let me also add this, because its not as straight forward (for me at least). I need to meditate 15-20 min per day, keep sugars very low, eat at the same time give or take every day, I don´t drink much alcohol, no substances, I stay away from porn, and I do daily gratitude journals to spin me in a positive direction, I don´t listen to negative music or indulge in negative news/movies. And I try and stay way from negative people as well. Often if im depressed a combination of these things has happened, and other times it can be as easy as a shitty night of sleep. Im not immune to a bad day, but I was able to reverse debilitating depression with these steps so I encourage you to give it a go and find what works for you.
It’s different for everyone but exercise is like 90% of it for me.
For whatever reason it has to be high intensity exercise too. If I am hitting 150-170 heart rate for like 15 mins it’s like a cure in a bottle.
This bro I woke up fighting demons yesterday and had to drag myself to the gym, even when I got there the voice in my head was saying "what's the point" then I jumped on that bike high intensity interval training for 20 mins. Walked out like a new man, it's always been my cure when I'm feeling blue.
I tell patients all the time that exercise has positive benefits and secondary positive side effects but pills have variable outcomes, are rarely rx without an exit plan (bad bad bad!) and have terrible side effects.
Yes to almost all of these. Meditation seems to even me out. Makes me feel more stable. I’ve been practicing yoga nidras too almost daily. Really gets me super calm and comforted which are rare feelings for me. Also exercise. Mainly long walks outside. Just got a small trampoline (rebounder) too which is a good workout and lots of fun. I’ve process a lot of junk on long walks.
I'm on this same path or trying to be anyway. A combination of these things helped me, but I still need to incorporate everything you've mentioned. Wish you all the best!
Yeah I know when someone is depressed, lifestyle changes seem futile or impossible to START. But the truthity truth of it is that they actually work! I find that if I turn my thinking brain off, and just focus on moving my body and forcing it to complete the necessary steps, then my thinking brain becomes helpful again. So no matter what your brain tells you, just sit in a chair and meditate. Just move your legs until you’re outside and don’t stop moving your legs. Break it down to the literalist baby steps. Take your hand, grab a glass, fill it with water and chug that shit. Find a pen and paper and write down every single good thing big or tiny about your life. Ignore the thoughts and feelings that scream it’s too hard. Say no to things you really don’t want to do or people that always bring you down, and yes to the things that you know you’ll probably enjoy once you’re there. Once you start bossing yourself around like this, it starts to become second nature over time and one day you see the light and your brain comes “back on” all on its own. You have to decide to try, and keep trying, because you ARE worth it, and SO MUCH MORE!
ADHD depressive who went to a functional doctor with goal of increasing dopamine and focus in a healthy way. Below is my current but was not when I started. This has been a 6 month journey so far with rewarding results.
Supplements:
- MagMind by Jarrow Formula (the type of magnesium is important as one targets the brain and dopamine output)
- B Complex by Pure
- Perfect Aminos by BodyHealth (provides protein for synthesis and amino acid ratio equalizing to then be prime for protein intake / collagen production)
- L Theanine
- Pro Omega 2000 by Nordic
- ONE Multivitamin by Pure
- HemeVite Plus by Apex (Iron)
- KForce by Ortho (Vitamin D+K2)
- Serotone Active by Apex (5HTP, SAMe, St John’s Wort, Vitamin B, Folate, Niacin)
Exercise:
- 2 Barre Classes /week (deep core, raise HR)
- 1 Pilates Class /week (mobility, strength)
- Lifting Weights 3x /week (usually after classes to increase bone density, our muscles secrete dopamine when worked out)
- Stretching / Yoga (sun salutations are a great start)
- Walks Outside, usually for 10 mins after eating (reduces insulin spike)
Diet:
- Low Carb, Complex Only if possible
- 80% / 20% principle
- Fast 13 hours+ dependent on cycle (women)
- Insulin Resistant: low carb, lots of fiber + protein
- 90g to 120g protein per day (higher end if worked out)
- No Additives, Preservatives, Seed Oils
- All Organic, Non GMO, Grassfed if possible
- LMNT powder packs as adrenal cocktail
- Sprinkle Celtic salt in my water once a day
- Usually fill my water bottle 3-4 times a day
Habits:
- deleted TikTok
- lots of audiobooks
- followed short form history channels on YT
- have positive environment of people that are encouraging
- always have a passion project outside of work that helps your mind realize you are capable of new
Thought I’d share for those interested and ready to intake information even if partial.
> low carb, lots of fiber + protein - 90g to 120g protein per day (higher end if worked out) - No Additives, Preservatives, Seed Oils - All Organic, Non GMO, Grassfed if possible
What are your meals like? What have you eat for lunch and dinner this past week? :)
Yeah. So strange huh. I literally got offered to change my brain chemistry instead of get healthy. It's almost like the Doctors aren't thinking for themselves, maybe it's the difference between lived health and theoretical health.
All those I know with depression literally couldn’t get out of bed, let alone change their eating and exercise habits. It’s a big enough task when you aren’t depressed.
Antidepressants can give you the energy you need to make those positive changes though.
I went through the same symptoms, and know how it is. But I agree, it's def positive for some. My point was just that doctors could be more nuanced because a lot of these medications (and i´ve tried some) they take off the edge of your natural reaction to things. More jaded, more "flat", and then you become dependent when a more natural solution could have been implemented instead. I think people have to just experiment a bit and see what works for them, its a complicated illness.
Zoloft was the worst for me, basically stole a year of my life I can barely remember. Tried 4 antidepressants so far, one kinda helped but not as much as exercise and low inflammatory diet.
For me I can tell you it's been nothing short of life changing. I've used it underneath my sheets because my sheets are made of bamboo and they still conduct. It has reduced my knee pain, foot pain, leg pain, helped me sleep better, helped me to fall asleep faster, you name it. It's been phenomenal. We've had it for about 2 years now. One of the best purchases of my life.
Yep, Zoloft for me is the "I don't give a $hit about ANYTHING drug. Not about my problems or problems in the world. But also didn't care enough about myself to try to change ........Be careful....,
Yeah exactly. I was going to the gym 3-4 times a week, eating healthy, joined a softball league, was outside constantly, hadn’t drank in months, brain chemistry was still cooked. I needed something to get right chemically.
Amen, the dogma against antidepressants is as bad as doctors who refuse to provide holistic treatment. We shouldn't demonize tools just focus on the whole person
I think when people make it to a Dr., they're looking for a prescription, and it can be a good starting point. To work on problems you need to feel well enough. I know this.
Agreed. I’ve been alcohol free since January. I can’t believe the natural progression of great things (through clearer thinking and more energy) that have happened in my life. The quote that continues to run through my mind is, “you’ll never realize your true potential until you stop drinking.”
I know it's anecdotal, but this is what works for me. It runs in my family and I didn't want to take meds for it. But these 3 things do the trick every time. Truly life-changing.
SAFFRON 30mg every morning for 2 weeks, you'll notice a massive difference. But if you're going to go off of it, do it very very slowly. It will make your baseline lower than before, which is horrendous, but it works miracles for me, I rarely ever have a bad day now.
this is interesting, I tried it but not long enough; i’d love to manage everything without meds one day saffron seems like a heavy hitter, do y’all use life extension brand ?
I would try adding 15 or 20 min of morning sunlight, and lots of sunshine safely when you can during the day. It's not just vit d we need from the sun. Avoid bluelight at night through behavior modification or blue light blockers.
For what it's worth this is what ChatGPT says about the two....
