Map of Health
Assoc. Prof. Muhammet Emin Çam
Rector Advisor, Vice Dean, and Faculty Member - Istanbul Kent University, Faculty of Pharmacy, Departmant of Pharmocology
Visiting Researcher&Lecturer -  University College London, Mechanical Engineering and Faculty of Medicine, UK
Visiting Lecturer - University of Aveiro, Faculty of Biomedical Engineering, Portugal
Editorial note
Map of Health content is prepared with an evidence-based approach. References are provided for transparency.
Medical disclaimer
This content is for informational purposes only and does not replace professional medical advice, diagnosis, or treatment. If you have an urgent medical concern, seek immediate care.
"In the process of depression, certain nutrients and dietary supplements can help improve standard treatment methods and overall mood by supporting nervous system health and neurotransmitter balance."
5 Nutrients - 5 Supplements for People with Depression

5 Nutrients - 5 Supplements for People with Depression

CategoryNameHealth EffectRecommended Consumption (Daily)
FoodSalmonStrengthens brain functions.2-3 servings per week
FoodBlueberriesContains antioxidants, reduces stress.1 handful
FoodWalnutsIncreases dopamine levels.30-50 grams
FoodSpinachSupports serotonin production.1 bowl
FoodYogurtProtects gut health.1 serving
SupplementOmega-3 Fatty AcidsSupports brain health.1000-2000 mg
SupplementVitamin DIncreases happiness hormone production.4000-5000 IU
SupplementMagnesiumBalances the nervous system.125-500 mg
SupplementZincImproves mood.6.5-7 mg
SupplementVitamin B12Increases energy levels.1000 μg
Herbal SupplementSaffronIncreases serotonin levels.30 mg
Herbal SupplementAshwagandhaReduces stress and anxiety.300-600 mg
Herbal SupplementRhodiolaImproves mood.200-400 mg
Herbal SupplementGinkgo BilobaSupports cognitive functions.120-240 mg
Herbal SupplementValerian Root ExtractImproves sleep patterns.300-600 mg


For dietary recommendations specific to your condition, consult a dietitian; for supplements, consult your doctor and pharmacist.


Assoc. Prof. Muhammet Emin Çam
Assoc. Prof. Muhammet Emin Çam
Rector Advisor, Vice Dean, and Faculty Member - Istanbul Kent University, Faculty of Pharmacy, Departmant of Pharmocology
Visiting Researcher&Lecturer -  University College London, Mechanical Engineering and Faculty of Medicine, UK
Visiting Lecturer - University of Aveiro, Faculty of Biomedical Engineering, Portugal