Supplements against depression

More serotonin, less depression

In most cases, depression can be combated by increasing serotonin levels. Doctors often do this with medication (which has side effects), while naturopaths look at diet and supplements. The following supplements can help with depression.

The production of serotonin

Below you can see how serotonin can be formed. All listed substances are therefore necessary, and you can obtain them from your diet or, to be on the safe side, supplement them with supplements.

Tryptophan

Tryptophan is the amino acid used as a building block for serotonin. Tryptophan is absorbed better when no other amino acids (building blocks of proteins) are present. Take tryptophan before going to sleep.

Magnesium

Magnesium citrate is the most absorbable form of magnesium. In addition to the formation of serotonin, magnesium is involved in thousands of other biochemical processes. You take the extra magnesium citrate before going to sleep.

Multivitamin

To meet the requirements for all B vitamins and zinc needed in the serotonin production process, we recommend Animal Pak. Animal Pak is a high-dose multivitamin containing many other vitamins and minerals beneficial to your health. Half a dose per day is sufficient. You can purchase Animal Pak in powder or pill form. You can take the pills every other day. You can use half a dose of the powder per day. However, athletes are advised to take a full dose before exercising.

Vitamin D

Vitamin D is actually already present in Animal Pak, but the intake could be a bit higher. Especially in winter. In summer, the body produces some vitamin D itself when exposed to the sun. If there is little summer sun, take the extra vitamin D (100 micrograms) before going to sleep.

DHA and EPA

DHA and EPA are omega-3 fatty acids that are abundant in fish oil and krill oil. DHA and EPA are involved in serotonin release and sensitivity. You take Omega-3 with DHA and EPA before going to sleep. Krill oil contains less DHA and EPA per gram, but in the form in which it is found, it can reach the brain better. In the case of combating depression, krill oil works better, and the daily dosage is 2 grams.

SAMe

SAMe increases serotonin, dopamine, and norephedrine. The dosage is 2 x 500 mg per day.

GABA

GABA is recommended to combat agitation in depression. The daily dose is 250 mg.

5-HTP

5-HTP is the precursor of serotonin and can be taken if the conversion or absorption of tryptophan is not optimal, or to increase serotonin through supplementation. The recommended dosage is 100 mg three times daily.

Saffron

Saffron acts against depression by inhibiting inflammation, lowering oxidative stress, regulating the stress response (hypothalamic-pituitary-adrenal axis), stimulating GABAergic (gamma-aminobutyric acid) neurotransmission and inhibiting reuptake of monoamine neurotransmitters (dopamine, norepinephrine, serotonin) in the brain. 50 mg of saffron extract per day is a high dosage with a good effect against depression.

Rhodiola

Rhodiola improves mood by regulating the activity of monoamines such as serotonin, dopamine and norephedrine. Rhodiola improves serotonin levels in the hippocampus and repairs damage to neurons. The active compounds rosavin and salidroside reduce depression by enhancing the transport of tryptophan and 5-HTP. The recommended dosage is between 500 and 750mg per day.

Phenylalanine & Tyrosine

Phenylalanine and tyrosine are amino acids that are probably not needed as supplements if sufficient protein is consumed. They do play a role in depression, but a protein preparation such as whey contains enough phenylalanine and tyrosine (read more about this here). amino acids for depression).

N-acetyl cysteine (NAC)

N-acetyl cysteine is not found in our diet, but the body makes it from L- cysteine. In some cases of depression, too little N-acetyl cysteine is made from L- cysteine and then supplementing with NAC is a solution.

The daily dosage of N-acetyl cysteine (NAC) is 1000 mg and as a therapeutic daily dosage about 2000 mg. Best taken on an empty stomach with water.

Caution with medication. N-acetyl cysteine (NAC) may increase the effects of antidepressants, nitroglycerin and anticoagulants. Consult your doctor first if you are taking medication.

Acetyl-L-carnitine (ALCAR)

Acetyl-L-carnitine works particularly well against depression and inflammatory diseases. Acetyl-L-carnitine (ALCAR) increases the synthesis of serotonin (low serotonin actually causes depression) and it makes the mitochondria, the energy factories in cells, work better so that it prevents depression from exhaustion.

The recommended dosage is 1 to 3 grams per day, on an empty stomach, preferably not in the evening.

Caution with medication. Acetyl-L-carnitine (ALCAR) may increase the effects of antidepressants, nitroglycerin and anticoagulants. Consult your doctor first if you are taking medication.

Creatine

Creatine enables cells to store or recover more ATP, the energy source for cells. As a result, energy-intensive cells such as muscles and nerve cells in the brain become exhausted less quickly, and there is a reduced risk of complications such as depression due to oxidative damage and/or energy depletion. The recommended dosage of creatine is 5 grams of creatine monohydrate per day.