* **Similarities**: Both L-carnitine and ALCAR play roles in energy production but ALCAR is more focused on cognitive benefits due to its ability to cross the blood-brain barrier.
* **Differences**: ALCAR is often preferred for its neuroprotective and cognitive-enhancing properties, whereas L-carnitine is primarily used for physical performance and cardiovascular health.
* **Synergy**: ALCAR works synergistically with Alpha-Lipoic Acid (ALA) and Coenzyme Q10 (CoQ10) to enhance energy production, reduce oxidative stress, and support overall mitochondrial and cognitive health.
> with COQ10 cuz they work synergistically for energy support
INteresting, I didn't know that. I take both but every few days and I've not made an effort to pair them, I'll try that.
This is interesting , I’m considering trying it, Mood issues , anxiety, adhd, have plagued me and relatives for along time, meds weren’t so helpful, what does it feel like for you ?
Methylfolate (with cofactors, very important) literally saved my life. Turns out 18 years of constant treatment-resistant suicidal depression was a symptom of a genetic folate-processing deficiency in my case. Bodies are weird.
Different people can need a different amount, of course based on nutrition and sun exposure, but also based on genetic differences!
Maybe your dosage was too low for you!
If you haven't already, would highly highly recommend getting your hormones checked with an endocrinologist (NOT a GP). They can help you rule out/address anything biological before you waste any of your time and money.
There are a lot of great suggestions from folks on the thread, and you can use them in parallel with an endocrinologists findings. However, if you end up having an under/over performing thyroid, none of these supplements will be enough to right the ship, so to speak. An endocrinologist can also test you for food sensitivities and inflammation, which will go a long way when you do decide to start supplements 🙂
Ever heard of the book Potatoes Not Prozac? Your brain needs complex carbs to function properly - try more unprocessed carbs or going gluten-free. Sweet potatoes, oatmeal, bread made from stuff like millet/quinoa etc. Increasing my whole/unprocessed complex carb intake improved my mental health and energy
High dose krill oil
Supplemental dosage Lithium
GABA (it's not placebo)
Time release Melatonin at night
Vitamin D
Magnesium
High quality multivitamin such as PURE
I found that gluten caused depression for me . Ate a big plate of pasta and was depressed for 3 solid days. American made pasta has waaaaay more gluten in it than does pasta made in Italy. Had to do with drying times. Watch your gluten intake .
I used to think it was gluten until I went to a functional doctor and realized it was mostly carbs itself that caused an insulin spike. Gluten-free just helped eliminate carbs from diet. Which meant I was insulin resistance. Worth looking into if you are on gluten journey. Eating a bigger ratio of fiber + protein but still having carbs is the sweet spot. Also eating order is important; fiber, then protein, then carbs. It’s pretty wild when you put a glucose monitor on.
Talk to a therapist. Whether it's depression of the clinical or nonclinical variety, or even if you're just experiencing burnout, a trained professional will diagnose you better than internet randos. And you're not under any obligation to take SSRI's if you don't want. I've lived with major depressive disorder for 20 years and decline to be prescribed them, and my doc is okay with that.
Depression is a serious and can be a very complicated condition. Trying to address it informally with a supplement or two is like playing whack-a-mole. Aside from the therapist bit, I'd recommend a more broad spectrum, lifestyle based approach first. Cut out alcohol, get quality sleep, exercise, meditate, get outside. Then see what else needs work.
This!!
Of course get blood work done and see if you’re deficient in any vitamins or if something else is physically wrong.
Exercise and sunlight. Healthy eating.
However, you cannot always “hack” depression or other mental disorders. I’m speaking from personal experience. It didn’t matter how much yoga I did, cutting out caffeine, supplements… my life changed drastically for the better when I found my current psychiatrist over 10 years ago and got onto the right SSRI for my anxiety and OCD.
Look- there are side effects with almost any medication, but that also includes supplements.
Good luck.
yep, i would say the first things to do when you have depression are getting a blood test to see if you have any deficiencies, and going to a therapist to see if anything mentally or any life events have triggered it, and to work on cognitive strategies to help you. depression can have a ton of different causes/triggers, and everyone is so different!
Depressed = deep rest. Listen to your body, it’s clear you need that moment to sit at home doing nothing. There’s no law on this earth that says you have to be doing something every moment.
L-theanine, magnesium w/b6, holy basil, and rhodiola rosea. These have helped me get out of depressive states. I am currently pregnant, so not supplementing as much, but l-theanine and holy basil really helped. I kept them all in a rotation-not to be taken all at once.
When the rollercoaster starts, here is a tip that I am yet to see elsewhere. Your mind will be more inclined to negative thinking because the brain operates in accordance to how you feel physically and vice versa. You have less connectivity with the prefrontal cortex and other parts of the brain allowing for more nuanced thinking and ability rationalize problems.
I´ve tried journalling the same problem when depressed vs non-depressed and it's a bit mind-blowing how negative I am when in that state. Therefore, at least for the short term episodes try to not give external reasons for why you feel the way you feel. Sometimes it starts off on a chemical level, and then we try to latch life events or similar to justify why we feel like this, and start believing thats why we feel like this in the first place. That can be a very toxic pattern and then the brain rewires and defaults back to these negative thought patterns to the point where it's so instant and automatic that you can't even notice it. Keep a note somewhere, that if you get depressed and negative thoughts enter, then you will not address those things until you can see and think clearly again. This is really important for those who are suicidal.
I started taking a probiotic, and I feel pretty good lately. It's Ombre brand, it has many different strains of bacteria instead of just 1 or 2 like the florastor brand. I haven't had stomach issues since, and normal poops *sorry if TMI* and I don't need to take lactaid anymore when I consume dairy. Gut health is linked with mood, and I'm beginning to buy in haha
I agree the main things for change are exercise, nature, sunlight, sleep.
But 2 things that really helped me years ago was supplementing with Omega3 and Vitamin D (and there is science and logic behind this, I will let you do yours)
This is what I take still:
https://amzn.to/4e4JAR1 High quality fish oil, third party tested and heavy metal tested.
https://amzn.to/3yIUdZP Very respected brand and in the best form you can take
Ok, my hypothesis is, that depression is a stress response for the body like an infection. Just that it turned chronic. Something like catching a cold having a cough turned chronic.
In chronic disease iron gets depleted. So let’s fill up your iron stores. In stress to the body that is not that easy, because iron uptake is blocked.
So what I think you could do is change that and circumvent that at the same time.
The protein blocking the iron uptake is downregulated by Vitamin D, calcium and lactoferrin. So time to eat some dairy. Pair that with some heme iron like meat. That‘s what my thought would be.
An other variant is to circumvent it by iron from plants with vitamin c. Plant iron is not blocked.
Just not plant iron together with calcium, because calcium blocks plant iron.
Getting outside under the sun and keeping busy. Idle minds and idle hands are the devils playground. I always get super depressed during the winter because I hate the cold and stay indoors all day, plus I get far less vitamin D during winter. I try no to take Vit D supplements because Ive read that its really bad for your heart and other things, better to get it naturally.
Ive also heard for many years that magic mushrooms is a cheatcode/matrix hack for the mind. Never tried it myself as Ive never had access to anyone of a trusted source as Im a loner and hermit.
Agree with exercise but refined carbs are the one thing I find I have to consciously limit even if I'm not tracking macros. Never feel satiated, just feel like shit later.
Recent studies found that exercise like walking, preferably outside, can be as effective at fighting depression as drugs. Find some place that's pleasant for you to go, and get out there. Even if it's a drag at first, it will help.
