5 Useful Dietary Supplements for Improving Depression Symptoms

Depression is a common mental illness estimated to affect 5% of adults worldwide. However, since many depressed individuals do not seek treatment for various reasons, the actual statistics are likely higher. Depression is characterized by feelings of sadness, hopelessness, and emptiness, which can affect daily functioning.

Depression is treated with medication and psychotherapy. Lifestyle modifications, such as changes in diet and dietary supplement intake, may also help improve individuals' symptoms and reduce the risk of recurrence. For example, research has shown that some vitamins, minerals, plants, and other specific compounds have many benefits in improving depression symptoms. In today's article, we take a look at the relationship between dietary supplements and depression and examine their safety and effectiveness. Stay tuned.

Who can benefit from dietary supplements?

For years, dozens of supplements containing vitamins, minerals, antioxidants, and herbal remedies have been marketed for the treatment of depression. While supplements alone cannot fully treat depression, using some of them alongside other therapeutic methods can be helpful.

The effectiveness of a supplement depends on a wide range of factors such as age, gender, race, and health status. Additionally, when using supplements to treat depression, it should be noted that the effectiveness of natural methods is usually slower than prescription drugs recommended by a doctor. When using a supplement as part of your treatment plan, consulting with a mental health professional is essential.

The following individuals benefit the most from using supplements for depression treatment:

People who suffer from nutrient deficiencies

Overconsumption of dietary supplements is not recommended, but it appears that deficiencies in vitamin B12, folate (vitamin B9), magnesium, and zinc worsen symptoms of depression and reduce the effectiveness of medications. In addition, it has been shown that correcting vitamin D deficiency is essential for overall body health and may help in the treatment of depression. Therefore, if you are suffering from a specific nutrient deficiency, it is important to take action to treat it.

People who use specific antidepressant medications

Some supplements, including folate, omega-3, and vitamin D, are useful in combination with antidepressant medications. Since dietary supplements can interact with some medications, it is important to consult with a physician before taking them.

People who do not respond well to medications

Another group that may benefit from the use of dietary and herbal supplements are those who cannot tolerate or are resistant to standard depression treatments such as psychotherapy or medication.

Individuals with mild symptoms

Evidence suggests that the use of certain specific supplements is more beneficial for individuals with mild symptoms.

Who should not take dietary supplements?

The best way to determine whether taking supplements is suitable for you is to consult a physician. Because the oversight of herbs and other supplements is not as strict as that of drugs, everyone should always be cautious. However, there are certain individuals who should avoid taking certain supplements or be more cautious about them:

Individuals with moderate to severe depression

Individuals with moderate to severe depression should definitely seek the help of a mental health specialist. While using supplements may seem more cost-effective, these products cannot treat the symptoms of this disease alone.

Individuals taking other medications

If you are taking medication for various illnesses, especially HIV drugs, cancer treatment drugs, blood thinners, birth control pills, and Parkinson's drugs, refrain from using supplements without consulting a doctor.

Pregnant or breastfeeding women

In general, the effect of herbal supplements has not been well studied among pregnant and breastfeeding individuals. While using supplements containing vitamins and minerals during pregnancy is safe (and recommended), it is always better to consult with a doctor before using them.

Which supplements can help with the symptoms of depression?

The use of dietary supplements is very popular among people, as most individuals seek more natural methods for managing their illnesses. Researchers have found that the following supplements can help control the symptoms of depression:

1.Omega-3 Fatty Acids

Omega-3 is an essential fatty acid, meaning that the body cannot produce it and it must be obtained through the diet. Studies have shown that omega-3 supplements can help reduce symptoms of depression in some individuals. For example, a study of 910 patients with major depressive disorder (MDD) found that omega-3 supplements were superior to placebo in reducing depressive symptoms, and supplements with higher doses were more effective than those with lower doses.

Another study also found that supplements with a higher ratio of eicosapentaenoic acid (EPA) to docosahexaenoic acid (DHA) were more suitable for treating depression symptoms. EPA and DHA are two types of omega-3 fatty acids found in seafood.

