More than 17 million adults in the United States suffer from depression, a mental health disease. The true number, however, is believed to be substantially higher because so many people with depression choose not to receive treatment for a variety of reasons the five categories of depressive illnesses are listed below, and they all share symptoms like sorrow, irritation, a sense of emptiness, and alterations in the body and brain that impair daily functioning:

• A severe form of depression (MDD)
• Improper regulation of disruptive mood
• Depression that persists
• Depression brought on by a different medical ailment premenstrual dysphoric disorder

Psychotherapy and prescription medication are used to treat depressive disorders. Additionally, making lifestyle changes including dietary adjustments and supplementation may aid in recovery and lessen the likelihood of relapse. For instance, some studies suggest that some vitamins, minerals, herbs, and other substances may have an added advantage in reducing the symptoms of depression. To make sure a supplement is secure and suitable for your requirements, you should always speak with a medical expert before taking it.

Supplements to Fight Depression Naturally

Low levels of several neurotransmitters (your body’s chemical messengers) have been associated with depression, including: Gamma-Aminobutyric acid, noradrenaline, serotonin, and dopamine (GABA). Sometimes, nutritional shortages might change or worsen the effects of these critical molecules that elevate mood. Be aware that the evidence on whether taking a vitamin supplement will boost the release of neurotransmitters and lessen symptoms of depression is frequently contradictory or deficient.

Vitamin D

People with depression and other mental problems frequently have low vitamin D levels. According to studies, for instance, vitamin D levels were 14% lower in depressed seniors over 65 than in healthy seniors. Most people get more than 90% of their vitamin D needs from sunshine exposure, but in rare circumstances, especially for those who live farther away from the equator, a supplement may be necessary. Vitamin D-rich foods include:

• Exposure to the sun (5–30 minutes at least twice a week)
• Flesh of fatty fish such as salmon, tuna, or trout, mushrooms, and cod liver oil
• Enriched milk
• Cereals enriched with egg yolks

Vitamin B12

Red blood cell production, DNA synthesis, and a healthy central nervous system all depend on the water-soluble vitamin B12. There is evidence that a B12 deficiency might cause psychological symptoms like:

• Irritation, 
• Personality changes,
• Depression
• Senility psychosis (in rare cases)

In one Pakistani study from 2013, 199 persons with depression had their blood levels of vitamin B12 checked. 22% of the subjects had deficiencies, and 36% had low range standards, it was discovered.

Folate (B9)

The general word for all forms of folate, including those found in supplements and fortified meals, is “folate,” or vitamin B9. Although some people confuse the terms folic acid and folate, folic acid (also known as acid) is a synthetic version of vitamin B9. Low folate levels have been associated with depression and, occasionally, a subpar response to antidepressants. In a 2003 research of 2,948 Americans, aged 15 to 39, folate concentrations were shown to be considerably lower in those with serious depression than in those without the condition. In addition, a 2020 study discovered that elevated levels of folate and vitamin B12 significantly contribute to the association between a balanced diet and lower incidence of depression.

Some Excellent Sources of Folate (B9) are:

• Spinach and other dark leafy green vegetables
• Liver
• Asparagus
• Brussels sprouts
• Black-eyed peas

Vitamin C

L-ascorbic acid, often known as vitamin C, is an essential vitamin needed for the body’s manufacture of collagen, neurotransmitters, and immune system function. Additionally, it aids in lowering oxidative stress and chronic inflammation, both of which research has suggested may contribute to depression. Vitamin C-rich foods include:

• Orange juice and oranges
• Citrus fruit and citrus juice
• Kiwi, broccoli, strawberries, bell peppers
• Belgian spuds
• Very little harm can result from vitamin c.

Niacin

A water-soluble B vitamin called niacin, also known as nicotinic acid (NA), is essential for numerous bodily processes, including mood. Even while the average adult only requires 14 to 16 mg of niacin per day, it has been demonstrated that far larger amounts can benefit some individuals with psychiatric illnesses. It is referred to as a niacin dependency rather than a deficiency when a person needs such a large amount. Niacin can have a considerable positive impact on persons with severe psychiatric diseases, such as schizophrenia and bipolar disorder depression, according to a number of case studies. In one case study published in 2018 by, a guy with bipolar illness type II was managing his symptoms by using lithium and a number of other drugs. Some excellent sources of niacin are:

• Beef and beef liver
• Chicken
• Turkey
• Tuna
• Brown rice fortified cereal

Some Other Supplements 

Some supplements which help in the reduction of depression are:

• Omega-3 fatty acids
• Tryptophan 
• Tyrosine
• Robiola rose which is an herb

A person’s diet greatly affects their mood, and many people have found that taking vitamin and mineral supplements has helped them feel less depressed. It’s important to consult your treatment team before trying any supplement for depression to ensure that it’s safe and won’t conflict with any meds you’re already taking.

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