Supplement for anxiety depression

10 Best Herb Supplements for Depression

Best with rhodiola: Pure Encapsulations Rhodiola Rosea
Best with saffron: NOW Saffron 50 mg
Best with omega-3s: Nordic Naturals EPA Xtra
Best with N-acetyl-L-cysteine: Pure Encapsulations NAC 900 mg
Best with vitamin D: Thorne Vitamin D/K2 Liquid
Best with B vitamins: Klaire Labs B-Complex Plus
Best with zinc: Pure Encapsulations Zinc
Best with SAM-e: Jarrow Formulas SAMe 400 mg
Best with magnesium: Bluebonnet Magnesium Glycinate
Best with creatine: Thorne Creatine

There are a ton of dietary supplements on the market, but not all of them are safe and effective.

For this article, we chose supplements based on the following criteria:

Evidence-based: The supplements on this list have research supporting their use in depression.
Testing: We chose brands whose products are tested regularly throughout the manufacturing process, ideally by a third-party organization.
Ingredients: We selected products from brands that prioritize the use of high quality ingredients and easily absorbed forms of vitamins and minerals. The brands below also avoid or limit the use of artificial flavors, fillers, and preservatives.
Price: While the supplements included vary in price, they provide a good value.
Vetting: All brands and products listed below have been vetted and approved by our team of experts, who evaluate companies based on medical credibility and business practices.

A note on price

General price ranges with dollar signs ($–$$$) are indicated below. One dollar sign means the product is rather affordable, whereas four dollar signs indicate a higher cost.

Generally, prices range from $0.06–$1.55 per serving, or $11. 30–$43.50 per container, though this may vary depending on where you shop.

Pricing guide:

$ = under $0.25 per serving
$$ = $0.25–$0.75 per serving
$$$ = $0.76–$1.25 per serving
$$$$ = over $1.25 per serving

Note that the dosage recommendations range from 1–4 capsules or tablets 1–4 times daily.

Therefore, a product that you need to take fewer times per day may end up being comparatively cheaper, despite having a higher price per count than a product that you need to take multiple times per day.

Best with rhodiola

Pure Encapsulations Rhodiola Rosea

Price: $$$$
Dosage: 1 capsule 1–2 times per day
Active ingredients: rhodiola extract

Rhodiola is an herb that, when taken in supplement form, has been linked to a variety of potential health benefits, including reduced depressive symptoms and an improved stress response (3).

Specifically, the herb is thought to benefit people with depression by reducing overactivity of the hypothalamic-pituitary-adrenocortical (HPA) axis and affecting neurotransmitter receptors and molecular networks (3, 4, 5).

For example, studies focusing on adults with depression have found that taking rhodiola daily for 6 or 12 weeks led to clinically meaningful reductions in depressive symptoms (6, 7).

What’s more, while rhodiola treatment was less effective than the antidepressant medication Sertraline in one study, it caused many fewer side effects (6).

If you’re interested in taking a rhodiola supplement, this product from Pure Encapsulations is a great option.

The supplement contains 100 mg of rhodiola rosea, standardized to contain 3% rosavins and 1% salidrosides — bioactive components thought to be responsible for rhodiola’s therapeutic effects.

Plus, Pure Encapsulations is a company that takes product quality seriously.

The company exceeds standards set by United States Pharmacopeia (USP), an organization that sets strict product-specific standards for supplements.

Pure Encapsulations products are also third-party tested by independent laboratories such as Eurofins, Silliker, and Intertek.

Pros

third-party tested
manufactured in a facility that exceeds USP standards
non-GMO
certified gluten-free
vegan

Cons

expensive

Shop now at Pure Formulas

Best with saffron

NOW Saffron 50 mg

Price: $$$
Dosage: 1 capsule two times per day
Active ingredients: saffron

Saffron is a brightly colored spice that’s packed with antioxidant compounds, including the carotenoids crocin and crocetin. Interestingly, saffron has shown promise as a natural remedy for depression (8, 9).

Studies have observed that saffron increases levels of the mood-boosting neurotransmitter serotonin in the brain. While researchers do not know exactly how this process works, it’s possible that saffron inhibits serotonin reuptake, thereby keeping it in the brain longer (8, 9).

Two reviews from 2019 found that saffron significantly improved depression severity and was significantly more effective than placebo (8, 10).

What’s more, one review found that saffron supplements had similar effectiveness to antidepressant medication in reducing depressive symptoms (8)

NOW Saffron 50 mg provides a dose that has been shown to be effective for reducing symptoms of depression (11, 12).

What’s more, the supplement is affordable and easy to find at most nationwide pharmacies.

NOW supplements are made in a facility that’s certified by Underwriters Laboratory and exceeds the current good manufacturing practices (CGMPs).

The CGMPs are regulations set by the Food and Drug Administration (FDA) to ensure safe supplement manufacturing and processing.

Pros

UL certified
non-GMO
vegan

Cons

not third-party tested for purity and potency

Shop now at Amazon

Best with omega-3s

Nordic Naturals EPA Xtra

Price: $$$$
Dosage: 2 softgels per day
Active ingredients: omega-3s (EPA, DHA, and other)

Omega-3 fats are essential fats, meaning you need to get them from your diet. Some studies show that omega-3 supplements may help reduce depressive symptoms in some people (13).

For example, one 2020 review of 10 studies including 910 people with MDD found that omega-3 supplements were superior to placebo treatments in reducing depressive symptoms and that higher dose omega-3 supplements were more effective than lower dose supplements (14).

Another 2020 review found that supplements with a higher ratio of eicosapentaenoic acid (EPA) to docosahexaenoic acid (DHA) were particularly effective. EPA and DHA are two types of omega-3 fatty acids, both of which are concentrated in seafood (13).

While these findings are promising, more research is needed to investigate the effects of omega-3 supplements on depressive symptoms.

Research suggests that supplements with a greater amount of EPA are most effective for people with depression. Therefore, choosing an omega-3 supplement that delivers at least 1,000 mg of EPA may be best (14).

Nordic Naturals EPA Xtra meets this criteria, providing 1,060 mg of EPA and 260 mg of DHA per 2-softgel serving.

Nordic Naturals fish oil products are third-party tested to ensure the product meets strict standards for purity, potency, and freshness.

Plus, the company makes it easy to view the certificate of analysis (COA) for every batch of its supplements online for ultimate transparency.

Pros

third-party tested
COA available online
certified sustainable
non-GMO verified
research-backed high omega-3 dose
lemon-flavored

Considerations

not suitable for vegans or vegetarians
some reports that the capsules melted in high temperatures during shipping when ordered online
expensive

Shop now at Amazon

Best with N-acetyl-L-cysteine

Pure Encapsulations NAC (N-acetyl-L-cysteine) 900 mg

Price: $$
Dosage: 1 capsule 1–2 times per day
Active ingredients: N-acetyl-L-cysteine

NAC is a precursor to the amino acids L-cysteine and glutathione.

Glutathione is considered one of the most important antioxidants in your body and is critical for regulating inflammation and protecting cells from oxidative damage (15).

Taking NAC has been shown to offer several health benefits, including boosting your body’s glutathione levels (16).

Research shows that people with depression are more likely to have higher levels of inflammatory cytokines such as C-reactive protein, interleukin-6, and tumor necrosis factor-alpha. Taking NAC may help reduce inflammation and ease depressive symptoms (17).

