The key symptoms include depression, forgetfulness, insomnia, confusion, tearfulness, clumsiness, withdrawal, and in severe cases, risk of suicide. Low estrogen and/or serotonin are known contributors to PMS D. You must get exercise; even if it is only a brisk 30 min walk three times a week, you will notice a difference. Phytoestrogens are your friends, so try organic and fermented soy, ground flax seeds, and fennel.
One week out of every month, you find yourself crying more than usual. You have to refrain from snapping at your co-workers. You constantly crave chocolate.
The following are the ten best supplements for depression:
Natural supplements can significantly enhance treatment of depression when used alone or with conventional treatment. Consult your doctor before taking any of this natural supplements.
Folic acid / Folate (vitamin B9)
The synthetic form of folate, vitamin B9, is found in fruits, asparagus, leafy vegetables, and other foods, that affect neurotransmitters. Most people with depression have low folate levels in their bodies which is why folate is one of the best supplements for depression and anxiety.
Omega-3 fatty acids and omega-6 fatty acids
Essential fatty acids, such as omega-3 (found in fish such as salmon and tuna), and omega-6 fatty acids (found in corn and soybean oils) play a crucial role in the function of serotonin and dopamine. Eating foods rich in omega-3 and omega-6 fatty acids regularly are two of the best supplements for depression.
Vitamin B1, otherwise known as thiamine, converts glucose into energy. Deficiency of this natural supplement can cause depression, anxiety and fatigue.
Vitamin B3, otherwise known as niacin, is another good natural supplement for depression. Deficiency in niacin produces anxiety along with fatigue and overall slowness.
Vitamin B5, otherwise known as pantothenic acid, is considered a good supplement for depression. Deficiency in pantothenic acid may cause fatigue and depression.
Vitamin B6, otherwise known as pyridoxine, is a source of serotonin, melatonin, and dopamine. Its deficiency can cause mental confusion. Many dieticians believe that most diets do not provide sufficient amount of this vitamin.
St. John’s wort has consistently shown to be a good herbal supplement for depression. However, St. John’s Wort is not appropriate for severe depression or bipolar disorder. It should also be avoided if you are already on antidepressants.
Saffron is a spice that is used in cooking and also in traditional Persian medicine as a natural supplement for depression. However, it has shown to be effective only in mild cases of depression.
Magnesium, Calcium, Zinc, Iron, Manganese, and Potassium are also natural supplements effective against depression. Any diet that is considerably short of these minerals can lead to anxiety, nervousness, paranoia, apprehension, or general fatigue.