No, you are not alone, my friend!

Almost everyone goes through a low phase in life. One feels unhappy, sad, lonely and melancholic. Nervousness, uneasiness, restlessness, and worry usually follow the low stage of life, and I know how difficult it is to live such an experience.

It has happened with me many times – I will worry about my life situation and feel restless, hopeless and depressed. Once out of the depressive phase, the memory of depression about that life situation feels silly and sometimes, laughable.

Thankfully, the depressive phases have almost stopped since past few months. Yes, I worry sometimes – but those worries are logical and temporary. I sincerely hope I never ever go through that depressive and nervous phase again.

I never want to experience depression again. So, I researched on what can help me be proactive against depression, and if I go under depression, what can help me fight the same.

And no, I do not take the advice of any random blogger on the internet suggesting me to eat rare herbs that only his affiliated company sells.

In this blog post, I will list down research proven vitamins & supplements which can “help” in your fight against anxiety and depression.

Here’s the list of 10 proven vitamins and herbal supplements to fight depression:

0. The Power of Now – An excellent book/ audiobook by Eckhart Tolle

Seriously! You will exclaim! A book? How is it a supplement?

It is my #1 recommended supplement for depression, anxiety, panic, stress, and even hopelessness. It is not a supplement to consume, but a very practical, readable/listenable supplement to cope with mental diseases.

Something upsets us all about our past and makes us anxious about our future. In the process of continuously thinking about our past and future, we ignore the present; we ignore the NOW.

How illogical and stupid of us! We cannot change the past, yet think about it. Our future depends on what we do in the present, yet we ignore the present and think about the future!

The author stresses how important it is to live in the NOW to avoid stress and other mental illnesses.

Summarizing the book will not be effective. Trust me, the book is life-changing, and I highly recommend reading or listening to it.

Dosage:
1 chapter at a time. If required, follow up by “Practicing the power of now.”
Side effects: 
None

1. Fish oil

Fish oil is rich in two of the most important Omega 3 group of fatty acids – EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty acids are an essential part of cellular membrane – which helps protect cells, transfer nutritive materials in and out of the cell. The cellular membrane also assists in the transfer of signals between cells and serves as a glue – sticking cells together.

EPA (eicosapentaenoic acid) is anti-inflammatory and if consumed adequately, helps reduce inflammation of cells. Think of it as aspirin for cells.

DHA (docosahexaenoic acid) is an essential cellular membrane in the brain as it maintains the fluidity of nerve cells. The fluidity of nerve cells helps with better communication within the brain, which ultimately improves the functioning of the brain. Think of it as a material required to provide a high-speed broadband network within the brain.

Image courtesy – Randy Glasbergen

Now, lets come to the point – 2 primary internal reasons for mental health issues like – depression, anxiety, stress, panic attacks & even attention deficiency are – inflammation of brain cells & slowing down of communications within the brain.

I understand, external factors can trigger few of the mental diseases – like the death of a loved one can trigger depression, the excessive burden of responsibilities can trigger stress, etc.… But the brain can well manage these issues by its own defense mechanisms (if we follow a well-balanced diet and exercise).

Example – a healthy brain will respond to the death of a loved one through sorrow and grief for a few days – without progressing to depression. Similarly, a healthy mind can help manage the extra burden of responsibilities without extreme stress.

So what does EPA & DHA do to help with anxiety, depression, stress, etc…? EPA reduces inflammation of cells, especially nerve cells in the brain and acts as a natural painkiller for the brain. DHA increases the fluidity of nerve cells, which results in clearer, faster and more logical thinking.

These 2 fatty acids work synergistically to improve cognition, emotional health and reduce painful inflammation.

Since fish oil is rich in both EPA & DHA – it is a fantastic brain supplement.

Dosage:
You can either get fish oil by eating oily fishes regularly (140g – 280g a week) or by consuming a fish oil capsule with 250-500mg of EPA & DHA.

Do I use it? Yes, daily – that is why I recommend it. I’ve noticed a considerable improvement in the feeling of well-being after supplementing on fish oil capsules. It took around 2-3 weeks of a daily dosage of 2 grams of fish oil to notice antidepressive and mood improving results.

Depending on the fish oil capsule you take, 2-3 grams of fish oil would be enough to provide 250-500mg of EPA & DHA.

How long it takes for fish oil to work?
My personal experience – you’ll notice the difference within 2 weeks. Not only you feel less depressing, but also you think positively pretty soon after starting with fish oil supplementation.