What’s more, NAC may improve neurotransmitter dysregulation in people with psychiatric disorders. The dysregulation of neurotransmitters such as dopamine and glutamate may be associated with mood disorders and schizophrenia, among other conditions (17).

Finally, a 2016 review of five studies concluded that treatment with NAC significantly reduced depressive symptoms and improved functioning in people with depression compared with placebo treatments. Plus, the NAC supplements were safe and well tolerated (18).

This supplement from Pure Encapsulations is a great NAC supplement because it contains just one active ingredient and is tested multiple times throughout manufacturing.

Pros

third-party tested
manufactured in a facility that exceeds USP standards
non-GMO
certified gluten-free
one-a-day formulation
vegan

Considerations

Shop now at Pure Formulas

Best with vitamin D

Thorne Vitamin D/K2 Liquid

Price: $
Dosage: 2 drops 1–3 times per day
Active ingredients: vitamin D3 and vitamin K2

Vitamin D is a critical nutrient that plays numerous essential roles in your body. However, many people don’t have sufficient vitamin D levels, often including people with depression.

Research shows that people with depression are more likely to be low or deficient in vitamin D. Those with the condition tend to have lower vitamin D levels than the general population, and people with the lowest levels tend to have the most significant depressive symptoms (19).

Vitamin D may reduce the risk of depression through several mechanisms, including by reducing inflammation, regulating mood, and protecting against neurocognitive dysfunction (19).

Several studies in people with depression suggest that taking vitamin D supplements may lead to significant improvements in depressive symptoms, quality of life, and illness severity (19, 20).

Keep in mind that more research is needed before vitamin D can be recommended as a universal treatment for depression. Additionally, it’s unclear whether vitamin D supplements are beneficial only for people with vitamin D deficiencies.

Thorne Vitamin D/K2 Liquid is a high quality vitamin D supplement that provides 1,000 IU (25 mcg) of vitamin D3, a highly absorbable form of vitamin D.

What’s more, each 2-drop serving also provides 200 mcg of vitamin K2, a nutrient that works together with vitamin D in the body (21).

Thorne is certified by NSF International, an organization that inspects manufacturing facilities and tests supplements for quality and potency.

Pros

NSF certified
free of artificial preservatives, colors, and flavors
free of major allergens
comes in a liquid form that is easier to take
affordable

Shop now at Amazon

Best with B vitamins

Klaire Labs B-Complex Plus

Price: $$
Dosage: 1 capsule per day
Active ingredients: thiamine, riboflavin, niacin, vitamin B6, folate, vitamin B12, biotin, pantothenic acid, choline, inositol, and para-aminobenzoic acid

B vitamins play important roles in brain function and mood regulation.

B vitamins, including folate, B12, and B6, are necessary for the production and regulation of neurotransmitters such as serotonin, gamma-aminobutyric acid (GABA), and dopamine (22).

Older research suggests that deficiencies in vitamin B12 and folate may increase the risk of depression and that supplementing with these nutrients may help reduce depressive symptoms in certain populations (23, 24, 25, 26).

An older study also found B12 injections to be beneficial in people with MDD when used alongside antidepressant medication (27).

Additionally, a 2020 review suggested that taking vitamin B12 supplements earlier in life may delay the onset of depression and improve the effects of antidepressant medications (28).

Vitamin B6 has also been found to improve depressive symptoms when used in combination with other nutrients, including tryptophan and a form of vitamin B3 called nicotinamide (29).

Because several B vitamins may benefit people with depression, a B-complex supplement that contains all eight B vitamins may be the best choice.

Klaire Labs B-Complex Plus contains all eight B vitamins, including active forms of folate and B12 for better absorption. It’s also free of common allergens, including milk, shellfish, eggs, tree nuts, peanuts, gluten, and soy.

Klaire Labs supplements are made in a CGMP-compliant facility that meets FDA guidelines.

Pros

contains activated forms of folate and B12 for better absorption
free of major allergens
CGMP-certified facility
free of artificial colors, flavors, and preservatives

Cons

not third-party tested for purity and potency

Shop now at Amazon

Best with zinc

Pure Encapsulations Zinc 15 mg

Price: $
Dosage: 1 capsule 1–4 times per day
Active ingredients: zinc picolinate

Zinc is a mineral that’s critical to brain health and the regulation of neurotransmitter pathways. It also boasts antioxidant and anti-inflammatory properties (30).

Zinc deficiency is strongly linked to an increased risk of depression and depression symptom severity (30).

A 2020 analysis found that zinc supplementation significantly lowered symptom scores in people with depression (31).

Additionally, a 2021 analysis of 5 studies suggested that zinc supplementation may be useful for reducing depressive symptoms in people with clinical depression who are taking antidepressant medications. The studies used zinc doses of about 10–25 mg (32).

Pure Encapsulations offers a zinc supplement that’s made with high quality zinc picolinate and is tested multiple times throughout manufacturing.

The product is also available in a 30-mg zinc dose, so you can choose the dose that’s most appropriate for your nutrient needs.

Pros

third-party tested
manufactured in a facility that exceeds USP standards
non-GMO
certified gluten-free
vegan
available in 15-mg and 30-mg doses
affordable

Shop now at Pure Formulas

Best with SAMe

Jarrow Formulas SAMe 400 mg

Price: $$$$
Dosage: 1 tablet per day
Active ingredients: S-Adenosylmethionine

S-Adenosylmethionine (SAMe) is a sulfur-containing compound that has shown promise in the treatment of depression. It’s found naturally in your body and plays important roles in brain function.

A 2020 review of 8 studies found that SAMe, when used alone or with antidepressant medications, improved depressive symptoms in people with MDD. The studies used doses of 200–3,200 mg and treatment times of 2–12 weeks (33).

While this is promising, keep in mind that more research is needed before strong conclusions can be made.

Jarrow Formulas SAMe supplement delivers 400 mg of SAMe per tablet and is highly rated online.

Jarrow Formulas products are third-party tested by U.S. Department of Agriculture (USDA) accredited laboratories.

Pros

third-party tested
vegan
gluten-free
available in individual blister packs, which may be easier for travel

Cons

expensive

Shop now at Pure Formulas

Best with magnesium

Bluebonnet Magnesium Glycinate

Price: $$$
Dosage: 4 capsules per day
Active ingredients: magnesium bisglycinate

Magnesium is an important mineral that may benefit those with depression.

Magnesium deficiency is common among people with depression, and research shows that supplementing with it may reduce depressive symptoms (34).

A randomized study in 126 people with mild to moderate depression found that taking 248 mg of magnesium per day for 6 weeks significantly improved depressive symptoms compared with a placebo (35).

What’s more, very low magnesium intake has been significantly linked to an increased risk of depression, especially in younger adults (36).

Bluebonnet Magnesium Glycinate provides 100 mg of magnesium per capsule. You can adjust your dose depending on how much magnesium you need.

It’s also a good option because it contains magnesium glycinate, a highly absorbable form of magnesium (37).

Bluebonnet is certified by NSF International, and its products are certified gluten-free.

