Supplements in Psychiatry
Episode Description
In this episode of Mind Your Mind, host Tim Unsinn and Amanda Daggett explore the topic of using supplements for mental health. In addition to talking about some of the most commonly used supplements like melatonin and St. John’s Wort, they also discuss the benefits, the risks, and the research surrounding various supplements.What to Expect
- Popular supplements
- What are supplements used for?
- Are supplements safe?
Resources: Learn More
- “Herbal Supplements for Mental Health,” (Elevate Psychiatry)
- “St. John’s Wort,” (Mayo Clinic)
- “SAMe,” (Mayo Clinic)
Things to Think About
- When first using a supplement, make sure to research where it comes from, what is in it, and what dosage is appropriate to take.
- Always be sure to store supplements safely out of reach of children, especially those like melatonin that are flavored or can be mistaken as candy.
About the Hosts
Amanda Daggett is a board-certified Mental Health Nurse Practitioner. She diagnoses and treats mental health disorders in children, adolescents, and adults. She strives to provide competent, high-quality, patient-centered, holistic care—which includes therapy and medication management—and work with a team of professionals to help patients achieve optimal wellness.
Transcript
Supplements in Psychiatry
Featuring Amanda Daggett, APRN, PMHNP-BC, Dakota Family Services
Tim Unsinn:
Welcome to Mind Your Mind, a podcast presented by Dakota Family Services, an outpatient behavioral health clinic located in Minot, Bismarck, and Fargo, North Dakota. In this podcast, I will talk with our experts about understanding and nurturing our mental health and wellness. I'm your host, Tim Unsinn. Join me each episode as we explore the intricacies of our minds, decrease the stigma of mental illness, learn practical tips for managing our mental health and wellbeing, and recognize when it's time to ask for help. Join me now to mind your mind. Welcome to this episode of Mind Your Mind. Our guest is Amanda Daggett. Amanda is a nurse practitioner with Dakota Family Services. Amanda, it is great to have you on Mind Your Mind. Our topic is nutrients and herbs in psychiatry. However, before we get to the topic, first question up is why do you do what you do?
Amanda Daggett:
One reason I do what I do, and there's multiple, but is because it really interests me. I really enjoy learning about mental health and medications and supplements. So yeah, just something that's interests me and it's something I actually continue learning about even in my free time, like for fun. <Laugh>
Tim Unsinn:
That always helps. Our topic is nutrients and herbs in psychiatry. So we'll start off with, you know, what are supplements?
Amanda Daggett:
Yeah, so supplements are things that you can find over the counter. So often it's nutrients or herbal remedies. Sometimes adaptogens, so vitamins and minerals are common supplements.
Tim Unsinn:
So how are they used in psychiatry?
Amanda Daggett:
So we can use these like if you have a nutritional deficit, sometimes we can check levels that commonly affect like mood or energy. Like vitamin D is a really common one that people are often deficient in, especially in the Midwest <laugh>, right?
Tim Unsinn:
Yeah. Where's the sun in the, yeah, we get like two hours of sunlight for quite a few months.
Amanda Daggett:
I know. So that's a common one that can affect mood and energy levels and people are often deficient in it. So we can use it to treat nutritional deficits, but we can also use it to treat multiple psychiatric disorders like depression, ADHD, things like that.
Tim Unsinn:
What are the most popular supplements?
Amanda Daggett:
Yeah, so some of the most popular supplements, and I think one that almost everybody has heard of is melatonin. Have you heard of that?
Tim Unsinn:
All the time. <Laugh> All the time.
Amanda Daggett:
So Melatonin's gonna be used for sleep. Another really popular one is gonna be St. John's Wort and SAM-e, and those are used for depression. And then another really popular one that I wanna talk about today is omega-3 fatty acids. So I wanna talk a bit about melatonin. So melatonin is a hormone, a natural hormone that's found in our bodies and it's produced when there is a reduction in light. So that tells us to go to sleep. And a lot of times in our modern society we have a lot of artificial light so it can decrease the production of melatonin in our brains. So one thing that I recommend is limiting screen time, especially with blue lights, at least an hour before bed. And then also on computers, just reduce that lighting 50% or more. And a lot of phones will have like built in where you could have it set to night mode where it'll automatically reduce that lighting at a certain time for you.