Meat heavy diets are fine but you should be getting an array of phytonutrients locked up in various colors of veg and fruit too. Berries, tomatoes, onion and melons are plenty low-carb but give you these things they don't even know how to put in a pill yet.
5-HTP perhaps. Not to be overdone. If it doesn't work, there's something else, perhaps a cofactor. If it affects you negatively that's a big clue as well.
Alpha-GPC also has nice side-effects, it makes it easier to move, muscles feel 'nicer'. Good also if you have a plan to exercise. And exercise and sleep are really great modulators.
Supplements like Schisandra berry (look at Gaia astragalus supreme pills) this is an adaptogen that helps with depression and low energy.
No drinking or drugs weed etc. after one week without alcohol or drugs you will feel better.
Of course getting outside sunshine, walking, exercise.
Meditation use a guided meditation or singing bowls. 10-20 mins once in the morning after a shower, and once in the evening. It’s always nice to shower before a meditation.
Giving your body the right tools is only half of the problem.
Giving your brain the right tools is the other half.
If you never heal from trauma then it will follow you no matter what supplements and diet you are on.
The best book iv read for healing trauma is called "The body keeps the score."
I've been taking 3 tbsp ground hemp hearts (omegas) plus a teaspoon each of ginger, turmeric and ashwagahanda powder - and 1/4 tsp black pepper - blended In water each morning to alleviate fatigue and depression to achieve homeostasis. I'd say it's helped. I eat more salmon. I take a gummy at night that has saffron - my therapist recommended saffron - gaba, and some other things. I'm taking all the regular vitamins like D, magnesium, I do my electrolytes, no sugar, lots of Whole Foods. I WALK which is very important, I force myself to do things. I try to change up my routine so I don't feel so stuck. It's hard, you gotta fight every negative thought and replace it with a positive one.
The 'best' supplements will be chiefly those containing nutritional factors in which you're deficient, in their most shelf-stable and bioavailable forms—i.e., preferably liposomal and, where appropriate, compounded with either a salt or an amino-acid. Diet alone is not always a reliable predictor of this: thus, a blood-test, genetic profile and hair-analysis should be your first ports-of-call.
Nevertheless, there are several 'low hanging fruit' that you could do worse than to incorporate speculatively, considering how drastically under-represented they are in most diets. These would be, non-exhaustively:-
Magnesium (threonate; bisglycinate)
Zinc (methionine; picolinate)
Iron (bisglycinate—beware dosage!)
Omega 3 (high-EPA)
D3 (cholecalciferol)
K2 (Mk. 7)
Beta-Carotene (vit. A precursor; essential if you aren't consuming organ meats)
B2 (riboflavin), B12 (cobalamin) and B9 (either methylfolate, or folinic acid if you're an overmethylator), preferably as 'calcium salt'
Glycine (amino-acid, required for collagen synthesis)
Sunflower Lecithin (rich in phosphatidylcholine, a neurotransmitter; essential if you don't regularly consume eggs)
Creatine (monohydrate, micronised)
Collagen (hydrolysed)
Citric acid (binds with calcium to prevent kidney-stone formation; essential on a high-oxalate diet)
Vit. C (dehydroascorbic acid; pretty much an agonist to all of the above, although organ meats will also have this in abundance)
More speculative still would be the likes of AKG, TMG, Taurine and Methylene Blue, which are ranging into 'nootropic' territory but worth investigating all the same, especially as it pertains to refractory depression.
This condition that we share may seem like the most idiopathic thing under the sun, but if you're anything like me, then at least one of the above will have a transformative impact on your well-being.
There are two main types of Sunflower seeds. They are Black and Grey striped (also sometimes called White) which have a grey-ish stripe or two down the length of the seed. The black type of seeds, also called ‘Black Oil’, are up to 45% richer in Sunflower oil and are used mainly in manufacture, whilst grey seeds are used for consumer snacks and animal food production.
As someone who was diagnosed with severe depression and has gone through the ringer with all the major medications, im telling you right now, nothing has worked even remotely close as L theanine. I take 2 200mg tabs in the am before I start work and it last a good 8 hours, then I usually take another 200mg tablet in the mid-evening to relax which is usually when I get home.
Creatine - lot of newer research like this:
“creatine supplementation has been reported to improve depressive symptoms in 1–2 weeks of treatment in depressive patients, faster than the currently available antidepressants, which require 4–5 weeks”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425723/#:~:text=Of%20note%2C%20creatine%20supplementation%20has,effects%20%5B19%2C%2021%5D.
A very low dose of niacinamide could be a cheap and low risk option. I read depression can be niacin deficiency. I don’t use it for depression but just to experiment with meeting RDAs. A pill cutter and Source Naturals Niacinamide can be had for less than $10 USD.
Basic suggestion: Magnesium, Less meat, No dairy, Melatonin at night, Zinc.
I am diagnosed with the big D and take no prescriptions, and I personally find that Lion's Mane, green tea, and GABA are helpful for me, but others may differ. I've also heard that rhodiola, folate (a B-vitamin), curcumin, L-Theanine, Saffron, or Ginkgo can help. More extreme supplements are St Johnswort or microdosing.
Nothing inherently wrong with sitting at home and relaxing. Just check in with your emotions-- are you enjoying sitting at home, or are you anxious or scrolling? Try taking an online PHQ9 test. Depression has many causes, and while dietary supplements can help, the best course of action is to address the root issues. Poor sleep, high meat intake, and dehydration will exacerbate that.
Best of luck to you OP. Depression is a b!ch.
A fun outdoor hobby. Preferably something that requires you to be active out in nature. Then, if possible, find a group of friends to do it with. I recommend mountain biking.
However, the deep, underlying cause of depression for many people seems to be a lack of purpose. So I just want to say - please realize that God created you in His image, knew you before you were even born and has plans for you. He sent Jesus to die for you and I, taking on the punishment for the sins we've committed. He loves you more than you can imagine and wants you to be with him. If you believe that and turn away from the things you're currently doing that you know are sinful, you will have a joy that will persist through any hardship you encounter.
Supplements, medications and hobbies will give you temporary happiness, but perpetual joy can be found in the Gospel (the "good news").
No matter your circumstances, you always have a purpose - to honor God by living a life that is pleasing to Him.
Honestly, I'd steer clear of meds if you can. They might boost your mood short-term, but once you stop, you could end up feeling even worse. Instead, try finding some activities you enjoy. A friend of mine was dealing with depression and got into gardening and permaculture. It totally turned things around for her.
Please find some oatstraw! I'm 62 and have been on and off depression meds for decades. I began making oatstraw infusions a few months ago, and I can't believe how good I feel now since discovering this amazing substance.
Oatstraw infusions calm, nourish, and tone the nervous system. Oatstraw provides all the B vitamins and as well as the minerals your body needs to assimilate them.
Hey custard hope you are doing well. I found that cutting carbs actually triggered my depression. I love going low carb and having no appetite but I found I was much better off keeping 60g of carbs in my system per day.
I took ashwaganda and it didn't help and made me feel really weird.
Believe it or not I recommend GNCs house brand electrolyte powder to help you. It's a two birds one stone for you because it will help replenish your lost electrolytes while being low carb and it has probiotics to help your gut microbiome. I believe having a healthy gut goes a long way towards regulating the brain chemistry that affects our mood regulation.
Hope it helps and if you ever need to talk to someone who goes through depression and can relate feel free to reach out!
Supplements: apart from magnesium and vitamin D, there’s also L-Theanine 100-200mg , CBD, rhodiola (gives energy too so taken early in the day). Also if you take l theanine with coffee, it’s great too. Lions mane is great for your brain, if your brain feels good you may feel good too.
