Discover the potential supplements could have in improving your Depression and anxiety.

Disclosure: This post may contain affiliate links. This means that if you make a purchase via any of my links, I may earn a small commission at no extra cost to you. For more info, see Disclaimer

A healthy diet is paramount to good physical and mental health. Unfortunately, when life gets overly challenging, diets can quickly become compromised.

I remember when I was going through a dark period in my life, and when I look back, I probably wasn’t eating properly. I recall feeling quite depressed that I decided to see my GP. My GP wanted to prescribe me antidepressants, which I decided to take because I felt so bad it was affecting my work. I knew I was potentially going to feel worse before I would feel better. After a few days, I just felt awful and, at times, even numb. I remember thinking of all the patients I had looked after in A&E who were in A&E because they were going through a mental health crisis and thinking to myself most of them had all been on antidepressants for a long time, and none of them were doing well.

I had, on many occasions, treated patients who attempted suicide, so I had first-hand experience with caring for patients struggling with severe mental health problems, depression, and anxiety. I just had this intuitive gut feeling that antidepressants were not going to help me and that there had to be another way to shift this black cloud, and I was determined to find it; I know GPs only have about 10 minutes or thereabouts to see each patient, but what I find disappointing is they will prescribe you an antidepressant without even asking you anything about your diet or lifestyle because being deficient in a vitamin or mineral doesn’t appear to cross their mind.

If you are on antidepressants and they are helping you, that’s great, but if you’re considering coming off them, do not suddenly stop taking them. You must come off them gradually with guidance from your GP; otherwise, this could have a negative effect on your mental and physical well-being; make sure never to stop them abruptly. If you want to try and take any supplements along with your medication, check with your GP first.

I started looking into how the different vitamins and minerals keep us healthy and which vitamin or mineral deficiency can cause low moods, such as depression or anxiety. I also looked more closely into our gut health and its impact. I was quite surprised to discover that many people in Western cultures are deficient in the vitamins and minerals that are vital for our physical and mental well-being, and being deficient can cause depression and anxiety symptoms.

I started by taking two or three different supplements known to improve low mood. The supplements are mentioned in this blog post. I was pleased with the results. Within one or two weeks, the black cloud started to lift, and I felt happier and more positive. Once you feel better inside, your motivation to get up and go returns; you start getting the momentum to work on other things in your life, such as goals or dreams you want to achieve. You begin to live again. You start taking better care of yourself. It was then I realised that It never really dawned on me that my diet probably wasn’t providing enough of the essential vitamins and minerals it needed and that a long-term compromised diet can have a detrimental effect not only on our physical health but seriously impact our mental health too,

Many people who are stressed or going through a difficult period in their life either lose their appetite or eat foods that are high in sugar or fat. These foods might temporarily lift your mood because signals are sent to your brain when sugar and fatty foods reach your taste buds; this causes the release of the feel-good neurochemical dopamine. It is the dopamine that makes you feel good. The only problem is that you can end up in a vicious cycle of feeling better and then crashing back down again as your body has to deal with the excess sugar. Like all processed foods, these high-fat and sugary foods cause inflammation in your body. You can quickly become addicted to them, and then reaching for sugar and fat-filled snacks easily becomes a habit whenever you feel stressed and need that quick dopamine fix.

Eating a balanced diet will help prevent and improve symptoms of depression and anxiety. If you need a little help with your depression and anxiety symptoms because you feel your diet is not as balanced as it could be.

Here are ten supplements that may help you get back on track. Perhaps try one or two and see how you get on. I recommend using good-quality supplements with no bulking agents or fillers. They may cost a bit more, but they are better quality. There are several good supplement companies that don’t add cheap fillers. One of them is called Bettervits. You can find them on the links provided   https://amzn.to/4f5MaG9  

The other is called Purolabs   https://amzn.to/3A237CF 

I’ve purchased supplements from both of these companies.

