Welcome to Adoración Linares' blog. Today we're going to talk about some supplements that help improve depression.
What is depression?
Depression is a mood disorder that affects a very high percentage of the population. In Spain, 9.3% of women and 4% of men suffer from depression. That is, the prevalence is much higher in women. However, it is believed that the actual figure is much higher, since many people with depression do not seek treatment for various reasons.
There is a classification system for depressive disorders, which share common symptoms such as sadness, irritability, feelings of emptiness, sleep disturbances, and cognitive changes that affect normal brain function. The types defined in this classification are:
- major depressive disorder (MDD)
- persistent depressive disorder (dysthymia)
- other specified or unspecified depressive disorder.
If we consider the etiology, we distinguish between premenstrual dysphoric disorder, depressive disorder due to another illness, and depressive disorder induced by substances or drugs.
Depressive disorders are treated with medication and psychotherapy. Lifestyle changes, including dietary improvements and the use of certain supplements, can also help people with depression. For example, research shows that certain vitamins, minerals, herbs, and other compounds can be particularly effective in improving the symptoms of depression.
This article lists several supplements that help improve depression.
Supplements that help improve depression
1. Omega-3 fatty acids. These are essential fats, meaning you must obtain them from your diet. Some studies show they may help treat depression. Generally, they are well-tolerated and a healthy addition to your diet if you lack fatty fish.
2. NAC (N-acetylcysteine). It is a precursor to the amino acids L-cysteine and glutathione. Glutathione is considered one of the body's most important antioxidants and is crucial for regulating inflammation and protecting cells against oxidative damage. Taking NAC has been shown to offer several health benefits, including increasing glutathione levels in the body. Research shows that people with depression are more likely to have higher levels of inflammatory cytokines such as C-reactive protein, interleukin-6, and tumor necrosis factor-alpha. Taking NAC may help reduce inflammation. It may also improve neurotransmitter dysregulation in people with psychiatric disorders.
3. Saffron. Saffron is a brightly colored spice packed with antioxidant compounds, including the carotenoids crocin and crocetin. Interestingly, saffron has shown promise as a natural treatment for depression.
4. Vitamin D. Vitamin D is a critical nutrient that plays numerous essential roles in the body, including, boosts the body's immunity. Unfortunately, many people don't have sufficient levels of vitamin D, including those with depression. Vitamin D can combat depression through several mechanisms, including reducing inflammation, regulating mood, and protecting against neurocognitive dysfunction.
5. Rhodiola (Rhodiola rosea). Rhodiola is an herb linked to a variety of potential health benefits when taken as a supplement. These include reducing depressive symptoms and improving the stress response, which can help your body adapt to stressful situations. It may exert antidepressant effects through its ability to improve communication between nerve cells and reduce overactivity of the hypothalamic-pituitary-adrenocortical axis. The HPA axis is a complex system that regulates the body's stress response.
6. B vitamins. B vitamins play an important role in neurological function and mood regulation. B vitamins, including folate, B12, and B6, are necessary for the production and regulation of neurotransmitters such as serotonin, gamma-aminobutyric acid (GABA), and dopamine. For example, folate supplementation can reduce symptoms of treatment-resistant depression in children and adults with a genetic mutation that affects folate metabolism. Vitamin B12 supplementation has also been shown to reduce depressive symptoms in people with multiple depressive disorder when used alongside antidepressant medication. A 2020 review similarly suggested that taking vitamin B12 supplements early may delay the onset of depression and enhance the effects of antidepressant medications.
7. Zinc. Zinc is a fundamental mineral for brain health and for the regulation of neurotransmission pathways, as it has antioxidant and anti-inflammatory properties.
Other supplements that may help fight it
Research shows that the following may benefit people with depression.
- S-Adenosylmethionine (SAMe). SAMe is a sulfur-containing compound that has shown promise in the treatment of depression. It occurs naturally in the body and plays an important role in brain function.
- St. John's wort. St. John's wort has shown promise as a suitable supplement for inclusion in treatments to reduce symptoms in people with depression. A 2016 review of 35 studies found that St. John's wort treatment reduced symptoms in people with mild to moderate depression. However, the supplement has not been proven effective in treating severe depression. Like many other herbs, St. John's wort has the potential to interact with commonly used medications. Importantly, St. John's wort can interact severely with some antidepressant medications, so it should always be taken under medical supervision.
- Magnesium. It's an important mineral that can benefit people with depression. Magnesium deficiency is common among people with depression, and research shows that supplementation can reduce depressive symptoms.
- Creatine. Creatine is an organic acid that plays an important role in maintaining brain energy, among other functions. Altered brain energy levels are believed to be involved in the development of depression.
I hope this article about supplements that help improve depression has been helpful. We'll be back soon with more articles on nutrition, health, and wellness.
If you have any questions, please contact me. See you soon!
