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Dosages of St. John's wort used in studies have been quite variable and are dependent upon the formulation of the herb or its extracts.

In addition to consulting your doctor before use, always follow the manufacturer's directions for your chosen product. If you take St. John's wort, it's important to be aware of:. Omega-3 fatty acids are very important for health. They play a role in heart health and reducing inflammation, but some findings suggest that they may also influence mental health.

There are three types of omega-3s:. More research is needed to explore the connection, but some evidence suggests that omega-3s may be helpful for preventing or possibly alleviating mild to moderate depression.

EPA, which is found in fish and other seafood, seems to offer the greatest depression-fighting benefits. A meta-analysis that looked at the results of 26 earlier studies found that omega-3 polyunsaturated fatty acids PUFAs had a beneficial effect on depression.

While omega-3s offer promise, whether EPA or other omega-3s provide significant relief on their own remains unclear. Studies suggest omega-3 supplements used in addition to standard antidepressant therapy resulted in the best outcomes.

Most Americans get the amount of ALA they need from the food they eat, along with smaller amounts of EPA and DHA. You can get adequate omega-3s by eating a varied diet that includes fish and other seafood, nuts, seeds, plant oils, and fortified foods such as certain juices, yogurts, eggs, and milk.

No particular dosage is recommended at this time for depression. The FDA recommends not going over 3 grams per day without your doctor's permission due to a potential increase in the risk of bleeding.

Since our bodies can't make them from scratch, omega-3 fatty acids must be obtained from the foods that we eat or from supplements.

If you decide to try taking supplemental omega-3s, there are a few things to be aware of:. For those who opt to eat fish rather than take a supplement, the American Heart Association recommends two servings of fish per week for general health, which could be taken as good minimum consumption level.

Since it may increase serotonin , a neurotransmitter that is believed to be involved in mood regulation, it is thought that 5-HTP supplements might help relieve depression. The supplement is derived from the seeds of Griffonia simplicifolia, a plant native to Central and Western Africa.

The body produces 5-HTP naturally as it converts L-tryptophan, but this ability is limited by the availability of an enzyme called tryptophan hydroxylase. Taking 5-HTP as a supplement bypasses this limitation, so there is more 5-HTP available for conversion to serotonin.

While better-quality studies are needed to firmly establish its effectiveness as an antidepressant , a review found that there is some evidence that 5-HTP supplementation, along with creatine, may improve the effectiveness of SSRI medications in some cases.

However, it's essential that you speak with your doctor before adding this or any other supplement to your treatment program. In clinical studies, the typical dose of 5-HTP ranges from 50 mg per day to mg per day. However, it is always best to consult your doctor before you begin taking any new supplement, and never take more than the packaging label directs.

Some potential side effects include:. SAMe S-adenosylmethionine is produced in your body from the essential amino acid methionine and the energy-producing compound adenosine triphosphate ATP. It can also be taken as a dietary supplement.

SAMe plays a role in methylation, a process involved in the regulation of neurotransmitters like serotonin, so it could possibly play a role in depression. Studies indicate that it may relieve depression as well as an older type of antidepressant called tricyclic antidepressants.

Follow the package directions or consult with your physician for an appropriate dose for you. Potential side effects include:. It is also important to note that SAMe may worsen symptoms of mania in people with bipolar disorder. Although not much English-language research is currently available on Rhodiola rosea , it has been used traditionally as a tonic in Norway, Sweden, Iceland, and Russia as an herbal antidepressant and stress-reliever.

In addition, it has long been used by herbalists as an adaptogen, meaning that it is thought to be able to help people better cope with the effects of stress. According to a review published in , there were very few clinical trials examining Rhodiola rosea and its effect on depression.

They were quite limited in their design and ability to determine outcomes. However, it appears to be well-tolerated, at least in short-term use. One study found that Rhodiola rosea extract helped improve symptoms of stress-related burnout, including depression.

While American and European research is still in its early stages, this herb does appear to have some action as an antidepressant, and it has a good safety record. In clinical studies, doses range from mg to mg daily. However, it's best to consult your doctor before you start taking Rhodiola rosea, and never exceed the manufacturer's dosage recommendations.

At low doses, most people do not experience side effects when taking Rhodiola rosea. However, you should consult your doctor if you plan to start taking Rhodiola rosea and you're taking the following medications:. A wide variety of vitamins and minerals have been investigated for their potential role in depression.

It is not possible within the scope of this article to give full details about all of the nutritional factors involved in depression. Healthy diets that included a high intake of vegetables, fruit, whole grains, fish, low-fat dairy, and fish, on the other hand, were linked to a decreased risk of depression.

In general, an adequate, well-balanced diet will provide all of the vitamins and minerals needed for good health and emotional balance. Alternatively, vitamin and mineral supplements may be used to help fill the gaps. Please see your doctor if you have particular concerns about a vitamin or mineral deficiency.

A healthy diet is always a good place to start no matter what health condition you're experiencing. However, vitamins and minerals alone can't reverse major depression. If you find that OTC options do not alleviate your symptoms, talk to a doctor or mental health professional.

In many cases, depression can be effectively treated with therapy and medication. Your doctor may recommend that you attend therapy. Cognitive behavioral therapy CBT is a common therapy type used to treat depression. During CBT, a therapist will help you reframe negative thoughts and behaviors and teach you healthy coping mechanisms to help alleviate symptoms of depression.

In order to get a prescription medication for depression, you must visit a doctor or mental health professional. If they determine you'd benefit from an antidepressant, they may prescribe a selective serotonin reuptake inhibitor SSRI. SSRIs work by increasing the amount of serotonin in the brain, which can help improve your sense of well-being and regulate your mood.

Examples of SSRIs include:. Or, a doctor may prescribe a selective serotonin norepinephrine reuptake inhibitor SNRI such as Effexor venlafaxine. SSRIs and SNRIs may produce side effects such as anxiety, stomach aches, diarrhea, loss of appetite, and dizziness. Be sure to talk to a doctor if you experience these or any other side effects when taking any type of medication for depression.

If you or a loved one are struggling with depression, contact the Substance Abuse and Mental Health Services Administration SAMHSA National Helpline at for information on support and treatment facilities in your area. For more mental health resources, see our National Helpline Database.

Zirak N, Shafiee M, Soltani G, Mirzaei M, Sahebkar A. Hypericum perforatum in the treatment of psychiatric and neurodegenerative disorders: Current evidence and potential mechanisms of action. J Cell Physiol. National Center for Complementary and Integrative Health.

John's wort and depression: In-depth. de Wit L, Jeurissen S, Chen W. Risk assessment of herbal preparations containing St John's wort. National Institute for Public Health and the Environment Ministry of Health, Welfare and Sport. Wani AL, Bhat SA, Ara A.

Omega-3 fatty acids and the treatment of depression: A review of scientific evidence. Integr Med Res. Liao Y, Xie B, Zhang H, et al. Efficacy of omega-3 PUFAs in depression: A meta-analysis. Transl Psychiatry. Burhani MD, Rasenick MM. Fish oil and depression: The skinny on fats.

J Integr Neurosci. National Institutes of Health Office of Dietary Supplements. Omega-3 fatty acids: Fact sheet for consumers. Omega-3 fatty acids: Fact sheet for health professionals. American Heart Association. Fish and omega-3 fatty acids.

Maffei ME. Int J Mol Sci. Dome P, Tombor L, Lazary J, Gonda X, Rihmer Z. Natural health products, dietary minerals and over-the-counter medications as add-on therapies to antidepressants in the treatment of major depressive disorder: A review. Brain Res Bull.

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