Side effects:
None, unless – a) Overdosed b) Consumed stale/ expired c) Consumed of a fake/ adulterated brand

Do not overdose on fish oil with the thought of getting better faster. Overdosage of fish oil can be harmful as we pollute our oceans with toxic chemicals and traces of these chemicals are in the flesh of fishes. Fish oil may contain traces of Mercury, Polychlorinated Biphenyls (PCBs) and Dioxin.

Not to worry, a standard dose of fish oil (maximum 3g a day) is safe for long-term use.

Dietary sources:
Fish oil pills OR Fatty fishes – Anchovies, Herring, Mackerel, Salmon, Sardines, Cod (liver is rich in oil), Tuna, Trout, Eels, Pilchards, Kippers & Whitebait are rich in fats.

2. Vitamin B12

If you suffer from prolonged or recurring phases of depression, chances are that you are Vitamin B12 deficient.
In fact, Vitamin B12 deficiency is common, which can explain widespread mood disorders in our society.

(Deficiency of Vitamin B12 can also cause other mood disorders like anxiety, panic attacks, fatigue, lethargy, and hallucinations.)

The role of Vitamin B12 in psychological wellbeing is well explained by Kelly Brogan (women’s health psychiatrist) on her website.

In simpler words – Vitamin B12’s role is to produce red blood cells, regulate hormones, to build neurotransmitters and cell membranes. Irregular hormone levels and lack of neurotransmitters alone can explain mood disorders associated with the brain.

Dosage:
National Institute of Health recommends 2.4mcg  of Vitamin B12 when taken through food sources.
When taking a supplement, you need 1000mcg (1mg) per day as our body absorbs only a fraction of Vitamin B12 in supplement form.

Nutritionists recommend taking Vitamin B12 in the form of methylcobalamin and not cyanocobalamin. Methylcobalamin is more bioavailable to our body. i.e., it is easier for intestines to absorb methylcobalamin compared to cyanocobalamine.

How long it takes for Vitamin B12 to work?
Vitamin B12 supplementation may take up to 10 days to show positive effects.

Side effects:
Vitamin B12 is an essential nutrient. There are hardly any side effects when taken in the form of Methylcobalamin. Vitamin B12 in the form of cyanocobalamin may have allergic side effects like itching, rashes, and swelling.

Vitamin B12 overdose is rare as it is water soluble. We excrete excess Vitamin B12 through urine, and that is rarely harmful. Drink enough water throughout the day and body will take care of any excesses.

Dietary sources? Which one is easily absorbable?
Vitamin B12 is available in a wide variety of food.
Fishes such as tuna, rainbow, cooked trout, salmon, and haddock are rich in Vitamin B12. Chicken, lamb, beef, dairy products such as yogurt, milk, and cheese also contain high levels of vitamin B12. My favorite is Egg – easy to cook source of B12. Don’t throw that yolk away – yolk is nutrient dense and a good source of natural multivitamins.

For supplementation – Vitamin B12 is best absorbed sublingually (under the tongue). I recommend taking methylcobalamin chewable lozenges for best results. They are available in a variety of flavors and in up to 5000mcg dosage.

3. Folic Acid/ Folate/ Vitamin B9

FOLIC ACID VS FOLATE
Let me first clarify that Folic acid and Folate are almost the same things – Vitamin B9. Folate occurs naturally in foods, and Folic acid is a synthetic, man-made version of folate.

The natural form (folate) is more bioavailable and easily absorbed by the intestines.

I STRONGLY RECOMMEND L-methylfolate SUPPLEMENT INSTEAD OF FOLIC ACID.

Both Folic Acid & Folate ultimately convert into L-methylfolate, so why not directly consume L-methylfolate? (image courtesy – DIETvsDISEASE)

For brain health, folate works with Vitamin B12 to produce neurotransmitters – the messenger of the brain. Also, folate helps break down the amino acid homocysteine. Homocysteine breakdown generates S-Adenosyl methionine (SAMe), a major constituent of brain cell which has depression preventing effects.

Besides preventing depression on its own, folic acid works along with prescription anti-depressants to improve their effectiveness.

Dosage:
400mcg per day when treating depression for up to 4 months. Otherwise, 250mcg per day is enough. For supplement tablets, most common L-methylfolate tablets come in the 1mg (1000mcg) dosage. Half a tablet daily with a glass full of water should be safe enough.

L-methylfolate is natural and safer, still, do not take for over 4 months in a row.

