Top 7 Natural Supplements for Many Ailments
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Folic Acid
What it is
Folic acid is a synthetic form of folate, a B vitamin found in green leafy vegetables, citrus fruits, beans, and fortified breads and cereals. It is available as a vitamin supplement or as a prescription medication (leucovorin or L-methylfolate).
What it’s for
Depression.
Who may benefit
When combined with an antidepressant, folic acid supplements can boost symptom relief—especially in women.
How much to take
Federal guidelines recommend 400 micrograms (mcg) per day of folic acid for adults. This is the amount in a standard multiple vitamin.
Some research suggests that women of childbearing age should take 800 mcg per day. This amount can be achieved through a healthy diet and a daily multivitamin.
The usual dosage of L-methylfolate is 15 milligrams (mg) per day when combined with antidepressants.
Words to the wise
Folic acid supplements won’t work as a stand-alone treatment for depression.
Do not take more than the safe upper limit of 1,000 mcg of folic acid per day.
SAMe
What it is
S-adenosyl-L-methionine (SAMe) is a substance made naturally in the body that boosts production of several neurotransmitters—chemical messengers in the brain—involved in regulation of mood.
What it’s for
Depression.
Who may benefit
Used on its own, SAMe works as well as older tricyclic antidepressants (TCAs). As an add-on treatment, it can boost the effectiveness of a selective serotonin reuptake inhibitor (SSRI) or a selective serotonin and norepinephrine reuptake inhibitor (SNRI).
How much to take
Adults may benefit from 400 to 1,600 mg per day, although some people will need to take 3,000 mg per day to alleviate symptoms.
Words to the wise
Combining SAMe with an antidepressant is safe, for the most part, but in very rare cases may cause serotonin syndrome—a potentially deadly complication that causes agitation, anxiety, confusion, nausea, vomiting, and palpitations.
SAMe can also trigger mania in people with bipolar disorder.
Ginkgo Biloba
What it is
This herbal supplement is derived from leaves of the ginkgo tree.
What it’s for
Alzheimer’s disease and antidepressant-related sexual problems.
Who may benefit
Taken alone, ginkgo biloba is modestly effective at slowing cognitive decline in people with Alzheimer’s disease—similar in impact to taking a cholinesterase inhibitor, but better tolerated. As an add-on therapy, ginkgo biloba can boost the effectiveness of cholinesterase inhibitors.
Antidepressants can cause sexual side effects in some people. Ginkgo biloba may help to alleviate antidepressant-induced sexual problems.
How much to take
Aim for 120 to 240 mg per day.
Words to the wise
Don’t expect fast results from Ginkgo biloba. It takes at least eight weeks, and perhaps as much as one year, to notice any cognitive benefit.
This supplement does not work as well for people with vascular dementia (the type associated with heart disease).
Stressed-out baby boomers and other people without dementia do not get a clear cognitive boost from this supplement.
Valerian
What it is
This herb is derived form the root of a pink flower, Valeriana officinalis.
What it’s for
Anxiety and sleep problems.
Who may benefit
Valerian may be an option for older adults, as it does not cause as many memory and thinking problems as benzodiazepines (sedative medications) do.
Valerian may also help children who have problems falling asleep and may reduce anxiety and improve sleep in children with attention deficit hyperactivity disorder (ADHD).
How much to take
Adults can take 450 to 600 mg per day. Check with a doctor about dosing for children.
Words to the wise
Valerian often causes headaches and upset stomach.
It is not clear whether this herb is safe to use during pregnancy, as it has not been studied for this use.
Valerian takes a while to work, so it is not a quick fix for insomnia.
Omega-3 Fatty Acids
What it is
These naturally occurring fatty acids are most abundant in cold-water fish such as salmon, sardines, and anchovies. People who can’t eat fish can also obtain them in fish oil capsules. Look for supplements that contain both EPA and DHA.
What it’s for
Bipolar depression and major depression.
Who may benefit
Omega-3 supplements may boost the effectiveness of antidepressants. These supplements may provide a stand-alone treatment option for people concerned about side effects of antidepressants, such as older adults, people with multiple medical conditions, and women who are pregnant or breast-feeding.
In people with bipolar disorder, omega-3 fats may be helpful for treating depression, but can trigger mania, so it’s important to take these supplements along with a mood stabilizer.
How much to take
Like the American Heart Association (which recommends omega-3 fats as a good way to protect against heart disease), the American Psychiatric Association recommends that all adults consume fish at least twice a week.
Individuals with mood, impulse control, or psychotic disorders should take a daily 1- to 2-gram supplement containing both EPA and DHA.
Words to the wise
Additional omega-3 fatty acid supplements may be helpful for people with depression, but don’t exceed 3 grams per day, as this increases risk of gastrointestinal bleeding and stomach upset.
St. John’s Wort
What it is
This herbal supplement is produced from an extract of the plant Hypericum perforatum.
What it’s for
Depression.
Who may benefit
Used on its own, St. John’s wort may help people with mild or moderate symptoms of depression, but is unlikely to help those with severe symptoms. St. John’s wort may also be an alternative to medication for children and adolescents.
How much to take
Adults can take 900 to 1,800 mg in a 24-hour period, ideally by taking two or three capsules over the course of a day.
Words to the wise
St. John’s wort can reduce the effectiveness of many drugs, so check with your doctor before using it.
Do not take with an antidepressant, as the combination can cause serotonin syndrome—a rare but potentially deadly complication that causes agitation, anxiety, confusion, nausea, vomiting, and palpitations.
Melatonin
What it is
This naturally occurring substance regulates circadian rhythms in the body, such as the sleep/wake cycle.
What it’s for
Sleep problems.
Who may benefit
Melatonin improves sleep quality in people with schizophrenia, major depression, and seasonal affective disorder. This supplement may be an alternative to drugs, especially for children and the elderly.
How much to take
Dosages of 0.25 to 0.3 mg per day can improve sleep.
Words to the wise
Begin with low doses of Melatonin, as taking too much can cause daytime sleepiness or confusion.
Read product labels, as some preparations contain as much as 5 mg of melatonin per pill.