Pros

provides a highly absorbable form of magnesium
non-GMO verified
NSF certified
certified gluten-free
free of major allergens
vegan

Cons

not third-party tested for purity and potency
4-capsule serving size

Shop now at Amazon

Best with creatine

Thorne Creatine

Price: $$
Dosage: 1 scoop (5 grams) per day
Active ingredients: creatine monohydrate

Creatine is an organic acid that plays an important role in maintaining brain energy, among other functions. Altered brain energy levels are thought to be involved in the development of depression (38).

Some studies suggest that supplementing with 2–10 grams of creatine per day may reduce symptoms in people with MDD (39).

Also, a 2020 study that included data on 22,692 adults found that depression was 42% higher among adults with the lowest intake of creatine than among adults with the highest intake.

This protective effect seemed to be strongest in females, people ages 20–39, and those not taking antidepressant or anti-anxiety medication (40).

Thorne Creatine is a great creatine supplement because it contains just one ingredient and is NSF Certified for Sport — a third-party certification ensuring that the product is free of more than 270 substances banned by major athletics organizations.

Thorne Creatine is also unflavored, so it’s a versatile supplement that can be mixed with a beverage of your choice.

Pros

NSF Certified for Sport
contains just one ingredient
unflavored
easy to mix
free of gluten, dairy, and soy

Cons

not suitable for vegans or vegetarians

Shop now at Optum

If you have depression and want to try one or more supplements to see whether they improve your symptoms, it’s important to ask a healthcare professional for advice before adding any new supplement to your diet.

Even though some supplements may be helpful for reducing depressive symptoms in some people, they’re not appropriate or safe for everyone.

After you’ve discussed your options with a healthcare professional and have identified one or more appropriate supplement ingredients, it’s essential to choose high quality products from trusted companies, such as those listed in this article.

It’s also important to consider the following when shopping for supplements:

Potential drug interactions: Some supplements may interact with medications, including antidepressant medications. This is one reason it’s important to discuss any new supplements with a healthcare professional.
Form and dosage: Some supplement forms, such as softgels, are easier to swallow. If you have trouble remembering to take supplements or are taking other vitamins or medications, you may consider a product that you need to take only once per day.
Ingredients: Be sure to read supplement labels carefully, especially if you have dietary preferences or needs, such as food allergies. Some people may also prefer to avoid supplements that contain additives such as artificial colors and preservatives.
Cost: Supplements can vary in price, so it’s important to compare product cost, especially if you’re on a budget.

Everyone feels low from time to time. However, depression is completely different from a low mood. Depression causes a persistent feeling of sadness and causes you to lose interest in things you once enjoyed.

If you’re experiencing depression, it’s critical to get the right help.

If you’re not sure where to find the help you need, talk with a trusted healthcare professional, such as a primary care physician or a therapist.

They can help you get the care you need.

If you or someone you know is considering suicide or self-harm, please seek support:

Call the National Suicide Prevention Lifeline 24 hours a day at 800-273-8255.
Text “HOME” to the Crisis Text Line at 741741.
Not in the United States? You can find a helpline in your country with Befrienders Worldwide.
Call 911 or your local emergency number if you feel it’s an emergency.

While you wait for help to arrive, stay with someone and remove any weapons or substances that can cause harm. You are not alone.

Which supplements are commonly used for depression?

Studies show that certain dietary supplements, including omega-3s, vitamin D, rhodiola, B12, and saffron, may be helpful for reducing depressive symptoms in some people.

However, these supplements may not be appropriate or effective for everyone.

Be sure to clear any new dietary supplement with a healthcare professional before taking it. This is especially important if you’re taking antidepressants or other medications.

A healthcare professional can help you decide which supplements may be the most appropriate based on factors like your medical history, medications, and laboratory values.

What’s the best natural antidepressant supplement?

There is no one best supplement for people with depression. Although some supplements have been shown to benefit certain populations with depression, not everyone will benefit from the same supplements.

Every person with depression has different needs and should work with a healthcare professional to create an individualized care plan, which may or may not involve dietary supplements.

What’s the best herb for anxiety and depression?

While some herbs, such as rhodiola and chamomile, may be helpful for reducing or managing symptoms in some individuals, there is no best herb for treating anxiety or depression (41).

Furthermore, even if you find that taking an herbal supplement is helpful, it shouldn’t be used in place of a prescribed antidepressant medication.

Depression is a mental health condition that affects millions of people worldwide. Although depression is typically treated with medication and therapy, some people may want to try other safe methods, such as dietary modifications or supplements, to reduce their symptoms.

The supplements in this article have been studied for their potential to reduce depressive symptoms and may be appropriate for some people with depression.

However, medical experts need to do more research before they will be able to draw robust conclusions about these supplements’ effects on depression.

It’s essential to discuss any new supplement with a healthcare professional to ensure that it’s safe for you and fits your needs.

Read this article in Spanish.

10 Best Herb Supplements for Depression

Best with rhodiola: Pure Encapsulations Rhodiola Rosea
Best with saffron: NOW Saffron 50 mg
Best with omega-3s: Nordic Naturals EPA Xtra
Best with N-acetyl-L-cysteine: Pure Encapsulations NAC 900 mg
Best with vitamin D: Thorne Vitamin D/K2 Liquid
Best with B vitamins: Klaire Labs B-Complex Plus
Best with zinc: Pure Encapsulations Zinc
Best with SAM-e: Jarrow Formulas SAMe 400 mg
Best with magnesium: Bluebonnet Magnesium Glycinate
Best with creatine: Thorne Creatine

There are a ton of dietary supplements on the market, but not all of them are safe and effective.

For this article, we chose supplements based on the following criteria:

Evidence-based: The supplements on this list have research supporting their use in depression.
Testing: We chose brands whose products are tested regularly throughout the manufacturing process, ideally by a third-party organization.
Ingredients: We selected products from brands that prioritize the use of high quality ingredients and easily absorbed forms of vitamins and minerals. The brands below also avoid or limit the use of artificial flavors, fillers, and preservatives.
Price: While the supplements included vary in price, they provide a good value.
Vetting: All brands and products listed below have been vetted and approved by our team of experts, who evaluate companies based on medical credibility and business practices.

A note on price

General price ranges with dollar signs ($–$$$) are indicated below. One dollar sign means the product is rather affordable, whereas four dollar signs indicate a higher cost.

Generally, prices range from $0.06–$1.55 per serving, or $11.30–$43.50 per container, though this may vary depending on where you shop.

Pricing guide:

$ = under $0.25 per serving
$$ = $0.25–$0.75 per serving
$$$ = $0.76–$1.25 per serving
$$$$ = over $1.25 per serving

Note that the dosage recommendations range from 1–4 capsules or tablets 1–4 times daily.

Best with rhodiola

Pure Encapsulations Rhodiola Rosea

Price: $$$$
Dosage: 1 capsule 1–2 times per day
Active ingredients: rhodiola extract

Rhodiola is an herb that, when taken in supplement form, has been linked to a variety of potential health benefits, including reduced depressive symptoms and an improved stress response (3).

For example, studies focusing on adults with depression have found that taking rhodiola daily for 6 or 12 weeks led to clinically meaningful reductions in depressive symptoms (6, 7).

What’s more, while rhodiola treatment was less effective than the antidepressant medication Sertraline in one study, it caused many fewer side effects (6).

If you’re interested in taking a rhodiola supplement, this product from Pure Encapsulations is a great option.

