In the body
This vitamin is made naturally in the skin when exposed to sunlight; deficiency has been linked to depression
Vitamin D
Named after a catholic patron saint, this natural plant has evidence for treating depression. However, it interacts with many medications and should never be taken without consulting your doctor.
St. John's Wort
This term describes the interaction between the gastro-intestinal and nervous system. Think about a time when you felt nervous- was your stomach 'in knots'? full of butterflies?
Gut-brain axis
Downward dog, sun salutation, and cobra are movements of this ancient practice that has been shown to improve flexibility and decrease stress.
Yoga
What is considered a normal level of vitamin D
>30 ng/mL
As member of the B vitamin family, this vitamin is given to pregnant women to support healthy development of the baby and is necessary for neurotransmitter production.
Folic acid (Vitamin B9)
You can get this supplement by eating certain kinds of fish; it has been shown to improve depression in combination with antidepressant medications
Omega-3 fatty acids
The gut requires a finely balanced "microbiome"- good and bad bacteria. If it becomes unbalanced, bad bacteria can grow out of control and cause this
inflammation
The traditional chinese practice of piercing the body with fine needles to stimulate specific points to restore health.
Acupunture
What hormone can lead to symptoms of depression if too low?
Thyroid hormone
This substance naturally occurs in the body and regulates the sleep/wake cycle. You may have tried supplementing it to improve sleep.
Melatonin
While the evidence is inconclusive, this root is used to help improve sleep and reduce anxiety. It is generally well-tolerated, but you should always talk to your doctor before trying.
Valerian root
List one thing probiotics have been shown to improve regarding mental health
boost mood
improve cognitive function
ower stress and anxiety.
This mind-body practice combines slow gentle movements with breath techniques. It reduces stress, anxiety, depression and mood disturbance, and increases self-esteem.
Tai Chi
You can overdose on this vitamin- always consult a doctor to determine the right dose for daily supplementation
Vitamin D
This is a special form of vitamin B9 that is a helpful supplement in treatment-resistant depression and for individuals with a certain genetic mutation
L-Methylfolate
Although randomized controlled trials are lacking, this herb is often enjoyed in tea and may reduce anxiety and depression.
Camomile
List one natural source of probiotics
yogurt, kefir, sauerkraut, tempeh, kimchi, miso, kombucha, pickles
A method to train your attention to achieve a mental state of calm concentration and positive emotions. It has been shown to reduce stress, anxiety, and depression
Mindfulness/meditation
When looking for omega-3 fatty acid supplements, you should pay attention to the ratio of these
DHA and EPA
a content of at least 60% EPA is recommended as it has a stronger antidepressant effect than DHA
This supplement has been used to treat both depression and osteoarthritis by boosting levels of neurotransmitters and the body's most powerful antioxidant, glutathione
S-adenosyl-L-methionine (SAMe)
This supplement sometimes smells like sulfur, but it shows promise for improving symptoms of many different mental issues such as depression, anxiety, substance use, impulse-control disorders, and schizophrenia
N-acetyl cysteine
What is a factor you should consider when choosing a probiotic product?
How many colony forming units (CFUs): at least 1 billion
What bacteria it contains: genus Lactobacillus, Bifidobacterium or Saccharomyces boulardii are the most well-researched
What form it is in: capsules and liquid seem to have better odds of live bacteria surviving stomach acid and making to the GI tract
This type of therapy has been shown to improve symptoms of seasonal affective disorder (SAD), but you'll need an electrical outlet to try it!
Bright Light therapy
What is the most important thing to do before starting any non-prescription supplements, vitamins, or herbal medicines?