5 useful food supplements to improve symptoms of depression

Depression is a common mental illness that is estimated to affect 5% of adults worldwide. However, because many depressed people do not seek treatment for a variety of reasons, the true number is likely to be higher. Depression is characterized by feelings of sadness, irritability, and a sense of emptiness that can affect daily functioning.

BingMag.com 5 useful food supplements to improve symptoms of depression

Depression is a common mental illness that is estimated to affect 5% of adults worldwide. However, because many depressed people do not seek treatment for a variety of reasons, the true number is likely to be higher. Depression is characterized by feelings of sadness, irritability, and a sense of emptiness that can affect daily functioning.

Depression is treated with medication and psychotherapy. Lifestyle modifications, such as dietary changes and nutritional supplements, may also help people recover and reduce the likelihood of disease recurrence. For example, research has shown that certain vitamins, minerals, herbs, and other compounds have significant benefits in improving symptoms of depression. In today's BingMag article, we look at the relationship between nutritional supplements and depression and examine their safety and effectiveness. Stay with us.

For whom are nutritional supplements useful?

For a long time, dozens of supplements containing vitamins, minerals, antioxidants and medicinal plants have been marketed to treat depression. Although supplements alone cannot completely cure depression, some of them are helpful when used alongside other treatments.

The effectiveness of a supplement depends on a wide range of factors, such as age, gender, race, and health status. has it. Additionally, when using a supplement to treat depression, you should be aware that the effectiveness of natural methods often becomes apparent later than the drugs prescribed by a doctor. When using supplements as part of your treatment plan, consultation with a mental health professional is essential.

The following people benefit most from taking supplements to treat depression:

People with Suffering from nutrient deficiencies

Excessive supplementation is not recommended, but deficiencies in vitamin B12, folate (vitamin B9), magnesium, and zinc (zinc) seem to worsen depressive symptoms and reduce the effectiveness of medications. decreases. Additionally, it has been shown that correcting vitamin D deficiency is essential for overall health and may help treat depression. Therefore, if you are deficient in a particular nutrient, it is important to treat it.

People who use certain antidepressants

Some supplements, including folate, Omega-3 and vitamin D are useful in combination with antidepressants. Because dietary supplements can interact with some medications, consult your doctor before taking them.

People who don't respond well to medications

BingMag.com 5 useful food supplements to improve symptoms of depression

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

People with mild symptoms

Evidence suggests that certain supplements may be more beneficial for people with mild symptoms.

Who should not use Use dietary supplements?

The best way to make sure that using supplements is right for you is to consult your doctor. Since herbs and other supplements are not regulated as much as drugs, all people should always be cautious. However, there are certain people who should avoid or be more cautious about certain supplements:

People with moderate to severe depression

People whose depression If they have moderate to severe symptoms, they should definitely see a mental health professional. Although it may seem more economical to use a supplement, these products cannot cure the symptoms of this disease alone.

People who use other drugs

If due to various diseases If you are taking medications, especially HIV medications, cancer medications, blood thinners, birth control medications, and Parkinson's medications, avoid self-administered supplements.

Pregnant or breastfeeding women

In general, the effect Herbal supplements have not been well studied in pregnant and breastfeeding women. Although it's safe (and recommended) to take vitamin and mineral supplements during pregnancy, it's always best to check with your doctor before taking them.

Which supplements help treat symptoms of depression?

The use of nutritional supplements is very popular among people, as most people are looking for more natural ways to manage their ailments. By examining patients with depression, researchers found that taking the following supplements can help control their symptoms:

1. Omega-3 Fatty Acid

Omega-3 is an essential fatty acid, meaning the body cannot make it and you must get it from your diet. Studies have shown that omega-3 supplements help reduce symptoms of depression in some people. For example, a review of 910 patients with major depressive disorder (MDD) found that Omega-3 supplements are superior to placebo in reducing depressive symptoms, and supplements with a higher dose are more effective than supplements with a lower dose.