The supplement contains 100 mg of rhodiola rosea, standardized to contain 3% rosavins and 1% salidrosides — bioactive components thought to be responsible for rhodiola’s therapeutic effects.

Plus, Pure Encapsulations is a company that takes product quality seriously.

The company exceeds standards set by United States Pharmacopeia (USP), an organization that sets strict product-specific standards for supplements.

Pure Encapsulations products are also third-party tested by independent laboratories such as Eurofins, Silliker, and Intertek.

Pros

third-party tested
manufactured in a facility that exceeds USP standards
non-GMO
certified gluten-free
vegan

Cons

expensive

Shop now at Pure Formulas

Best with saffron

NOW Saffron 50 mg

Price: $$$
Dosage: 1 capsule two times per day
Active ingredients: saffron

Two reviews from 2019 found that saffron significantly improved depression severity and was significantly more effective than placebo (8, 10).

What’s more, one review found that saffron supplements had similar effectiveness to antidepressant medication in reducing depressive symptoms (8)

NOW Saffron 50 mg provides a dose that has been shown to be effective for reducing symptoms of depression (11, 12).

What’s more, the supplement is affordable and easy to find at most nationwide pharmacies.

NOW supplements are made in a facility that’s certified by Underwriters Laboratory and exceeds the current good manufacturing practices (CGMPs).

The CGMPs are regulations set by the Food and Drug Administration (FDA) to ensure safe supplement manufacturing and processing.

Pros

UL certified
non-GMO
vegan

Cons

not third-party tested for purity and potency

Shop now at Amazon

Best with omega-3s

Nordic Naturals EPA Xtra

Price: $$$$
Dosage: 2 softgels per day
Active ingredients: omega-3s (EPA, DHA, and other)

Omega-3 fats are essential fats, meaning you need to get them from your diet. Some studies show that omega-3 supplements may help reduce depressive symptoms in some people (13).

While these findings are promising, more research is needed to investigate the effects of omega-3 supplements on depressive symptoms.

Nordic Naturals EPA Xtra meets this criteria, providing 1,060 mg of EPA and 260 mg of DHA per 2-softgel serving.

Nordic Naturals fish oil products are third-party tested to ensure the product meets strict standards for purity, potency, and freshness.

Plus, the company makes it easy to view the certificate of analysis (COA) for every batch of its supplements online for ultimate transparency.

Pros

third-party tested
COA available online
certified sustainable
non-GMO verified
research-backed high omega-3 dose
lemon-flavored

Considerations

not suitable for vegans or vegetarians
some reports that the capsules melted in high temperatures during shipping when ordered online
expensive

Shop now at Amazon

Best with N-acetyl-L-cysteine

Pure Encapsulations NAC (N-acetyl-L-cysteine) 900 mg

Price: $$
Dosage: 1 capsule 1–2 times per day
Active ingredients: N-acetyl-L-cysteine

NAC is a precursor to the amino acids L-cysteine and glutathione.

Glutathione is considered one of the most important antioxidants in your body and is critical for regulating inflammation and protecting cells from oxidative damage (15).

Taking NAC has been shown to offer several health benefits, including boosting your body’s glutathione levels (16).

This supplement from Pure Encapsulations is a great NAC supplement because it contains just one active ingredient and is tested multiple times throughout manufacturing.

Pros

third-party tested
manufactured in a facility that exceeds USP standards
non-GMO
certified gluten-free
one-a-day formulation
vegan

Considerations

Shop now at Pure Formulas

Best with vitamin D

Thorne Vitamin D/K2 Liquid

Price: $
Dosage: 2 drops 1–3 times per day
Active ingredients: vitamin D3 and vitamin K2

Vitamin D is a critical nutrient that plays numerous essential roles in your body. However, many people don’t have sufficient vitamin D levels, often including people with depression.

Vitamin D may reduce the risk of depression through several mechanisms, including by reducing inflammation, regulating mood, and protecting against neurocognitive dysfunction (19).

Several studies in people with depression suggest that taking vitamin D supplements may lead to significant improvements in depressive symptoms, quality of life, and illness severity (19, 20).

Thorne Vitamin D/K2 Liquid is a high quality vitamin D supplement that provides 1,000 IU (25 mcg) of vitamin D3, a highly absorbable form of vitamin D.

What’s more, each 2-drop serving also provides 200 mcg of vitamin K2, a nutrient that works together with vitamin D in the body (21).

Thorne is certified by NSF International, an organization that inspects manufacturing facilities and tests supplements for quality and potency.

Pros

NSF certified
free of artificial preservatives, colors, and flavors
free of major allergens
comes in a liquid form that is easier to take
affordable

Shop now at Amazon

Best with B vitamins

Klaire Labs B-Complex Plus

Price: $$
Dosage: 1 capsule per day
Active ingredients: thiamine, riboflavin, niacin, vitamin B6, folate, vitamin B12, biotin, pantothenic acid, choline, inositol, and para-aminobenzoic acid

B vitamins play important roles in brain function and mood regulation.

B vitamins, including folate, B12, and B6, are necessary for the production and regulation of neurotransmitters such as serotonin, gamma-aminobutyric acid (GABA), and dopamine (22).

An older study also found B12 injections to be beneficial in people with MDD when used alongside antidepressant medication (27).

Additionally, a 2020 review suggested that taking vitamin B12 supplements earlier in life may delay the onset of depression and improve the effects of antidepressant medications (28).

Vitamin B6 has also been found to improve depressive symptoms when used in combination with other nutrients, including tryptophan and a form of vitamin B3 called nicotinamide (29).

Because several B vitamins may benefit people with depression, a B-complex supplement that contains all eight B vitamins may be the best choice.

Klaire Labs supplements are made in a CGMP-compliant facility that meets FDA guidelines.

Pros

contains activated forms of folate and B12 for better absorption
free of major allergens
CGMP-certified facility
free of artificial colors, flavors, and preservatives

Cons

not third-party tested for purity and potency

Shop now at Amazon

Best with zinc

Pure Encapsulations Zinc 15 mg

Price: $
Dosage: 1 capsule 1–4 times per day
Active ingredients: zinc picolinate

Zinc is a mineral that’s critical to brain health and the regulation of neurotransmitter pathways. It also boasts antioxidant and anti-inflammatory properties (30).

Zinc deficiency is strongly linked to an increased risk of depression and depression symptom severity (30).

A 2020 analysis found that zinc supplementation significantly lowered symptom scores in people with depression (31).

Pure Encapsulations offers a zinc supplement that’s made with high quality zinc picolinate and is tested multiple times throughout manufacturing.

The product is also available in a 30-mg zinc dose, so you can choose the dose that’s most appropriate for your nutrient needs.

Pros

third-party tested
manufactured in a facility that exceeds USP standards
non-GMO
certified gluten-free
vegan
available in 15-mg and 30-mg doses
affordable

Shop now at Pure Formulas

Best with SAMe

Jarrow Formulas SAMe 400 mg

Price: $$$$
Dosage: 1 tablet per day
Active ingredients: S-Adenosylmethionine

S-Adenosylmethionine (SAMe) is a sulfur-containing compound that has shown promise in the treatment of depression. It’s found naturally in your body and plays important roles in brain function.

While this is promising, keep in mind that more research is needed before strong conclusions can be made.

Jarrow Formulas SAMe supplement delivers 400 mg of SAMe per tablet and is highly rated online.

