Omega-3 fatty acids
Fish oils, which contain compounds called omega-3s, may ease symptoms of depression and anxiety. Like vitamin B12, your body can't produce omega-3s. So, you need to add them to your diet. You can take them as supplements, but it's best to get them naturally through foods you eat.
Positive effects of a number of herbs and their active compounds such as St John's-wort, saffron, turmeric, ginkgo, chamomile, valerian, Lavender, Echium amoenum and Rhodiola rosea L. in improvement of symptoms of mild, moderate or major depression have been shown in clinical trials.
Chamomile
The results show that chamomile produced more significant relief from depressive symptoms than a placebo. However, further studies are necessary to confirm the health benefits of chamomile in treating depressive symptoms.
Vitamin B-3 and Vitamin B-9 can help people with depression because B vitamins help the brain manage moods. Vitamin D, melatonin and St. John's Wort are recommended for seasonal depression. Omega-3 fatty acids, magnesium and vitamin C may also help with depression.
rosea, ginseng, and ashwagandha, may help boost serotonin and improve mood. These herbs and plant extracts are often used in Ayurveda (a form of alternative medicine that is the traditional medicine of India) and traditional Chinese medicine.
The greatest concentration of serotonin in plants has been found in walnuts and hickory. In pineapples, banana, kiwi fruit, plums and tomatoes the concentration of serotonin is around 3 to 30 mg/kg. In general, vegetables contain moderate levels of serotonin, at around 0.1 to 3 mg/kg.
Ashwagandha has been touted as a possible treatment for depression, but many people wonder if it works well enough to replace antidepressant medications. While ashwagandha may not be as effective as antidepressants, it does show some promise in several key areas.
Curcumin. Curcumin is the main active ingredient in the Indian spice turmeric (Curcuma longa). Curcumin increases levels of both dopamine and serotonin, two brain chemicals linked to depression. Studies have found it to be as effective as Prozac for treating major depressive disorder.
Anxiety is treatable without medication using the right combination of lifestyle changes, therapies, and support. If a person is concerned about their anxiety, they should reach out to a mental health professional or doctor and not delay care.
Selective serotonin reuptake inhibitors (SSRIs).
Health care providers often start by prescribing an SSRI . These antidepressants generally cause fewer bothersome side effects and are less likely to cause problems at higher therapeutic doses than other types of antidepressants.
Generally speaking, SSRIs and SNRIs are well-tolerated by most people. They also have good evidence supporting their long-term safety. Older antidepressants, like TCAs and MAOIs, tend to cause more side effects.
Ashwagandha can increase immune response, so it's recommended that individuals with autoimmune diseases (such as multiple sclerosis, lupus, rheumatoid arthritis, type 1 diabetes, or other conditions) avoid taking ashwagandha [1].
Some studies have found promising effects of magnesium supplementation in the treatment of depression. A 2017 study found that magnesium supplements improved symptoms of depression in adults. This study included 112 individuals who were diagnosed with depression and had current mild-to-moderate symptoms.
Certain drugs and substances such as caffeine, alcohol, nicotine, NutraSweet, antidepressants, and some cholesterol-lowering medications deplete serotonin and other neurotransmitter levels. Hormone changes cause low levels of serotonin and neurotransmitter imbalances.
Magnesium works as an important co-factor required for conversion of tryptophan (from proteins we get from food) to serotonin and melatonin, both of which help in falling asleep."
One study found that bergamot, lavender, and lemon essential oils are particularly therapeutic. Using your sense of smell, they prompt your brain to release serotonin and dopamine.