Tim Unsinn:
You know, all those companies, they realize that, everybody that put the phone together that has that feature in it, realize that most of us are so focused on what we're doing, we're not paying attention to that. So it automatically does it for us.
Amanda Daggett:
Yes.
Tim Unsinn:
Love that.
Amanda Daggett:
And that's so nice. So melatonin's a hormone. A lot of times when we get this in supplements, it's synthetically made in a lab. So we take this, it can help people with sleep, but the research on this isn't very robust, especially in long-term studies. But we know especially in like children with autism or ADHD, it can be beneficial also in jet lag or people with delayed sleep phase disorder where those are people that naturally their circadian rhythm, like they wanna go to bed between like two and 6:00 AM and they wanna wake up between like 10:00 AM and like noon. So that can really help them to fall asleep. There's some limited research that shows it helps you fall asleep a little quicker and get a little bit more sleep. But the studies aren't that great of quality and often the outcomes are differing.
Tim Unsinn:
So if there aren't a lot of studies and not a lot of research, are they safe?
Amanda Daggett:
Melatonin is generally pretty safe. And I think that's one of the reasons that supplements are really popular is because people tend to tolerate them really well as far as side effects. And it's a generalization, but generally a lot of supplements are very safe and well tolerated. But one big thing I wanna talk about with melatonin is it's one of the most common supplements to have a child overdose on. So to have like poison control calls, a lot of times melatonin comes in like gummies and children can think, you know, it's candy or it's fruit snacks and they'll wanna get into it. It often tastes really good. So make sure that when you have supplements that they're stored safely so that you know they're out of reach of children or anybody at risk of overdosing on them. But as long as you take these things in, you know, what's recommended doses, it's generally well tolerated. Well
Tim Unsinn:
Well that just makes sense because usually the bottles are all for adult usage and kids are, you know, see something and they want to get into it and the dosage is way higher for a child versus for the adult. So that's a great point. So you've talked a little bit about the effectiveness and the safeness of them. How effective are they?
Amanda Daggett:
That's something that's really hard to answer just because we talked about with the low quality of research and the limited research. So research is expensive and it takes a lot of time and these supplements aren't regulated by the FDA, so it's not these big, you know, pharmacology companies that are producing them that get a lot of funding and a lot of income from them. So there's often not a lot of money going into the research and a lot of the research that we see, like I said, is a little lower quality. So that's something that you have to be really aware of. Like if you have a lot more background in statistics or medical jargon, it's a little bit easier to understand. So when we look back at these studies, sometimes we'll see like the sample sizes aren't adequate. So the number of participants they have in the research just isn't enough to get statistical significance or how it was conducted just isn't good quality. So what we'll see is, like for example, there was research comparing St. John's Wort to Prozac in the treatment of depression. Well when you look at that, the doses of Prozac that they were giving people was not at therapeutic doses. And also the amount of St. John's Wort they gave people was varying in doses. It was varying in who supplied it. And at the end they're like, it's almost more effective than Prozac. Well that wasn't very good research.
Tim Unsinn:
It would seem that Prozac is a very popular name, popular probably pharmaceuticals are able to do more research, have more funding to do those research.
Amanda Daggett:
Exactly.
Tim Unsinn:
Projects versus St. John's Wort, right?
Amanda Daggett:
Yeah. And also those medications, since they're prescription, they're regulated by the FDA. So what we also see in supplements is they're not as closely regulated by the FDA. So you have to be wary that the government isn't testing these supplements that are on the market for the dose. So the quantity of what it says is in it, and also to have in it what it says is in it. So sometimes they will add extra things in there that we don't know are in there or it's not an adequate dose. So one thing that I recommend is that when you do choose a supplement, pick one that's very reputable and that is tested by an outside company to have what it says is in it and the amount that it says is in it.
Tim Unsinn:
So what I'm hearing is do your research before you put something in your body.
