Penn Herb Wellness Guide
Depression
For when it’s beyond a bad day: Learn more about symptoms and what you can do to overcome depression. According to research or other evidence, the following self-care steps may be helpful.
- Reliable and relatively consistent scientific data showing a substantial health benefit.
- Contradictory, insufficient, or preliminary studies suggesting a health benefit or minimal health benefit.
- For an herb, supported by traditional use but minimal or no scientific evidence. For a supplement, little scientific support.
Our proprietary “Star-Rating” system was developed to help you easily understand the amount of scientific support behind each supplement in relation to a specific health condition. While there is no way to predict whether a vitamin, mineral, or herb will successfully treat or prevent associated health conditions, our unique ratings tell you how well these supplements are understood by some in the medical community, and whether studies have found them to be effective for other people.
For over a decade, our team has combed through thousands of research articles published in reputable journals. To help you make educated decisions, and to better understand controversial or confusing supplements, our medical experts have digested the science into these three easy-to-follow ratings. We hope this provides you with a helpful resource to make informed decisions towards your health and well-being.
| Supplement | Amount | Why |
|---|---|---|
EPA | 1 to 2 grams daily EPA or 9.6 grams daily of total omega-3 fatty acids |  [3 stars] Found in fish oil, EPA has been shown to relieve depression symptoms in some studies. |
Iron (Iron-Deficiency Anemia) | See a doctor for evaluation | [3 stars] A lack of iron can make depression worse; check with a doctor to find out if you are iron deficient.
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Turmeric (Curcumin) | Refer to label instructions | [3 stars] In a few studies of patients with depression, supplementation with curcumin significantly improved depression. |
Vitamin B6 | 20 mg twice daily | [3 stars] Oral contraceptives can deplete the body of vitamin B6, a nutrient needed for normal mental functioning. In such cases, vitamin B6 supplementation may improve mood. |
5-HTP | Consult a qualified healthcare practitioner |  [2 stars] Depression has been linked to serotonin imbalances in the brain. Supplementing with 5-HTP may increase serotonin synthesis and reduce symptoms. |
Acetyl-L-Carnitine | Refer to label instructions | [2 stars] Acetyl-L-carnitine has been shown in several studies to significantly reduce depression symptoms in seniors. |
Black Cohosh and St. John's Wort (Menopause) | Two tablets twice a day for 8 weeks, then one tablet twice a day for 8 weeks, each tablet supplying 1 mg of triterpene glycosides from black cohosh and 0.25 mg of hypericin from St. John's wort | [2 stars] Menopausal and depression symptoms improved in post-menopausal women afterthey took acombination of black cohosh and St. John's wort.
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DHEA | Consult a qualified healthcare practitioner | [2 stars] Some studies have reported lower DHEA levels in depressed people. However, DHEA appears to be effective for only a minority of depressed people. |
Fish Oil | 9.6 grams omega-3 fatty acids per day | [2 stars] Depressed people have been reported to have low amounts of omega-3 fatty acids. Taking fish oil can replenish stores and stave off depression. |
Folic Acid, Vitamin B6, and Vitamin B12 | Folic acid, vitamin B6, and vitamin B12 (if homocysteine levels are elevated). | [2 stars] In a double-blind trial, patients with depression were treated with antidepressant medication and were randomly assigned to receive a daily supplement containing folic acid, vitamin B6, and vitamin B12, or a placebo. The beneficial effect of the B vitamins was seen only in patients whose homocysteine levels were on the higher end (above the median) at the start of the study. |
Ginkgo | 240 mg daily | [2 stars] Ginkgo may alleviate depression in elderly people not responding to antidepressant drugs. |
Inositol | 12 grams of inositol daily | [2 stars] People with depression may have lower levels of inositol. Supplementing with this nutrient may correct a deficiency and improve depression symptoms. |
L-Tryptophan | 3 to 6 grams per day | [2 stars] Several controlled trials have found L-tryptophan as effective as antidepressant medications. Depressed people shouldconsult a doctor before use.
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L-Tyrosine | Consult your doctor | [2 stars] Some people with depression have been found to improve with tyrosine.
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Melatonin | .25 to 10 mg daily under medical supervision | [2 stars] Melatonin might help relieve depression. However, there is a possibility that it could exacerbate depression, so it should only be used for this purpose under a doctor’s supervision. |
Phenylalanine | 3 to 4 grams L-phenylalanine or 150 to 200 mg of DL-phenylalanine daily | [2 stars] In one study, depressed people given L-phenylalanine experienced results comparable to those produced by an antidepressant. |
SAMe | 1,600 mg daily | [2 stars] SAMe appears to raise levels of dopamine, an important neurotransmitter in mood regulation. |
Selenium | 100 mcg per day | [2 stars] Selenium deficiency may contribute to depression. Taking selenium can counteract this deficiency and improve depression symptoms. |
St. John’s Wort | 600 to 1,200 mg daily of a standardized herbal extract containing of 0.3% hypericin, after consulting with a qualified healthcare professional | [2 stars] St. John’s wort can help with mild to moderate depression—but talk to your doctor first as St. John's wort can interact with certain medications. |
Vitamin B6 (Premenstrual Syndrome) | Take under medical supervision: 100 to 300 mg daily | [2 stars] Several studies indicate that supplementing with vitamin B6 helps alleviate depression, including depression associated with PMS. |
Vitamin C | 500 mg twice a day | [2 stars] In a double-blind study, the combination of vitamin C and an antidepressant drug (fluoxetine) was significantly more effective than the antidepressant alone. |
Vitamin D | 400 to 800 IU daily | [2 stars] Some studies have shown that supplementing with vitamin D leads to improved mood. |
Calcium | Refer to label instructions |  [1 star] Taken with vitamin D, calcium significantly improved mood in people without depression in one study. |
Chromium | Refer to label instructions | [1 star] In a few case reports, chromium has improved mood in people with a type of depression called dysthymic disorder. |
Damiana
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