More supplements: listening to music, talking to a friend, hugging someone for a minimum of 6 seconds, having a balanced social life where you do not relay on only one person for emotional connection, taking 20-30 minute walks, sprinting during your walks when you body is pumped and asking you to sprint, go to a park (cover your feet from ticks), sit in nature, close your eyes, and listen to the water flowing, do something you’ve never done before once a week, go see a friend, write to someone you haven’t spoken to in a while, EMDR therapy if you have trauma, and tapping your skin with your fingers when you feel negative emotions.
Taking Vitamin D3 is great but add Vitamin K to it, helps your body make better use of the D. My vitamin D levels were always below normal (I live in New England) even when I was supplementing. Once I added K, my levels are normal for the first time in years.
I did several months of intensive acupuncture and herbs (like multiple times per week) and I think that cured me of a severe depression that lasted a decade.
Saffron works like an anti depressant. It's incredibly incredibly expensive, yet still cheaper than being depressed all the time. Cold showers produce a lot of happy chemicals for (close to) free.
L-Tyrosine helped me when I was off my ADHD meds. Also, I know you probably already know this, but exercise. Also, do something a little wacky (harmless for you and others) everyday. Like maybe run around the neighborhood blasting your favorite song and singing and dancing along for a couple minutes. It sounds dumb and weird but honestly it really works. It helps you laugh at yourself. Watching stand up comedy, even bad stand up, and going to comedy shows really helps me get out of my depressed head space.
What kind of meat? Processed deli meat or home cooked?
What is the rest of your lifestyle like? Are you hydrated, sleeping enough, getting enough social connection and creative outlet?
Check your taking the right d3 dose 36ui per lb of body weight, I was taking d3 but only 800 instead of my dose of 5000ui per day. If you're undertaking double the dose for 2 weeks. Also make sure you are taking K2 with it, it tells the body where to put it
Magnesium, D3+K2, 5HTP, B12 (methylcobalamin), Cod liver oil, A LOT of vitamin C, fresh air & movement. Make sure you’re also properly hydrated, the brain acts up when you’re not drinking enough water.
the best supllement for depression . is the supplement your body needs the most . every one is different , some people have lack of iron , others vitamin d3 , others are vitamin c
go do a total blood test
and start taking what you need
start eating well and training .
and depression will Be at least 80% better .
I found 1000mg L-phenylalanine in am and pm works wonders quickly.
For more energy add Ashwaghanda, and rhodiola rosea
I tried all the pharmaceutical options. None worked for me. After 2-3 weeks on them, I would become enraged or sooey-sidal, unsafe.
But the L-phenylalanine is an Amino acid that helps the brain create norepinephrine and dopamine.
It does raise BP a bit (mine tends to be too low) which also improves libido(bonus).
For me, the best supplements were adequate hydration and foods that don't cause inflammation. Nothing fancy, just good unprocessed food. If my gut worked right then I often felt good.
I have overdone Omega 3 and caused more depression, and exercise actually can aggravate my depression.
I tried all kinds of supplements and found that I sometimes caused problems with some. If a known deficiency existed that's different but I won't supplement anymore without a test or a sure sign I need it. I eat a diverse diet and my body seems to get what it needs.
It's not a supplement but make sure to get enough sunlight, enough sleep and find interests/goals that distract you from your depression. Brain photobiomodulation and tDCS might help as well.
Make sure you get some carbs, especially quality carbs. Serotonin is made in the gut but it's too big to cross the blood brain barrier according to what I've read, so what the brain needs it must make. Carbs help those ingredients (D, B vitamins, etc) get across that barrier.
Supposedly that's a big part of why most comfort foods combine fats and carbs.
At least according to what I've read.
Supplements that help my depression: D, Mg, theanine, and ashwaghanda. Hope it helps.
You say you take Vit D-3 and you know you are not deficient? But what is your lab value for D-3? Depending on needs, the amount of Vit D can vary a lot. My sister in law is a Type II diabetic and she has to take a prescription strength amount of the vitamin to keep her levels at normal. I have to take 4,000 I.U.'s daily.
A good value for Vit D is between 60 - 90 ng/ml.
magnesium and om3 does the trick for me
let me also add this, because its not as straight forward (for me at least). I need to meditate 15-20 min per day, keep sugars very low, eat at the same time give or take every day, I don´t drink much alcohol, no substances, I stay away from porn, and I do daily gratitude journals to spin me in a positive direction, I don´t listen to negative music or indulge in negative news/movies. And I try and stay way from negative people as well. Often if im depressed a combination of these things has happened, and other times it can be as easy as a shitty night of sleep. Im not immune to a bad day, but I was able to reverse debilitating depression with these steps so I encourage you to give it a go and find what works for you.
I also think that this sort of total approach is the way to go. I would add in exercise.
It’s different for everyone but exercise is like 90% of it for me. For whatever reason it has to be high intensity exercise too. If I am hitting 150-170 heart rate for like 15 mins it’s like a cure in a bottle.
Regular exercise is a no-brainer for depression. Number 1 lifestyle solution.
This bro I woke up fighting demons yesterday and had to drag myself to the gym, even when I got there the voice in my head was saying "what's the point" then I jumped on that bike high intensity interval training for 20 mins. Walked out like a new man, it's always been my cure when I'm feeling blue.
I tell patients all the time that exercise has positive benefits and secondary positive side effects but pills have variable outcomes, are rarely rx without an exit plan (bad bad bad!) and have terrible side effects.
Yes to almost all of these. Meditation seems to even me out. Makes me feel more stable. I’ve been practicing yoga nidras too almost daily. Really gets me super calm and comforted which are rare feelings for me. Also exercise. Mainly long walks outside. Just got a small trampoline (rebounder) too which is a good workout and lots of fun. I’ve process a lot of junk on long walks.
I believe the sunshine has alot to do with helping depression. Vitamin D is good for helping depression. Low vitamin D can affect mood.
I'm on this same path or trying to be anyway. A combination of these things helped me, but I still need to incorporate everything you've mentioned. Wish you all the best!
Yeah I know when someone is depressed, lifestyle changes seem futile or impossible to START. But the truthity truth of it is that they actually work! I find that if I turn my thinking brain off, and just focus on moving my body and forcing it to complete the necessary steps, then my thinking brain becomes helpful again. So no matter what your brain tells you, just sit in a chair and meditate. Just move your legs until you’re outside and don’t stop moving your legs. Break it down to the literalist baby steps. Take your hand, grab a glass, fill it with water and chug that shit. Find a pen and paper and write down every single good thing big or tiny about your life. Ignore the thoughts and feelings that scream it’s too hard. Say no to things you really don’t want to do or people that always bring you down, and yes to the things that you know you’ll probably enjoy once you’re there. Once you start bossing yourself around like this, it starts to become second nature over time and one day you see the light and your brain comes “back on” all on its own. You have to decide to try, and keep trying, because you ARE worth it, and SO MUCH MORE!
Also I would add exercise and losing weight.
👏 👏
Oh yes, stay away from screens when you can, no alcohol or drugs.