Amanda Daggett:
Yeah. So one way that you can do that is look for reputable sources and that can be hard to figure out who's a reputable source. 'Cause A lot of times some people will wanna sell you something, you know, and they'll make all of these claims that aren't backed by an outside company or aren't backed by research. So what I really recommend is looking at, you know, like the National Institute of Health. They have an online website, especially about complimentary and alternative medicines and treatments that it's really good for both clients and families of people that are gonna be taking this as well as providers because they often have a lot of literature that they'll have like two different sections. One is for like patient education, so those people that probably don't have a very strong background in like statistics or, or medicine. So it's a lot more digestible, like easier to understand.
Tim Unsinn:
Layman's terms.
Amanda Daggett:
Yeah. And then they'll also have information for medical providers, for clinicians and then also some people maybe you wanna read the stuff for clinicians. Maybe you do understand that a bit more or maybe you're just super interested in that stuff. So there's options for you to read both sides of it, if you wanna go more in depth.
Tim Unsinn:
A lot of great information. Our topic is nutrients and herbs in psychiatry. Any final thoughts before we wrap up?
Amanda Daggett:
So one of the things I wanted to talk about was we briefly brushed on St. John's Wort and SAM-e. So those are very, very commonly used as treatments of depression. And like we talked about before, there's just not a whole lot of really good quality research. But also I wanna point out that everybody is different in how you respond to things. So a lot of times with these supplements, it's trial and error and what I want people to know especially is when you are getting a supplement, make sure that it is, not only that it's reputable, but make sure it's at the appropriate therapeutic dose when you try it. Also give things more time to work. 'Cause If you're only taking something for like a week that maybe takes, you know, two to six weeks or several months to work, make sure you're giving it an adequate trial. Another thing that's really important to know is even though it's supplements and we're like, oh this is all natural, there's a risk of side effects and drug interactions and supplement supplement interactions with everything that you take. So make sure if you are taking prescription medications, that you talk to your prescriber to be aware of any possible interactions before starting them.
Tim Unsinn:
Well it seems that because it's not regulated, most of that falls back on us if we're going to take those things. And what you talked about earlier is doing your homework, you mentioned a website that you can go and check out, get that information. I think what you said though too about patience, don't take it for a day and think, oh everything's gonna be great, because it takes time.
Amanda Daggett:
It does. A lot of these take time.
Tim Unsinn:
Any other final thoughts?
Amanda Daggett:
Anytime you take supplements, just like we talked about, make sure you get as much information that you can and it's from a reputable source. If you have more questions, make sure you ask your healthcare provider so that you can make a highly educated and informed decision on what you're gonna take.
Tim Unsinn:
Our guest is Amanda Daggett here on Mind Your Mind. And before we go, the final question. And that is always what do you do personally to mind your mind?
Amanda Daggett:
One thing that I do is actually take supplements. It's something that has been really helpful for me. Like I'll take magnesium in the evenings to promote relaxation and sleep. Or even, one thing I think people don't realize is even teas, you know, herbal teas, that's technically a supplement. So I love lavender and chamomile tea in the evenings to promote relaxation too. So that's one thing I do to mind my mind.
Tim Unsinn:
Appreciate it. Thank you for sharing your time and talent with us here on Mind Your Mind. Thank you for joining us for Mind Your Mind, a podcast presented by Dakota Family Services. You can't have health without behavioral health. Remember to mind your mind. For more information, links to additional resources, contact information, and much more, go to Dakotafamilyservices.org.
