What About Supplements? 

Higher dose nutrients and herbal supplements are sometimes used as alternatives to anti-depressants like serotonin reuptake inhibitors for the treatment of mild to moderate depression. Supplements should not be used together with medications, unless instructed by a healthcare professional, as they might interfere with the effects of the medications. Here is a look at some of the most popular serotonin boosting supplements and how to take them.

5-HTP (5-hydroxytryptophan)

A derivative of tryptophan, 5-HTP is converted into serotonin much more easily than just tryptophan. Many people have used 5-HTP with much success, especially in treating depression that is mild or moderate. It is often taken at night, due to its ability to help with sleep. Since serotonin can help curb appetite, 5-HTP can also be used as a weight loss aid. People take anywhere between 40 and 400mg per day in divided doses and most people will have a noticeable effect after 4-6 weeks of using 5-HTP. 

Vitamin B supplements

Since diet can only give us so much, some people go for higher dose supplements, especially when vitamin B status is low due to stress or excessive physical activity. Vitamin B6 can be taken in doses of 50-150mg per day. For best results, take with vitamin B12 or go for vitamin B12 shots, especially if you have been under a lot of stress or are feeling run down and fatigued. 

St Johns Wort

This herbal remedy has proven effectiveness as an easer of mild to moderate depression. It works in a similar manner to drugs, by preventing the breakdown of serotonin, therefore allowing levels to remain high.  Most people take around 900mg St Johns Wort per day. It does have some side effects, like increased sun sensitivity and should be taken with care.

Inositol

This vitamin-like substance has been shown to improve the activity of serotonin in the brain and can help alleviate anxiety and depression and acts as a general nervous system tonic. It can be taken in doses of between 4 and 12mg per day. 

Other Mood Boosting Tips

Identify the source of your depression, as sometimes it is more about trying to cure what you don’t have to endure or learning to endure what you cant cure. If there is a situation in your life that is getting you down, change it, or change your attitude towards it.

Get plenty of light. Sunshine is an instant mood booster so make sure you get at least 20 minutes per day. Sunlight also boosts vitamin D production, a deficiency of which has been lined to poor mood.

Exercise. Exercise helps to release other feel good hormones called endorphins. It also helps improve overall wellbeing, helps us to feel more energetic and helps us to feel better and more confident about our bodies.

See Also: The Importance Of Folic Acid In Our Diet

Get professional help. Seeing a therapist is an excellent way to help break old patterns and identify the source of your emotional issues. It is always a good adjunct to any nutritional or medical plan.