How to Support Depression Recovery With Supplements - Whitney Barkman
Depression,  Health

How to Support Depression Recovery with Supplements

Most of what I learned about depression from conventional sources was that it was a chemical imbalance in the brain. Implying that it was not something I had control over or that I could ever heal. But my question is now, what causes that chemical imbalance? The answer that comes to my mind is nutrition. The food we eat and the supplements we take, to be more specific. Depression recovery has entered a whole new world these days, and people are moving away from antidepressants and towards natural healing. This is the conversation I am passionate about.

I’m going to dive deeper into the vitamins and supplements that have supported my depression recovery. In my experience, food and supplements form the foundation during this journey. This is where I began my healing and where I strongly feel is the best place to start.

Two years ago, I didn’t take a single supplement. I didn’t give them much time or thought. I believed they were a waste of money. That they wouldn’t really make a difference to my depression or my health. But I know differently now. Within a few months of taking supplements, I felt a noticeable improvement to my mood, my energy and my motivation. Now that two years have passed and I have consistently looked after what I eat and supplement with, I am confident in the positive support I have received. I am confident in the health of my body and my brain.


Here are my top 5 supplements for support in depression recovery:


Multi-Vitamin/Antioxidants & Minerals

A multi-vitamin covers the nutritional gaps in your diet and provides antioxidants and minerals that you may not be receiving enough of through food. Low levels of B vitamins are linked to depression, as well as low levels of magnesium and selenium. Not all multi-vitamins are created equal and it’s important to do some research into the brand you choose.


Omega-3’s are incredibly important when it comes to brain health. Your brain requires these fatty acids for proper functioning and a lack of these can lead to depression. It can be very difficult to get the required dosage through food alone. Most fish oil supplements contain harmful levels of mercury and contaminants, so choose one of high quality.

Vitamin D

Known as the sunshine vitamin as normally our bodies produce it from time spent in the sun. Many people are deficient in Vitamin D and it can lead to feelings of sadness, lethargy and depression. Have you noticed you feel more down come Autumn? Because you’re getting less sunlight and this greatly impacts your mood.


This one can be known as the relaxation mineral, as it has a powerful effect on mood and the nervous system. And unfortunately, it’s common to be deficient in this mineral. Magnesium is a necessary mineral for almost every process in the human body and deficiencies can lead to depression and anxiety.


Gut health is a major factor in depression and other mental illnesses. The majority of the body’s serotonin production happens in the gut along with several other neurotransmitters required for a healthy brain (remember I spoke of a chemical imbalance earlier?). If this area of your body isn’t in optimal shape, it can lead to depression. I also wrote an entire blog post on the Gut Depression Connection – click here to read it.


Buying supplements can be overwhelming and difficult. Choose a high quality brand otherwise it will be a waste. And of course, high quality will have better absorption, meaning your body and brain are getting those nutrients they sorely need.

USANA is the brand I choose and trust with my health and depression recovery. I’ve put together my list of supplements that I take that specifically support my mental health. Click here to check out the list.

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If you have any questions on the brand I choose, the supplements I’ve listed or about my own depression journey, please don’t hesitate to drop me a comment or email me – connect@whitneybarkman.ca

Love & Light