably exercise because exercise gives you energy and releases feel good hormones. There are other supplements out there that may also help with depression, however, I ONLY recommend supplements that have a very low risk of side effects and very low risk for interactions with other medications. That being said, it is still important to consult with your primary care provider before starting any new supplement and definitely no new supplements if you are breastfeeding or pregnant.

Below lists the top supplements to help decrease depression:




1.  5-HTP

How it works: Boosts serotonin in the brain which is the main neurotransmitter involved with regulating mood.

Dose: 100 mg up to three times daily as 5-Hydroxytryptophan 

How to take: Before a meal(s)



2. SAM-E

How it works: Boosts serotonin and dopamine in the brain which are key neurotransmitters that regulate mood and increase feelings of happiness.

Dose: 400-1600 mg as S-adenosylmethionine

How to take: Daily 




3. L-tyrosine

How it works: Increases the neurotransmitters dopamine and norepinephrine in the brain which help to boost feelings of happiness and increase focus.

Dose: 500 mg one to four times daily as L-tyrosine

How to take: With a meal




4. Vitamin B6

How it works: This vitamin helps your body to make serotonin, the main neurotransmitter involved with regulating mood.

Dose: 2.5+ mg daily as pyridoxal-5-phosphate

How to take: Daily



5. Vitamin D

How it works: Low vitamin D is strongly linked to depression. Read more about this here.

Dose: 2,000 IU daily as Vitamin D3

How to take: with a fatty meal



References

  1. http://www.epocrates.com/
  2. https://examine.com/supplements/5-htp/
  3. https://www.mayoclinic.org/drugs-supplements-same/art-20364924
  4. https://examine.com/supplements/l-tyrosine/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/




About the author: Sarah-Kate Rems is an Ivy-league trained Board-Certified Family Nurse Practitioner licensed in California with an expertise in preventative healthcare. She considers nutrition and exercise to be the basis of well-being and is a strong advocate for daily physical activity and maintaining a healthy diet. Sarah-Kate is also a co-founder of The Mindful Tech Lab

Follow Sarah-Kate on YouTube!

 

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