10 Best Supplement Options For Depression And Anxiety, From A Holistic Psychiatrist

In my years as a holistic psychiatrist, I've seen patients benefit from comprehensive, effortful lifestyle changes, like shifting toward a real food diet, getting a full night of sleep, moving your body, engaging with your IRL community, limiting your social media use, connecting with nature, drinking water, and getting exposure to sunlight.

Curcumin, which is the active compound in turmeric (the spice that gives curry its characteristic golden color), is a powerful anti-inflammatory. Given that inflammation is thought to be at the root of so many modern cases of depression, this natural treatment may improve your mood while helping your body get healthier.

The best way to get the benefit of turmeric is to cook with it. Make a curry, and be sure to combine turmeric with black pepper, since it increases the absorption rate, or prep a turmeric paste and use that to make golden milk.

Rhodiola is an adaptogenic herb that supports your body in dealing with stress, which is at the root of so much depression. It may also fight fatigue and increase endurance, too.

While Rhodiola is very effective, it's not safe for everyone. I don't recommend Rhodiola for my patients on the bipolar spectrum, and it's not recommended during pregnancy or lactation.

SAM-e is not safe in all scenarios, but when it's indicated, it can be a huge help. Some people with depression have what's called a methylation defect at the root of their depression. SAM-e may help compensate for this defect and can have a tremendous impact on mood. There is some research on this supplement's ability to help with depression, but they've mainly been small studies, without any conclusive evidence, according to Mayo Clinic.

Probiotics may be a very helpful natural supplement to treat depression. In my practice, I've found that a compromised gut flora is often at the root of gut inflammation, systemic inflammation, and compromised neurotransmitter production, all of which may contribute to depression.

There's decent evidence that omega-3 fatty acids (aka fish oil) can support brain health and improve mood. And sadly, many people are walking around with omega-3 deficiency. Signs of deficiency include things like brittle nails, dry hair or hair loss, slow wound healing, excessive thirst, and even those red bumps on the backs of your upper arms. Another good sign of omega-3 deficiency is if your diet consists of processed foods, fried foods, and other foods that are lacking in essential nutrients.

When I do blood work, I find that nearly all of my patients are vitamin D deficient. Vitamin D deficiency contributes to a host of hormonal and inflammatory imbalances in the body, thereby potentially contributing to depression.

As I mentioned when we were discussing SAM-e, some people have a methylation defect that may contribute to depression. You can find out if you have this by having your MTHFR gene tested. If you have a methylation defect, a good-quality B complex containing methylated B vitamins such as 5-MTHF and methylcobalamin is helpful for proper neurotransmitter function and good mood.

Let me add my voice to the chorus singing the praises of hemp oil. The hemp plant's anti-inflammatory and relaxing properties can be immensely helpful for depression. I instruct my patients to find a good-quality liquid tincture of hemp oil and start with a dose of around 15 milligrams, increasing from there until they experience the benefit. It can take a few weeks of regular use to experience the full benefit.

I'd be remiss if I didn't bring up St. John's wort (SJW) in a conversation about natural treatment for depression—it's often considered the original supplement for depression. While the research is mixed on its efficacy, according to the NCCIH, integrative practitioners have been using the natural remedy for many years. And some studies indicate it may be helpful in treating mild to moderate depression, reports Mayo Clinic.

Like Rhodiola, ashwagandha is an adaptogenic herb that has long been used in ayurvedic tradition, said to help support the body's ability to cope with stress.

In fact, one study published in the Indian Journal of Psychological Medicine, participants who took ashwagandha for 60 days lowered their cortisol levels by almost 30 percent3.