How long it takes for folic acid/ folate to work?
Folic acid takes up to 10 weeks to show positive results against depression.

Side effects:

You will experience side effects if you overdose on folic acid regularly. As mentioned before, do not take more than 400mcg of folic acid per day unless advised by a physician.

High doses of folic acid/ L-methylfolate can cause abdominal cramps, acidity, diarrhea, rash, sleep disorders, irritability, confusion, nausea, seizures, & over excitement.

If you accidentally overdose on folic acid/ L-methylfolate, drink lots of water to negate any side effects as it is water soluble.

Dietary sources? Which one is easily absorbable?
Legumes, Spinach, Asparagus, Kale, Whole Eggs (not just egg white), Beets, Broccoli, Walnuts, Flaxseeds, Oranges, Lemons, Limes, Papayas & Bananas are rich in folate.

Include at least one of the above foods in your diet to fight depression naturally.

Further reading – National Institute of Health’s information on folate.

4. Ginkgo Biloba

Ginkgo Biloba is a medicinal herb native to China, Japan, and the Korean Peninsula. Since the 18th century, it is also grown in Europe and the United States.

Ginkgo Biloba helps reduce anxiety and stress; it does not fight depression.

Researchers at a German Psychotherapy Institute (Klinik für Psychiatrie und Psychotherapie, Giessen, Germany) found that taking 480mg of Ginkgo Biloba daily, reduced Anxiety symptoms by up to 50%.

Another study by the researchers at Slovak Academy of Sciences found a reduction in stress when supplemented with Ginkgo Biloba.

Ginkgo Biloba Leaf Extract enhances overall brain function by improving blood circulation. Improved blood circulation in the brain results in better cognition. Better cognition/ understanding of things ultimately helps reduce anxiety and stress.

Dosage:
480mg daily for 4 weeks, maximum up to a year. I would not recommend Ginkgo Biloba for prolonged use as it is not an essential nutrient like the B Vitamins and Omega-3 fatty acids we discussed before.

How long it takes for Ginkgo Biloba to work?
Positive effects are noticeable within 4 weeks of taking Ginkgo Biloba.

Side effects:
The moderate dose of Ginkgo Biloba for up to a month produces no side effects. Overdose can cause side effects such as acidity, headache, dizziness, constipation, irregular heartbeat, and skin reactions.

Dietary sources? Which one is easily absorbable?
The only source of Ginkgo Biloba Leaf Extract is supplements. You won’t find it in a vegetable shelf of a grocery store or a supermarket.

5. Bacopa monnieri (Brahmi/ Water hyssop)

Bacopa monnieri is a herb native to wetlands. Bacopa monnieri or Brahmi is a potent brain tonic as per Ayurveda (Indian Traditional Medicine).

Bacoside, an active chemical in Bacopa monnieri helps increase the growth of dendrites or nerve endings, which are an important part of our brain’s communications system. This helps improve cognition (slightly), enhances memory and prevents the rise of anxiety.

Researchers have also noticed the memory-improving effects of Bacopa monnieri.  Two studies have also proven slight antidepressive effects and significant anti-stress effects. Bacopa regulates the release of 2 important brain chemicals – Dopamine & Serotonin. Dopamine is the brain’s reward system which generates pleasure, motivation, and wellbeing. Serotonin or “happy chemical” causes happiness and wellbeing.

Dosage:
165mg of Bacoside daily (preferably divided in 2 doses – one dose each after lunch and dinner) for a maximum of 12 weeks in a row.

How long it takes for Bacopa to work?
Reduction in anxiety is noticeable within 4 weeks of Bacopa supplementation.

When buying Bacopa pills, look for Bacoside percentage and accordingly adjust the dosage to meet 165mg requirement every day.

Example – A 300mg Bacopa Monnieri pill with 50% Bacoside concentration will contain 150mg Bacoside per capsule. Take for not over 3 months in a row.

Bacoside is fat soluble, so ensure you include healthy fats as part of a balanced diet.

Side effects:
Always consume Bacopa with food, as taking it on an empty stomach may upset the digestive system.
Too much of Bacopa Monnieri may cause make you too relaxed to do any work. Lethargy and lack of motivation can onset post regular overdosage of Bacopa Monnieri.

Dietary sources? Which one is easily absorbable?
There isn’t any recipe to cook and eat Bacopa Monnieri like a vegetable. So the only source is supplement pills.

As with any supplement, trust well-established brands only. Unknown brands may be cheap but could be adulterated.