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While often perceived as only relating to those who’ve experienced warfare, Post-Traumatic Stress Disorder (PTSD) can affect anyone. In this special Community Chat episode of Mind Your Mind, Psychologist Dr. Hannah Baczynski and therapist Lucas Mitzel explain what trauma is, how it affects each person differently, and when to seek treatment for trauma-related symptoms. They also discuss different treatment options for PTSD, touching on the pros and cons of each.;
Autism in Children & Adolescents (Community Chat Series)
Though autism is one of the most commonly discussed mental health diagnoses in the community, it is often one of the most misunderstood. In this special Community Chat episode of Mind Your Mind, therapists Lucas Mitzel and Falan Johnson discuss what autism is, how it appears in children and adolescents, and how it may look different between individuals. They also touch on how autism can show up differently in boys than in girls and offer intervention tips for parents and caregivers.;
Autism in Adults (Community Chat Series)
Autism is sometimes perceived as a disorder that only affects children and adolescents, but it is actually a lifelong diagnosis. In this special Community Chat episode of Mind Your Mind, psychologists Dr. Hannah Baczynski and Dr. Megan Spencer explore the symptoms and nuances of autism in adults, touching on the history of autism spectrum disorder, the research surrounding it, how autism commonly presents in adults, and more.;
Spirituality & Mental Health
Though spirituality is often associated with religion, it can mean much more than simply attending religious services or praying. In this episode of Mind Your Mind, host Tim Unsinn and psychiatrist Dr. Wayne Martinsen define spirituality and discuss its relevance in daily life, touching on ways people experience, express, and cultivate spirituality. They also talk about the link between spirituality, religion and meaning in life.;
Setting Healthy & Realistic Goals
Setting goals is easy. Working towards them is hard. In this episode of Mind Your Mind, host Tim Unsinn talks with Dakota Family Services therapist Christy Wilkie about how to set healthy, realistic goals, as well as the importance of managing your expectations and staying persistent. Whether you’re starting an exercise routine, writing a book, trying a new diet, or building your career, keep these tips in mind when setting your next big goal.;
Facing Your Fears
Fear is powerful. It can cause us to avoid problems, people, and even opportunities in our life. But it can also be overcome. In this episode of Mind Your Mind, host Tim Unsinn speaks with Falan Johnson, a therapist at Dakota Family Services, about the function of fear and how to face it. Learn where fear comes from, how to identify it, and how to calm down and build confidence when you’re feeling afraid.;
The Three R's: Regulate, Relate & Reason
In this episode of Mind Your Mind, our host Tim Unsinn talks with Dakota Family Services therapist Jessie Mertz about the “3 R’s”—Regulate, Relate, and Reason. They discuss what each term means, how they build upon each other, and how this approach can help you calm others who are experiencing distress.;
What is Schizophrenia?
Schizophrenia is a chronic, complex mental health disorder that affects around 1% of people in the United States. In this episode of Mind Your Mind, host Tim Unsinn and psychiatrist Dr. Wayne Martinsen discuss the symptoms and implications of schizophrenia, touching on its many effects on individual and family life. Learn about how schizophrenia is treated, how it affects physical health, when it tends to develop, and how it is perceived between cultures.;
How to Have a Conversation About Mental Health
Although the stigma surrounding mental health is gradually disappearing, it can still be tricky knowing how to talk about it. In this episode of Mind Your Mind, host Tim Unsinn and psychologist Megan Spencer explore how to have a conversation with someone about their mental health, including signs that you should talk to them, how to start the conversation, and some possible reactions to expect from the other person.;
The Benefits of Being Outside
Are you feeling cooped up indoors? Join host Tim Unsinn and therapist Lucas Mitzel in this episode of Mind Your Mind as they discuss the importance of getting outside on your mental health. Learn about the benefits of green and blue spaces, activities you can do while outside, and how being outside can help improve symptoms of different mental health diagnoses.;
Dealing With Burnout
In this episode of Mind Your Mind, Tim Unsinn talks with psychologist Dr. Hannah Baczynski about the signs of burnout, how to prevent it, and how to know if your burnout is related to general life stressors or a mental health disorder. They also talk about the difference between fatigue and burnout, as well as how to support yourself and alleviate burnout when you’re experiencing it.;
Living with Chronic Illness
Many of us know someone who has been diagnosed with a chronic illness, or have been diagnosed with one ourselves. In this episode of Mind Your Mind, host Tim Unsinn talks with therapist April Morris about how chronic illness can impact daily living and mental health, as well as how to seek support if you have been diagnosed with a chronic illness.;
Bipolar Disorder: Understanding the Highs and Lows
