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Depression Stack

General Health Stack 791  
Almost everyone have been through the stage of depression once in their lives already. As we all know, it may interfere with one's daily activities, the way we think, talk, and act are also affected. Depression does not only define being in a state of sadness but is much more than that. Some people define depression as "living in a black hole" or having a feeling of impending doom. Signs of symptoms of which include feelings of helplessness and hopelessness, loss of interest in daily activities, appetite or weight changes, sleep changes, anger or irritability, loss of energy, self-loathing, reckless behavior, concentration problems, and unexplained aches and pains. According to research or other evidence, the following self-care steps may be helpful.

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Supplements 26 Supplements
Dosage Compound Class Frequency Dates Notes
Studies show, the addition of a zinc supplement enhanced the beneficial effects of antidepressants.
Yohimbine (the active component of yohimbe) inhibits monoamine oxidase and therefore may be beneficial in treating depression.
Vervain is a traditional herb used for depression.
Pumpkin seeds contain L-tryptophan, and for this reason have been suggested to help remedy depression.
Phosphatidylserine affects the levels of neurotransmitters in the brain related to mood and has been shown in research to reduce the severity of depression.
One study suggested that supplementing with NADH may help people with depression.
See a doctor for evaluation. Taking folic acid can help correct deficiencies associated with depression.
Damiana has traditionally been used to treat people with depression.
In a few case reports, chromium has improved mood in people with a type of depression called dysthymic disorder.
Taken with vitamin D, calcium significantly improved mood in people without depression in one study.
500 mg twice a day. In a double-blind study, the combination of vitamin C and an antidepressant drug (fluoxetine) was significantly more effective than the antidepressant alone.
Studies show of patients with depression, supplementation with curcumin significantly improved depression, compared with a placebo.
100 mcg per day. Selenium deficiency may contribute to depression. Taking selenium can counteract this deficiency and improve depression symptoms.
1,600 mg daily. SAMe appears to raise levels of dopamine, an important neurotransmitter in mood regulation.
3 to 4 grams L-phenylalanine or 150 to 200 mg of DL-phenylalanine daily. Studies show, depressed people given L-phenylalanine experienced results comparable to those produced by an antidepressant.
.25 to 10 mg daily under medical supervision. Melatonin might help relieve depression. However, there is a possibility that it could exacerbate depression, so it should only be used for this purpose under a doctor's supervision.

Consult your doctor

. Some people with depression have been found to improve with tyrosine.
3 to 6 grams per day. Several controlled trials have found L-tryptophan as effective as antidepressant medications. Depressed people should consult a doctor before use.
12 grams of inositol daily. People with depression may have lower levels of inositol. Supplementing with this nutrient may correct a deficiency and improve depression symptoms.
240 mg daily. Ginkgo may alleviate depression in elderly people not responding to antidepressant drugs.
9.6 grams omega-3 fatty acids per day. Depressed people have been reported to have low amounts of omega-3 fatty acids. Taking fish oil can replenish stores and stave off depression.
Some studies have reported lower DHEA levels in depressed people. However, DHEA appears to be effective for only a minority of depressed people.
Acetyl-L-carnitine has been shown in several studies to significantly reduce depression symptoms in seniors.
Depression has been linked to serotonin imbalances in the brain. Supplementing with 5-HTP may increase serotonin synthesis and reduce symptoms.
20 mg twice daily. Oral contraceptives can deplete the body of vitamin B6, a nutrient needed for normal mental functioning. In such cases, vitamin B6 supplementation may improve mood.
1 to 2 grams daily EPA or 9.6 grams daily of total omega-3 fatty acids. Found in fish oil, EPA has been shown to relieve depression symptoms in some studies.

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Depression Stack

Potential Interactions

Long-term supplementation with vitamin B6 alone might reduce blood folic acid levels. Therefore, people with elevated blood homocysteine levels should supplement with both folic acid and vitamin B6.
  • Mansoor MA, Kristensen O, Hervig T, et al. Plasma total homocysteine response to oral doses of folic acid and pyridoxine hydrochloride (vitamin B6) in healthy individuals. Oral doses of vitamin B6 reduce concentrations of serum folate. Scand J Clin Lab Invest 1999;59:139-46.
Vitamin D’s most important role is maintaining blood levels of calcium. Therefore, many doctors recommend that those supplementing with calcium also supplement with 400–1,200 IU of vitamin D per day.
  • Norman AW. Intestinal calcium absorption: a vitamin D-hormone-mediated adaptive response. Am J Clin Nutr 1990;51:290-300.
Zinc competes for absorption with calcium. A multimineral supplement will help prevent mineral imbalances.
  • Argiratos V, Samman S. The effect of calcium carbonate and calcium citrate on the absorption of zinc in healthy female subjects. Eur J Clin Nutr 1994;48:198-204.
Vitamin C appears to convert sodium selenite (a form of selenium used for supplementation) to elemental selenium, making it unavailable for absorption. This interaction occurred when 1 g of vitamin C was taken with sodium selenite on an empty stomach, but not when these nutrients were taken together with a meal. Vitamin C does not appear to interact with selenomethionine, another commonly used form of supplemental selenium.
  • Robinson MF,Thomson CD,Huemmer PK. Effect of a megadose of ascorbic acid, a meal and orange juice on the absorption of selenium as sodium selenite. The New Zealand medical journal. 1985 Aug;98(784):627-9
  • Ip C. Interaction of vitamin C and selenium supplementation in the modification of mammary carcinogenesis in rats. Journal of the National Cancer Institute. 1986 Jul;77(1):299-303

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