Natural Supplements for Mental Health

Many supplements are nothing more than expensive additives to your urine - but there are some that have real value.  Some work very well and have good solid evidence to back them up.  

Here are some supplements that work for mental health problems.

Folic Acid (Vitamin B9):

What for: Depression

Dose: 400 micrograms daily (up to 800 if pregnancy is possible)

     - Rx dose: L-methylfolate 15 mg

Warning: Don't take more than 1000 mcg per day

SAMe (S-Adenosyl methionine):

What for: Depression

Dose: 400 - 1600 mg daily, can go up to 3000 mg per day if needed.

Warning: If taken with antidepressants like Prozac (SSRI, SNRI) it has a very small chance of causing a very dangerous reaction - Serotinin Syndrome.  It can also trigger mania in patients with Bipolar disorder

Ginkgo Biloba

What for: Alzheimers disease and sexual dysfunction from taking antidepressants.

Dose: 120-240 mg daily

Extra info: It takes 8 weeks to start working, so be patient.  It does no good for people who just have stressful lives, it helps people with alzheimers.

Valerian

What for: Anxiety or Insomnia

Dose: 450 - 600 mg daily

Warning: It can cause headaches and an upset stomache.  No one knows if it's safe in pregnancy

Extra info: It takes a while to work.

Omega 3 Fatty Acids

What for: Depression

Dose: 1-2 grams daily (MUST contain both EPA and DHA)

Warning: Don't go over 3 g daily, it can cause stomach ulcers and bleeding

St. John's Wort

What for: Depression

Dose: 900 - 1800 mg daily (usually spread out over the course of the day)

Warning: It can reduce the effectiveness of TONS of prescribed medications, like birth control, blood pressure and cholesterol meds, blood thinners, immunosupressants.  So check with ALL your doctor's before taking this.

Melatonin

What for: Insomnia

Dose: Good luck (literature disagrees).  Start as low as 0.25 mg, go as high as 9 mg daily.

Warning: High doses could cause you to sleep too long.  So again - start low.