Although the term ‘bipolar’ is sometimes used as slang to describe someone who is moody or indecisive, true bipolar disorder is a complex and sometimes severe mental health disorder that affects the way a person thinks, feels, and behaves. In this episode of Mind Your Mind, host Tim Unsinn discusses bipolar disorder with nurse practitioner Amanda Daggett, touching on what the disorder is, what its symptoms look like, and how it can be treated.;
Social Media: Managing Emotions & Setting Boundaries
How much time do you spend each day looking at your phone? An hour or two? Multiple hours? In this episode of Mind Your Mind, host Tim Unsinn meets with therapist Christy Wilkie to discuss how social media use can impact our mental health, relationships, and behavior. Learn tips for monitoring your child’s internet use, as well as how to manage your own time spent on social media.;
Understanding OCD
While OCD is sometimes perceived as simply a desire to keep things neat and organized, it can actually have much more severe symptoms for those who experience it. In this episode of Mind Your Mind, host Tim Unsinn meets with psychologist Dr. Megan Spencer to talk about who Obsessive Compulsive Disorder affects, what its signs and symptoms are, and how to seek help if you or a loved one has been diagnosed with OCD.;
Breaking Bad Habits
Bad habits can be easy to start but sometimes very difficult to stop. In this episode of Mind Your Mind, host Tim Unsinn and therapist Falan Johnson talk about breaking bad habits, including where habits come from, how to know if a habit is bad, and steps you can take to stop it.;
Finding a Therapist
Are you looking for some help on your mental health journey? In this episode of Mind Your Mind, host Tim Unsinn and therapist Jessie Mertz talk about how to find a therapist, including what you should know when searching and what questions to ask when you meet a therapist for the first time. They also touch on what the letters after a therapist’s name mean, and how they apply to the type of services or treatment you might be looking for.;
Coping with Rejection
Whether it’s from asking someone on a date or applying for a job, we all experience rejection at some point in our lives. In this episode of Mind Your Mind, host Tim Unsinn talks with therapist April Morris about how to cope with rejection, including the common coping stages, the importance of acceptance, and how rejection can impact people differently.;
Borderline Personality Disorder
Like other personality disorders, borderline personality disorder is a commonly misunderstood and stigmatized mental illness. In this episode of Mind Your Mind, host Tim Unsinn talks with Lucas Mitzel, a therapist at Dakota Family Services, about what BPD is, how it affects someone’s behavior, and where to seek treatment if your child has been diagnosed with BPD.;
Psychological Assessments: What to Expect
Do you think you might be suffering from an undiagnosed mental disorder? If so, a psychological assessment might be able to help. In this episode of Mind Your Mind, psychologist Dr. Hannah Baczynski and host Tim Unsinn talk about what to expect from a psychological assessment, including what an assessment might include, what information you might receive from the psychologist, and what you should communicate with your psychologist before and after receiving an assessment.;
Seasonal Affective Disorder (Community Chat Series)
Feeling like you’ve got the winter blues? If you’re noticing symptoms of depression with the change of seasons, it may be a sign that you’re suffering from Seasonal Affective Disorder, or SAD. In this special Community Chat episode of Mind Your Mind, therapists Christy Wilkie and Lucas Mitzel discuss the common symptoms of Seasonal Affective Disorder, how it can affect other mental health disorders, and some useful tips, tricks, and resources for managing symptoms of SAD.;
Trying New Things With Confidence
Join Christy and Lucas, therapists at Dakota Family Services, as they share practical tips for building confidence when trying new things. From managing self-doubt to building resilience, this episode will empower you to approach new experiences with a positive mindset.;
Relationships are Hard
In this episode, Christy and Lucas explore why relationships can be so hard. Join them as they discuss the characteristics of both healthy and toxic relationships, talk about the difference between normal conflict and abuse, and help you discover your love languages so you and your partner can best express your love to each other.;
Is Everybody Anxious?
In this episode, Christy and Lucas explore anxiety. Join them as they discuss the signs and symptoms of an anxiety disorder, what you can do to decrease your anxiety, and how to best help loved ones struggling with anxiety.;
Is Everyone Feeling Sad
In this episode, Christy and Lucas explore depression. Join them as they discuss the signs and symptoms of Major Depressive Disorder, what you can do to help yourself feel better, and what you can do to help your loved ones. They will talk about coping strategies, therapy interventions, and ways to help you identify when your child might need extra help.;
Change is Hard
Change is inevitable. Join Christy and Lucas as they explore big and small changes and how they impact you. Learn why change can be so hard, even good change, and discover ways to manage it effectively.;
We Need to Talk About Suicide
In this episode of "Is It Just Me," Christy and Lucas discuss the very important topic of suicide. Listen to learn about risk factors, warning signs, and what you can do to help a loved one who is struggling. Remember, you are not alone. If you need immediate assistance, call 911. If you need to talk to someone, call the Suicide and Crisis Lifeline at 988.;
Do We Need to Get Outside?