Further reading – Effects of a standardized Bacopa monnieri extract on cognitive performance, anxiety, and depression in the elderly.

Memory retention when supplemented with Bacopa.

6. Panax Ginseng/ Korean Red Ginseng

Ginseng is a herb grown in the Americas, Siberia, China & Korea. Out of all the varieties, only Asian (Chinese & Korean) Ginseng impacts our brain. Asian variety of Ginseng is the Panax Ginseng.

Always prefer Red Korean Ginseng as it is more potent in improving subjective wellbeing.

Korean Red Ginseng has multiple positive effects on our brain and psyche – It is anti-depressive, anti-anxiety, anti-stress and anti-fatigue. It also improves mental clarity, concentration, memory, and stamina. Overall, it improves almost every aspect of brain function and makes us perform better during challenging situations. By the way, it also makes men perform better in bed by improving erection quality.

Apart from brain-boosting effects, Ginseng also controls diabetes (by reducing blood sugar level) and is a potent anti-oxidant.

Not joking – this is how Panax Ginseng looks like!

Dosage:
A 400 mg Korean Red Ginseng extract once daily for up to 6 months.

Look for at least 2% Ginsenosides concentration. Just as Bacoside is the active chemical in Bacopa, Ginsenosides are the active chemicals in Panax Ginseng.

How long it takes for Ginseng to work?
Ginseng can take up to 4 weeks to show overall cognitive improvement.

Side effects: 
Korean Red Ginseng is harmful when taken during pregnancy and breastfeeding. It may cause birth defects.

Overdose (of more than 400mg daily) may cause insomnia, agitation and an increase in blood pressure.

Dietary sources? Which one is easily absorbable?
Korean Red Ginseng is available in the form of roots, tea, powder, and capsules. I won’t recommend Ginseng Tea or powder. Take pills manufactured by a trusted brand as the dosage and concentration of Ginsenosides in factory-made capsules is standard.

7. Saffron

Saffron is a Persian spice made from the stigma of the flower – saffron crocus. Iran, Spain and the Indian state of Kashmir grow and produce the best quality of saffron.

Don’t get shocked seeing the cost of saffron, authentic saffron is damn expensive.

Saffron too, like Bacopa – promotes the production of serotonin – the happy chemical of the brain. The happiness effect improves mood, boosts libido in men and women, prevents premature ejaculation, reduces depression, anxiety and hunger. Yes, it increases satiety and decreases food cravings.

Beautiful saffron fields of Kashmir (image courtesy – Govt. of Pulwama, Kashmir)

Dosage:
30mg up to 8 weeks, and a maximum of 26 weeks (6 months). Do not take for over 6 months in a row.

Caution: Saffron supplements available in the market provide 88.5mg dose per capsule and recommend 2 capsules a day for a total dose of 177mg. Such high does help suppress the appetite and aid weight loss. But it may just be overkill to treat mood disorders.

Stick with the 30mg a day dosage for 2 months to treat mild-to-moderate depression.

How long it takes for saffron to work?
Saffron takes 8 weeks to treat depression and improve mood.

Side effects:
Saffron is highly toxic when overdosed. Drink lots of water for accidental overdosage. The critical point to remember is – more than 3g of Saffron can be poisonous and more than 10g can even cause death. So be careful.
If you accidentally consume over a 3g at a time, then consult your country’s emergency services and drink loads of water while waiting for help to arrive.

Other side effects linked with slight overdose are – Anxiety, mood swings, agitation, headache, constipation, and vomiting. (yeah, the regular overdose of saffron can increase mood disorders instead of reducing them)

Dietary sources? Which one is easily absorbable?
Saffron is available in the natural form of strands/ filaments/ stigma/ threads and in supplement capsules.
This time, I will recommend saffron strands and not supplement capsules.
Being expensive, saffron is one of the highly contaminated spices. Few suppliers mix saffron colored fibers, and other saffron look-alike substances with actual saffron to reap profits.

Buy saffron as a spice – which comes in 1g, 2g or 3g packs and swallow 2-3 strands every day with water. You can also use saffron as a tastemaker on top of ice creams, desserts, and even rice.

Prefer Saffron from Iran, Kashmir, or Spain only.

8. Ashwagandha (Withania Somnifera)

Ashwagandha is a herb with its roots rooted in Ayurveda – traditional Indian medicine. It smells horrible but is potent enough that people bear with its foul horse like smell to get the benefits. The active ingredients in Ashwagandha are the withanolides.

Fun fact:
Ashwa means horse and gandha means smell in Sanskrit, the ancient Indian language.

