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Supplements for Coming Off SSRIs

Supplements To Consider If You’re Coming Off SSRIs

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by Jenn Sinrich

Expertly reviewed by Brian Tanzer, Nutritionist, Dir. of Scientific & Regulatory Affairs

Between Reddit threads, TikTok comments, and group chats, more people are talking openly about what it’s actually like to take antidepressants, and, in some cases, what it’s like to come off of them. “Brain zaps,” sleep changes, mood shifts, and digestive weirdness are just some of the real-world experiences both patients and providers talk about when it comes to coming off selective serotonin reuptake inhibitors (SSRIs), a common category of mental health meds. 

No surprise, then, that many people wonder whether there’s anything they can do to feel more supported through the process—such as taking supplements. On paper, there’s no direct evidence to show supplements can prevent or stop SSRI withdrawal symptoms. But experts say some may smooth the process and improve overall well-being as you decrease your dosage. 

The important caveat: Supplements are never a replacement for a prescriber-guided taper. But with your provider’s OK, some may support systems that can feel a little wobbly during a medication transition. Here are supplements to consider if you’re coming off SSRIs.

Magnesium Glycinate

This essential mineral is involved in hundreds of biochemical reactions throughout the body. These include nervous system regulation, muscle function, sleep, and stress response, explains Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., naturopath, acupuncturist, and director of Arizona Natural Medicine. Given all these functions, it makes sense that magnesium could alleviate some symptoms that accompany dialing back your SSRI. “During an SSRI taper, magnesium (especially glycinate, which is easier on the stomach) may help reduce anxiety, lower stress, support sleep quality, and encourage healthy nervous system function,” she says. 

Lane points out that the common dosage range is about 100-300 milligrams (mg) of elemental magnesium per day. But your ideal dose depends on your individual needs. “Too much can cause loose stools, nausea, or stomach discomfort, and anyone with kidney disease should only take magnesium with medical guidance,” she adds. 

Omega-3 Fatty Acids

Omega-3s are healthy fats in foods like salmon, sardines, walnuts, and flaxseeds. They’re involved in brain health, inflammation balance, and healthy cell communication, explains Jerry Bailey, D.C., L.A.c., certified nutritionist, acupuncturist, chiropractor, and functional medicine physician at Lakeside Holistic Health. They’ve also gotten attention for their potential role in mood support. One study in Nutrients found that people who took omega-3 supplements had fewer depressive symptoms and better memory performance than people who didn’t. 

Omega-3s aren’t a proven fix for SSRI discontinuation symptoms. Bailey suggests thinking of them as a foundational brain health nutrient. For mood and overall resilience during a taper, they may be worth discussing with your provider.

Read More: 6 Easy Ways To Get More Omega-3s If You Don’t Like Fish

“Typical supplement doses often fall around 1-3 grams per day of combined EPA and DHA,” he says. “Omega-3s are generally well tolerated, but higher doses may increase bleeding risk, especially if you take blood-thinning medications, so this is one to clear with your provider first.”

L-Theanine

Another supplement to consider when coming off SSRIS: L-theanine. This is an amino acid found in green tea. It’s best known for helping promote a sense of calm without the side effect of making you sleepy, explains Lane. That’s why it may be useful during an SSRI taper. (Especially true for people who feel tense, restless, or like they’re having a hard time winding down.) Though research isn’t specific to SSRI withdrawal, some studies suggest L-theanine may help support relaxation and stress response.

Luckily, L-theanine is pretty easy to tolerate (though headaches, dizziness, or stomach upset can happen), Lane adds. “Common dosages range from 100-400 mg daily, often divided into one or two doses,” she says. But again, a talk with your healthcare provider can determine how much is appropriate for you.

Vitamin D

Vitamin D, AKA the “sunshine vitamin,” plays a role in everything from immune function to brain health and mood. It’s yet another nutrient that may be worth checking on during an SSRI taper, says Jenna Appel, M.S., R.D., L.D.N., C.D.C.E.S., registered dietitian and certified diabetes care and education specialist. Low vitamin D levels are common. Some estimates suggest 35% of U.S. adults are deficient.