In another study, it was found that supplements in which the ratio of eicosapentaenoic acid (eicosapentaenoic acid) EPA) to docosahexaenoic acid (DHA), are more suitable for treating depressive symptoms. EPA and DHA are two types of omega-3 fatty acids, both of which are found in seafood. Vitamin D

BingMag.com 5 useful food supplements to improve symptoms of depression

Vitamin D is a vital nutrient that has many essential roles in the body. However, many people, including those with depression, do not have enough vitamin D. Research shows that people with depression are more likely to be low in this vitamin. Depressed people have lower levels of vitamin D than the general population, and depressive symptoms are more common in those with the lowest vitamin D levels.

Vitamin D can reduce the risk of depression through various mechanisms. including by controlling inflammation, regulating mood, and protecting you from neurocognitive dysfunction. Several studies on people with depression have shown that vitamin D supplementation can significantly improve depression symptoms, quality of life, and disease severity.

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3. Vitamins of group B

Vitamins of group B 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 such as serotonin, gamma-aminobutyric acid (GABA), and dopamine.

Old research has shown that vitamin B12 deficiency and Folate increases the risk of depression, and supplementation with this nutrient may help reduce depressive symptoms in certain populations. Also, an old study showed that injecting vitamin B12 is useful for people with major depressive disorder who use antidepressants.

In some new studies, it has been observed that taking vitamin B12 supplements can trigger depression. delay and improve the effects of antidepressants. Vitamin B6, in combination with other nutrients, including tryptophan and vitamin B3, has also been shown to help reduce symptoms of depression.

Because different types of B vitamins are beneficial for depressed people, supplementing with B A complex that contains all eight B vitamins is considered a better choice.

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4. Zinc (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 the severity of its symptoms. One study found that zinc supplementation significantly reduced symptom scores in people with depression. In addition, researchers reviewed five different studies and concluded that this mineral supplement can be useful for reducing depression symptoms in people who take antidepressants.

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5. Magnesium

BingMag.com 5 useful food supplements to improve symptoms of depression

Magnesium is an important mineral that can be beneficial for people with depression. Magnesium deficiency is common among depressed people, and research has shown that taking magnesium supplements can help reduce symptoms of depression. In a study of 126 people with mild to moderate depression, taking 248 mg of magnesium per day for 6 weeks significantly improved symptoms compared to a placebo. In addition, it has been found that very low magnesium intake is associated with an increased risk of depression, especially among young people.>

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

Although some Dietary supplements are helpful in reducing symptoms of depression, but they may not be safe or appropriate for everyone. Some supplements interact with medications, including antidepressants. That's why we recommend talking to your doctor about new supplements. After consulting with the doctor, it is time to buy a food supplement, and to choose the right option, you should consider the following:

  • Form and dosage: Swallowing some Supplement forms, such as softgels, are more convenient. If you forget the time to take supplements or because of the use of various medications, you prefer to take supplements less often, it is better to go for products that should be taken only once a day.
  • Ingredients: Be sure to read supplement labels carefully, especially if you have special dietary preferences or needs (for example, food allergies). Some people may also prefer to avoid supplements that contain additives such as artificial colors and preservatives.
  • Cost: Supplements They have different prices. So it's important to compare product costs, especially if you're on a tight budget.

Your body will eliminate excess amounts of water-soluble vitamins (such as B vitamins). Therefore, it is unlikely that you will get too much of these vitamins. But fat-soluble vitamins such as vitamin D are stored in fat tissues, and excessive consumption of them can be dangerous.

Although the maximum permissible amount of omega-3 consumption has not been determined, high doses of this supplement may be associated with some Anticoagulants (such as warfarin) interfere.

When should we see a mental health professional?

BingMag.com 5 useful food supplements to improve symptoms of depression

Everyone gets sad and feels down sometimes. However, depression is quite different from low mood. Depression is associated with constant sadness and makes you lose interest in things you once enjoyed. Be sure to seek professional treatment if you experience symptoms of depression, especially if depression has interfered with your daily activities or made you think about suicide.

Final Word

Depression is a common mental illness. Millions of people around the world suffer from it. Depression is usually treated with medication and psychotherapy, but some people may want to try other safe methods, such as changing their diet or taking supplements, to reduce their symptoms.

Although supplements can help control depression symptoms, But they cannot cure it alone or replace standard treatment methods. The supplements introduced in this article are useful for people with mild depression. But if you are suffering from a certain disease, you are using a certain medicine or you are pregnant or breastfeeding, you should consult your doctor before taking them.

This article is only for education and information. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

Sources: verywellmind, healthline

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