Probiotics

Probiotics have been found to offer numerous mental health benefits. These beneficial bacteria can positively impact brain function and mood by influencing the gut-brain axis. The gut-brain axis is a communication network between the gut and the brain, and probiotics play a crucial role in maintaining balance. Studies have shown that probiotics can reduce symptoms of anxiety, depression, and stress by modulating neurotransmitter production and promoting the production of mood-enhancing substances. Additionally, probiotics can enhance cognitive function and memory. They have been found to improve brain health by reducing inflammation and oxidative stress in the brain and promoting the growth of beneficial gut bacteria. Incorporating probiotics into your diet or taking them as supplements can be valuable for maintaining and promoting mental well-being. 

Vitamin B6

Vitamin B6, also known as pyridoxine, has been found to have numerous benefits for mood. It plays a crucial role in producing neurotransmitters, such as serotonin and dopamine, essential for regulating mood and emotions. Adequate levels of vitamin B6 have been linked to improved mood and a reduced risk of depression. Additionally, this vitamin helps synthesise melatonin, a hormone that regulates sleep patterns and supports the production of GABA, a neurotransmitter that promotes relaxation and reduces anxiety. Vitamin B6 also aids in the formation of red blood cells, which are responsible for carrying oxygen to the brain and other organs. Therefore, ensuring sufficient intake of vitamin B6 through a balanced diet or supplements can contribute to maintaining a healthy mood and overall emotional well-being.

Vitamin B12

Vitamin B12 is known for its numerous benefits, particularly when it comes to mood improvement. This essential nutrient plays a crucial role in the production of serotonin, a neurotransmitter that regulates mood and promotes feelings of happiness and well-being. Adequate levels of vitamin B12 in the body can help combat symptoms of depression, anxiety, and mood swings. Additionally, vitamin B12 promotes the production of red blood cells that carry oxygen to the brain. This increased oxygen supply helps enhance cognitive function and prevent cognitive decline, indirectly contributing to a more stable and positive mood. It is essential to ensure sufficient intake of vitamin B12 through a balanced diet or supplementation to reap its mood-boosting benefits.

Vitamin D

Vitamin D has been found to have numerous benefits when it comes to mood regulation. Research suggests a strong correlation between low levels of vitamin D and an increased risk of developing mood disorders such as depression and anxiety. This essential vitamin plays a crucial role in the production of serotonin, a neurotransmitter responsible for regulating mood. Adequate levels of vitamin D have been associated with a decrease in depressive symptoms and an improvement in overall mood. Additionally, vitamin D has been found to enhance the effectiveness of certain antidepressant medications. Maintaining optimal vitamin D levels through sun exposure or supplementation is essential to promote a healthy and stable mood. Vitamin D is a fat-soluble vitamin stored in the body, so if you are getting enough time out in the sun or eating foods rich in Vitamin D, you will not likely be deficient. In winter, there is a possibility you could be deficient because there is a lack of daily sun exposure, so you could consider taking just one or two vitamin D tablets a week in the winter months as opposed to every day.

Magnesium Glycinate

Magnesium glycinate is a form of magnesium that has shown promising benefits for improving mood. Studies have indicated that magnesium glycinate may help alleviate symptoms of depression and anxiety by regulating neurotransmitters and reducing stress levels. This essential mineral supports brain function and maintains a healthy nervous system. Magnesium glycinate may help enhance mood stability and promote relaxation by increasing magnesium levels in the body. Additionally, this supplement has been associated with better sleep quality, which can positively impact overall emotional well-being. While further research is needed to fully understand the extent of magnesium glycinate’s effects on mood, it is an intriguing option to consider for individuals seeking natural ways to support their mental health.