Jarrow Formulas products are third-party tested by U.S. Department of Agriculture (USDA) accredited laboratories.

Pros

third-party tested
vegan
gluten-free
available in individual blister packs, which may be easier for travel

Cons

expensive

Shop now at Pure Formulas

Best with magnesium

Bluebonnet Magnesium Glycinate

Price: $$$
Dosage: 4 capsules per day
Active ingredients: magnesium bisglycinate

Magnesium is an important mineral that may benefit those with depression.

Magnesium deficiency is common among people with depression, and research shows that supplementing with it may reduce depressive symptoms (34).

A randomized study in 126 people with mild to moderate depression found that taking 248 mg of magnesium per day for 6 weeks significantly improved depressive symptoms compared with a placebo (35).

What’s more, very low magnesium intake has been significantly linked to an increased risk of depression, especially in younger adults (36).

Bluebonnet Magnesium Glycinate provides 100 mg of magnesium per capsule. You can adjust your dose depending on how much magnesium you need.

It’s also a good option because it contains magnesium glycinate, a highly absorbable form of magnesium (37).

Bluebonnet is certified by NSF International, and its products are certified gluten-free.

Pros

provides a highly absorbable form of magnesium
non-GMO verified
NSF certified
certified gluten-free
free of major allergens
vegan

Cons

not third-party tested for purity and potency
4-capsule serving size

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Best with creatine

Thorne Creatine

Price: $$
Dosage: 1 scoop (5 grams) per day
Active ingredients: creatine monohydrate

Some studies suggest that supplementing with 2–10 grams of creatine per day may reduce symptoms in people with MDD (39).

Also, a 2020 study that included data on 22,692 adults found that depression was 42% higher among adults with the lowest intake of creatine than among adults with the highest intake.

This protective effect seemed to be strongest in females, people ages 20–39, and those not taking antidepressant or anti-anxiety medication (40).

Thorne Creatine is also unflavored, so it’s a versatile supplement that can be mixed with a beverage of your choice.

Pros

NSF Certified for Sport
contains just one ingredient
unflavored
easy to mix
free of gluten, dairy, and soy

Cons

not suitable for vegans or vegetarians

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Even though some supplements may be helpful for reducing depressive symptoms in some people, they’re not appropriate or safe for everyone.

It’s also important to consider the following when shopping for supplements:

Potential drug interactions: Some supplements may interact with medications, including antidepressant medications. This is one reason it’s important to discuss any new supplements with a healthcare professional.
Form and dosage: Some supplement forms, such as softgels, are easier to swallow. If you have trouble remembering to take supplements or are taking other vitamins or medications, you may consider a product that you need to take only once per day.
Ingredients: Be sure to read supplement labels carefully, especially if you have dietary preferences or needs, such as food allergies. Some people may also prefer to avoid supplements that contain additives such as artificial colors and preservatives.
Cost: Supplements can vary in price, so it’s important to compare product cost, especially if you’re on a budget.

If you’re experiencing depression, it’s critical to get the right help.

If you’re not sure where to find the help you need, talk with a trusted healthcare professional, such as a primary care physician or a therapist.

They can help you get the care you need.

If you or someone you know is considering suicide or self-harm, please seek support:

Call the National Suicide Prevention Lifeline 24 hours a day at 800-273-8255.
Text “HOME” to the Crisis Text Line at 741741.
Not in the United States? You can find a helpline in your country with Befrienders Worldwide.
Call 911 or your local emergency number if you feel it’s an emergency.

While you wait for help to arrive, stay with someone and remove any weapons or substances that can cause harm. You are not alone.

Which supplements are commonly used for depression?

Studies show that certain dietary supplements, including omega-3s, vitamin D, rhodiola, B12, and saffron, may be helpful for reducing depressive symptoms in some people.

However, these supplements may not be appropriate or effective for everyone.

Be sure to clear any new dietary supplement with a healthcare professional before taking it. This is especially important if you’re taking antidepressants or other medications.

A healthcare professional can help you decide which supplements may be the most appropriate based on factors like your medical history, medications, and laboratory values.

What’s the best natural antidepressant supplement?

Every person with depression has different needs and should work with a healthcare professional to create an individualized care plan, which may or may not involve dietary supplements.

What’s the best herb for anxiety and depression?

While some herbs, such as rhodiola and chamomile, may be helpful for reducing or managing symptoms in some individuals, there is no best herb for treating anxiety or depression (41).

Furthermore, even if you find that taking an herbal supplement is helpful, it shouldn’t be used in place of a prescribed antidepressant medication.

The supplements in this article have been studied for their potential to reduce depressive symptoms and may be appropriate for some people with depression.

However, medical experts need to do more research before they will be able to draw robust conclusions about these supplements’ effects on depression.

It’s essential to discuss any new supplement with a healthcare professional to ensure that it’s safe for you and fits your needs.

Read this article in Spanish.

7 remedies for anxiety that don't work

Daniil Davydov

medical journalist

Author's profile

Many people now experience anxiety, and it can be difficult to deal with it on your own. About what ways can really help, we wrote in the article "5 tips on how to cope with anxiety in difficult times."

However, some popular medications and supplements that are marketed as anti-anxiety medications have no evidence of effectiveness.

Some of them are relatively harmless, but others have side effects and contraindications, so under certain conditions they can do more harm than good. If you are planning to purchase a medication for anxiety, we recommend that you consult with your doctor. And this list will help you make an informed decision.

Essential Skills in Times of Stress - WHO Picture Guide

What You Will Learn

Novo-Passit
Persen
Corvalol
Motherwort
Validol
Afobazole
Tenoten

Go to the doctor

Our articles are written with love for evidence-based medicine. We refer to authoritative sources and go to doctors with a good reputation for comments. But remember: the responsibility for your health lies with you and your doctor. We don't write prescriptions, we make recommendations. Relying on our point of view or not is up to you.

Novo-Passit

What is it. Phytotherapeutic tablets or solution based on herbal extracts of Valerian officinalis, lemon balm, St.

Novo-Passit - GRLS

According to the manufacturer, the drug helps with a state of constant mental stress and mild forms of insomnia.

Proof of effectiveness. Novo-Passit is not mentioned in international databases of medicines, nor is it in clinical recommendations for the treatment of any diseases.

/list/medical-evidence/

14 authoritative medical sources

Some drugs are made from chemicals derived from plants. For example, cardiac glycosides are made from digitalis purpurea. But for the manufacture of the drug, not the whole plant and not the extract from it are used, but separate, carefully purified chemicals, the concentration of which is very strictly controlled.

Products containing extracts or whole parts of one or more plants are classified as herbal medicine and are considered dietary supplements in most countries. Therefore, they are neither in international drug databases nor in clinical guidelines for the treatment of diseases.

What is Phytotherapy - MedlinePlus Medical Guide

There is no need to look for evidence of the effectiveness of dietary supplements, since by law it is just food.

All that is required of them is to be safe, that is, not to harm the health of the people who take them. Since it is not necessary to prove the effectiveness of herbal remedies, they are very poorly understood. When it comes to complex herbal remedies, research is further complicated by the fact that they do not work the way they would work separately.

/dietary-supplements/

They say expensive dietary supplements are more effective than cheap ones. Is it true?