Ashwagandha is an adaptogen and helps the body adapt to stress factors. Ashwagandha is a proven anxiolytic too and is highly effective against anxiety. The anxiolytic properties of Ashwagandha lower cortisol levels – a stress-causing hormone. Although cortisol is an important hormone, higher levels of cortisol can increase stress.

Dosage:
1000 to 1500mg daily. Preferably 500mg thrice daily with food for up to 6 months.

How long it takes for Ashwagandha to work?
Ashwagandha takes up to 4 weeks to show positive effects on mental health.

Side effects:
There are no noted side effects of Ashwagandha if taken under 2g every day. Larger doses may cause stomach upset, diarrhea and vomiting.

Dietary sources? Which one is easily absorbable?
Ashwagandha is available as a root powder or supplement capsules/ pills. I would recommend supplement capsules as it neutralizes the foul smell to a certain extent.

9. Passionflower

Passionflower is an exotic flower initially grown in Brazil and other parts of South America. Only 1 variety of passionflower – Passiflora incarnata, helps treat anxiety, insomnia, and pain.

The active ingredient in passionflower (Passiflora incarnata) is chrysin. Passionflower increases levels of GABA (gamma-aminobutyric acid)- one of the mood-regulating chemicals in our brain. GABA suppresses neurotransmitters that cause excitement, so it has a calming effect.

Passionflower calms our nerves and muscles. It is a natural sedative and can help improve sleep quality for people with insomnia. Clinical research shows Passionflower can increase sleep time and decrease wakefulness. There are no withdrawal effects when you stop taking passion flower. Hence, passion flower can be a healthier replacement for addictive sleeping pills. Adequate sleep indirectly reduces stress and anxiety, so I consider this flower as an important supplement to fight anxiety and stress.

The calming effect of passion flower also helps reduce surgery-related anxiety – which is the period of nervousness a patient soon to undergo surgical operation experiences. Patients feel comparatively more relaxed and confident about the soon to be conducted surgery.

Dosage:
For Anxiety & Insomnia – Drink Passion flower tea an hour before sleep every night for a maximum of 8 weeks in a row.
Surgical Anxiety/ nervousness – Drink a cup of Passionflower tea 90 minutes before surgery. Do not exceed dosage as it may increase the effects of anesthesia.

How long it takes for Passionflower to work?
Passionflower can have an immediate effect on relaxing our mood. Sleep quality (in insomniacs) may take up to a week to improve.

Side effects:
Passionflower overdosage can produce side effects like – drowsiness, sleepiness throughout the day, laziness, lethargy, and confusion.

Dietary sources? Which one is easily absorbable?
Passionflower is available as an extract in powdered form, capsules and tea bags. You will also see passion flower essential oil in the market, but that’s for aromatherapy and not for internal consumption.

I will recommend passion flower extract powder. Mix 1g extract powder and a tablespoon of honey in a cup of warm water and drink. As suggested earlier, drink an hour before bedtime.

10. L-Theanine

L-Theanine is an amino acid lookalike found in black, green, and white teas. Yes, it’s a look alike – the structure of L-Theanine is very similar to natural amino acids – L-Glutamate and L-Glutamine, but the functioning is different. Because the structure is close to essential amino acids, our intestines can easily absorb L-Theanine.

Another useful property of L-Theanine is that – it can easily cross the blood-brain barrier and positively impact a few of the brain’s functions (as long as not overdosed). Its effect is almost similar to that of caffeine – it improves mental alertness, and that’s where the similarity ends.

Unlike caffeine, L-Theanine doesn’t give jitters and sleeplessness. It does so by increasing alpha brain waves. Mind you, being alert and being sleepless are two different states of mind. If you want to stay awake till late at night for last-minute studies, you need caffeine. If you want a clear mental focus without driving away sleep – you need L-Theanine. In fact, it has a slight relaxing effect too.

But L-Theanine in its natural form (tea) comes with caffeine. They work synergistically to provide mental alertness, focus, and clarity; besides – the relaxing effect of L-Theanine negates the awakening effect of caffeine.

Just like passion flower, L-theanine increases the levels of GABA. Furthermore, it regulates the levels of serotonin and dopamine too. Low levels of serotonin lead to depression and low levels of dopamine leads to lack of motivation, melancholia, dullness, lack of focus and concentration. Thus, L-theanine prevents depression and improves the feeling of wellbeing by maintaining adequate levels of serotonin and dopamine in our brain.

