What Causes Anxiety and Depression? Can Supplements Help?

Choosing the right supplements for depression and anxiety can make a significant difference in how you feel — this guide breaks down exactly what works, what doesn't, and what Dr. Ava Bell-Taylor recommends.

<span style="font-weight: 400;”>The causes of anxiety and depression are multifactorial. Generally, each case differs, and many aspects are associated with genetics, diet, lifestyle choices, and surroundings, which are interrelated and influence both anxiety and depression. Certain people might also have symptoms of anxiety or depression due to the pressures that stem from personal relationships or at the workplace.  Along the same lines, clinical nutrition and psychiatric science found that emotional stressors also contribute to anxiety and depression, such as nutritional deficits and imbalance in hormones.

For example, common causes of anxiety and stress include lead progesterone levels that tend to be common during menopause, perimenopause, PMS, PCOS, or thyroid problems. Abnormally low free T3 thyroid hormone is associated with depression, while low testosterone levels among males increase feelings of depression and weight gain.  Deficiencies of B12, along with folate and vitamin D, have been found among depressed patients.

Hence, better nutritional approaches are essential. Sadly, the inadequate focus to better such ailments renders these patients helpless because most doctors treat them with medications without proper assessments.  Medications constitute band-aids of rest for undiagnosed medical ailments. Since the lack of responsibility for doctors to strive to find other solutions than medication seems to be the only resort, such patients suffer the most.

What Leads to Depression

This condition pertains to the world’s most widespread mental health issues, with over 264 million diagnosed across the globe. Depression has far-reaching impacts on a person holistically, including their emotional and physical health, which often results in feelings of sadness, hopelessness, and lethargy. But what leads to depression? Scientists have yet to find an exact answer as to why depression exists in people differently, but it is clear that there are a multitude of factors that can trigger this condition.

For example, hereditary factors tend to amplify the chances of someone becoming depressed if they have close family members who suffered from it in the past. Environmental circumstances such as childhood trauma or stressful events can cause depressive episodes, too. Other factors are alterations in the concentration of hormones in one’s brain, preset chronic conditions, or medication for chronic conditions that target certain neurotransmitters such as serotonin and dopamine.

What Causes Anxiety

Anxiety is a complex set of feelings that is elicited by worry, fears, and an overwhelming sense of uneasiness. Of the many causes of anxiety, stress is arguably the most prominent one. A myriad of triggers, such as work deadlines, physical environment, emotional distress, etc, can produce stress. Anxiety can also stem from a hormonal imbalance that affects the body. If individuals are exposed to continual stress, anxiety can build if the levels of hormones like cortisol and adrenaline peak.

Studies have suggested that anxiety can arise from a lack of balanced nutritional intake; individuals who do not consume a proper diet filled with necessary vitamins and minerals are prone to restlessness, irritability, and, ultimately, anxiety. Cognitive deterioration, which can arise out of low sugar levels in the blood due to skipping meals, dehydrating oneself, and other physical changes in the body, can also lead to intense feelings of panic attacks if left unbothered or untreated.

Sometimes, it’s common to feel a little low or anxious, but it’s perfectly okay. But when the frequent worrying seems misplaced and gets excessive over a prolonged period, it may be an indicator of anxiety or depression. People often use the terms anxiety and depression interchangeably because their treatment is almost indistinguishable. The truth is that anxiety and depression are two unique mental illnesses that elicit opposing feelings. 

What are Depression and Anxiety

Nowadays, it feels like depression is a tag that is placed in front of every person’s name, and with good reason. Estimates show that nearly 350 million people across the globe suffer from some variation of these disorders. Moreover, chances are that women will read this article more because 70% more women than men are likely to experience depression in their lifetime. And guess what? Men differ from women in terms of how they feel when they are depressed. In contrast, women tend to feel guilty and upset, while men tend to face anger and restlessness, which are often drowned in alcohol or drugs.

Depressed individuals feel anger, hopelessness, and despair, and experience low energy levels. Personally, developing relationships is crucial to survival. Sufferers of anxiety experience feelings of panic, fear, or anxiety for no valid reason or in situations where the average person would be calm. Should these disorders go untreated, the victim stands a chance of losing their ability to maintain interpersonal relationships, which can lead to extreme isolation.

But what symptoms indicate if an individual is going through depression?

Difficulties with sleeping (difficulty falling asleep, staying asleep, and sleeping far more than normal), excessive or compulsive appetite or even weight changes, and chronic bodily ailments (constant headaches or recurring abdominal distress). Low energy levels or state of chronic fatigue; A feeling of despair, guilt, unhappiness. Difficulties in thinking processes (forgetting things, being unable to make decisions or focus, experiencing suicidal thoughts, etc.) Before it becomes too serious, reach out to a mental health professional. 

What symptoms indicate if an individual is going through anxiety?

Anxiety is a common mental health issue that has been reported in neurologists’ offices, claiming at least 20% of the population suffers from this disorder. It is acceptable to be anxious before an examination or walking into a new workplace for the first time, but a feeling of constant dread, discomfort, or worry is a sign of an anxiety disorder. Anxiety is accompanied by other physical manifestations, such as headaches, pains in the chest, shortness of breath, dizziness or faintness, fatigue, muscle tension, trouble swallowing, shaking, sweating, irritability, and restlessness. Anxiety often leads people to isolate themselves from those around them and, at times, avoid going to certain locations.

Chemical Imbalances Depression and Anxiety

Depression and anxiety as mental health problems are connected with some chemical imbalances in the brain. The brain consists of cells that send and receive messages through a chemical called neurotransmitters, which are where thinking and feeling occur. Depression and anxiety disorders can occur when people possess genetic or sustaining factors that unreasonably imbalance these neurotransmitters. Chemical shifts within the head may lead to depression and anxiety.

