At least 10 percent of the U.S. population is currently taking an antidepressant on a daily basis, and a whopping 70 percent of Americans have at least one active prescription medication. In some cases, it is definitely necessary to treat issues such as anxiety and depression with a medication. However, people who have a milder case of these problems may be able to effectively reduce their symptoms through the usage of supplements and exercise.
Which Supplements Can Help With Depression and Anxiety?
These supplements are usually taken by people who are looking for a cognitive boost, but there are also numerous studies and user reviews that showcase the fact that some nootropics have the potential to help people with social anxiety and depression. For example, Taurine has been found to help reverse negative behaviors that are associated with depression. Additionally, a Citicoline study led to a significant reduction in depressive symptoms. People who are dealing with anxiety may also find some relief by taking Piracetam, Noopept or Aniracetam.
2. Omega-3 Fatty Acids
If you are not a big fish eater, it is possible that you have an Omega-3 deficiency. Fortunately, taking an Omega-3 supplement can help correct this issue, and it can also make you feel much less depressed. Research indicates that Omega-3 can have a big impact on your overall mood. If you are a vegetarian or vegan, you can get Omega-3 from flax oil supplements instead such as Spectrum Organic Flax Oil.
3. Vitamin B-12
This is another nutrient that many people are lacking in, especially vegetarians and vegans. According to one landmark study, having a B-12 deficiency can lead to severe depression in older women. The good news is that many fortified foods contain B-12 and the other B vitamins, and you can also add Braggs Nutritional Yeast to your daily routine to help avoid any deficiency issues.
There is also a lot of new evidence that points at turmeric as a potential resource for providing a mood boost. Other nutrients that you need to ensure you ingest enough of on a daily basis include calcium, vitamin C, vitamin D, probiotics and magnesium. If you are lacking in any of these categories, you can turn to a supplement or take steps to improve your overall diet.
The Impact of Exercise on Your Mood
Taking even a 20 minute walk can help boost your mood, and most people begin to feel the short-term beneficial effects of exercise within five minutes of ending their chosen workout activity. It is also important to note that numerous studies have found a link between long-term mood regulation and developing a regular workout routine.
According to the Mayo Clinic, exercise is one of the best natural ways to combat anxiety and depression. In fact, if you are currently taking an antidepressant, you need to work out as well to get the full benefits of taking this approach. Exercise is believed to be a good way to enhance your mood for many reasons, including the release of endorphins, increased social interaction and the confidence boost that can come from meeting your goals.
As you can see, anyone who is suffering from mild depression or anxiety may be able to help themselves a lot by incorporating exercise and at least one supplement into their daily routine. Keep in mind that none of these things are intended to replace a prescription medication, but you can talk to your doctor about the possibility of using supplements and exercise as part of your treatment or as a way to eventually reduce your current dosage of antidepressants.
Grania is professional writer and blogger with 4+ years experience. She is also very passionate about researching and writing on various beauty, fitness diet plans and health issues.