For example, although the European Medicines Agency, or EMA, considers valerian essential oil and rhizome preparations to have a calming effect, we do not know how this plant extract will work in combination with other plant extracts.

Valerian essential oils - EMA

Valerian rhizomes - EMA

Finding out how effective a multi-herb formulation works is also difficult because different researchers study different sets of herbal extracts at different concentrations. As a result, most scientists admit that we do not yet have reliable information on how effective herbal preparations based on herbs are for anxiety.

For example, psychotherapists in Switzerland who were trying to understand whether a combination of extracts of valerian, lemon balm, passionflower and butterbur helps with anxiety disorders. They gave part of the patients these supplements and compared the effect with patients who did not receive supplements, and came to the conclusion that the supplements can reduce the dosage of the main drugs - benzodiazepines.

Effect of a combination of valerian, lemon balm, passionflower and butterbur extracts on benzodiazepine prescribing in hospitalized patients with psychiatric disorders - Journal of Phytotherapy

These types of studies are called case-control studies. Even if they show that patients got better, this cannot be considered conclusive evidence of the effectiveness of the drug, since doctors knew who was receiving which drug and could unwittingly embellish the result. Patients who received supplements could also believe in their power and feel better - this is called the placebo effect.

To understand how well supplements really work, you need to study them the way you study drugs, that is, subject them to a randomized clinical trial. With this procedure, patients are randomly divided into two groups, one of which receives the drug, and the other receives exactly the same type of dummy pills, and neither doctors nor patients know which group they fell into until the end of the experiment. But there are still no such works devoted to supplements with herbal extracts for anxiety. Until they appear, nothing definite can be said about whether they work.

Another component of Novo-Passit, guaifenesin, is known mainly as a cough suppressant and expectorant. There is still no convincing evidence that guaifenesin helps with coughing - but it has quite a few side effects.

Guaifenesin - a cough remedy - drugs.com

I have not been able to find studies of guaifenesin as an anti-anxiety agent.

Contraindications and side effects. In the instructions, the manufacturer writes that Novo-Passit is contraindicated in children under 12 years of age and people with intolerance to the components of the drug - especially guaifenesin. As a rule, it is well tolerated, but some people complain of allergies, dizziness, weakness, drowsiness and gastrointestinal disorders - from vomiting and heartburn to diarrhea.

The cost of the drug depends on the number of tablets in the package and the volume of the vial

A pack of 10 tablets and a 100 ml bottle of solution cost about the same - 460-470 R

The cost of the drug depends on the number of tablets in the package and the volume of the vial A package of 10 tablets and a 100 ml solution bottle cost approximately the same - 460-470 R

Persen

What is it. Phytotherapeutic tablets and capsules based on the extract of rhizomes of valerian, lemon balm and mint.

Persen — GRLS

According to the manufacturer, the drug has a sedative effect.

Proof of effectiveness. Persen is not mentioned in the international drug databases, it is not in the clinical recommendations for the treatment of any diseases either. This is a phytotherapeutic drug similar to Novo-Passit, but with a slightly different composition. He has exactly the same problems with evidence of effectiveness.

Contraindications and side effects. According to the manufacturer, the drug should not be taken by people with hypersensitivity to its components, people with low blood pressure, diseases of the biliary tract, children under 12 years of age, pregnant and lactating women. The drug can cause allergic reactions - from rashes to edema, and with prolonged use, provoke constipation.

The cost of the drug depends on the number of tablets in the package. The price of a pack of 20 tablets is 351 R

Corvalol

What is it. Corvalol is sold in two versions:

phytotherapeutic agent based on extracts of lemon balm leaves, peppermint and motherwort grass in tablets and water-based drops;
phytotherapeutic agent based on extracts of lemon balm leaves, peppermint, motherwort herb, which contains phenobarbital. These are drops based on 95% alcohol.

Corvalol tablets - GRLS

Corvalol drops with phenobarbital - GRLS

According to the manufacturers, Corvalol in both versions "has a calming effect."

Proof of effectiveness. As a remedy for anxiety, both versions of Corvalol, both with and without phenobarbital, are not mentioned in any international drug database. In clinical recommendations for the treatment of any diseases, they are also absent.

There is no convincing evidence that any of the components of Corvalol without phenobarbital can work as a sedative. According to some studies, lemon balm tea or tincture relieves insomnia, and the smell of peppermint can reduce stress a little. But there is no evidence that in tablets or drops these components will act in the same way as in the form of tea or essential oil.

Perhaps lemon balm tea or tincture helps with insomnia — RxList

Perhaps the smell of mint can relieve stress — RxList

Why phenobarbital is dangerous — drugs.com

Corvalol with phenobarbital may indeed have a sedative effect account, in fact, phenobarbital. This is a very old tranquilizer, in most countries its is prescribed only as an anticonvulsant and its use is strictly controlled, since phenobarbital is addictive and has many side effects.

Contraindications and side effects. Manufacturers of Corvalol without phenobarbital warn that it has quite a few contraindications: from allergies to its components to peptic ulcer, liver or kidney diseases, pregnancy and breastfeeding. Children under 18 years of age should not take the drug.

Manufacturers of Corvalol with phenobarbital add alcoholism and traumatic brain injury to the list of contraindications. Experts from other countries warn that phenobarbital is also contraindicated in severe asthma and chronic obstructive pulmonary disease, i.e. COPD, porphyria, and for people with a history of drug dependence in the past. The list of side effects of phenobarbital drops includes dizziness, weakness, nausea, decreased alertness, and rash.

/list/kardiologia/

14 important questions for Anton Rodionov, a cardiologist

tablets

Motherwort preparations and supplements

What is it. Phytotherapeutic agents based on motherwort extract. According to the manufacturers, such drugs have a pronounced sedative effect - that is, they work as a strong sedative.

Preparation based on motherwort extract - GRLS

Motherwort-based supplements registered in Russia

Motherwort as a source of bioactive compounds - European Medicines Agency report medical reference book RxList

In Russia, there are both medicines and biologically active supplements based on motherwort - both in the form of liquid extracts and in capsules.

Proof of effectiveness. Motherwort-based preparations are not listed as an anxiety remedy in any international drug database. In clinical recommendations for the treatment of any diseases, it is also absent.

Theoretically, motherwort may have a potential neurological effect. Some substances in this plant can bind to receptors for gamma-aminobutyric acid, or GABA. This neurotransmitter is responsible for the inhibition of the nervous system, so the researchers suggested that the biologically active substances in motherwort would work in a similar way.

But when the substances in the motherwort extract that could work as sedatives were tested separately, their biological effect was very weak. Most likely, patients with anxiety would simply not feel its effects.

The effectiveness of motherwort remedies in healthy people with severe anxiety has not been tested. According to some studies, the combination of motherwort, valerian, hops, and lemon balm improves sleep in people with alcoholism who are trying to quit drinking. However, there is no conclusive evidence for this yet.

Contraindications and side effects. Motherwort preparation companies warn that some people may have allergies or digestive disorders - indigestion, that is, pain or discomfort in the stomach, and diarrhea.

Motherwort preparations and supplements are contraindicated in people taking neurological preparations based on calcium hydroxybutyrate, magnesium hydroxybutyrate, potassium hydroxybutyrate, or sodium hydroxybutyrate. Motherwort can enhance the effect of such drugs - up to severe poisoning and coma.