The chemical substances, including emotions, behavior, and actions, such as serotonin, dopamine, and GABA, are classified as neurotransmitters with the highest degree of balance and control. Out of these three structures, any slight imbalance may result in feeling anxious or depressed. Serotonin performs some of the most important functions, such as regulating mood, appetite, and sleeping patterns. Depressed individuals possess less serotonin, which results in lower moods

Dopamine assists in determining the level of pleasure one may enjoy. Hence, it rewards activities that are deemed enjoyable. High levels of dopamine result in low motivation, depression, and anxiety. Gamma-aminobutyric acid (GABA) acts as a reduced neurotransmitter that brings down feelings of panic and fear by calming the nervous system. A person suffering from depression and anxiety but possessing lower GABA levels will have the opposite effect of heightened worry, which would worsen their symptoms.

Supplements for Depression and Anxiety

People who suffer from anxiety or depression might find help from supplements, whether to enhance the impact of medications or substitute them completely. Although prescription medications are available for these conditions, a lot of people are likely willing to self-medicate with supplements. Some natural supplements like St John’s wort, 1200 mg of L-theanine, 5-HTP, and SAMe have been proven useful in treating anxiety and depression.

Other scientists suggest that anxiety and depression could be treated by supplementation with omega-3 fatty acids. Scientists suggest that bioidentical hormone replacement therapy for anxiety and depression can be effective 90% of the time. Ask your holistic practitioner about hormone and nutrition testing at your next appointment. 

Amino Acid Shakes, Depression and Anxiety

Amino acids are vital constituents of any living organism and are crucial for its physiological functions. Certain amino acids can be beneficial to patients with anxiety and depression, as recent studies indicate. The brain relies heavily on amino acids because they help create neurotransmitters that improve mood and behavior.

Particular amino acids are required to produce several neurotransmitters, including serotonin, dopamine, and GABA. Higher levels of this amino acid soma might assist with overcoming symptoms of depression or anxiety, such as sleeping problems, fatigue, hopelessness, irritability, and restlessness, by increasing the presence of these neurotransmitters in the brain. 

Adaptogens, Herbs, Depression and Anxiety 

Such as anxiety and depression, adaptogens can help in managing stress and alter the way the body responds to it. Adaptogens are plant-derived supplements that are widely accepted for the treatment of sexual dysfunction, depression, and anxiety. Botanics can help balance hormones in the body, relieve sleep problems, and manage stress covertly and beyond.

Though the science concerned with adaptogens is in its infancy, preliminary results are very encouraging to show its effectiveness in improving mental health. Some of the most potent herbs for treating anxiety and depression are ashwagandha, Rhodiola rosea extract, astragalus root, schizandra berry extract, and holy basil. With continued use over time, these natural anti-anxiety agents are capable of controlling cortisol levels and, consequently, stress. This, in turn, improves an individual’s overall physical and mental health. 

St. John’s Wort is an herb that has been used for ages to treat mental disorders. Its mechanism of action is believed to increase serotonin levels, which, as we know, directly improves mood.

B Vitamins, Depression and Anxiety 

Adequate amounts of B vitamins are crucial for mood and mental health. According to a published study in “Nutritional Neuroscience,” symptoms of depression and anxiety were reduced with B vitamin supplementation. Additional studies indicate that B vitamins have a positive impact on the treatment of anxiety and depression. B vitamins should be taken to support and promote good mental health. For instance, Vitamin B6 facilitates the formation of neurotransmitters such as serotonin, which helps manage moods. Vitamin B12 is important in producing red blood cells, essential to all body parts, including the brain.

Omega 3 Fatty Acids, Depression, and Anxiety 

Unquestionably, omega-3 fatty acids are critical for the normal operation of the brain and the entire body. Omega-3s are one of the most effective nutrients for people suffering from depression and anxiety, making them helpful adjuncts to the primary treatment, which is the use of medications. Omega-3 fatty acids are present in marine life, seaweed, and even in flax seeds, chia seeds, and walnuts.

Docosahexaenoic Acid (DHA) and Eicosapentaenoic Acid (EPA) are their main parts. DHA has its highest concentration in the brain, where it supports healthy cell membranes, while EPA decreases inflammation of the brain, which helps with mood regulation. Recommended Omega-3 doses have been proven to alleviate symptoms of depression, such as sadness, lack of energy, cognitive dysfunction, remorse, and negative thinking.

Phosphatidylserine, Depression, and Anxiety  

Studies show phosphatidylserine as a promising natural remedy that helps improve depression, anxiety, and sleeplessness. The body naturally produces it, which is particularly useful for patients suffering from anxiety and depression. Phosphatidylserine helps improve the two disorders because it is believed to reduce cortisol levels. Cortisol, which is the stress hormone, is what makes us feel anxious.

Research has shown that phosphatidylserine supplementation may ameliorate the symptoms of depression and anxiety. One study showed that participants taking 500 mg of phosphatidylserine experienced a reduction of cortisol levels and depressive and anxious symptoms compared with participants on placebo. Other studies have reported the same results, which indicate that the supplementation of this essential fatty acid may be useful for those with mental health problems.

Phosphatidylserine is claimed to have the ability to enhance cognitive functions and reduce depression and anxiety symptoms. One molecule whose levels are increased by the anti-depressive effects of phosphatidylserine is dopamine, which regulates feelings of happiness. Another neurotransmitter associated with contentment is serotonin.