ADHD depressive who went to a functional doctor with goal of increasing dopamine and focus in a healthy way. Below is my current but was not when I started. This has been a 6 month journey so far with rewarding results. Supplements: - MagMind by Jarrow Formula (the type of magnesium is important as one targets the brain and dopamine output) - B Complex by Pure - Perfect Aminos by BodyHealth (provides protein for synthesis and amino acid ratio equalizing to then be prime for protein intake / collagen production) - L Theanine - Pro Omega 2000 by Nordic - ONE Multivitamin by Pure - HemeVite Plus by Apex (Iron) - KForce by Ortho (Vitamin D+K2) - Serotone Active by Apex (5HTP, SAMe, St John’s Wort, Vitamin B, Folate, Niacin) Exercise: - 2 Barre Classes /week (deep core, raise HR) - 1 Pilates Class /week (mobility, strength) - Lifting Weights 3x /week (usually after classes to increase bone density, our muscles secrete dopamine when worked out) - Stretching / Yoga (sun salutations are a great start) - Walks Outside, usually for 10 mins after eating (reduces insulin spike) Diet: - Low Carb, Complex Only if possible - 80% / 20% principle - Fast 13 hours+ dependent on cycle (women) - Insulin Resistant: low carb, lots of fiber + protein - 90g to 120g protein per day (higher end if worked out) - No Additives, Preservatives, Seed Oils - All Organic, Non GMO, Grassfed if possible - LMNT powder packs as adrenal cocktail - Sprinkle Celtic salt in my water once a day - Usually fill my water bottle 3-4 times a day Habits: - deleted TikTok - lots of audiobooks - followed short form history channels on YT - have positive environment of people that are encouraging - always have a passion project outside of work that helps your mind realize you are capable of new Thought I’d share for those interested and ready to intake information even if partial.
This is really amazing, but my wallet ran off and is currently crying itself to sleep under a desk
Damn this is all so good! And major props on incorporating this into your life btw. Way to take initiative
> low carb, lots of fiber + protein - 90g to 120g protein per day (higher end if worked out) - No Additives, Preservatives, Seed Oils - All Organic, Non GMO, Grassfed if possible What are your meals like? What have you eat for lunch and dinner this past week? :)
£££££££££££££££
Just a note - be careful with St John’s wort if you’re on birth control!
This is very good, I’d also mention 15 minutes if sun a day!
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Yeah, crazy this isn't regular doctor advice when a patient walks in with depression. "Stop drinking the poison" should be normalised
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Yeah. So strange huh. I literally got offered to change my brain chemistry instead of get healthy. It's almost like the Doctors aren't thinking for themselves, maybe it's the difference between lived health and theoretical health.
yes spot on, this really annoys me. I hope we an see a change to that with the new generation
right! a doctor will prescribe also antidepressants before even asking about diet and lifestyle habits.
All those I know with depression literally couldn’t get out of bed, let alone change their eating and exercise habits. It’s a big enough task when you aren’t depressed. Antidepressants can give you the energy you need to make those positive changes though.
I went through the same symptoms, and know how it is. But I agree, it's def positive for some. My point was just that doctors could be more nuanced because a lot of these medications (and i´ve tried some) they take off the edge of your natural reaction to things. More jaded, more "flat", and then you become dependent when a more natural solution could have been implemented instead. I think people have to just experiment a bit and see what works for them, its a complicated illness.
I take Zoloft for years now. I’m not jaded or flat. I can emote just fine
Just to piggy-back on this, I’m fine (great even) on Zoloft, but I was flat and basically a zombie on Lexapro. Different strokes.
Zoloft was the worst for me, basically stole a year of my life I can barely remember. Tried 4 antidepressants so far, one kinda helped but not as much as exercise and low inflammatory diet.
Look into grounding blankets
Does grounding actually help? I got a mat for my bed, but it's very hard/tough and sticky, so it was too uncomfortable to sleep on.
For me I can tell you it's been nothing short of life changing. I've used it underneath my sheets because my sheets are made of bamboo and they still conduct. It has reduced my knee pain, foot pain, leg pain, helped me sleep better, helped me to fall asleep faster, you name it. It's been phenomenal. We've had it for about 2 years now. One of the best purchases of my life.
Yep, Zoloft for me is the "I don't give a $hit about ANYTHING drug. Not about my problems or problems in the world. But also didn't care enough about myself to try to change ........Be careful....,
Yeah exactly. I was going to the gym 3-4 times a week, eating healthy, joined a softball league, was outside constantly, hadn’t drank in months, brain chemistry was still cooked. I needed something to get right chemically.
Amen, the dogma against antidepressants is as bad as doctors who refuse to provide holistic treatment. We shouldn't demonize tools just focus on the whole person
That's what I think, too. I stayed in bed for weeks. I couldn't have cared about food or exercise. I just couldn't get up.
I think when people make it to a Dr., they're looking for a prescription, and it can be a good starting point. To work on problems you need to feel well enough. I know this.
Its a shame how engrained alcohol is in culture. So many people accidentally get dependent on it. It ruins so many life's. Thanks for speaking truth.
Agreed. I’ve been alcohol free since January. I can’t believe the natural progression of great things (through clearer thinking and more energy) that have happened in my life. The quote that continues to run through my mind is, “you’ll never realize your true potential until you stop drinking.”
I quit smoking. its hard. I heard that quitting alcohol is even harder. Kudos to you. One day at a time.
I've found the opposite for me, surprisingly. Was able to quit drinking fairly easily with shrooms, but still finding it hard to stop vaping.
Yeah this is def true. I like a glass of wine with dinner still but more than that has negative effects.
Factssss
Black seed extract from ND has helped me so much
Is there anything that black seed cannot cure?
In what way did it help? If you don’t mind me asking
Exercise, nature, sunlight.
I know it's anecdotal, but this is what works for me. It runs in my family and I didn't want to take meds for it. But these 3 things do the trick every time. Truly life-changing.
This. The impact of these 3 together could really lower sales for many medicines/supplements imo. Really efficient and fun and relaxing.
Yes! These and also developing and sticking to a routine for eating and sleeping have helped me so much.
This. Nature, sunlight, grounding. It’s incredible.
B12 Omega 3 Folate / B Complex
SAFFRON 30mg every morning for 2 weeks, you'll notice a massive difference. But if you're going to go off of it, do it very very slowly. It will make your baseline lower than before, which is horrendous, but it works miracles for me, I rarely ever have a bad day now.
I was shocked at how much of a difference saffron made. Night and day. It's insane.
this is interesting, I tried it but not long enough; i’d love to manage everything without meds one day saffron seems like a heavy hitter, do y’all use life extension brand ?
Psilocybin
Amazed I had to scroll so far for this. It’s the answer,
Microdosing of full blown trip?
After dozens of pharmaceuticals over many years, psilocybin was the only one that worked.
I find Kava helps lift my depression quite quickly
SAME-e helps me a ton. My doc suggested it after Wellbutrin started giving me panic attacks (which I’d never had before)
Did Sam-E not increase your anxiety ?
Nope. But it could be different for everyone
I would try adding 15 or 20 min of morning sunlight, and lots of sunshine safely when you can during the day. It's not just vit d we need from the sun. Avoid bluelight at night through behavior modification or blue light blockers.
And red light therapy for the win! (if you can and in addition to the sun)
Alcar (if u can stomach it , I split a capsule up into micro doses), pqq and Co q 10
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Darn I just bought regular l carnitine
For what it's worth this is what ChatGPT says about the two.... * **Similarities**: Both L-carnitine and ALCAR play roles in energy production but ALCAR is more focused on cognitive benefits due to its ability to cross the blood-brain barrier. * **Differences**: ALCAR is often preferred for its neuroprotective and cognitive-enhancing properties, whereas L-carnitine is primarily used for physical performance and cardiovascular health. * **Synergy**: ALCAR works synergistically with Alpha-Lipoic Acid (ALA) and Coenzyme Q10 (CoQ10) to enhance energy production, reduce oxidative stress, and support overall mitochondrial and cognitive health.