2.Vitamin D

 Vitamin D is a vital nutrient that plays multiple essential roles in the body. However, many people, including those with depression, do not have sufficient levels of vitamin D. Research shows that the likelihood of vitamin D deficiency is higher in people with depression. Depressed individuals have lower levels of vitamin D compared to the general population, and symptoms of depression are more prevalent in those with the lowest levels of vitamin D.

Vitamin D can reduce the risk of depression through various mechanisms, including controlling inflammation, regulating mood, and protecting against neurological and cognitive dysfunction. Several studies on individuals with depression have shown that taking vitamin D supplements can significantly improve depressive symptoms, quality of life, and disease severity.

3.B Vitamins

B vitamins play an important role in brain function and mood regulation. B vitamins, including folate, B12, and B6, are essential for the production and regulation of neurotransmitters (nerve signal transmitters) such as serotonin, gamma-aminobutyric acid (GABA), and dopamine.

Older research has shown that a deficiency in vitamin B12 and folate increases the risk of depression and taking supplements of these nutrients can help reduce symptoms of depression in specific populations. Additionally, an older study demonstrated that injecting vitamin B12 into individuals with major depression who are using antidepressants can be beneficial.

In some newer studies, it has also been observed that taking vitamin B12 supplements can delay the onset of depression and improve the effects of antidepressants. It has also been shown that vitamin B6, in combination with other nutrients such as tryptophan and vitamin B3, can help reduce symptoms of depression.

Since various types of B vitamins are beneficial for individuals with depression, a B complex supplement containing all eight B vitamins is considered a better choice.

4.Zinc

 Zinc is a vital mineral with antioxidant and anti-inflammatory properties that is essential for brain health. Zinc deficiency is associated with an increased risk of depression and its severity. A study showed that zinc supplements significantly reduced symptoms scores in individuals with depression. Additionally, researchers found that supplementing with this mineral can be beneficial for reducing symptoms of depression in people taking antidepressant medications, based on examining five different studies.

5.Magnesium

Magnesium is an important mineral that can be beneficial for individuals with depression. Magnesium deficiency is common among depressed individuals, and research has shown that taking supplements can help reduce depressive symptoms. In a study of 126 individuals with mild to moderate depression, taking 248 milligrams of magnesium per day for 6 weeks significantly improved symptoms compared to a placebo. Additionally, it has been found that even low levels of magnesium consumption are associated with an increased risk of depression, particularly among young people.

How to choose the right dietary supplement for treating depression?

If you have depression and want to try one or more different supplements to see if they improve your symptoms, it is important to ask your doctor for guidance before taking them.

While some dietary supplements may be useful for reducing symptoms of depression, they may not be suitable or safe for everyone. Some supplements can interact with medications, including antidepressants. That's why we recommend talking to your doctor about new supplements. After consulting with your doctor, it's time to buy a dietary supplement, and to choose the right option, you should consider the following factors:

Form and Dosage: Swallowing some supplement forms, such as soft gels (gelatin capsules), is easier. If you forget the timing of supplement intake or prefer to take them less frequently due to using different medications, it is better to go for products that only need to be taken once a day.

Ingredients: Always read the supplement labels carefully, especially if you have special dietary preferences or needs (such as food allergies). Some people may also prefer to avoid supplements that contain additives such as artificial colors and preservatives.

Your body eliminates excess amounts of water-soluble vitamins (such as B vitamins). Therefore, the chances of overdosing on these vitamins are low. However, fat-soluble vitamins like vitamin D are stored in fatty tissues and excessive consumption of them can be dangerous.

Although the maximum allowable intake of omega-3 has not been determined, high doses of this supplement may interact with some blood thinners (such as warfarin).

Final Words:

Depression is a common mental illness that affects millions of people worldwide. Depression usually improves with medication and psychotherapy, but some individuals may want to try other safe methods such as modifying their diet or taking supplements to reduce their symptoms.

Although supplements can help control symptoms of depression, they cannot cure it alone or replace standard treatment methods. The supplements discussed in this article are helpful for individuals with mild depression. However, if you have a specific medical condition, are taking a specific medication, or are pregnant or breastfeeding, you should consult with your doctor before taking them.