Christina At present, there are no health care products that can directly cure or replace formal treatment to relieve depression and anxiety. A few nutrient supplements that have been confirmed by research may have auxiliary effects. They must also be used after professional doctors and nutritionists evaluate your physical condition and degree of illness. It is not only useless to buy and eat by yourself, but also may step on the pit.
Many people always think that health care products are milder than prescription drugs and have no side effects. They would rather spend a lot of money on all kinds of "anti-anxiety fudge" and "emotional films" that are blown to the gods than go to a regular hospital. In fact, it is really unnecessary. At present, there are relatively many supplements that may have an auxiliary effect on improving mood. In fact, they all have very clear application boundaries, and there are many controversies. For example, high-purity Omega-3 unsaturated fatty acids are the most studied category at present. A number of double-blind experiments have confirmed that medical-grade Omega-3 with EPA accounting for more than 60% can help reduce the Hamilton Depression Scale score of patients with severe depression. I have contacted a girl who was in graduate school before, and her mild anxiety was accompanied by sleep disorder. After going to the Jingwei Center for evaluation, the doctor said that she did not need to take medicine for the time being. Let her eat this kind of high-purity Omega-3 in addition to adjusting her work and rest. After eating it for two months, she said that her mood swings were really much smaller, but another boy in the lab followed suit and bought ordinary deep-sea fish oil, with EPA accounting for only 30%. After eating it for three months, she said it was useless and normal-the effective components of ordinary fish oil were not enough, which could not reach the threshold of auxiliary intervention, and she had a balanced diet and no problem of Omega-3 deficiency.
There is also the extract of St. John's wort, which has been touted as a "natural antidepressant" by many people. It is managed as a prescription drug for mild depression in many countries in the European Union. Some domestic compliant products belong to the category of health care products, but the risk is actually very high. I brushed it before and bought St. John's wort myself after I diagnosed mild depression. At the same time, I also took sertraline prescribed by my doctor. As a result, I was sent to the emergency department with 5- hydroxytryptamine syndrome, dizziness and nausea. As for B vitamins, vitamin D and magnesium, which people often ask, it is only when the corresponding nutrient deficiency is clearly detected that supplementation can improve the mood. A perennial vegetarian friend around me found that B12 was seriously low, which was accompanied by persistent depression. After supplementing B12 for three months, the state was much better, but my colleagues who ate meat and had a balanced diet followed suit and said that it was useless after eating for half a month. This is also the same reason.
I've compiled the information about emotional supplements that are common in the market at present for your reference:
| Common supplement types | Applicable scenarios supported by current research | Existing dispute | Core considerations |
|---|---|---|---|
| High-purity Omega-3(EPA ≥60%) | Clinical auxiliary intervention for severe depression, or people with mild emotional problems who are really short of Omega-3 by doctors' evaluation. | Many studies have shown that there is no significant difference between placebo and healthy people and people with mild mood swings. | Priority is given to pharmaceutical-grade products, and ordinary fish oil with less than 50% EPA has basically no relevant effect. |
| St. John's wort extract | Some countries have been approved for the intervention of mild depression, and some of them belong to the category of health care products in China. | The curative effect varies greatly among individuals, and the risk of interaction with many commonly used drugs has not been widely known by the public. | Never take it with prescription antidepressants, birth control pills and anticoagulants, and it must be evaluated by a doctor before taking it. |
| Compound b group/vitamin D/ magnesium agent | It is clear that there are people with emotional problems corresponding to nutrient deficiency after examination. | For people with adequate nutrient intake, there is no clear emotional improvement after supplementation. | Do not blindly supplement in large doses. Excessive supplementation of fat-soluble vitamins may pose a risk of poisoning. |
In fact, these supplements are more like an "auxiliary buff" when you have emotional problems, rather than a "big move" that can directly solve the problem. Last week, I met a young man who had just been diagnosed with moderate depression. He said that he was afraid of taking antidepressants and had side effects. He secretly bought three or four thousand pieces of "emotional probiotics" and "Anshen pills". After taking them for a month, his mood was worse, and his scale score rose, which delayed the best intervention time. What a pity. To tell the truth, if you have only had occasional emo recently and are under great pressure, try to take 20 minutes out to bask in the sun every day and exercise two or three times a week, which is much more reliable than buying health care products blindly. If you are not happy for more than two weeks and are not interested in anything, don't worry about what health care products to eat. Go to the Jing Wei Center or the psychology department of a general hospital first, which is better than anything.