Dosage:
100mg L-Theanine twice a day (total 200mg a day) for up to 5 months. L-Theanine through tea (8-25mg) per cup dosage can be consumed for a lifetime with no side effects.

How long it takes for L-Theanine to work?
L-Theanine works fast. You will feel the relaxation and mental alertness within 30-60 minutes of ingestion. For depression, effects should be noticeable within a week of daily consumption.

Side effects:
Overdose may cause headache and sleepiness.

Dietary sources? Which one is easily absorbable?
Black, green, white teas and few mushrooms are natural sources of Theanine. Japanese Matcha and Gyokuro green teas have a considerably higher amount of L-Theanine compared to other teas.

How much L-theanine in green tea?
On average, a green tea bag contains a 15-25mg of L-Theanine. Beware, buying expensive green tea won’t guarantee higher Theanine content. Farmers don’t have control over producing theanine rich teas, but Japanese green teas are Theanine rich so prefer Matcha or Gyokuro variety of green tea.

I would recommend 100mg L-Theanine supplement along with 2 cups of green tea. Look natural L-Theanine from Green Tea extract as it is more bioavailable to the body.

What to take for prenatal depression (depression during pregnancy) and postpartum depression (depression after delivering a baby)?

Most of the supplements in this article come with a warning – they are unsafe for pregnant and breastfeeding women!
On the other hand, depression among pregnant and post-delivery women is so real and alarmingly common. Especially during the first pregnancy which is a dramatic life-changing event, anxiety almost every time accompanies depression.

So what supplements for depression and anxiety are safe for women during such temporary depressing phase?

PRENATAL/ PREGNANCY DEPRESSION:
1. Talk with your partner in crime:-P, discuss what worries you & plan out your future with soon to arrive, cute little baby
2. If depression continues, speak to your gynecologist about it
3. Take Fish oil supplements, they are safe and lowers depression
4. Methylcobalamin is safe too, as it is an essential nutrient and can help lower depression
5. Gynaec may recommend folic acid/ folate – as it helps not only you but also your baby

POSTPARTUM DEPRESSION/ BABY BLUES:
1. Again, talk to your partner about your worries
2. With your partner’s help – try to take time off your baby and meditate, relax or do what entertains you
3. If depression continues, speak to your gynecologist about it
4. Continue supplementing on fish oil
5. Continue taking Methylcobalamin too
6. On that note, DO NOT CONTINUE FOLIC ACID/ folate unless advised by a doctor. Long-term use of folic acid increases the chances of cancer. You may need to continue folic acid if your baby is underweight at birth.

Image courtsey – ahealthblog.com

FISH OIL ADVISORY FOR PREGNANT/ BREASTFEEDING WOMEN
Avoid shark, swordfish, king mackerel, and tilefish (also called golden bass or golden snapper), as these may contain high levels of mercury.

I am a guy/ non-pregnant/ non-breastfeeding woman – Should I take all the supplements for depression listed in this article?

NO. HECK NO!
Taking all the above supplements at the same time may turn you into a zombie or get you zonked!

Foremost, take these short online quizzes for depression:
https://depression.org.nz/is-it-depression-anxiety/self-test/
https://thiswayup.org.au/take-a-test/

Basis the result of the tests – refer to the recommendations below:

SUPPLEMENTS FOR MILD TO MODERATE DEPRESSION: I would suggest you start off with Fish oil, Vitamin B12, and Folate. Next, meditate and exercise whenever you get time. Trust me, meditation is a surprisingly powerful treatment for loads of life‘s complexities.

You can continue to take fish oil, and B12 even after your depression gets cured, because your body needs them, anyway. Just drink ample amount of water, do not overdose, and prefer trusted brands.

With herbs like Ginseng, Bacopa, Saffron, etc.… Take only one herb at a time at the recommended dosage.

SUPPLEMENTS FOR HIGH OR ABOVE MODERATE DEPRESSION: Consult a psychiatrist. You may feel no one on earth loves you or want to help you – that could be because you are way too depressed.

Depression is a disease which shows no physical symptoms like fever, cold or cough and that’s what makes us feel we are not suffering from anything and us being useless, worthless is a damn wicked reality. <b>Depression is real, not your worthlessness </b>.

Just a random image of northern lights…

Am I am glad you are gearing up to fight depression. Your search for help through supplements proves it. Remember, supplementing nutrients is one small aspect, preparing your mind is the larger one.

Let us know how do you plan to fight depression and anxiety. Your plan may help others.

Comment below:

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