Motherwort is incompatible with hydroxybutyrates - Medscape Medical Guide

Some pharmaceutical companies offer motherwort extract based on 70% alcohol. According to the instructions, you need to use the drug in 30-50 drops diluted in water - the maximum content of ethyl alcohol in such a dose is 0.55 g, and in the maximum daily dose - 2.2 g.

International organizations believe that women can take no more than one standard serving of alcoholic beverages per day, and for men - no more than two servings. This is 14 g of pure ethanol.

The amount of ethyl alcohol that can be obtained with the maximum dose of the drug is much less than the standard serving of alcohol. Nevertheless, people who take drugs that are incompatible with alcoholic beverages, such as antidepressants, should, just in case, abandon the alcohol tincture of motherwort.

The cost of the drug depends on the pricing policy of the manufacturer. The cheapest package of 10 tablets can be bought for 18 R

Validol

What is it. Sublingual tablets based on levomenthol - a substance that is obtained from peppermint essential oil.

Validol - GRLS

Manufacturers claim that this drug "has a sedative effect" - that is, it works as a sedative.

Proof of effectiveness. Levomenthol-based drugs are not listed as anti-anxiety drugs in any international drug database.

In some countries, levomenthol is approved only as an external agent for veterinary use. It is mainly used as a cough suppressant, anti-inflammatory and antipruritic drug in humans and animals.

Levomenthol — drugs.com

How levomenthol is used in medicine — PubChem chemical guide

No one has studied the effectiveness of peppermint essential oils and levomenthol preparations for anxiety in people.

Contraindications and side effects. There are few contraindications for drugs with levomenthol: mostly it is an allergy or intolerance to the components of the drug, the medicine is not suitable for children under 18 years of age. But there are side effects: nausea, watery eyes and dizziness. According to the manufacturers, the drug is incompatible with alcohol.

The cost of the drug depends on the number of tablets in the package and on the pricing policy of the manufacturer. The cheapest package of 20 tablets costs 54 R

Afobazol

What is it. A drug based on a substance that received the international name fabomotizol. In our country, "Afobazol" of immediate and delayed action is sold. In the delayed-release preparation, the concentration of the active substance is three times higher, and it is absorbed during the day.

Afobazol - GRLS

According to the manufacturers, tablets with fabomotizol reduce anxiety and stimulate the nervous system.

Proof of effectiveness. Fabomotizole is not listed as an anti-anxiety drug in any international drug database.

The effectiveness of "Afobazole" as a remedy for anxiety was studied only in Russia - the drug is not used anywhere else in the world. I could not find independent studies on the effectiveness of the active substance for anxiety.

Contraindications and side effects. Among the contraindications, the manufacturer lists only individual intolerance to the components of the drug, age under 18, pregnancy and the period of feeding a child. And among the side effects are allergies and headaches.

An immediate drug. Price: 720 R

Delayed drug. As a rule, slow-acting drugs are more expensive. Price: 894 R

Immediate drug. Price: 720 Р Delayed action drug. As a rule, slow-acting drugs are more expensive. Price: 894 R

Tenoten

What is it. Lozenges based on lactose sugar. The composition of the drug intended for adults includes antibodies to the brain-specific S-protein at a concentration of 10 ^-15 ng / g, and the children's version - 10 ^-16 ng / g.

Tenoten for adults - GRLS

According to the manufacturer, it has a calming and anti-anxiety effect.

Proof of effectiveness. The concentration of the active substance makes it possible to recognize Tenoten as a homeopathic remedy, since at a concentration of 10 ^-15 -10 ^-16 ng / g, not a single antibody may appear in the tablet. But even if there were more antibodies, manufacturer-independent data that antibodies to the brain-specific S-protein reduce anxiety, no.

On the pseudo-science of homeopathy - Memorandum No. 2 of the RAS commission on combating pseudo-science

Contraindications and side effects. Although Tenoten does not actually contain an active ingredient, the manufacturer believes that its use may be harmful to people suffering from lactose intolerance and glucose-galactose malabsorption - in this rare hereditary disease, a person cannot normally absorb glucose and galactose.

How I gave up sugar

Tenoten for adults costs 360 R

Children's version of the drug - 296 R

Tenoten Adult $360 Children's $296

Nine Natural Approaches to Anxiety

The information in this blog has not been verified by your country's public health authority and is not intended to constitute a diagnosis, treatment, or medical advice. Read more

Anxiety disorders affect millions of people around the world. Anxiety can come in many forms, symptoms, and severity. It is not uncommon for patients to go to the emergency room complaining of chest pain, headaches, abdominal pain, or even palpitations and suddenly find out that they are suffering from symptoms of an anxiety disorder.

Anxiety can cause feelings of fear, excessive worry and nervousness - usually strong enough to interfere with a person's daily activities. Common symptoms can appear in various parts of the body, from the heart and muscles to the intestinal tract and other body systems. If you think that your symptoms are related to anxiety, you should definitely see a doctor to make sure that your condition is not due to a more serious medical problem.

To cope with chronic anxiety or an acute anxiety attack, many people start taking prescription medication. Despite their relative effectiveness, prescription drugs do not always work and should be used with extreme caution and only under constant medical supervision.

Medicines used to treat anxiety

There are two main classes of prescription anxiety medicines.

The first group includes benzodiazepines such as Alprazolam (Xanax), Lorazepam (Ativan) and Diazepam (Valium). Typically used as needed, these medications are associated with an increased risk of dementia, according to a 2014 study published in the British Medical Journal. Other common reactions to this class of drugs include addiction, fatigue, confusion, depression, dizziness, and amnesia. Despite the risks, these medications are sometimes indispensable.

The second class of drugs are selective serotonin reuptake inhibitors (or SSRIs). These medicines include sertraline (Zoloft), citalopram (Celexa), fluoxetine (Prozac), escitalopram (Lexapro), and others. While these medications are effective and have helped change lives for many, they can cause side effects in some people, such as fatigue, agitation, dizziness, and decreased libido. Rare and serious side effects include serotonin syndrome and an increased risk of suicide.

Many people with anxiety prefer to avoid these medications altogether and look for a more natural alternative. However, if you are taking prescription medication, you should check with your doctor before stopping because withdrawal symptoms may occur.

Here are some natural alternatives to medicines. Perhaps this will be useful to someone.

Black Cohosh

Black Cohosh was first discovered and used by Native Americans over 300 years ago. Voronet racemose belongs to the buttercup family. This tall flowering plant grows in dense shaded forests. Today, the black cohosh has become widespread in the United States and Europe. It is used as a medicinal herb by women who prefer a more natural approach to treating common female ailments such as hot flashes and anxiety.

Research has shown that black cohosh can reduce anxiety symptoms in women. A 2007 study found that black cohosh was especially helpful for people with anxiety and depression. A 2011 study in women treated with tamoxifen for breast cancer found that black cohosh may help reduce symptoms of anxiety, which are common in those undergoing intensive care. The authors of the 2018 study also advocated its use for anxiety symptoms. Recommended dose: As directed on the label.

Melissa

Melissa is a popular plant enjoyed by millions of people. Scientists call it "melissa officinalis" (the word "melissa" comes from the Greek word meaning "honey bee"), but this plant has other names: lemon mint, mint, lemon grass, honey, swarm, bee.