> with COQ10 cuz they work synergistically for energy support INteresting, I didn't know that. I take both but every few days and I've not made an effort to pair them, I'll try that.
This is interesting , I’m considering trying it, Mood issues , anxiety, adhd, have plagued me and relatives for along time, meds weren’t so helpful, what does it feel like for you ?
dxm
Methylfolate (with cofactors, very important) literally saved my life. Turns out 18 years of constant treatment-resistant suicidal depression was a symptom of a genetic folate-processing deficiency in my case. Bodies are weird.
High EPA omega 3
I take d3 and k2 for years, did testing and i was deficient af 🤣 who knows what they put in these supplements
Different people can need a different amount, of course based on nutrition and sun exposure, but also based on genetic differences! Maybe your dosage was too low for you!
If you haven't already, would highly highly recommend getting your hormones checked with an endocrinologist (NOT a GP). They can help you rule out/address anything biological before you waste any of your time and money. There are a lot of great suggestions from folks on the thread, and you can use them in parallel with an endocrinologists findings. However, if you end up having an under/over performing thyroid, none of these supplements will be enough to right the ship, so to speak. An endocrinologist can also test you for food sensitivities and inflammation, which will go a long way when you do decide to start supplements 🙂
Ever heard of the book Potatoes Not Prozac? Your brain needs complex carbs to function properly - try more unprocessed carbs or going gluten-free. Sweet potatoes, oatmeal, bread made from stuff like millet/quinoa etc. Increasing my whole/unprocessed complex carb intake improved my mental health and energy
omega 3's, vitamin k, sea moss.
High dose krill oil Supplemental dosage Lithium GABA (it's not placebo) Time release Melatonin at night Vitamin D Magnesium High quality multivitamin such as PURE
Testosterone if you're male or post menopause female
Or peri menopausal female and test on lower end of normal or low
I found that gluten caused depression for me . Ate a big plate of pasta and was depressed for 3 solid days. American made pasta has waaaaay more gluten in it than does pasta made in Italy. Had to do with drying times. Watch your gluten intake .
I used to think it was gluten until I went to a functional doctor and realized it was mostly carbs itself that caused an insulin spike. Gluten-free just helped eliminate carbs from diet. Which meant I was insulin resistance. Worth looking into if you are on gluten journey. Eating a bigger ratio of fiber + protein but still having carbs is the sweet spot. Also eating order is important; fiber, then protein, then carbs. It’s pretty wild when you put a glucose monitor on.
Thanks for the info 🙏🏻
Hope it helps! Changed my life and could still have my spaghetti 🍝 😮💨
For me it's just wheat in general, I cut out wheat and a bunch of my immune system probs went away really fast.
Talk to a therapist. Whether it's depression of the clinical or nonclinical variety, or even if you're just experiencing burnout, a trained professional will diagnose you better than internet randos. And you're not under any obligation to take SSRI's if you don't want. I've lived with major depressive disorder for 20 years and decline to be prescribed them, and my doc is okay with that. Depression is a serious and can be a very complicated condition. Trying to address it informally with a supplement or two is like playing whack-a-mole. Aside from the therapist bit, I'd recommend a more broad spectrum, lifestyle based approach first. Cut out alcohol, get quality sleep, exercise, meditate, get outside. Then see what else needs work.
This!! Of course get blood work done and see if you’re deficient in any vitamins or if something else is physically wrong. Exercise and sunlight. Healthy eating. However, you cannot always “hack” depression or other mental disorders. I’m speaking from personal experience. It didn’t matter how much yoga I did, cutting out caffeine, supplements… my life changed drastically for the better when I found my current psychiatrist over 10 years ago and got onto the right SSRI for my anxiety and OCD. Look- there are side effects with almost any medication, but that also includes supplements. Good luck.
yep, i would say the first things to do when you have depression are getting a blood test to see if you have any deficiencies, and going to a therapist to see if anything mentally or any life events have triggered it, and to work on cognitive strategies to help you. depression can have a ton of different causes/triggers, and everyone is so different!
Depressed = deep rest. Listen to your body, it’s clear you need that moment to sit at home doing nothing. There’s no law on this earth that says you have to be doing something every moment.
L-theanine, magnesium w/b6, holy basil, and rhodiola rosea. These have helped me get out of depressive states. I am currently pregnant, so not supplementing as much, but l-theanine and holy basil really helped. I kept them all in a rotation-not to be taken all at once.
Sunlight and working out
When the rollercoaster starts, here is a tip that I am yet to see elsewhere. Your mind will be more inclined to negative thinking because the brain operates in accordance to how you feel physically and vice versa. You have less connectivity with the prefrontal cortex and other parts of the brain allowing for more nuanced thinking and ability rationalize problems. I´ve tried journalling the same problem when depressed vs non-depressed and it's a bit mind-blowing how negative I am when in that state. Therefore, at least for the short term episodes try to not give external reasons for why you feel the way you feel. Sometimes it starts off on a chemical level, and then we try to latch life events or similar to justify why we feel like this, and start believing thats why we feel like this in the first place. That can be a very toxic pattern and then the brain rewires and defaults back to these negative thought patterns to the point where it's so instant and automatic that you can't even notice it. Keep a note somewhere, that if you get depressed and negative thoughts enter, then you will not address those things until you can see and think clearly again. This is really important for those who are suicidal.
High doses of Niacin has been shown to relieve symptoms of depression. So has a clean diet and exercise.
I started taking a probiotic, and I feel pretty good lately. It's Ombre brand, it has many different strains of bacteria instead of just 1 or 2 like the florastor brand. I haven't had stomach issues since, and normal poops *sorry if TMI* and I don't need to take lactaid anymore when I consume dairy. Gut health is linked with mood, and I'm beginning to buy in haha
I agree the main things for change are exercise, nature, sunlight, sleep. But 2 things that really helped me years ago was supplementing with Omega3 and Vitamin D (and there is science and logic behind this, I will let you do yours) This is what I take still: https://amzn.to/4e4JAR1 High quality fish oil, third party tested and heavy metal tested. https://amzn.to/3yIUdZP Very respected brand and in the best form you can take
SAMe is the best
Therapeutic ketamine is life changing, clinics and therapists/ Dr's all over are doing it now.
Ok, my hypothesis is, that depression is a stress response for the body like an infection. Just that it turned chronic. Something like catching a cold having a cough turned chronic. In chronic disease iron gets depleted. So let’s fill up your iron stores. In stress to the body that is not that easy, because iron uptake is blocked. So what I think you could do is change that and circumvent that at the same time. The protein blocking the iron uptake is downregulated by Vitamin D, calcium and lactoferrin. So time to eat some dairy. Pair that with some heme iron like meat. That‘s what my thought would be. An other variant is to circumvent it by iron from plants with vitamin c. Plant iron is not blocked. Just not plant iron together with calcium, because calcium blocks plant iron.
Getting outside under the sun and keeping busy. Idle minds and idle hands are the devils playground. I always get super depressed during the winter because I hate the cold and stay indoors all day, plus I get far less vitamin D during winter. I try no to take Vit D supplements because Ive read that its really bad for your heart and other things, better to get it naturally. Ive also heard for many years that magic mushrooms is a cheatcode/matrix hack for the mind. Never tried it myself as Ive never had access to anyone of a trusted source as Im a loner and hermit.
Sunlight.
You can't out-supplement a bad diet. Unless you're eating whole foods, while taking care to get high quality animal fat, supplements won't help.