Zink

Zinc is vital in maintaining a healthy mood and overall mental well-being. It is an essential mineral that helps regulate neurotransmitters in the brain, such as serotonin, often called the “feel-good” hormone. Research has shown that zinc deficiency can lead to mood disorders, including depression and anxiety. By ensuring an adequate intake of zinc through a balanced diet or supplements, individuals can potentially improve their mood and reduce the risk of developing such mental health conditions. Additionally, zinc has antioxidant properties that help protect the brain from oxidative stress and inflammation, further contributing to a positive mood. However, it is essential to note that while zinc can potentially benefit mood, it should not be considered a standalone treatment for severe mental health disorders. It is always recommended to consult with a healthcare professional for personalised advice.

5 Hydroxytryptophan

5-HTP, or 5-hydroxytryptophan, is a compound that naturally occurs in our body and is a precursor to serotonin production. Serotonin is a neurotransmitter that is crucial in regulating mood and emotional well-being. Supplementing with 5-HTP may help individuals experience various benefits for their mood. Research suggests that 5-HTP may help alleviate symptoms of depression and anxiety, promote feelings of calmness, and improve overall mood. Additionally, it may also aid in reducing stress, promoting relaxation, and improving sleep quality. However, it is essential to consult with a healthcare professional before starting any supplement regimen, as individual results may vary. 5-HTP can be a potential natural option for individuals looking to support their emotional well-being and achieve a more balanced and positive mood.

Ashwagandha

Ashwagandha, an ancient herb commonly used in Ayurvedic medicine, offers numerous benefits for mood enhancement. This powerful adaptogen has been known to reduce stress and anxiety levels, promoting a sense of calm and tranquillity. By modulating the production of stress hormones, such as cortisol, ashwagandha helps to regulate mood swings and stabilise emotions. Furthermore, ashwagandha has been found to improve cognitive function and mental clarity, enhancing overall mood and well-being. It acts as a natural antidepressant, stimulating the production of neurotransmitters like serotonin, dopamine, and GABA, which are crucial in maintaining a positive outlook and balanced mood. Additionally, ashwagandha possesses antioxidant properties, protecting the brain from oxidative stress and promoting a healthy nervous system. Incorporating ashwagandha into your daily routine may uplift your mood and experience a greater sense of emotional well-being.

Maca Root

Maca root, a renowned superfood, has long been recognised for its numerous benefits, particularly in enhancing mood. Packed with essential vitamins, minerals, and antioxidants, this ancient Peruvian root can uplift your spirits and promote well-being. By naturally balancing hormones and supporting adrenal function, maca root helps alleviate symptoms of anxiety, stress, and depression, allowing you to experience a more positive outlook on life. This remarkable root is believed to improve energy levels, increase focus, and enhance cognitive function, further boosting mood. Whether incorporated into smoothies, baked goods, or consumed as a dietary supplement, maca root offers a natural and effective way to enhance your emotional well-being and promote a happier, more balanced state of mind.

Lions mane

Lion’s Mane, a type of medicinal mushroom, has been found to have numerous benefits for mood. The active compounds in Lion’s Mane, such as hericenones and erinacines, have been shown to support mental well-being and reduce symptoms of anxiety and depression. These compounds promote the production of nerve growth factors in the brain, which play a crucial role in maintaining healthy brain function and promoting a positive mood. Lion’s Mane has also been found to enhance cognitive function and memory, improving mood and overall mental health. Regularly consuming Lion’s Mane supplements or incorporating this mushroom into your diet can help alleviate stress, improve mood, and support a healthy emotional state.

If you decide to take any supplements, never take more than the recommended daily dose. This will help prevent any severe side effects. If you suffer from any medical condition or are taking any medication, seek advice from your health practitioner before taking supplements in case they cause an adverse reaction to your medication.

I firmly believe a balanced diet is the best way to improve your physical and mental health. Therefore, if you find any of these supplements helping you, perhaps you could eventually replace them with more foods containing the vitamins or minerals. These foods will also help maintain a healthy gut. If you do this and avoid processed food as much as possible, you will be on the road to a happier and healthier version of yourself.

5 steps to improve your mental health 

Easy homemade vegetable and lentil soup

If you believe you are deficient in any vitamin or mineral, you should consider asking your GP for a blood test, or you could pay for one privately.