Leah is on the board of OCD Twin Cities with me, and she’s got the loveliest heart! She is a tremendous encourager, and she also knows more about natural ways to treat OCD than anyone I know. Leah herself has undergone ERP, and I know that she would never argue to replace ERP with the following … these are meant to complement exposure therapy.
With that said, here’s Leah!
Jackie asked me to share a little bit about my experience with supplements/nutrition and treating OCD. I am not a doctor, dietitian, or a nutritionist. I am someone who suffers with OCD and I’ve done a lot of research on ways to treat it.
When the beast of OCD first began, I researched all of the possible ways that I could fight it/defeat it.
An interesting fact is that our gut is our second brain. 90% of what we feed into our body transfers to our brain. Fascinating, right?
I started taking a variety of different supplements that have been proven to help with OCD and also anxiety/depression.
I’ve been on meds combined with supplements and I’ve also done strictly supplements. It’s important to find what works for you. It’s also important to talk with your doctor or psychiatrist if you are planning to make any major changes. I had two sessions with a certified dietitian to help me understand supplements.
It’s crucial to try to eat a healthy fat, protein, and carb at every meal. Carbs = fruit and vegetables. I’ve found that limiting dairy, gluten, and sugar has helped decrease anxiety quite a bit. I still LOVE pizza, , but I definitely feel a difference when I don’t eat a balanced meal.
Healthy fat is so important.
Think: BUTTER!!! Our brains store fat and we are often lacking healthy fats in our diet. Examples of healthy fat: avocado, dark chocolate (who can argue with eating more chocolate!), eggs, olive oil/olives, fish, nuts, chia seeds, coconuts/coconut oil.
It’s super important to be active. When our bodies are moving, they produce endorphins which trigger a positive feeling equal to that of morphine (with out the addictive component). If exercise seems daunting to you, start small. Walk around the block or do a short video online.
This article highlights 13 reasons exercise benefits our mental health.
Supplements that help OCD:
My top 3 recommendations paired with medication are fish oil, a probiotic, and a multivitamin.
Fish oil: Fish oil helps support serotonin and build it into our bodies. It might sound like it would taste gross, but you don’t even notice the fish taste. I would highly recommend getting the “burp-less” kind. When I forget to take fish oil, I notice that my mood is much lower.
Probiotic: Probiotics are anti-inflammatory microbes that affect the gut in a positive way. Remember when I said our gut is our second brain? Probiotics have some similar effects to an SSRI. Probiotics can be purchased at Walgreens, CVS, or Target. They can also be purchased online. I get mine (with free shipping!) from www.nutrikey.net
Vitamin D: Vitamin D is what we receive from exposure to sunlight. Unless you are a lifeguard, work in construction, or some other job where you are exposed to the sun for several hours each day, you are lacking Vitamin D. This is especially important if you live in a colder climate. I actually take take 3000 IU’s a day which is 3 tiny capsules. This article is by the Journal of Internal Medicine and highlights they ways that Vitamin D helps fight depression.
Multi-vitamin: It’s important for take a good quality multivitamin. Multi-vitamins have a lot of key nutrients that help our bodies beyond just mental health. Look for a multivitamin that has B vitamins and magnesium/calcium, like this.
5-HTP: I took this for awhile instead of an SSRI. It helps raise serotonin levels in the brain. 5-HTP is the closest natural alternative to an SSRI.
NAC: I know of a few people with OCD who swear by NAC combined with an SSRI. I do not take NAC, but I’m definitely considering it. It’s an amino acid/antioxidant. It significantly reduces glutamate which is a major neurotransmitter that leads to over stimulation. Here is an article from the International OCD Foundation on the benefits of NAC.
Inositol: Inositol is able to cross the blood/brain barrier and provide relief from over firing nerves, the stress reaction of over taxed, hyperactive minds. The multivitamin that I take has a small amount of Inositol in it. Inositol is in the B vitamin family. This can be purchased in powder form or capsules. Learn more here.
I hope this was helpful. Be kind and patient with yourself in this journey. It can take time to find the right combination that works for you.