Looking for more natural ways to reduce symptoms of anxiety & depression?
Anxiety & Depression are the plague of this generation with 1 in 6 women currently using anti-anxiety medication in the US.
while Anxiety is a natural emotion warning us to proceed with caution when we come up against new experiences, it shouldn’t be debilitating -or keep us from enjoying daily activities, yet for so many, that isn’t the case.
counseling, cognitive behavioral therapy and emotional support are essential components of managing intense symptoms. And many great resources exist to help in those departments.
Those are not my specialty ..but botanicals & food as medicine are – so if you are here, that is likely what you are looking for and there are some great helpers in my toolbox I’d like to share with you.
Even though its less talked about -nutritional deficiencies, food triggers (allergies, artificial sweeteners, junk food, etc) and your body’s stress response are all pieces of the puzzle.
There are several nutrient deficiencies that should be checked and repleted when symptoms of depression present themselves.
(Pro tip: levels should be well into the normal range – not low end of normal, so if its borderline its worth working to improve)
B Vitamins
Both a B- complex and B-12 are hugely important.
B vitamins are rapidly depleted in times of stress and trauma and most American are already either low or incredibly low in these important players in our metabolism.
You can learn more about B Vitamins and their role in your health (and common meds that deplete them) here.
It often takes time and pretty high doses of B-12 to see levels improve – 5000 mcg a day is where I start my clients when B-12 is low. Sublingual or liquid options are really quick to absorb (Methylated B vitamins are important for anyone with methylation issues ) and injections are even helpful in extreme cases of depletion (talk to your healthcare provider).
Don’t forget that food is your best regular source of these important vitamins – check out this post for a list of foods & other resources.
St John’s Wort
I’ve mentioned this bright and shiny herb before – as it has been shown through research and traditional use dating back to ancient Greece.
Used topically to heal minor burns, wounds, eczema and even hemorrhoids -but it is probably best known for its capacity to assist in the treatment and support of “nervous disorders” or what we now call depression, Anxiety & Seasonal Affective disorder (SAD)
I love this bright, cheery little flower – coming to full bloom at the height of the summer when days are the longest. It’s almost as if it blooms just in time to capture and store the benefits that so many reap from the warmer months of the year.
Fun fact -It is named after John the Baptist because it is often in full bloom on June 24th- the day celebrated as his birthday.
Both the flowers and leaves are used in medicine and while I love a well crafted tea, when using this herb for anxiety and depression, its important to use a product that has been standardized.
Research has consistently shown that St John’s Wort at doses of 300-600mg three times a day with meals is as effective as standard antidepressants (SSRI’s) and has much fewer side effects. (especially in the sexual department).
There has even been some limited research showing it is effective in pediatrics – but this is one to use with your healthcare provider’s guidance.
Cautions
While this herb is generally considered safe it does have some potential interactions with other pharmaceuticals and, in theory, can lessen the effectiveness of the birth control pill.
It’s also not safe for women trying to become pregnant or who are pregnant.
If you are taking any prescription drugs and would like to try this herb to help alleviate symptoms of anxiety and depression, its important to work with a qualified herbalist or other healthcare provider who can help make sure you don’t cause any unwanted interactions.
Also worth noting is that seeing the benefits of this herb may take time. for many, it takes consistent use for several months before they really feel sustained effects. So don’t give up if after a week or two you haven’t gotten relief.
Better together
Finding a way to incorporate both B vitamins and St John’s wort into your daily routine can be even more powerful. Some of my favorite products have much more than just St John’s wort in them, and in future posts I’ll share more about the benefits of other herbs & nutrients for anxiety and depression that are also great companions.
If you are looking for something to try consider this blend or this one (it tends to go out of stock on Amazon or list at ridiculous prices, so reach out if you’d like help finding it)
If you’d like more personalized help I would be thrilled to be your partner and guide to get you back on your way to doing the important work you are here to do. you can schedule a complimentary meeting with me here or schedule a consultation with me here.