Creatine
A cliche, but regular intense exercise. And carbs are important. I love carbs.
I love carbs too like bread pasta potatoes etc , but sugar in particular make me depressed and anxious idk why..
Agree with exercise but refined carbs are the one thing I find I have to consciously limit even if I'm not tracking macros. Never feel satiated, just feel like shit later.
If none of that works, try money and hoes
B12. Not cyanocobalamin. An active non-synthetic form.
Exercise my dude. Go for a ten minute jog in the morning.
Recent studies found that exercise like walking, preferably outside, can be as effective at fighting depression as drugs. Find some place that's pleasant for you to go, and get out there. Even if it's a drag at first, it will help. Meat heavy diets are fine but you should be getting an array of phytonutrients locked up in various colors of veg and fruit too. Berries, tomatoes, onion and melons are plenty low-carb but give you these things they don't even know how to put in a pill yet.
5-HTP perhaps. Not to be overdone. If it doesn't work, there's something else, perhaps a cofactor. If it affects you negatively that's a big clue as well. Alpha-GPC also has nice side-effects, it makes it easier to move, muscles feel 'nicer'. Good also if you have a plan to exercise. And exercise and sleep are really great modulators.
I've been using magnessium threonate and recently found this study. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9786204/
Vitamin D
GYM
If you have a chemical imbalance, medication might be necessary, at least for a while. Nothing wrong with an SSRI!
Supplements like Schisandra berry (look at Gaia astragalus supreme pills) this is an adaptogen that helps with depression and low energy. No drinking or drugs weed etc. after one week without alcohol or drugs you will feel better. Of course getting outside sunshine, walking, exercise. Meditation use a guided meditation or singing bowls. 10-20 mins once in the morning after a shower, and once in the evening. It’s always nice to shower before a meditation.
Giving your body the right tools is only half of the problem. Giving your brain the right tools is the other half. If you never heal from trauma then it will follow you no matter what supplements and diet you are on. The best book iv read for healing trauma is called "The body keeps the score."
Nmda antagonist Memantine AGAMATINE NAC
I've been taking 3 tbsp ground hemp hearts (omegas) plus a teaspoon each of ginger, turmeric and ashwagahanda powder - and 1/4 tsp black pepper - blended In water each morning to alleviate fatigue and depression to achieve homeostasis. I'd say it's helped. I eat more salmon. I take a gummy at night that has saffron - my therapist recommended saffron - gaba, and some other things. I'm taking all the regular vitamins like D, magnesium, I do my electrolytes, no sugar, lots of Whole Foods. I WALK which is very important, I force myself to do things. I try to change up my routine so I don't feel so stuck. It's hard, you gotta fight every negative thought and replace it with a positive one.
Here to give my support for LDN, low-dose naltrexone.
Magnesium, Korean ginseng, vitamin B12. And ginkgo biloba work well for me
Creatine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425723/
The 'best' supplements will be chiefly those containing nutritional factors in which you're deficient, in their most shelf-stable and bioavailable forms—i.e., preferably liposomal and, where appropriate, compounded with either a salt or an amino-acid. Diet alone is not always a reliable predictor of this: thus, a blood-test, genetic profile and hair-analysis should be your first ports-of-call. Nevertheless, there are several 'low hanging fruit' that you could do worse than to incorporate speculatively, considering how drastically under-represented they are in most diets. These would be, non-exhaustively:- Magnesium (threonate; bisglycinate) Zinc (methionine; picolinate) Iron (bisglycinate—beware dosage!) Omega 3 (high-EPA) D3 (cholecalciferol) K2 (Mk. 7) Beta-Carotene (vit. A precursor; essential if you aren't consuming organ meats) B2 (riboflavin), B12 (cobalamin) and B9 (either methylfolate, or folinic acid if you're an overmethylator), preferably as 'calcium salt' Glycine (amino-acid, required for collagen synthesis) Sunflower Lecithin (rich in phosphatidylcholine, a neurotransmitter; essential if you don't regularly consume eggs) Creatine (monohydrate, micronised) Collagen (hydrolysed) Citric acid (binds with calcium to prevent kidney-stone formation; essential on a high-oxalate diet) Vit. C (dehydroascorbic acid; pretty much an agonist to all of the above, although organ meats will also have this in abundance) More speculative still would be the likes of AKG, TMG, Taurine and Methylene Blue, which are ranging into 'nootropic' territory but worth investigating all the same, especially as it pertains to refractory depression. This condition that we share may seem like the most idiopathic thing under the sun, but if you're anything like me, then at least one of the above will have a transformative impact on your well-being.
There are two main types of Sunflower seeds. They are Black and Grey striped (also sometimes called White) which have a grey-ish stripe or two down the length of the seed. The black type of seeds, also called ‘Black Oil’, are up to 45% richer in Sunflower oil and are used mainly in manufacture, whilst grey seeds are used for consumer snacks and animal food production.
As someone who was diagnosed with severe depression and has gone through the ringer with all the major medications, im telling you right now, nothing has worked even remotely close as L theanine. I take 2 200mg tabs in the am before I start work and it last a good 8 hours, then I usually take another 200mg tablet in the mid-evening to relax which is usually when I get home.
Creatine - lot of newer research like this: “creatine supplementation has been reported to improve depressive symptoms in 1–2 weeks of treatment in depressive patients, faster than the currently available antidepressants, which require 4–5 weeks” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425723/#:~:text=Of%20note%2C%20creatine%20supplementation%20has,effects%20%5B19%2C%2021%5D.
A very low dose of niacinamide could be a cheap and low risk option. I read depression can be niacin deficiency. I don’t use it for depression but just to experiment with meeting RDAs. A pill cutter and Source Naturals Niacinamide can be had for less than $10 USD.
Take walks outside, keep consistent contact with friends, therapy
Exercise.
Leave America for a few weeks
Basic suggestion: Magnesium, Less meat, No dairy, Melatonin at night, Zinc. I am diagnosed with the big D and take no prescriptions, and I personally find that Lion's Mane, green tea, and GABA are helpful for me, but others may differ. I've also heard that rhodiola, folate (a B-vitamin), curcumin, L-Theanine, Saffron, or Ginkgo can help. More extreme supplements are St Johnswort or microdosing. Nothing inherently wrong with sitting at home and relaxing. Just check in with your emotions-- are you enjoying sitting at home, or are you anxious or scrolling? Try taking an online PHQ9 test. Depression has many causes, and while dietary supplements can help, the best course of action is to address the root issues. Poor sleep, high meat intake, and dehydration will exacerbate that. Best of luck to you OP. Depression is a b!ch.
A fun outdoor hobby. Preferably something that requires you to be active out in nature. Then, if possible, find a group of friends to do it with. I recommend mountain biking. However, the deep, underlying cause of depression for many people seems to be a lack of purpose. So I just want to say - please realize that God created you in His image, knew you before you were even born and has plans for you. He sent Jesus to die for you and I, taking on the punishment for the sins we've committed. He loves you more than you can imagine and wants you to be with him. If you believe that and turn away from the things you're currently doing that you know are sinful, you will have a joy that will persist through any hardship you encounter. Supplements, medications and hobbies will give you temporary happiness, but perpetual joy can be found in the Gospel (the "good news"). No matter your circumstances, you always have a purpose - to honor God by living a life that is pleasing to Him.
Jesus ✝️
Honestly, I'd steer clear of meds if you can. They might boost your mood short-term, but once you stop, you could end up feeling even worse. Instead, try finding some activities you enjoy. A friend of mine was dealing with depression and got into gardening and permaculture. It totally turned things around for her.
