The depression it is a mental health condition that affects dozens of millions of adults around the worldalthough it is believed that the figure could be much higher given a lack of diagnosis or failure to seek treatment.

Besides the fact that it has different classifications, they usually share characteristics such as sadness, irritable mood, feeling empty, and cognitive changes affecting the functioning:

Depressive disorders are often treated with medications and psychotherapy. Also, significant lifestyle changes, such as diet and certain supplements.

In this line, there are numerous investigations that prove it vitamins, minerals, herbs and other compounds Specific medications may provide additional benefits for improving symptoms of depression.

Of course, when in doubt, you always should consult your doctor firstlisted below are herbs and supplements to consider to benefit people with depression.

Herbs for Depression: Rhodiola

Rhodiola is an herb linked to a variety of potential health benefits when taken in supplement form. They include reduced depressive symptoms and an improved stress response.

It has the ability to improve nerve cell communication and reduce hypothalamic-pituitary-adrenal (HPA) axis hyperactivity, spreads Health line.

Studies show it can account for improvements by influencing the Neurotransmitter receptors and molecular networkswhich can have a beneficial effect on mood.

Additionally, other research claims that together with saffron it significantly reduced symptoms of depression and anxiety in adults with mild to moderate depression after six weeks.

Saffron

Saffron is a brightly colored spice rich in compounds antioxidants, including the carotenoids crocin and crocetin.

Studies suggest that it increases levels of the neurotransmitter serotonin which improves mood in the brain. While it is not known exactly how this process works, it is believed that saffron inhibits the reuptake of serotoninkeeping it in the brain longer.

It’s worth clarifying that the scientists acknowledge they need larger studies with longer follow-up periods to better assess their ability.

Supplements for the treatment of depression: Vitamin D

The vitamin D it is a key nutrient in terms of essential functions. But many people don’t have sufficient levels of this vitamin, including people with depression.

In this case, research shows that people with depression are more likely to be low or deficient in vitamin D.

It may also fight depression through several mechanisms, including reducing inflammation, regulating mood, and protecting against neurocognitive dysfunction.

Vitamin B12 and folate

The B vitamins play an important role in function neurological and regulatory Humor. They are required for the production and regulation of neurotransmitters such as serotonin, gamma-aminobutyric acid (GABA) and dopamine.

Research shows that taking supplements vitamin B12 and folate may help reduce symptoms of depression in some populations.

In the case of folate, it helps treat children and adults with a genetic mutation that affects metabolism.

And there is evidence that vitamin B12 supplements minimize symptoms of depression in people with major depressive disorder when taken with antidepressant medications.

Vitamins B6 and a form of vitamin B3 called nicotinamide add to the list.

omega-3 fatty acids

The omega-3 fats (nuts, oily fish, and greens) are essential, which means you need to get them from your diet.

A 2020 analysis of randomized control trials of 638 women found that omega-3 fatty acid supplements significantly improved depressive symptoms in pregnant and postpartum women.

Omega-3 supplements are generally well toleratedand a healthy addition to the diet if it lacks oily fish.

NAC (N-acetylcysteine)

nac it is a precursor of the amino acids L-cysteine ​​and glutathione, specifies the health portal.

The glutathione It is considered one of the body’s most important antioxidants and is vital for regulating inflammation and protecting cells from oxidative damage.

On the other hand, they mention, NAC could enhance neurotransmitter dysregulation in those with psychiatric conditions.

Dysregulation of neurotransmitters such as dopamine and glutamate it can be associated with mood disorders and schizophrenia, among other conditions.

Zinc

The zinc it is a crucial mineral for brain health and the regulation of neurotransmitter pathways. It also has antioxidant and anti-inflammatory properties.

Zinc deficiency is strongly linked to an increased risk of depression and the severity of its symptoms.

A review including four randomized control trials found that when participants took zinc supplements alongside their antidepressant medications, they experienced a significant reduction of symptoms.

S-adenosylmethionine (SAMe)

S-adenosylmethionine (SAMe) is a compound that contains sulfur which shows promise in treating this condition.

It occurs naturally in the body and plays a key role in brain functioning.

According to another test, when used alone or with antidepressant medications, it improves symptoms of depression in people with major depressive disorder. Daily doses ranged from 200 to 3,200 mg, they note.

San Juan grass

The San Juan grass It is another of the examples with benefits in the face of mild or moderate depression.

However, the supplement has not been shown to be effective for treating severe depression.

It has a potential to interact with commonly used drugs. But it is essential to emphasize this it can interact severely with some antidepressant medicationsleading to life-threatening side effects, he says Health line.

Magnesium

Magnesium deficiency is common among people with depression, and research indicates that taking these supplements helps a lot.

A randomized study of 126 people with mild to moderate depression found that taking 248 mg of magnesium per day for 6 weekssignificantly improved symptoms of depression compared with placebo.

creatine

The creatine is an organic acid It plays an important role in maintaining brain energy, among other functions.

According to experts, altered brain energy levels are also thought to be involved in the development of depression.

Supplementing with 2 to 10 grams of creatine per day may reduce symptoms in people with major depressive disorder, the site concludes, always noting Do everything under the supervision of a professional.