From Sadness to Strength
Depression can be treated in various uses through administering anti-depressant medication and talking therapies such as Cognitive Behavior Therapy (CBT), counseling, art therapy and psychotherapy. These treatments aren’t top of the list for everyone, and many people turn to natural supplements to support their fight against depression. Here’s how natural supplements can help in the battle against depression and the best ones available.
What is Depression?
Depression is a mental illness that affects approximately 17.3 million American adults or about 7.1% of the US population aged 18 and older yearly. In addition, 1.9 million children have been diagnosed with depressive disorders in the United States.
Although predominantly a mental illness, depression can have a deleterious impact on physical health, with those showing symptoms of depression 64% more likely to develop heart disease.
Most people diagnosed with depression will experience mild depressive symptoms including, but not limited to:
- Low mood.
- Loss of appetite or overeating.
- Disrupted sleep patterns.
- Extreme fatigue.
- Uncontrollable anxiety.
In extreme circumstances, depression can lead to thoughts of self-harm and even suicide. When this occurs, the sufferer needs to seek immediate medical intervention.
How can Natural Supplements Help Depression?
It’s important to understand that natural remedies for depression are not a replacement for medical treatment and therapies. However, for some people, naturally occurring herbal and dietary supplements can work well in easing some of the underlying symptoms of depression.
Some people experiencing low mood and mild depressive symptoms may not want to turn to anti-depressants to treat their symptoms. Prescriptions can be costly alongside potential side effects and concerns that the treatment may be ongoing over a lengthy period.
Many supplements can boost some of the naturally occurring substances in the body that are needed for effective mood management and healthy cognition. For example, Omega-3 occurs naturally in oily fish and is readily marketed as a natural “brain-boosting” supplement. Finding the right supplement can be beneficial in easing some symptoms of depression.
However, much more clinical testing is required to understand the effectiveness of natural supplements on depression. Therefore it is always worth speaking with a medical professional before taking any natural supplements to ensure you’re not likely to suffer any unwanted side effects.
What Natural Supplements can be Effective in Helping Depressive Symptoms?
These are some of the supplements that are commonly marketed as easing some of the symptoms of depression.
Omega 3
Research has been done on the effectiveness of EPA in Omega 3 fish oils, with evidence supporting the use of EPA alongside antidepressants to help boost mood. Omega 3 can be found naturally in foods such as cold-water fish, flaxseed, flax oil and walnuts.
In addition to boosting mood and cognition, Omega 3 fatty acids have been found to potentially aid heart health. It is generally considered safe, although the natural supplement may have a fishy taste that some may not enjoy. If you’re already taking medication, get medical advice before taking Omega 3, especially in high doses, as it can sometimes react adversely with medication.
Saffron
There is some evidence to suggest that taking saffron extract orally with or without antidepressants may have an effective impact on the symptoms of mild to moderate depression, with studies finding that saffron was more effective than a placebo and at least as effective as therapeutic doses of imipramine and fluoxetine, leading antidepressants. (2)
St John’s Wort
The Food and Drug Administration in the USA has not approved the use of St John’s Wort to treat depression, but it is available as a dietary supplement over the counter. Studies have found that St John’s Wort may help treat mild depression (3), although not at a consistent level or in treating major depression.
St John’s Wort has been found to interfere with several prescription medicines, and combining it with certain antidepressants could lead to an overwhelming, potentially life-threatening increase in serotonin levels.
SAMe
This dietary supplement is a synthetically created replica of a naturally occurring chemical called S-adenosylmethionine, shortened to SAMe. The FDA has not approved SAMe as a treatment for depression, with more research needed to determine the effectiveness of SAMe in treating depression.
Clinical trials have found that SAMe was more effective than placebo in three studies on people with major depressive disorder. (4) However, the trials conducted so far have been small but produced encouraging results based on SAMe used as monotherapy or in conjunction with antidepressants.
Other Forms of Natural Treatment for Depression
There is some evidence available to suggest that several natural supplements create symptoms of depression without providing overwhelming evidence that they are effective treatments for depression.
Other ways of helping to ease mild depressive symptoms are available through leading a healthy lifestyle. Regular exercise helps release serotonin, the brain’s “feel-good” chemical while getting into healthy patterns with diet and sleep patterns are also effective ways of easing depressive symptoms.