This is a year like no other, and this will be a winter that for many people that will be worse than any other. The darkness, isolation, and the stress and fears of illness can make this a really difficult time. We'd like to offer some suggestions of natural products that have been shown in research to help with boosting mood and easing depression in the hopes that someone might find that useful.
There are a number of supplements that can be extremely helpful for boosting mood and combating depression, however, if you’re on prescription antidepressants, be cautious with combining them with natural mood-boosting supplements, however below I’ll also mention some supplements that can be beneficial for people already taking antidepressants that can be used along with them.
The first that’s especially helpful for depression and seasonal affective disorder is the supplement SAMe (pronounced “Sammy”) which stands for S-adenosyl-L-methionine. SAMe works by helping to boost the manufacture of “feel good” or mood-boosting neurotransmitters in the brain. Studies have found that people experiencing depression have lower levels of SAMe in the brain.
Research has shown it to be as effective as prescription anti-depressants (some studies have even found it to work better) without the side effects of conventional pharmaceuticals. Instead of having side effects, SAMe has the side benefits of helping with pain and inflammation and also aiding in detoxifying the liver.
SAMe is most commonly used for seasonal affective disorder and depression but is also used effectively for fibromyalgia and joint pain. Many natural mood enhancers can take a bit of time to gain full effectiveness; in fact, some like St. John’s Wort can take several weeks before the benefits are seen. I particularly like SAMe since its benefits are felt quickly, usually within the first week and for some people within just a couple of days.
SAMe is most effective when taken on an empty stomach. Most people find 400mg daily to be an effective dose. If you suffer from seasonal affective disorder or depression, I would very much recommend giving it a try. I know several people who take it with great success. My one caution would be for people with bipolar disorder since there has been some research that has linked SAMe supplementation with an increase in manic episodes for people with bipolar disorder. Also, SAMe should be used with caution with antidepressants, for example, it should not be used with SSRI antidepressants because SAMe boosts serotonin in the brain in a similar way that how those antidepressants work.
Another idea, though not as fast-acting, is the amino acid 5-HTP. 5-HTP, short for 5-Hydroxytryptophan actually is a precursor to serotonin in the brain. A precursor is a substance that makes something else in the body, in the case of 5-HTP, it’s an amino acid that converts into serotonin in the brain.
Serotonin is known as the “feel-good” neurotransmitter in the brain that works to stabilize mood and enhance feelings of well-being and happiness in the brain. Serotonin is naturally made in the body, but not everyone makes the same amount of serotonin. Having proper serotonin levels helps with controlling anxiety and helping people to feel happier and more calm.
Certain anti-depressants like Prozac work to boost serotonin in the body, so if you’re on prescriptions like that it should not be used without speaking with your physician. For people with mild depression who are not taking anti-depressants, it can be a very helpful supplement, however. As with all supplements, dosage matters to see the full benefits. 150mg to 200mg a day in divided doses are what is usually recommended for easing depression and boosting mood, though many people feel benefits from lower doses. It’s also recommended to give it several weeks to feel the full benefits, though often people feel it starting to work faster than that.
We also have supplements like the amino acid theanine, which is geared more towards anxiety, as well as calming herbs like passionflower and valerian, which many people find helpful as well. Each person’s mental health is unique, so the best supplement for one person may not be the best for another.
As I mentioned before, if you’re on prescription anti-depressants it’s important to take care with mixing natural products without speaking with your physician. That being said, there are several vitamins that can be helpful and safe to take, primarily Omega 3s and B vitamins.
Omega 3s are known as essential fatty acids because they are necessary for our bodies to function properly but must be obtained through either foods or supplements. They’re important for cardiovascular function and for reducing inflammation but are also necessary for proper brain function. A deficiency in omega 3 fatty acids affects mental health and is linked to mood disorders. Omegas 3s, particularly those from fish or algae, have been found in research to benefit memory, mood, impulsive behavior, concentration, and more. Omega 3s are necessary for all ages from childhood to our later years, and correcting a dietary deficiency can make a big difference.
B vitamins are needed for a host of different reactions in the body and are important for the brain to work properly. Low levels of B vitamins have been linked to depression and mood disorders- for example, B vitamins are especially helpful for people with bipolar disorder. Additionally, there is positive research showing that supplementation with B vitamins while on prescription antidepressants can improve symptoms of depression.
Winter is hard. The holidays can be difficult. That's true of any year, but combine that with the craziness of quarantining, of not being able to see friends and family, of being trapped in the house, it can make problems for everyone. It's ok to not be ok. This is not forever, we just need to get through it, and however that looks like for you is ok.
I've written about a number of supplements that can help, but let's be real, sometimes supplements are not enough. Seeking out a therapist, even online through places like betterhelp.com that matches people with real therapists online that can talk with you over the phone or over Zoom, can sometimes be really helpful (we're not affiliated with them, but I've read about their services and wanted to mention it). We're living in a moment in time that is something that no one else alive has dealt with before, so it's ok to do whatever you need to get through it. If we can help, we would love to. Please come by the store, and hopefully we can offer something that might make a difference.