Melissa officinalis belongs to the Lamiaceae family. Melissa is native to Europe. The bright green plant has small, heart-shaped leaves with clusters of white and yellow flowers shaped like mint leaves.

Melissa is considered a soothing herb and has been used medicinally for over 500 years.

Several studies have shown that lemon balm can reduce symptoms of anxiety. Melissa is believed to help increase the production of a chemical called GABA (gamma-aminobutyric acid) in the brain. The production of this substance plays an important role in the treatment of anxiety and is actually stimulated by some prescription drugs. A 2017 study published in Phytotherapy Research analyzed the effects of lemon balm on GABA production. The authors concluded that the plant may help relieve anxiety.

An article published in 2016 also looked closely at the compounds found in lemon balm and concluded that lemon balm contains GABA-stimulating receptors. The presence of rosmarinic acid in Melissa officinalis has been shown to reduce anxiety symptoms in another study. Do not combine lemon balm oil with anxiety medications without first consulting your doctor.

Omega-3 fatty acids

Omega-3 fatty acids are also known as PUFAs or polyunsaturated fatty acids. They are important for human health and have many beneficial properties, especially in relation to the work of the heart and brain.

A 2011 study of medical students found that omega-3 fatty acids can help reduce anxiety symptoms. Sixty-eight students were divided into two groups. Half of the subjects received omega-3 fatty acids, while the other half took a placebo. Those who took omega-3 fatty acids had 20% less anxiety levels compared to those who did not. No significant side effects were observed.

A 2018 JAMA meta-analysis of 2,240 participants from 11 countries concluded that omega-3 fatty acids may help reduce symptoms of clinical anxiety disorder. Other researchers have reported similar findings. Recommended dose: 1000-4000 mg per day.

Probiotics

Probiotics are beneficial bacteria that come from food and help maintain a healthy gut microflora. Probiotics can be invaluable for bloating, irritable bowel syndrome, or colon inflammation. Probiotics can also be helpful for those who are taking acid-reducing medications or have recently taken antibiotics, as these medications can disrupt the normal environment of the digestive tract.

A 2019 study followed two groups of people: those who took a prescription anxiety drug and a probiotic were compared with those who took only a prescription anxiety drug and a placebo. Those who took the probiotic had fewer anxiety symptoms compared to the other group. Another 2019 study found that probiotic supplements were similarly effective at relieving anxiety symptoms. Many studies have shown that a healthy gut is very important for a person's overall well-being.

Peruvian Maca (lat. Lepidium Meyenii)

Peruvian Maca is an adaptogenic plant that is cultivated in the South American Andes. Maca grows at an altitude of 13,000 to 16,000 feet (4-5 km) above sea level. Maca has been used by the Incas for hundreds of years and was believed to have many medicinal properties. The Incas used maca mainly to increase libido and fertility. However, modern medicine has found that maca can also be beneficial for people suffering from anxiety and depression.

According to a study published in Menopause in 2008, women who took 3.5 grams (3500 mg) of Maca Peruvian per day experienced a reduction in anxiety and depressive symptoms compared to women who took placebo pills. A 2015 study also reports the benefits of maca in the treatment of anxiety. Recommended dose: As directed on the label.

Rhodiola rosea

Rhodiola is an adaptogen that probably has a lot of useful properties. Ancient healers have used Rhodiola for thousands of years. Rhodiola, like other adaptogens, is a plant that helps protect cells and tissues from oxidative stress and household damage. As adaptogens grow in challenging climates and extreme weather conditions, they learn to protect themselves by passing on their properties to those who consume them.

A 2012 study found that when taken as a supplement, Rhodiola can help reduce stress levels. Rhodiola may be an effective treatment for depression, according to a study published in Phytomedicine in 2016. A 2015 study led by Dr. Mark Cropley concluded that among Rhodiola users, "...by day 14, there was a significant reduction in subjective anxiety, stress, anger, confusion, and depression, and a significant improvement in mood in overall.”

Finally, a 2018 study published in Gut Pathology found that Rhodiola has a beneficial effect on the gut microbiome, which likely explains its effectiveness in combating anxiety symptoms.

Valerian Root

Valerian Root is a well-known medicinal herb that has been used since ancient times to help alleviate the symptoms of anxiety. A 2012 study found that valerian root can help control anxiety. A 2019 study also showed the benefit of valerian root in relieving anxiety symptoms. Recommended dose: As directed on the label.

Anxiety and Essential Oils

Since the dawn of human civilization, people have been aware of the benefits of essential oils in the treatment of many diseases. The ancient Egyptians used essential oils during ceremonial celebrations and when embalming mummies.

Such oils were highly valued: they were often used as flavorings, gifts, and even used instead of money as a kind of currency. Over the years, many have found that certain essential oils, including chamomile oil, grapefruit oil, and lavender oil, are effective in reducing anxiety symptoms. These oils can be applied to the skin or poured into a diffuser.

Anxiety and tea

A hot cup of tea can be helpful when you are anxious. The six best teas for anxiety include: chamomile, lavender, kava kava, peppermint, ginseng, and lemon balm.

Sources:

Menopause. 2007 May-Jun;14(3 Pt 1):541-9.
Catherine Ulbricht, Regina C. Windsor. (2015) An Evidence-Based Systematic Review of Black cohosh (Cimicifuga racemosa, Actaea racemosa) by the Natural Standard Research Collaboration. Journal of Dietary Supplements 12:3, pages 265-358.
Phytotherapy Research. 2018 Feb 21. doi: 10.1002/ptr.6033.
Kiecolt-Glaser JK, Belury MA, Andridge R, Malarkey WB, Glaser R. Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial. Brain Behav Immun. 2011;25(8):1725–1734. doi:10.1016/j.bbi.2011.07.229
Su KP, Tseng PT, Lin PY, et al. Association of Use of Omega-3 Polyunsaturated Fatty Acids With Changes in Severity of Anxiety Symptoms: A Systematic Review and Meta-analysis. JAMA Network Open. 2018;1(5):e182327. Published 2018 Sep 14. doi:10.1001/jamanetworkopen.2018.2327
Nutr Neurosci. 2019 Sep 13:1-7. doi: 10.1080/1028415X. 2019.1598669.
Iran J Basic Med Sci. May 2019;22(5):506-514. doi: 10.22038/ijbms.2019.33956.8078.
Brooks N. A., Wilcox G., Walker K. Z., Ashton J. F., Cox M. B., Stojanovska L. Beneficial effects of Lepidium meyenii (Maca) on psychological symptoms and measures of sexual dysfunction in postmenopausal women are not related to estrogen or androgen content. menopause. 2008;15(6):1157–1162.
Climacteric. 2015 Feb;18(1):69-78. doi: 10.3109/13697137.2014.929649. Epub 2014 Aug 7.(Maca and anxiety)
Phytother Res. 2012 Aug;26(8):1220-5. doi: 10.1002/ptr.3712. Epub 2012 Jan 6.
Phytomedicine. 2016 Jun 15;23(7):770-83. doi: 10.1016/j.phymed.2016.02.009. Epub 2016 Feb 24.
Phytother Res. 2015 Dec;29(12):1934-9. doi: 10.1002/ptr.5486. Epub 2015 Oct 27.
Gut Pathog. 2018 Mar 20;10:12. doi: 10.1186/s13099-018-0239-8. eCollection 2018.
BMC Complement Altern Med.
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