Read More: 5 Possible Reasons Why You’re Not Absorbing Enough Vitamin D

Vitamin D isn’t considered a treatment for SSRI withdrawal symptoms. But it can’t hurt to get your levels checked. Low vitamin D can lead to issues like fatigue, low mood, and generally feeling less than your best (not great when you’re transitioning off mental health meds). A blood test can make sure they’re in a range that supports energy, mood, and overall resilience while weaning off your meds, Appel points out. 

Then again, too much vitamin D can cause problems, including elevated calcium levels. Lane recommends testing your levels before jumping into a high-dose supplement. “Maintenance doses often fall somewhere around 1,000-4,000 IU per day, but the right amount really depends on your blood levels and individual needs,” she adds. 

Probiotics

Does your stomach gets kinda wonky during stressful life moments? If so, you already know your gut and brain are very much in conversation. The same idea applies during an SSRI taper, when some people deal with digestive changes like nausea, bloating, or irregularity, according to Bailey.

One supplement that may help: a good probiotic. “Probiotics may help support a healthier gut microbiome and overall digestion during the process, though they’re not proven to directly reduce SSRI withdrawal symptoms,” he says. The research here is still developing. But since gut health is tied to mood, inflammation, and nervous system function, he says probiotics may be worth asking your provider about.

Read More: The Ultimate Guide To Taking Probiotics

There’s no one-size-fits-all dose, since probiotic strains and formulas vary a lot from product to product, explains Appel. “Some people also notice temporary bloating or digestive changes when starting one, so this is another supplement to introduce thoughtfully.” 

B-Complex Vitamins

B vitamins play a crucial role in energy, nervous system function, and mood. So if you’re feeling wiped, foggy, run down, or just not totally like yourself during a taper, you might consider them.

Luckily, the majority of Americans are getting their fair share of Bs. But those over 60 may be at greater risk for a deficiency due to reduced absorption. While B vitamins aren’t proven to prevent SSRI withdrawal symptoms, correcting a deficiency may help support your overall resilience while your body adjusts, notes Bailey. Just note that high doses can cause side effects for some people. Bailey says your provider may recommend testing your levels or choosing a dose based on your diet, symptoms, and health history.

Other Ways To Support Yourself During an SSRI Taper

Supplements can be helpful in the right situation, but experts are clear: They’re not the whole plan. When your brain and body are adjusting to a medication change, everyday habits matter a lot, too. 

Keeping your routine as steady as possible is especially important. Kiara Luna, L.M.H.C., licensed mental health therapist, recommends trying to go to bed and wake up around the same time, eating regular meals with enough protein, fiber, and healthy fats, staying hydrated, and moving your body in a way that feels doable. Getting regular physical activity is also a smart move. “Even taking walks can be very supportive as this has also been associated with improved mood, stress management, and overall well-being,” she says. 

She also points out the importance of incorporating some kind of therapy. “Many individuals use the tapering process as an opportunity to strengthen coping skills, identify triggers, challenge unhelpful thought patterns, process underlying concerns, and build confidence in managing symptoms,” she says. “Having professional support can also help distinguish between temporary adjustment symptoms and the return of underlying mental health concerns.”

Last, but certainly not least, try simple stress management practices. Mindfulness, meditation, deep breathing techniques, journaling, and engaging socially with friends and family can all help you navigate the transition off your meds. 

When To Call Your Provider During an SSRI Taper

Some dizziness, headaches, poor sleep, and irritability can accompany an SSRI taper, but certain symptoms warrant a check-in with your doctor. Luna recommends watching out for worsening anxiety or depression, panic attacks, major mood swings, severe insomnia, or intense agitation. (Essentially, any symptoms that make it hard to function normally.) “You should also reach out promptly if you’re dealing with severe dizziness, fainting, loss of coordination, chest pain, irregular heartbeat, severe GI distress, or any new neurological symptoms, like seizures or numbness.”

And if you have thoughts of self-harm, suicidal thoughts, thoughts of harming someone else, or feel like you’re in crisis, seek immediate medical help.

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