Feeling low or dealing with restless, anxious thoughts? Anxiety and depression are common experiences and you are not alone. Did you know that botanical medicines and nutraceuticals can offer relief from mental health struggles for some? Natural medicines are a superb ally for stepping into a calmer, brighter future. 1
Top Three Supplements for Depression
Depression is often described as losing interest in the activities or hobbies that you once found joy in. Depression can feel like sadness or a heavy despondency. Whether you are going through a rough patch in life, feel the pull of seasonal depression, or can’t fully explain why you feel what you are feeling, nature has options for you. Here are the top three supplements for lifting your mood:
St. John’s Wort
Also known as Hypericum perforatum, St. John’s Wort is a shrub that boasts sunny yellow flowers. This plant often blooms on the birthday of John the Baptist, hence its name. The medicinal properties are found in the flowers, stems, and leaves. Research on this plant has isolated many of the benefits to several active compounds including hypericin and hyperforin.
St. John’s Wort has attracted the attention of many research studies in the scientific literature. In 2017, a meta-analysis of 27 individual studies concluded that St. John’s Wort is as effective as SSRI medications, the standard of care, for treating depression. 2 Please note that the benefits of St. John’s Wort are not a suggestion to discontinue any SSRI medication you may currently be taking, and this medication may interact with others, so please be sure to check with a physician prior to beginning any supplementation.
Fish Oil
Rich in omega-3 fatty acids, fish oil supplements have gained attention for their potential benefits in the field of mental health. The brain is comprised mostly of fatty tissue, and fish oil is anti-inflammatory, potentially relieving depression through the inflammation-based theory of depression.3 Researchers have found higher inflammatory markers in depressed individuals, adding evidence to the theory of this subtype of depression.4
Vitamin D
If you live in a part of the world with long cloudy seasons, you might benefit from vitamin D. Vitamin D is synthesized in the skin upon exposure to UVB light. Vitamin D can also be absorbed through the consumption of certain foods. Serotonin, the “happy” neurotransmitter, is synthesized in the brain by an enzyme called tryptophan hydroxylase 2. This enzyme is activated by vitamin D, illustrating the link between this important vitamin and positive mood.5
Top Three Supplements for Anxiety
Anxiety can be a subtle unease or restlessness in the body accompanied by anxious thoughts. Anxiety can also snowball into panic attacks and heart palpitations.6 Regardless of the severity of anxiety, natural medicines can possibly take the edge off. 7
Lavender Oil
Lavender is not just a soothing herb for aromatherapy, it can also be taken internally. Silexan, a German standardized extract of lavender oil, has been in use for over 20 years and was the subject of over 50 research studies. Silexan has been shown to be superior to placebo in relieving anxiety.8 An added benefit of Silexan is that it has been shown to benefit accompanying depression.9 Lavender may also be used as a tea and essential oil. As with all new supplements, please check in with your care team prior to beginning any new regimen.
L-Theanine
An extract of green tea, L-theanine is an amino acid with calming properties. L-theanine is an example of a nutraceutical type of supplement. A nutraceutical is defined as an extract of a food.
L-Theanine acts on a neurotransmitter receptor called GABA. GABA is a calming and relaxing neurotransmitter, therefore the effect of stimulating these receptors is a reduction in anxiety and panic.10 An additional benefit of L-theanine is that it can help induce sleep, making it an option for anxiety that causes sleeplessness.11
Kava Kava
Prepared from the botanical Piper methysticum, Kava has been consumed by many cultures for centuries. In the South Pacific, it is used ceremonially. The therapeutic kava drink is made from the root system of the plant. Research has isolated bioactive compounds called kavalactones which are responsible for the soothing effect of Piper methysticum. Similar to L-Theanine, Kava also acts on GABA receptors to calm anxiety.12
Give yourself the gift of natural mental health support with the herbs and nutraceuticals mentioned above. Always consult with your naturopathic doctor before initiating any new supplements, as certain medications or conditions may not interact well with the supplements mentioned above. Feel free to share this article with friends or loved ones you think may benefit from natural mood support- someone may thank you for it!
Please note that the above suggestions are not meant to treat severe feelings of depression. If you think that you are experiencing a mood disorder, a professional assessment and medication may be the best option for you. Additionally, if you are having thoughts of harming yourself or others, please seek immediate medical attention. Speak to a healthcare practitioner to determine what course of treatment is right for you.
