When looking into the chemical causes of depression and anxiety, it’s important to first understand neurotransmitters.
Neurotransmitters are chemicals in our brain and central nervous system (source).
They can be broken down into two categories:
- Excitatory neurotransmitters like dopamine, acetylcholine, epinephrine (adrenaline), and norepinephrine.
- Inhibitory neurotransmitters like GABA and serotonin.
- Some neurotransmitters , like acetylcholine, can be both excitatory and inhibitory, depending on the circumstance.
Inhibitory neurotransmitters like GABA and serotonin are highly involved in clinical depression and anxiety.
Serotonin, known as the “happy hormone“, is responsible for stabilizing mood, feelings of well being, happiness, and sleep (source). Deficiencies are strongly linked to major depressive disorder (source).
GABA, known as the “calming neurotransmitter“, is responsible for inhibiting neuronal firing, resulting in feelings of peace and calm (source). Problems in GABA production are strongly linked to anxiety disorders (source).
Because GABA is responsible for inhibiting excitatory neurotransmitters, which is essential for sleep,
and serotonin converts to melatonin, which regulates our circadian rhythm, telling us when it’s time to sleep,
and GABA and serotonin are so often deficient in people with anxiety and depression,
it’s easy for insomnia to become a problem for these people.
Frequently, circumstantial stress triggers the chemical imbalance in individuals with anxiety and depression, which is why working with a therapist can be so helpful.
Licensed counselors can help individuals struggling with anxiety and depression work through the stressful circumstances and emotions going on in their life, which may in turn help correct the chemical imbalances.
So, now that we know how anxiety and depression occur chemically, let’s explore how supplements for depression and anxiety work, compared to prescription drugs.
Serotonin, SSRIs, and Depression
Our bodies synthesize serotonin by converting the amino acid tryptophan (found in foods like turkey, cheese, and tree nuts, to name a few) to 5-HTP. Then, 5-HTP converts to serotonin with vitamin B6 as an essential cofactor (source).
The most common prescription drugs for clinical depression are Selective Serotonin Reuptake Inhibitors (SSRIs) like Prozac and Zoloft. These medications work by preventing the reuptake of serotonin. So, basically SSRIs increase serotonin’s availability, without increasing the actual amount of serotonin in the body and brain (source).
On the other hand, supplements for depression work to increase the actual amount of serotonin in the body and brain, to correct serotonin deficiencies and improve mood stability.
Supplements like –
help give the body the building blocks it needs to make more serotonin.
It’s important to note that you cannot take a prescription SSRI and supplements to increase serotonin levels at the same time, without the risk of increasing serotonin levels too much. You also cannot take both tryptophan and 5-HTP at the same time, for the same reason. 5-HTP and tryptophan are contraindicated with SSRIs and tripans (a type of migraine medication).
On another note, a specific type of depression called Seasonal Affective Disorder is strongly linked to lack of sunlight and vitamin D deficiency, in addition to serotonin deficiency and melatonin disturbances (source). So, vitamin D supplementation and sun lamps are especially helpful for people suffering from this type of depression.
Optimal serum vitamin D levels for the prevention of disease and immune function are 50-80 ng/mL. 30 ng/mL or less is considered a clinical insufficiency, and 20 ng/mL or less a clinical deficiency.
To raise your serum vitamin D, it’s recommended to take a supplement of 5000-10,000 IU daily and test every couple of months to monitor your progress. To maintain optimal serum vitamin D, it’s recommended to take a 2000-4000 IU of vitamin D daily, in addition to regular sunlight exposure (source). This supplement contains 1000 IU, so you can adjust the dose to get the optimal amount for your maintenance needs.
Exercise, exposure to sunlight, and eating foods high in tryptophan can naturally raise serotonin levels, too (source).
GABA, Sedatives, and Anxiety
Our bodies convert the amino acid and neurotransmitter glutamate into GABA, with the cofactor vitamin B6 (source).
The most common prescription drugs for anxiety (other than SSRIs) are benzodiazepines like Ativan and Xanax. Benzodiazepines work by making the neurotransmitter GABA work overtime, even if it is deficient. So it can in turn inhibit excitatory neurotransmitter activity effectively (source).
Alternately, supplements for anxiety work to increase the levels of GABA in the brain and body, so there is more available to inhibit anxiety-inducing excitatory neurotransmitters.
Supplements like –
- Pharma GABA,
- Liposomal GABA (better at crossing the blood brain barrier, source),
- L-Theanine,
- Theanine Serene with Relora (a blend),
- Individual herbal sedatives,
- Herbal sedative blends, and
- Vitamin B6
help increase GABA levels in the body and brain (study findings are mixed on whether GABA can cross the blood brain barrier) and work more efficiently in the body.
It’s important to note that you should not take pharmaceutical sedatives alongside herbal sedatives and/or supplements to increase GABA levels.
Consistent quality sleep, staying active, deep breathing, aromatherapy, drinking a cup of hot tea, and eating well can naturally reduce anxiety, too (source).
Two Additional Important Supplements
Lithium Orotate is an alkali metal combined with orotic acid, and it has been shown in several studies (source 1, 2) to strengthen neuronal pathways in brain regions that are involved with mood, thinking, and behavior and protect against neurotoxicity. Based on the study results, lithium orotate at a low dose of 5-20 mg per day is beneficial for people with a variety of mental health conditions and neurological diseases. It’s frequently used as a treatment option for more severe mental and neurological conditions, when other types of treatment don’t help.
Full-spectrum CBD oil is a concentrated extract from the cannabis plant that contains a wide variety of chemical constituents known as cannabinoids. It acts on the endocannabinoid network of the central and peripheral nervous systems. CBD oil has been shown in studies to modulate brain activity in a way that increases a restful state and decreases anxiety (source).
Most of the supplements for depression and anxiety mentioned in this post can be layered together in specific combinations for a comprehensive treatment approach. If you would like to try this, but aren’t familiar with taking multiple supplements at once, please speak to a knowledgable healthcare professional (naturopathic doctor, functional medicine doctor, herbalist, functional medicine dietitian, or nutritionist) before attempting.
Studies have demonstrated time and time again that specific botanical and nutritional supplements have positive and protective effects on mental health.
If you’re considering alternatives to mental health medication, please don’t hesitate to speak with a complementary practitioner about your options. They will be able to recommend the right blend of herbs and supplements for you, based on your symptoms, lab results, diagnoses, and health history.
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Disclaimer: I am not a licensed doctor or psychiatrist and do not diagnose, treat, or cure disease. I am not a licensed counselor and do not provide therapy services. Please do not substitute the information in this educational blog post for the personalized advice of your health practitioner.
