What are supplements that can help with Depression?

Several supplements have shown potential in supporting mental health and alleviating symptoms of depression. Here are some key ones discussed by Andrew Huberman:

1. Creatine:

   • Benefits: Supplementation with creatine may enhance the effectiveness of SSRIs in women with major depressive disorder. It can lower the required dosage of SSRIs or improve their effectiveness, potentially impacting neuroplasticity through the NMDA receptors in the brain 1 2.
   • Dosage: Recommended daily dosages range from 3 to 10 grams 1.

2. Omega-3 Fatty Acids (EPA):

   • Benefits: High doses of EPA (1 to 3 grams daily) have been linked to improved mood and a reduction in depressive symptoms. Research indicates that EPA has similar biochemical pathways to traditional antidepressants, making it a useful adjunct treatment 3.
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       Creatine and Depression

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       Creatine and Mood

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       Supplements and Support

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       4

       Mood Enhancement Strategies

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       5

       Psychedelics and Treatment

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   • Sources: EPA can be obtained from fatty fish or fish oil supplements. 4.

3. Exercise:

   • Benefits: Regular physical activity, particularly aerobic exercise, increases norepinephrine levels, which can enhance mood and reduce depressive symptoms. Engaging in about 150-180 minutes per week of moderate cardio is beneficial for mental health 4.

4. Fermented Foods:

   • Benefits: Incorporating 2 to 4 servings of fermented foods daily helps maintain a healthy gut microbiome, which is linked to inflammation reduction. This can positively impact mood by modulating inflammatory pathways that affect serotonin levels 4.

5. Psychedelics (like psilocybin):

   • Innovation: Emerging research is exploring the use of psychedelics and transcranial magnetic stimulation as treatments for depression by potentially rewiring brain circuits. However, these should be considered with caution and under professional guidance 5.

These findings suggest that while supplements and lifestyle changes can support mental well-being, they should not replace professional treatment for major depressive disorders. Always consult with a healthcare provider before starting any new supplement regimen.