Natural & Supplement-Based Approaches

Natural and supplement-based approaches in psychiatry opt to use vitamins, herbs and nutrients like Omega-3s to support mental health in tandem with more conventional treatments.

Omega-3 fatty acids are an excellent example. Omega-3s, EPA in particular, have shown exceptional promise in managing depression by supporting neurotransmitter function and reducing inflammation, while increasing dopamine, serotonin and norepinephrine availability like some antidepressants. DHA is vital for improving brain cell health, including neuronal membrane fluidity to impact brain function and communication.

Omega-3 use has been studied alongside antidepressants and as a solo intervention. While no large trials have confirmed definitive results in the general population, more research is needed utilizing optimal doses in conditions ranging from bipolar disorder, depression and anxiety to schizophrenia and ADHD.

Even with seemingly innocuous supplements, however, it is important to understand that professional guidance from a psychiatrist regarding the use of all supplements is crucial due to potential supplement-medication interactions.

Understanding Natural & Supplement-Based Approaches in Psychiatry

Natural and supplement-based approaches are tools psychiatrists can effectively employ to enhance mental health. These options also empower a patient to manage the mental wellness journey. Focusing on holistic wellness through avenues like diet and nutrition, better sleep, healthy movement, sunlight, supplements and mind-body practices (e.g., yoga, meditation, and more) can help to:

• Improve mood
• Enhance cognitive function
• Improve energy levels
• Promote overall well-being
• Reduce anxiety
• Manage certain mental health conditions like depression, ADHD and others

In addition to traditional treatments, we offer guidance on safe, research-backed supplements that support mental wellness. This integrative approach can enhance outcomes for patients seeking holistic care options.

Examples of Supplements Effective in Psychiatric Care

In addition to Omega-3 Fatty acids (EPA/DHA) that help regulate mood and alleviate depressive symptoms, there are other supplements recognized for their potential in optimizing mental wellness. The following supplements are some of the vitamins, minerals, antioxidants and herbs that can often be helpful adjuncts to psychiatric care:

• Zinc: Though last in the alphabetic lists, Zinc should be first on the list for supplementation for its role in supporting neurotransmitter balance between GABA, serotonin and dopamine, as well as reducing inflammation. It has been shown to enhance brain plasticity via BDNF, while protecting against cellular stress. Zinc deficiencies have been linked to increased depression, irritability, poor cognitive function and anxiety-related disorders.
• Antioxidants: On the other end of the alphabetic spectrum, studies have linked higher antioxidant intake to lower rates of anxiety and depression, together with better cognitive function. Zinc is not the only antioxidant that can have a profound influence on mental health. Other antioxidants not only combat oxidative stress and reduce inflammation, but they have been shown to build neuronal health. Antioxidants ranging from Vitamins C and E to carotenoids like beta-carotene and lutein), together with polyphenols including flavonoids, curcumin and EGCG), and minerals like zinc and selenium can all work together to impact mental wellness. Working together is the key phrase because it has been shown that antioxidants work best in combination, especially when consumed together as part of a diverse diet.
• Magnesium: Deficiencies in magnesium have been tied to increased depression and anxiety. Magnesium is known to regulate mood-stabilizing neurotransmitters like dopamine and serotonin. It can calm the nervous system by blocking excitatory receptors like the NMDA (N-methyl-D-aspartate) receptor, a major type of excitatory receptor in the brain, while lowering stress hormones like cortisol. Magnesium has also shown promise for improving sleep quality and mood.
• Vitamin B12: Deficiencies of B-12 have been linked to depression and supplementation can support brain health.
• Amino Acids: Tryptophan, as a precursor to serotonin, tyrosine, and phenylalanine is one example of an amino acid that can impact mental health by influencing neurotransmitters. It is also known to increase alertness.
• Thiamine: The brain is a highly energy-dependent organ. Thiamine, or Vitamin B1, plays a key role in energy metabolism and is crucial for converting glucose into energy for the brain, supporting cognitive function and preventing brain fatigue. Thiamine is not only essential for fueling brain energy but also for protecting neurons, supporting neurotransmitter function and reducing inflammation. Thiamine deficiencies have been tied to depression, anxiety, confusion, and severe medical conditions. Thiamine supplementation has been shown to improve neurological function, improving energy, mood and stress.
• Niacin: Niacin, or Vitamin B3, plays a crucial role in supporting nerve function, neurotransmitter production, and cellular energy. A Niacin deficiency can cause serious issues like depression, anxiety, and pellagra-related dementia. Though some studies show moderate intake may protect against depression, high doses have mixed effects. Sometimes higher doses of Niacin can trigger psychosis in sensitive individuals, the importance of psychiatric consultation prior to any supplementation.
• Folate: Folate acts as a co-factor in producing neurotransmitters like norepinephrine, serotonin and dopamine, which have shown to be crucial for pleasure, focus and mood. Low levels of folate are linked to anxiety, depression and poorer response to antidepressant treatment.
• Vitamin D: This essential vitamin linked to sunshine exposure is known for its critical role in supporting mood regulation, aiding neurotransmitter function and reducing inflammation.
• Ginkgo: Ginkgo biloba impacts mental health by boosting cerebral blood flow and modulating neurotransmitters. It offers antioxidant and anti-inflammatory benefits. It has been shown to potentially improve mood, reduce anxiety, and alleviate symptoms of depression, especially in older adults or individuals in cognitive decline with conditions like dementia.

Not all supplements that have psychotropic effects are used by psychiatrists. A good example of an herb that is widely studied and used for its influence on mental health is St. John's wort (Hypericum perforatum). Most notably used as a natural remedy for depression, St. John's wort has significant interactions with many prescription medications, including some antidepressants, blood thinners and even birth control pills.

Due to these potential interactions and the importance of proper diagnosis and treatment for mental health conditions, individuals should ALWAYS consult with a healthcare provider before using St. John's wort or any other supplement.

However, that doesn’t change the fact that essential nutrients and supplements like these and others can play a critical role in mental health care and symptom management. Contact us online or call (773) 594-9944 to schedule a consultation.

Which Holistic Practices Can Influence Mental Health?

• Meditation: Countless studies have shown it can relieve stress, anxiety and depression.
• Acupuncture: This ancient practice provides natural relief for anxiety, stress and a host of physical and mental disorders and offers centuries of evidence.
• Nature Therapy: Spending time out in nature for as little as 15 minutes a day or a total of 120 minutes each week has been tied to increased mental and physical wellness.
• Cardiovascular Exercise: Regular cardio has been shown to be effective in reducing depression and anxiety.
• Yoga: Yoga can measurably lower stress hormones like cortisol while increasing brain chemicals like endorphins and serotonin. It reduces anxiety, depression, and stress, but it can boost focus, mood, and overall wellbeing. It fosters resilience and sleep quality as well. By calming the nervous system through breathwork and movement, it builds a stronger mind-body connection, increasing self-awareness, and emotional regulation.
• Light Therapy: Exposure to morning light and light therapy lamps can produce increases in energy and improvements in mood.
• Sleep Hygiene: Sleep is critical for mental and emotional stability and optimal function. Relaxation and consistent routines are just part of a healthy sleep hygiene regimen that should be developed.

Request Your Consultation Today!

Holistic, natural approaches and supplements can play a life-changing role in mental health. It’s important, however, to ensure ongoing monitoring and follow-up with supplement use, just as with psychiatric medication due to potential supplement-medication interactions. Call (773) 594-9944 or contact us online for consultations.