Undoubtedly, depression is probably the most common mental illness; millions of people worldwide are victims of it. Pills and psychotherapy are the first lines of treatment for depression; however, most people are actively seeking a more natural way to have healthy minds. Several users on forums like Reddit share experiences in managing their depression and at times even suggest what to apply. We look at the best supplements to treat depression as recommended by users on Reddit. From here, we can identify a much healthier holistic attitude that just may succeed for one’s mood and well-being at the beginning of the next year: 2024.
What is Depression?
This is the preliminary move in coming to understand what depression is all about. Depression is not sadness; it is an illness that makes life difficult, taking on a tendency to shift the way that you approach everyday problems. There are stated symptoms such as persistent feelings of sadness or a loss of interest in activities enjoyed or once wished for, changes in appetite or sleep, and some feelings of hopelessness, helplessness, or worthlessness. Despite the excellent professional help in the forms of medication and therapy available for combating depression, there is still a large number of people who seek more ways to become naturally good-tempered.
Why supplements?
Although supplements aren’t a cure for depression, many assume they at least complement normal treatments. Natural supplements might help balance neurotransmitters like serotonin and dopamine, which are generally imbalanced in depressed patients. Users of Reddit share personal experiences on supplements, some positive and some negative outcome cases, which help the reader before they take up alternative solutions.
1. Omega-3 Fatty Acids
Omega 3 fatty acids are probably the most recommended supplement for depression on Reddit, as it is a healthy fat found in fish oil and flaxseed that is important to proper brain function with an anti-inflammatory effect. For over half a century, scientists have been able to identify the benefits of omega 3’s on heart health; however, researchers now believe they might also have a beneficial effect on depression symptoms as well.
How it works: Omega-3s help create serotonin, the neurotransmitter of a “good feeling” in the brain. Many people swear they are in a better mood when taking daily fish oil supplements as part of a good diet.
Dosage: Most studies suggest 1,000 to 2,000 milligrams of omega-3s per day. It’s always best to work with a healthcare provider to see what will work best for you.
2.Vitamin D
Vitamin D is also referred to as the “sunshine vitamin,” and it’s one of the most commonly talked about theories on the subject of depression on Reddit. Most depressed people lack enough vitamin D, especially in regions that have little sunlight. Vitamin D is linked with mood regulation and can have a curative effect when given to a patient with depression.
How it works: It is believed that Vitamin D increases the serotonin level in the brain. Thousands of Redditors began on Vitamin D, citing a mood improvement, especially during those winter months when daylight is in its lowest pool.
Dosage: Typically the recommended standard dose of the supplement is 1,000 to 4,000 IU daily. You might need to have some blood work done before you start the supplement so you understand your levels.
3.St. John’s Wort
St. John’s Wort is a highly regarded herb with a long history of use for treating depression and anxiety. Reddit users frequently discuss it as one of the most popular herbal supplements for depression, with many claiming it has effectively reduced their symptoms.
What it does: St. John’s Wort increases the availability of serotonin and dopamine neurotransmitters. But beware, however, as it does interact with drugs-particularly interaction with anti-depression drugs.
Dosage: Most people use 300 mg of St. John’s Wort two or three times a day. Consult a health professional before using this supplement, especially if you are on prescription medication already.
4.Magnesium
One of the minerals that accounts for over 300 biochemical reactions within the body, one of which is mood-altering reactions, is magnesium. Many users of Reddit claim magnesium supplements as part of the strategy for handling depression.
How it helps: Magnesium reduces cortisol release and stress; these impact mood and anxiety. It facilitates the production of serotonin. In most people, depressed individuals generally show a magnesium deficiency that worsens symptoms.
Dosage: Most users take 200 to 400 mg of magnesium daily. The best time to take it is at night since it helps in soothing relaxation and sleep.
5.Ashwagandha
Ashwagandha is an adaptogen, in reality. This herb helps manage the body’s stress levels effectively.
People are using Reddit and find this supplement helpful in controlling their depression. Many experience very good times after the supplement use.
How does it work: Ashwagandha lowered the levels of cortisol and could generally improve one’s potential for stress resilience. Since it reduces stress, it can help alleviate symptoms, especially in cases of anxiety-related depression.
Dosage: A standardized oral extract in the dosage of 300 to 500 mg a day is taken once or twice a day. As any supplement can interact with medications, patients already on other treatments should consult a medical practitioner before commencing therapy.
6.B Vitamins
Vitamin B6, B9 (folate), and B12 play a crucial role in healthy brain function. Deficiencies in these vitamins link to depression. Reddit users frequently recommend taking B vitamin supplements several times a week to stabilize mood.
How they work: They are involved in the synthesis of neurotransmitters such as serotonin and dopamine. These are some of the reasons why many users of B-complex supplements experience improvement in energy, mood, or mental clarity.
Dosage: A general B-complex supplement can be enough for a daily dosage, although a physician may prescribe a separate supplement of B12 or folate in certain cases of deficiencies.
7.5-HTP (5-Hydroxytryptophan)
Reddit users often mention 5-HTP as a natural supplement for depression. It acts as a precursor to serotonin, potentially boosting mood by increasing serotonin production in the brain.
How it helps: Because serotonin levels are typically lowered in the depressed, 5-HTP will supplement the level. Numerous persons on Reddit said that it helps diminish the symptoms of depression without the adverse effects of anti-depressants.
Dose: The common dose is between 100 to 300 mg a day, taken in divided dosages. Since this supplement has interactions with anti-depressants, for one who is already on the said drug, their doctors should authorize its intake first.
8.SAM-e
SAMe is the endogenous chemical in the body that indeed plays a role in mood, but it’s far from the overhyped supplement. Many Reddit users mention SAMe as a solution when other treatments for depression have failed.
How does it work: SAM-e increases the production of neurotransmitters, such as serotonin and dopamine. Studies have already established that SAM-e is the equivalent of standard antidepressant drugs for mild to moderate depression.
Dosage: The range for the typical dosing is 400 to 1,600 mg daily. Start low and titrate upward in a monitored setting with a health professional.
Conclusion
Depression is a complex illness, and no single approach works for everyone. However, most Reddit users report finding significant relief from various natural supplements.
According to Reddit users, the best supplements for depression include omega-3s, vitamin D, St. John’s Wort, magnesium, and many others that may help as adjuncts to more traditional treatments such as psychotherapy or pharmacotherapy. Of course, you will want to include supplements in your routine after a consultation with a doctor afterward.
Depression is always unique for a given person: what works with someone else may not necessarily work with you. Still, that right approach with some trial and error may work well, and you may come out to find that these natural solutions can be very valuable in your mental health toolkit during 2024