Of course, there’s nothing wrong with choosing to take medication for anxiety and depression. But if you’re eager to take a more holistic approach to managing your depression, and you want to use diet and lifestyle rather than pharmaceuticals, there are a number supplements I’d recommend. Just make sure to always consult your doctor before making any changes to your treatment or medications. The best way to get the benefit of turmeric is to cook with it. Make a curry, and be sure to combine turmeric with black pepper, since it increases the absorption rate, or prep a turmeric paste and use that to make golden milk. If you don’t think you’ll be able to consume it consistently, then consider curcumin in pill form. Curcumin is safe and effective, and you might see side benefits like improved joint pain or less digestive discomfort. While Rhodiola is very effective, it’s not safe for everyone. I don’t recommend Rhodiola for my patients on the bipolar spectrum, and it’s not recommended during pregnancy or lactation. It may also cause dry mouth and dizziness, according to the National Center For Complementary And Integrative Health (NCCIH). Rhodiola can also have interactions with certain medications like ACE inhibitors and some diabetes medications, so it’s important to clear this one with your doctor. If you give it a try, I recommend starting at a dose of 400 milligrams daily and increasing by 400 milligrams every week. A good final dose is 1,200 to 2,400 milligrams daily. It’s best to take it on an empty stomach along with a B complex. It’s not safe for folks on the bipolar spectrum, and it can’t be taken in conjunction with some psychiatric medications, such as MAO-I’s. It’s definitely best to clear this one with your doctor before initiating. One way to support your gut is by consuming fermented foods (e.g., sauerkraut, sauerkraut juice, beet kvass, kimchi, miso paste, natto) along with starchy vegetables (e.g., sweet potatoes, plantains). The second way to repopulate your gut is by taking the right probiotic. If you do take cod liver oil, it’s worth monitoring vitamin D levels, since cod liver oil contains vitamins A, D, E, and K in addition to the omega-3 fatty acids. I’m generally a naturalist, and I prefer my patients get their vitamin D the old-fashioned way, from sun exposure. But in many parts of the country during the winter, sun exposure is on backorder. In those cases, I recommend a good vitamin D3 with K2 supplement. The NIH recommends1 200 to 600 IUs of vitamin D a day to prevent rickets. But for optimal health, I recommend taking around 2,000 to 5,000 IU daily. If you have a deficiency, speak to your doctor before taking any higher levels of vitamin D. For some people, it’s even necessary to get B12 as a monthly shot. Ask your doctor to test your B12 levels, and consider getting intramuscular B12 shots if you’re very low. Research suggests that hemp oil is very safe, but some studies have noted it can cause sleepiness2, decreased appetite, diarrhea, and fatigue—so it’s worth observing your body to make sure you’re tolerating it well. That said, it can have dangerous interactions with other medications, so it’s important to speak to your doctor before giving it a try. I’ll typically have someone start at 450 milligrams twice a day for a month, then increase to 900 milligrams twice a day. With such a potent supplement, I would recommend working with an integrative practitioner to make sure you’re using SJW safely. In fact, one study published in the Indian Journal of Psychological Medicine, participants who took ashwagandha for 60 days lowered their cortisol levels by almost 30 percent3. I recommend taking 225 to 500 milligrams twice a day for three to six months and then giving your body a break from it. It may help soothe depression and anxiety, and it even help you feel less overwhelmed by the stressors of life.
