Depression and Anxiety Supplements: The Basics

I’m a big fan of starting supplements one by one and SLOWLY building. However, there are a few supplements that I think everyone needs to take. This is hard for me to do a blog post on core supplements without going into my favorite anxiety or fatigue supplements. But if there’s one thing I’ve learned it’s that there are certain things your body needs in order for those targeted supplements to work at optimum levels. I remember recently recommending 5-htp to another parent for their child that had trouble focusing and acting impulsive. I realized afterword that the reason this works so well for me daughter is because she already has a good core foundation. For instance, you can take supplements that are targeted for anxiety all day but if you’re really low in magnesium it’s like adding new leather seats to a car that doesn’t run.

These supplements are the foundation that got my brain to a good place. I have tried TONS of supplements, but there are a few that everyone needs to starts with. They are the ones I depend on, and absolutely, positively can’t skip, even for one day.  They are as follows:

Magnesium

Oh magnesium–how do I love thee? Let me count the ways. No seriously, if you want to be calm, magnesium is your guy.  Magnesium is essentially nerve food. It is an essential mineral that is needed in our bodies in large amounts. This mineral is involved in energy production, maintains normal muscle and nerve function, regulates glucose, and so much more. But my favorite function of magnesium is that it relaxes the mind and body! How does it do that?

• Magnesium binds to and stimulates GABA receptors in the brain, which are your calming neurotransmitters.
• Magnesium limits the amount of stress hormones that are released. Hormones like cortisol cause anxiety and irritability if released in large amounts.
• It’s an anti-inflammatory. Stress causes pain, muscle tightness, and headaches, while these symptoms cause even more stress! Magnesium helps the body to relax and cuts down on inflammation. Scientists are finding that inflammation in the brain causes depression and anxiety.
• Magnesium helps to detoxify harmful substances like heavy metals from the body. There is a direct link between toxins and mood disorders. The state of our body is directly tied to our brain. So if our body is full of toxins our brain will likely not be in an optimal state.

Do you really need it though? YES!! EVERYONE needs nerve food! Your body needs it to function. 😀 This is my first line of defense when I feel irritable any time of day. So not only do I take it every evening, it’s the first thing I reach for when I’m feeling anxious.

Omega-3 Fatty Acids (fish, flax, chia seeds, walnuts)

I have found omega 3’s to have the most potent and IMMEDIATE anti-depressant action of any supplement I’ve tried. This is because of the omega 3 fatty acids are essential for brain health. This is also a supplement that your brain needs to be healthy because your brain is made up of about 60% fat! This oil is so crucial for my happiness that I bring it every time I leave overnight, just like a diabetic would bring their insulin. Last year when we went on a cruise I packed my fish oil with an ice pack in my luggage, but there was a delay getting our luggage to the room so I wasn’t able to take it until mid-afternoon. When I was finally able to take it, the effect was immediate. I felt so much calmer and more centered. This experience really made me realize how much I depend on it for my sanity.

Some of the roles of omega-3s include:

• Neurotransmitter production- This is where the anti-depressant effects come in. Omega-3s increase the production of neurotransmitters (brain chemicals) such as serotonin, dopamine, and GABA. Serotonin is considered the “feel good” neurotransmitter that makes us feel happy and content.
• Anti-inflammatory- Some would argue that all disease begins with inflammation. Many scientists are even hypothesizing that brain inflammation is the cause of depression.
• It helps to increase blood flow to the brain, which obviously affects many different areas of cognition. This is why a lot of people put their kids with ADHD or other brain issues on it. It helps focus tremendously!
• Omega-3s reduce oxidative stress in the brain.

Omega 3s are found in a variety of foods but found in the highest amounts in nuts, seeds and seafood. However the active forms, EPA and DHA are mainly found in fish and algae (other animal products like grass fed beef also have small amounts). You should strive for at least 1000mg of omega 3s each day.  I figure any extra omega 3s from food is just a bonus. And be careful where you get your oil! I recommend Nordic Naturals. Abby, my eight year old, takes Nordic Naturals Algae Omega soft gels, and they work great for her. This would be a good option for vegans or for those who are allergic to fish. If you have high histamine (lots of allergies and sensitivities) you would probably do better with algae oil. Since writing this article I have switched to flax oil. This is great if you suspect low estrogen. However, if you are estrogen dominant, avoid taking flax oil regularly.

Vitamin D

Ah, vitamin sunshine! We all love it and we all need it. I’ll never forget the day my sister-in-law told me that she used to think she was just the depressed type, UNTIL she moved away from the northwest. Her depression lifted when she moved to  a more sunny climate. What is the connection here? Well our bodies make vitamin d when exposed to sunlight. This vitamin d is needed to convert the amino acid tryptophan into serotonin, our “happy” neurotransmitters.

What does this mean? Well basically you likely won’t be getting the amount of serotonin in your brain that you need unless you either spend time outside in the sun every day or take vitamin d. If the sky is cloudy it limits the vitmain d, so it makes sense to say that if you live in a cloudy climate you will probably need even more. I take 5000 ius every morning (NOW brand) and I suggest 2000 for children.

B-Complex

Last, but definitely not least is a good b complex, specifically B12 and methyl folate (the active form of folic acid). These two vitamins really give me energy and help the nervous system to work the way it should. Your body can’t make them so you need to ingest enough every day. B12 helps with neurotransmitter functioning (again with the neurotransmitters!) and methyl folate is vital for brain function. Methyl folate helps make SAM-e (prounounced “sammy”) which is responsible for regulating over 200 chemical reactions in the brain! This sounds like something you would want working right wouldn’t you? These two vitamins can be quite finicky for the sensitive person so I’d start low and work up. I LOVE Best Vitality B12 drops from amazon. It has B12 and methyl folate in it and I haven’t found anything I like as much (based on how I feel). Put a  dropperful under your tongue and hold there for a minute.

Note that you don’t want to take anything with folic acid in it. It’s estimated that around 40% of the population has a mutation called MTHFR–an enzyme that’s supposed to convert folic acid to folate but doesn’t work. Methyl folate is the active version and that’s what we want. Folic acid ends up causing problems even if you don’t have the mutation. So avoid it like the plague!

Hope this post is helpful. I know it’s hard for a lot of people to remember to take their supplements every day, but in my opinion they lead to such a happier life that it is well worth the effort. 😀