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Vitamins and supplements to fight depression

What are the Most Effective Supplements for Depression?

We review some of the supplements that have proven to be most effective in maintaining a proper biochemical balance in the brain and thus prevent depression.


Many factors can trigger depression , endogenous and exogenous, and are almost always related and interact with each other. That is to say, our biochemical health , and with it also the psychological health , depends on a lot of factors like the way in which our organism works in its totality and also, of course, the habits and customs that we implant in our lives. From what we eat, to what we have inherited genetically, through the electromagnetic waves that live in our home …

But beyond the causes that can trigger a depression , in this article we will focus on reviewing some of the supplements that have proven to be, according to several clinical studies, the most effective contributing to good psychological and emotional health . We are not going to bore you with the results of such studies, since explanations and nomenclatures require some very technical knowledge, but this is a list, by way of a summary, of the supplements that, in consensus, indicate numerous studies and publications. Remember that the information we offer is orientative , and that when in doubt, you should always consult with specialists who perform a personalized diagnosis and treatment:


Omega 3 Fatty Acids Against Depression

Humans can not produce or manufacture Omega 3 fatty acids internally , so it is necessary to ingest them from the diet . This is why they are called essential fatty acids . Clinical studies in the last 10 years have shown a clear relationship between depression and particularly low levels of Omega 3 fatty acids (EPA and DHA) in cell tissue.


As always, the ideal is to obtain them through the diet, but our terribly industrialized system uses manufacturing processes that deprive us, increasingly, of finding in the market products that are truly healthy and rich in nutrients .


Omega3 fatty acids are very sensitive to light, heat and oxygen, so be careful in preserving them and deprive supplements of these factors. The recommended doses in case of depression oscillate around 1000 mg and 2500 mg daily (the average intake of Omega 3 from the diet is about 150 mg).

In addition, Omega 3 fatty acids:


Strengthen the cardiovascular system
They have anti-inflammatory properties
Stimulate the immune system
Favor the proper functioning of the nervous system
Strengthen the health of cell membranes
Helps in asthmatic disorders


Vitamin B6 and B12 for depression

A study published by the American Journal of Clinical Nutrition in 2010, among many others, shows that adults with vitamin B6 and Vitamin B12 deficiencies are at increased risk for depression. In general, all B vitamins are necessary for a good functioning of the nervous system.

Vegetarian people are at risk for vitamin B12 deficiencies, since we can only get them from the animal kingdom. Therefore, it is desirable that if you follow a vegetarian diet , be sure to take vitamin B12 supplements.

The recommended dose of vitamin B6 and vitamin B12 varies depending on age, sex and other criteria. In cases of depression, doses between 1.5 and 2.5 mg per day of vitamin B6 and between 100 and 1000 mcg per day of vitamin B12 are recommended . Remember that for vitamin B12 to be assimilated better, it is convenient to take along with a folic acid supplement (400mcg).

In addition the vitamins of group B, in general:

Contribute to cellular energy metabolism
Favor the proper functioning of the nervous system
Strengthen the digestive and gastrointestinal system
Helps the formation of red blood cells
Contribute to the formation of endogenous fatty acids and proteins
Favor the proper functioning of bone marrow cells


St. John’s Wort (St. John’s Wort) for depression

With regard to this plant, it is one of the most universally used since the beginning of time to treat depression , there are numerous and very diverse studies showing their antidepressant effects absolutely comparable to synthetic drugs for the same purpose, but with many less effects Secondary. In fact, St. John’s wort has a mild incidence of 3% of minor side effects such as insomnia or allergies . However, in some cases of schizophrenia, Alzheimer’s or bipolar disorder can worsen symptoms. It should not be used during pregnancy and it is important to keep in mind that it may interact with other medicines, so when in doubt, always consult with specialists.

The recommended dose ranges from 300 to 600 mg per day .

In addition, the St. John’s wort :

It enhances sleep quality
Stimulates the immune system
It is antitumoral
Digestive system aid
It is indicated in affections of the respiratory system
It has analgesic properties
In the form of external application it is healing and anti-inflammatory


Tryptophan (or 5HTP) for depression

Tryptophan is an essential amino acid that our body can not manufacture and, therefore, we must ingest from the diet. Tryptophan plays a key role in making serotonin , a neurotransmitter related to happiness, calm, pleasure and tranquility. In order to efficiently assimilate tryptophan and that our body can use it, it is necessary in turn to maintain optimum levels of Vitamin B6 and Magnesium . When a person has low levels of tryptophan, he is unable to synthesize other vitamins, can trigger depression, hinder the growth of children, may show vulnerability in the immune system and above all,

The way in which tryptophan is most effective in combating depression and stimulating the production of serotonin is when we take it as a supplement, ie as an isolated amino acid , on an empty stomach, before bed and if possible having had dinner Couple of hours before some type of gluten and without protein. Depending on the therapeutic purpose for which you want to use tryptophan supplement, the usual doses range from 1000 to 4000 mg daily . You can also eat foods high in tryptophan .

In addition, tryptophan:

Helps you  sleep
Delay aging
It is antitumoral
It is necessary for the synthesis of vitamin B3
It has analgesic properties


Vitamin C for depression

Vitamin C supplements work particularly well in cases of bipolar depression. Vitamin C deficiency can lead to chronic fatigue and a feeling of tiredness and sadness . In addition, more and more people are using vitamin C supplements in case of dementia, Alzheimer’s, lack of concentration, or attention deficit. In general, vitamin C helps us to have more strength, more energy and more optimism, in addition to contributing in many physiological processes of the body.

There are some controversies as to whether high doses of vitamin C are harmful. In principle, in a healthy person, the excess of vitamin C is eliminated by the urine , reason why it does not seem to pose any risk for the health. On the other hand, there are authors and scientists who point to vitamin C as one of the main responsible for the cure of cancer when taken in very high doses. However, there are also contradicting publications (in high doses) in case of angioplasty, diabetes or kidney stones . Excess vitamin C may interact with some medications such as estrogens, cancer drugs, HIV, or cholesterol .

The usual doses to promote a good mood range from 500 to 2000 mg daily . However, in case of doubt, we advise as always that you visit a specialist who will indicate a dose appropriate to your particularities.

Keep in mind that vitamin C:

Prevents premature aging
Reduces the risk of cancer
Prevents and treats the common cold
Low blood pressure
Reduces the risk of lung infections
Prevents hardening of the arteries
Improves physical performance
Lowers cholesterol
Prevents acne and other skin diseases

As always, our advice is that either you put yourself in the hands of a professional person and specialist whom you trust fully, or thoroughly investigate what your personal characteristics and the many options that exist to overcome a depression .
Do not forget that a healthy lifestyle that includes a balanced diet , regular and moderate exercise, restful sleep and rest, and a satisfying emotional and emotional life can work miracles.

In addition to providing specific care through supplements , it is important that you review your habits and behaviors, since, as we know, we are complex beings that require complex, non-specific solutions. The important thing is to pamper yourself in the broadest sense of the word: a single pill, a single walk, a single hug … they will not solve anything, but a set of all those things, surely yes. This is called caring for a “self” .

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