Depression Supplements Guide

Benefits: Essential for brain health, mood regulation, and reducing neuroinflammation. Studies show lower levels in individuals with depression. May enhance antidepressant effectiveness. DHA is crucial for brain cell structure.

Dosage (Example): Typically 1-2 grams of combined EPA+DHA daily, with a higher ratio of EPA to DHA often recommended for mood. Consult a doctor for personalized dosage.

Potential Side Effects: Fishy aftertaste, gastrointestinal upset, loose stools. High doses may increase bleeding risk, especially with blood thinners. Mania has been reported in some people with bipolar disorder.

Source: BetterHelp, PalmerLakeRecovery, Harvard Health, Mayo Clinic

Benefits: Crucial for nerve function, neurotransmitter regulation (like GABA), and stress response. May promote relaxation, improve sleep, and help regulate cortisol levels. Deficiency linked to major depression.

Dosage (Example): 200-400 mg daily, depending on form (e.g., glycinate, citrate, threonate for brain penetration). Consult a doctor.

Potential Side Effects: Diarrhea (especially magnesium oxide), nausea, abdominal cramping. Can interact with some medications (e.g., antibiotics, diuretics).

Source: BetterHelp, PalmerLakeRecovery, Brightside Health

Benefits: May boost cognitive function, regulate serotonin metabolism, and reduce inflammation. Deficiency is common (over one billion adults worldwide) and linked to increased depression risk and sleep problems. The brain has receptors for vitamin D in areas involved in depression.

Dosage (Example): 600-2000 IU daily for maintenance; higher doses (e.g., 5000 IU+) for deficiencies, under medical supervision. Consult a doctor for blood test and personalized dosage.

Potential Side Effects: Generally safe at recommended doses. High doses can lead to toxicity (hypercalcemia) with symptoms like nausea, vomiting, weakness, and kidney problems.

Source: BetterHelp, PalmerLakeRecovery, Harvard Health, Brightside Health

Benefits: Popular herbal remedy, may be effective for mild to moderate depression by affecting serotonin and noradrenaline. Often combined with folic acid. Some studies suggest it can be as effective as prescription medications for mild depression.

Dosage (Example): Typically 300 mg three times daily of standardized extract (0.3% hypericin). Consult a doctor.

CRITICAL WARNING: St. John's Wort interacts with numerous medications, including antidepressants (SSRIs, SNRIs), birth control pills, blood thinners (e.g., warfarin), chemotherapy, HIV/AIDS medicines, and medicines to prevent organ rejection. Can cause serious side effects like serotonin syndrome when combined with antidepressants. May also trigger mania in people with bipolar disorder. MUST consult a doctor before use and avoid self-medicating, especially if on other medications.

Source: BetterHelp, Mayo Clinic, Harvard Health

Benefits: May improve symptoms of depression. One study found 30 mg/day as effective as fluoxetine for mild to moderate depression. It may influence neurotransmitters like serotonin.

Dosage (Example): Typically 30 mg per day of standardized extract. Consult a doctor.

Potential Side Effects: Upset stomach, vomiting, headache. Higher doses can cause bleeding problems and are dangerous during pregnancy. May interact with other medicines. More study is needed on its long-term effectiveness and safety.

Source: BetterHelp, Mayo Clinic

Benefits: Essential for brain function, energy production, and neurotransmitter synthesis (serotonin, dopamine, melatonin). Deficiencies in B6, B9 (folate), and B12 are linked to increased depression risk, fatigue, and cognitive difficulties. Folate and B12 help break down homocysteine, high levels of which are associated with depression.

Dosage (Example): Varies by specific B vitamin. A B-complex supplement provides a balanced intake. For B12 deficiency, 1000-2000 mcg daily may be recommended. For folate, methylfolate is often preferred. Consult a doctor for blood tests and personalized dosage.

Potential Side Effects: Generally safe at recommended doses. High doses of certain B vitamins (e.g., B6) can cause neuropathy.

Source: BetterHelp, PalmerLakeRecovery, Brightside Health, Harvard Health