St. John\u2019s Wort<\/h2>\n
St. John\u2019s wort (Hypericum perforatum<\/em>) is effective for addressing mild to moderate depression. It is thought to act in the brain to preserve serotonin, an important mood-regulating hormone, and it also modulates and balances the brain chemical norepinephrine, much as tricyclic antidepressant drugs do. St. John\u2019s wort also may increase endorphin levels. <\/p>\n Overall, St. John\u2019s wort is the most thoroughly researched and widely prescribed herbal antidepressant in the world. Dozens of studies have shown it to be very effective in treating mild depression, equal if not superior to comparable drugs. Plus, it\u2019s virtually free of side effects.<\/p>\n St. John\u2019s wort consistently achieves a greater than 50 percent reduction in the Hamilton Depression Scale (a series of measurements used to quantify depression) in a large number of patients, and it does better than tricyclic antidepressants without the side effects. A 2017 meta-analysis crunched the data from 5,428 papers between 1960 and 2016. The researchers concluded that, \u201cFor patients with mild-to-moderate depression, St. John\u2019s wort has comparable efficacy and safety when compared to SSRIs.\u201d <\/p>\n How to Take It:<\/strong> Use an extract standardized to 0.3 percent hypericin at a dose of 300 mg, three times a day, or capsules of a good quality source of the whole herb.<\/p>\n Ginkgo leaf (Ginkgo biloba<\/em>) is another effective herb for depression, and it combines well with St. John\u2019s wort.<\/p>\n Ginkgo increases circulation, particularly to the head, so it seems a natural to consider for depression. Sure enough, researchers began studying ginkgo for depression after noting mood improvements in patients taking the herb for cerebrovascular insufficiency.<\/p>\n One study, for example, showed that 40 elderly patients with depression, who had not benefited fully from standard antidepressant drugs, were given ginkgo. After eight weeks, the Hamilton Depression Scale average score had dropped from 14 to 4.5. A study published in Pharmacopsychiatry<\/em> indicated that ginkgo significantly improved cerebral function and depression. In 2017, a research team published a paper that confirmed ginkgo\u2019s effect in improving cognitive ability and anxiety. A 2018 paper found that ginkgo extract restores neurologic function during the treatment of depression in elderly patients.<\/p>\n How to Take It: <\/strong>Use an extract standardized to 24 percent flavonglycosides at a dose of 120\u2013240 mg per day. <\/p>\n See Also<\/em><\/strong> 5 Benefits of Ginkgo Biloba<\/a><\/p>\n Mind remedies include a large array of herbs recommended to rebuild nerve tissues and restore mental equilibrium. Ashwagandha (Withania somnifera<\/em>) is a top mental rejuvenator, which Ayurvedic herbalists use to re-establish long-term sleep rhythms, and for general debility and exhaustion, memory loss and nerve diseases. Modern clinicians are most likely to employ it for chronic fatigue and anxiety, as well as insomnia. <\/p>\n This herb, a relative of tomatoes and potatoes, is relaxing, not stimulating, allowing us to take much higher doses with no overstimulation. <\/p>\n Study after study confirms the stress tolerance, performance and endurance enhancing benefits of this herb. One study indicated that the herb reduced brain damage caused by stress by 80 percent.<\/p>\n Ayurveda considers it a \u201cgrounding\u201d herb, one that nourishes and regulates metabolic processes and stabilizes mood. One paper looked at bipolar disorder and found Ashwagandha effective in managing it. Ashwagandha also increases memory and test performance. One recent study looked at sleep deprivation and stress and found that Ashwagandha was effective in improving sleep.<\/p>\n Ashwagandha is a superb treatment for chronic anxiety, which is a common problem as age advances. A study published in the Journal of Alternative and Complementary Medicine<\/em> found that Ashwagandha intervention resulted in greater score improvements (significantly in most cases) than placebo in outcomes on anxiety or stress scales. A 2017 study in the Journal of Neuroinflammation<\/em> confirmed this benefit. <\/p>\n How to Take It:<\/strong> It takes about a week to work up to the proper dose, and about another week for the herb to reach maximum effectiveness. And the fact that it\u2019s a slow-acting herb means you may take your daily dose at any time during the day. Used this way, Ashwagandha prevents the onset of anxiety episodes. It also has antioxidant activity in the brain, which may explain, at least in part, a host of its effects, including the reported anti-stress, cognition-facilitating, anti-inflammatory and anti-aging benefits. Take 5\u201310 grams in capsule form.<\/p>\nGinkgo Biloba<\/h2>\n
Ashwagandha<\/h2>\n
![\"None\"\n](\"https:\/\/www.betternutrition.com\/wp-content\/uploads\/2019\/03\/the-vitamin-shoppe-st-johns-wort.jpg?width=730\" "\\"The-Vitamin-Shoppe-St.-John's-Wort\\"\n")
<\/p>\n<\/figure>\n![\"None\"\n](\"https:\/\/www.betternutrition.com\/wp-content\/uploads\/2019\/03\/natures-way-ginkgo.jpg?width=730\" "\\"Nature's-Way-Ginkgo\\"\n")
<\/p>\n<\/figure>\n![\"None\"\n](\"https:\/\/www.betternutrition.com\/wp-content\/uploads\/2019\/03\/himalaya-ashwagandha.jpg?width=730\" "\\"Himalaya-Ashwagandha\\"\n")
<\/p>\n<\/figure>\n![\"None\"\n](\"https:\/\/www.betternutrition.com\/wp-content\/uploads\/2019\/03\/natures-answer-gotu-kola-extract.jpg?width=730\" "\\"Nature's-Answer-Gotu-Kola-Extract\\"\n")
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