Join Lucas and Christy as they explore the power of spending time outdoors on mental and emotional well-being. Discover practical tips, personal anecdotes, and expert insights on the benefits of getting outside and reconnecting with nature.;
Exploring ADHD
In this episode of "Is It Just Me?" Lucas and Christy discuss ADHD, shedding light on its prevalence and impact on daily life. Learn practical strategies for managing symptoms and understand why your friend or loved one with ADHD does the things they do.;
Internet Safety and Mental Health
In this episode of "Is It Just Me?", join our hosts Christy and Lucas as they delve into the complex relationship between the internet and mental health. With the digital age bringing information and social connections to our fingertips, it also presents unique challenges and opportunities for our safety and psychological well-being.;
Boosting Self-Esteem: From Marathons to Daily Triumphs
In this episode of "Is It Just Me?", Christy and Lucas discuss how common it is for people to see themselves differently from others. Using their own personal triumphs and challenges as examples, they outline the things that shape our self-esteem. Additionally, they share simple daily practices to help listeners recognize and celebrate their own personal victories. This episode is filled with tips and engaging stories aimed at encouraging listeners to undertake challenges that foster self-growth and personal confidence.;
Therapy Unveiled: What to Know Before You Go
In this episode of "Is It Just Me," Lucas and Christy talk about what it's like to begin therapy. Feeling apprehensive about starting therapy is normal, but surmountable. Together, Lucas and Christy unravel common myths about therapy and emphasize the role of therapy in disrupting negative life patterns and routines that are no longer serving you.;
Coping with the Back-to-School Blues
In the latest episode of “Is It Just Me?” Christy and Lucas tackle the transition from leisurely summer days to structured school schedules with warmth and wisdom. This episode is a must-listen for parents seeking guidance and strategies to help navigate the shift with confidence. Learn how to handle changes in routine, the importance of communication, and strategies to help the entire family adjust to and embrace the new normal. Listening to this episode can be your first step toward making back-to-school a season of growth and positive change for all.;
The Art of Overcoming Trauma
In this month’s episode of the "Is It Just Me?" podcast, Lucas Mitzel and Christy Wilkie, Dakota Family Services, dive into the complexities of trauma and its therapy. The episode sheds light on Trauma-Focused Cognitive Behavioral Therapy (TF-CBT) and the importance of creating a trauma narrative as a cornerstone of healing. The thoughtful discussions aim to educate listeners on the intricacies of trauma, the innovative methods used in therapy, and the role of caregivers in the recovery process. Through expert insights and compassionate storytelling, Lucas and Christy provide practical advice and real-world examples for individuals who have experienced trauma.;
Navigating Life Through Mindfulness
In this episode of “Is It Just Me?”, Lucas and Christy delve into the world of mindfulness and relaxation techniques. From body scans to mindfulness exercises, they provide a soothing experience to help you unwind and distress. Discover practical tips and advice on incorporating mindfulness into your daily routine and learn how to prioritize mental well-being in today's fast-paced world.;
Mindfulness: Body Scan
In this special additional episode of “Is It Just Me” join therapist Lucas Mitzel as he gives listeners a transformative journey within their own body and mind. In this episode, Lucas guides listeners through a soothing body scan to promote calm, mindfulness, and inner peace. This episode offers a unique mixdown of gentle narration, and relaxation techniques, leaving you feeling refreshed, rejuvenated, and more connected to yourself.;
Beyond the Labels: Dismantling Myths About Mental Health
In this podcast episode of “Is It Just Me?” Lucas Mitzel and Christy Wilkie delve deep into the prevalent stigma and myths surrounding mental health. Through personal stories and insightful discussions, they aim to challenge misconceptions, break down barriers, and promote greater understanding and empathy towards people dealing with mental health challenges.;