Supplements to support a healthy frame of mind
12th July 2010
When it comes to supporting your emotional wellbeing, there are many nutritional and herbal ingredients to choose from. But it’s important to know which are most suitable for your personal circumstances, as some ingredients may interact with prescribed medicines.
St John’s wort
St John's wort is probably the best-known natural remedy for emotional health. This powerful herbal medicine can promote significant changes in brain chemistry and has been clinically proven to relieve mild to moderate depression. Studies show it is just as safe and effective for the condition as some prescribed medicines.
St John's wort may help to elevate mood and assist in the management of mood swings. It may also help relieve anxiety, irritability and nervous tension, and aid in the management of stress disorders.
It is often specifically recommended to provide symptomatic relief from mood imbalances associated with the hormonal changes of menopause and the menstrual cycle.
Look for a standardised product that provides a daily dose of approximately 2.2 mg of hypericin (one of the constituents believed to contribute to the herb’s antidepressant effects). In many cases, beneficial effects will occur within two to four weeks of taking the herb. However, unless advised to do so by your healthcare professional, do not take St John's wort if you are also taking prescribed medicines, as it may interfere with the actions of many drugs, including the contraceptive pill.
Rhodiola
Rhodiola is another herb that may be beneficial for mood problems. It has traditionally been used to improve energy levels and enhance the ability to cope with stressful circumstances. Preliminary research suggests that rhodiola may also be beneficial in depression, and could help to relieve symptoms such as emotional instability and insomnia.
SAMe
From a nutritional perspective, s-adenosylmethionine (SAMe) is the most important ingredient to consider. This compound is a naturally occurring constituent of the human body, where it is involved in dozens of biochemical reactions.
Amongst other functions, SAMe helps maintain optimal levels of key mood enhancing neurotransmitters (brain chemicals). For example it is involved in increasing serotonin turnover, elevating dopamine and reducing norepinephrine levels.
SAMe has been the subject of numerous clinical trials, which have shown it to have an antidepressant effect that is similar in magnitude to some prescribed antidepressants. The benefits of SAMe tend to be felt relatively quickly, taking effect within one to two weeks of starting to take it.
SAMe works closely in the body with vitamin B12 and folic acid, and is often taken in conjunction with these nutrients, both of which also play important roles in brain function. On the other hand, it should not be taken at the same time as prescribed antidepressants, as doing so may increase the likelihood of experiencing adverse effects.
Omega-3 fats
The importance of the omega-3 fatty acids for heart and blood vessel health are well known, but did you know that omega-3s are also important for mental health?
Population studies suggest that consuming large quantities of omega-3 fats may offer some degree of protection against depression.
In particular, the omega-3 fatty acid DHA has direct effects on mood and behaviour, and may promote the normal metabolism of neurotransmitters.
Omega-3 supplements should not be taken at the same time as warfarin or other medicines (such as aspirin) that affect blood clotting. Stop taking high dose fish oil supplements at least two weeks before undergoing surgery.
If symptoms persist see your healthcare professional. Do not stop taking prescribed medicines unless advised to do so by your healthcare professional. If you are concerned for your own safety or that of someone else, seek the advice of your doctor urgently, or phone Lifeline on 13 11 14 (in Australia) or 0800 543 354 (in New Zealand).