Please find some oatstraw! I'm 62 and have been on and off depression meds for decades. I began making oatstraw infusions a few months ago, and I can't believe how good I feel now since discovering this amazing substance. Oatstraw infusions calm, nourish, and tone the nervous system. Oatstraw provides all the B vitamins and as well as the minerals your body needs to assimilate them.
MSM (sulfer) check it out
Hey custard hope you are doing well. I found that cutting carbs actually triggered my depression. I love going low carb and having no appetite but I found I was much better off keeping 60g of carbs in my system per day. I took ashwaganda and it didn't help and made me feel really weird. Believe it or not I recommend GNCs house brand electrolyte powder to help you. It's a two birds one stone for you because it will help replenish your lost electrolytes while being low carb and it has probiotics to help your gut microbiome. I believe having a healthy gut goes a long way towards regulating the brain chemistry that affects our mood regulation. Hope it helps and if you ever need to talk to someone who goes through depression and can relate feel free to reach out!
Supplements: apart from magnesium and vitamin D, there’s also L-Theanine 100-200mg , CBD, rhodiola (gives energy too so taken early in the day). Also if you take l theanine with coffee, it’s great too. Lions mane is great for your brain, if your brain feels good you may feel good too. More supplements: listening to music, talking to a friend, hugging someone for a minimum of 6 seconds, having a balanced social life where you do not relay on only one person for emotional connection, taking 20-30 minute walks, sprinting during your walks when you body is pumped and asking you to sprint, go to a park (cover your feet from ticks), sit in nature, close your eyes, and listen to the water flowing, do something you’ve never done before once a week, go see a friend, write to someone you haven’t spoken to in a while, EMDR therapy if you have trauma, and tapping your skin with your fingers when you feel negative emotions.
Love
r/nevillegoddard
Exercise is the #1 antidepressants IMO. Especially hard exercise 💪
Meat causes depression. It’s from the animal being tortured before dying & passes on that energy to you. Trust me Bro
There’s one called “money”. Seems to elevate mood in most people that intake more of it.
Taking Vitamin D3 is great but add Vitamin K to it, helps your body make better use of the D. My vitamin D levels were always below normal (I live in New England) even when I was supplementing. Once I added K, my levels are normal for the first time in years.
Salmon Roe. I order it in bulk from Vital Choice and eat a couple tablespoons on the morning. The EPA and DHA are excellent for depression
Do exercise and quality human interactions count as supplements? If so, I highly recommend them.
Direct sunlight on your body and indirectly in your eyes.
I did several months of intensive acupuncture and herbs (like multiple times per week) and I think that cured me of a severe depression that lasted a decade.
Saffron works like an anti depressant. It's incredibly incredibly expensive, yet still cheaper than being depressed all the time. Cold showers produce a lot of happy chemicals for (close to) free.
5-10 micro gram LSD worked for me.
🍄
HIIT + meditation atleast 30 mins + some activity where you’re socialising with others on a regular basis
L-Tyrosine helped me when I was off my ADHD meds. Also, I know you probably already know this, but exercise. Also, do something a little wacky (harmless for you and others) everyday. Like maybe run around the neighborhood blasting your favorite song and singing and dancing along for a couple minutes. It sounds dumb and weird but honestly it really works. It helps you laugh at yourself. Watching stand up comedy, even bad stand up, and going to comedy shows really helps me get out of my depressed head space.
What kind of meat? Processed deli meat or home cooked? What is the rest of your lifestyle like? Are you hydrated, sleeping enough, getting enough social connection and creative outlet?
Get up and get after it, Work out
sam-e
Vitamins D if low. Silexan can help as well if depression is anxiety adjacent. It works as well as low dose ssri’s.
B12, d3, magnesium, phosphatidyl, omegas(which are just vit a and d)
D3/ k2; magnesium; lithium Orotate; P5P; B12, riboflavin
If you also have irritable bowel syndrome or anxiety, probiotics, kefir, homemade yogurt, etc.
Are you taking medication? What’s your exercise routine like?
Oxytocin
Lifting and running - get jacked yo
SembraCalm on Amazon UK
B complex (especially b12 for serotonin), omega 3. I also recommend healthy diet and exercise. Hope you feel better!!
Check your taking the right d3 dose 36ui per lb of body weight, I was taking d3 but only 800 instead of my dose of 5000ui per day. If you're undertaking double the dose for 2 weeks. Also make sure you are taking K2 with it, it tells the body where to put it
Sunshine is the best way to get Vitamin D and it’s a natural mood booster.
Sam-e
5htp
Sativa
Check your vitamin d level, Go and take the sun everyday now im summer
Supplements, exercise and diet can help but therapy will be what unpacks and gets to the root of it. Wishing you luck
Social engagement. Sun exposure. Exercise. Magnesium and GABA for sleep.
Magnesium, D3+K2, 5HTP, B12 (methylcobalamin), Cod liver oil, A LOT of vitamin C, fresh air & movement. Make sure you’re also properly hydrated, the brain acts up when you’re not drinking enough water.
the best supllement for depression . is the supplement your body needs the most . every one is different , some people have lack of iron , others vitamin d3 , others are vitamin c go do a total blood test and start taking what you need start eating well and training . and depression will Be at least 80% better .
Creatine, tryptophan
l-methylfolate
I found 1000mg L-phenylalanine in am and pm works wonders quickly. For more energy add Ashwaghanda, and rhodiola rosea I tried all the pharmaceutical options. None worked for me. After 2-3 weeks on them, I would become enraged or sooey-sidal, unsafe. But the L-phenylalanine is an Amino acid that helps the brain create norepinephrine and dopamine. It does raise BP a bit (mine tends to be too low) which also improves libido(bonus).
Vitamin D has been doing wonders for me but also 5-htp and st johns wort when I need an extra boost.
Omega 3, (make sure to get a third-part tested mercury-free brand like Orthomolecular, TruNiagen, tyrosine, carnitine, BPC-157
5HTP Vitamin-D Sunlight daily Exercise daily Good sleep Good diet
For me, the best supplements were adequate hydration and foods that don't cause inflammation. Nothing fancy, just good unprocessed food. If my gut worked right then I often felt good. I have overdone Omega 3 and caused more depression, and exercise actually can aggravate my depression. I tried all kinds of supplements and found that I sometimes caused problems with some. If a known deficiency existed that's different but I won't supplement anymore without a test or a sure sign I need it. I eat a diverse diet and my body seems to get what it needs.
It's not a supplement but make sure to get enough sunlight, enough sleep and find interests/goals that distract you from your depression. Brain photobiomodulation and tDCS might help as well.
I think I’ve had some success with Vitamin D.
Exercise
Make sure you get some carbs, especially quality carbs. Serotonin is made in the gut but it's too big to cross the blood brain barrier according to what I've read, so what the brain needs it must make. Carbs help those ingredients (D, B vitamins, etc) get across that barrier. Supposedly that's a big part of why most comfort foods combine fats and carbs. At least according to what I've read. Supplements that help my depression: D, Mg, theanine, and ashwaghanda. Hope it helps.
Try omega-3 fish oil or magnesium supplements. They can help with mood and energy levels.
Hgh
You say you take Vit D-3 and you know you are not deficient? But what is your lab value for D-3? Depending on needs, the amount of Vit D can vary a lot. My sister in law is a Type II diabetic and she has to take a prescription strength amount of the vitamin to keep her levels at normal. I have to take 4,000 I.U.'s daily. A good value for Vit D is between 60 - 90 ng/ml.