natural antidepressants
Depression is a mood disorder that affects more than 17 million adults in the world annually, as many people with depression do not seek treatment for various reasons, and among the most important five classifications of depressive disorders, which share characteristics such as sadness, irritability, feeling of emptiness, and cognitive changes that affect their mood Performance, and classifications of depressive disorder:
- Major depressive disorder (MDD).
- Mood disorder.
- Persistent depressive disorder.
- Premenstrual dysphoric disorder.
- A depressive disorder caused by another medical condition.
Depressive disorders are treated with medication and psychotherapy, but lifestyle modifications, including making dietary changes and taking certain nutritional supplements, may also help people with depression, for example. Research shows that certain vitamins, minerals, herbs, and other compounds may be especially effective in improving depression. Symptoms of depression, which are the so-called natural antidepressants.
Natural antidepressants and their most important sources.
Natural antidepressants include SAM-e, omega-3 fatty acids, and many others. If someone thinks they have symptoms of depression, they can try natural antidepressants first. If you can't solve the problem, they should go to a psychiatrist. Examples of natural antidepressants include:
Omega 3 fatty acids.
Omega-3 fats are essential fats, and some studies have shown that omega-3 supplements may help treat depression. Researchers concluded that omega-3 formulations containing 60% or more EPA at a dose of 1 gram or less per day were more effective in treating depression. But as a rule, omega-3 supplements are good and a healthy food supplement.
NAC (N-acetylcysteine .)
NAC is a precursor to the amino acids L-cysteine and Glutathione. Glutathione is one of the most important antioxidants in the body and is essential for regulating inflammation and protecting cells from oxidation. Taking NAC has been shown to offer many health benefits, including boosting glutathione levels in the body.
Some research has shown that people with depression are more likely to have higher levels of inflammatory cytokines such as C-reactive protein and interleukin-6, taking NAC may help reduce inflammation and relieve symptoms of depression, and NAC may improve neurotransmitter dysregulation in people with mental disorders. Doses of 2 to 2.4 grams per day help treat mental disorders such as depression.
saffron
Saffron is a brightly colored spice packed with antioxidant compounds, including carotenoids, kerosene, and quercetin. Interestingly, saffron has shown promising results as a natural treatment for depression. Some studies have noted that it increases levels of the brain-boosting neurotransmitter serotonin. The review found that supplementation with Saffron has been similarly effective in reducing symptoms of depression as antidepressant medication.
zinc
Zinc is an important mineral for brain health and the regulation of neurotransmitter pathways. It also has antioxidant and anti-inflammatory properties. A deficiency of zinc in the body is closely associated with an increased risk of depression and the severity of depressive symptoms.
S-Adenosylmethionine (SAMe)
The same is a sulfur-containing compound naturally found in the body that plays important role in how the brain works. A 2020 review of 8 studies found that SAMe when used alone or with antidepressant medications, improves symptoms of depression in people with MDD.
magnesium
Magnesium is an important mineral that may benefit people with depression. Magnesium deficiency is common among people with depression, and research shows that taking it may reduce symptoms of depression. A randomized study of 126 people with mild to moderate depression found that taking 248 mg of magnesium daily for 6 weeks significantly improved symptoms of depression.
creatine
Creatine is an organic acid that plays an important role in maintaining brain energy. Among other functions, altered energy levels in the brain are thought to have a role in the development of depression. Some studies suggest that taking 2-10 grams of creatine per day may reduce symptoms in people. People with MDD.
antidepressant vitamin
Vitamin D
Vitamin D is an important nutrient that plays many essential roles in the body, but many people do not have adequate levels of vitamin D, including people with depression. Research suggests that people with depression are more likely to be low or deficient in vitamin D. Vitamin D may fight depression through several mechanisms, including reducing inflammation, regulating mood, and protecting against neurological dysfunction.
B vitamins
B vitamins, such as folic acid, B12, and B6, play important roles in neurological function and mood regulation. These vitamins are essential for the production and regulation of neurotransmitters such as serotonin and gamma-aminobutyric acid (GABA). Research shows that a deficiency in vitamin B12 and folic acid may increase the risk of depression. Taking these nutrients may help reduce symptoms of depression. Supplementation with vitamin B12 has also been shown to reduce depressive symptoms in people with the major depressive disorder when used with antidepressant medications.
Quick tips to beat depression with natural antidepressants:
For many people with depression, prescription medications can be great, but there are many ways to counteract some symptoms of depression that don't involve prescription medications, such as:
- Getting enough sleep: The relationship between sleep and depression can be complex. Not only is lack of sleep thought to contribute to depression, but depression may then cause poor sleep quality. Give yourself time to relax before going to bed. Avoid stressful thoughts. Go to bed at the same time each night, and set the alarm so that you wake up at the same time each morning.
- Cut back on caffeine: Coffee, tea, soda, and even chocolate are rich in caffeine. It's a good idea to have a small amount of caffeine in the morning, but do not have caffeine after late afternoon so that it does not interfere with sleep.
- Exercise: Half an hour of walking or running daily has been shown to be effective in improving mood and quality of life, because walking in fresh outdoors and the sunlight is especially helpful for people dealing with a special type of depression known as seasonal affective disorder (SAD), while it showed Research shows that regular physical activity can be effective in both preventing and treating depression.
- Stay away from negative thinking: Thinking about good thoughts can help you feel good because thoughts have a direct effect on mood. Cognitive-behavioral therapy (CBT) is one of the most common and effective treatments to use in treating depression, and this type of psychotherapy focuses on identifying patterns of Negative thinking and then replacing them with more positive patterns.
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