The Best Vitamins, Minerals and Herbs to Fight Depression
Healthy body, healthy mind
Healthy body, healthy mind
The secret to long-lasting mental health is a strong body. The mind does better when your body is in good health.
My journey with depression and anxiety has led me to try some tactics that seemed extreme at the time but made total sense in retrospect. Balancing nutrition in both body and mind is a strong defense against depression and anxiety. Both diet and exercise are required to achieve a healthy body and mind. Eating the right foods strengthens the body and makes it easier for the mind to fight the battles in the war against depression. Physical activity is also important. Even just a daily walk with do wonders.
In this article, we will discuss some vitamins and herbs that I have found helpful. You notice a difference within a few days, but the larger benefit can take a few weeks depending on your metabolism and genetic makeup (I.e., everyone is different). As always, I hope this information helps you.
Vitamin and mineral deficiencies have been associated with depression in some cases, but there is no evidence that taking supplements can cure depression. However, these vitamins and minerals will help the long-term fight and (at least in my case) improve your overall quality of life. Below is a list of vitamins and minerals that I take regularly and have been studied for their potential to improve depression symptoms. This is not suggested as a cure, but taking these will help and make it easier to battle depression.
Vitamin B12 is a water-soluble vitamin that plays a key role in the normal functioning of the brain and nervous system. It is also involved in producing red blood cells and helpful DNA. Low levels of Vitamin B12 have been linked to depression in many clinical studies. It is critical to have correct levels of B12 in your system. I cannot state this enough. If nothing else, start taking some B12.
Here is the B12 I use:
Folate is a water-soluble vitamin that helps the body produce and maintain new cells. It is important for proper brain function and has been shown to play a role in mental health, including depression. This one takes a bit longer before you notice the benefits, but it is totally worth it!
Here is the B9 I use:
Omega-3 fatty acids are a type of polyunsaturated fat found in fatty fish, such as salmon, and some plant-based sources. They are important for brain health and function, and low levels have been associated with depression and other mental health conditions. Think of Omega-3 as fuel for your brain.
Here is the Omega-3 I use (no fish burps):
Vitamin D is a fat-soluble vitamin that is important for bone health and helps the body absorb calcium. It is also involved in immune function and has been linked to mood and mental health, including depression. Low levels of Vitamin D have been associated with depression in some studies.
Here is the vitamin D I use:
It is worth noting again that these vitamins and minerals can be important for overall health, but they should not be used as a substitute for established treatments for depression, such as therapy and/or medication. If you are experiencing symptoms of depression, it is important to speak with a mental health professional.
Herbs have been used for centuries to treat various mental health conditions, including depression. However, it is important to note that while some herbs may have beneficial effects, they should not be used as a substitute for established treatments such as therapy, medication, or a combination of both. However, herbs can supercharge your resilience and help you fight the war against depression.
Side Note: I will not discuss cannabis in this blog. My experience was negative (just made my symptoms worse). I prefer to discuss options that I found helpful. That said, I have a few friends that found cannabis helpful. As always, to each their own. Zero judgment.
Here are some herbs that I found helpful and still take on a regular basis:
St. John’s wort (sounds like a Skyrim herb) is an herbal supplement commonly used for depression. While some studies suggest that it may be helpful for mild to moderate depression, more research is needed to fully understand its effects and potential side effects. Personally, I had zero side effects, but lots of positive benefits.
Here is the St. John’s Wort I use:
Ashwagandha is an herbal remedy used in traditional Ayurvedic medicine to help manage stress and anxiety. Some preliminary research suggests it may also have potential as a treatment for depression. This one also helps with sleep.
Here is the Ashwagandha I use:
This herb was new to me, but I am so glad I found it! SAM-e (S-adenosylmethionine) is a naturally occurring molecule in the body involved in the synthesis of neurotransmitters, including serotonin and dopamine. Some studies suggest that supplementation with SAM-e may be effective in improving symptoms of depression, but more research is needed to confirm these findings.
Here is the SAM-e I use:
Ahh, good ole Lavendar, nature‘s chill herb. Lavender is an herb that is commonly used for its relaxing properties and its potential to help with anxiety and stress. Some preliminary research also suggests it may have potential as a treatment for depression, but more research is needed to confirm these findings. This one also helps with sleep.
Here is the Lavender I use:
It is important to keep in mind that herbal remedies can interact with other medications and may cause side effects, so it is always best to consult with a healthcare provider before taking any new supplement. I did not have any issues with any of the vitamins, minerals, or herbs on my list, but better safe than sorry. B12 is a no-brainer, just do it! Then, if you are nervous, ease into the other suggestions.
Did I miss any? If you have found success with a vitamin, mineral, or herb that is not on my list, please leave your suggestions in the comments. I am sure there are more options, and I would love to find more natural ways to fight depression!
As always, thank you for stopping by and I really hope you find success!
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