I first want to say that what I'm recommending below should not be
substituted for psychiatric medicines as they are obviously helpful. Nay these things should be supplemented with antidepressants. And as always, you can check with your doctor. I am not a medical professional, these are just things that have helped me as a person with depression. Most of you may have already heard about these, if so, please disregard. This is for those who haven't.
Supplements
I have found Vitamin D has two main benefits for me. I, as many who take psych meds, feel fatigued in the morning from my meds, which often includes the sleeping pill/antidepressant Trazedone. I had trouble getting up on time as a result of this medicine and always felt groggy. However my mom told me that as a dark-skinned person I probably didn't get enough Vitamin D, but most of us, even lighter-skinned people, don't get enough Vitamin D because we're not out in the sun most of our days. I found when I took just one Vitamin D pill, equivalent to 1,000 IU, I slept better, felt more refreshed and less fatigued in the morning. And my mood has seemed to improve. But scientific evidence for D's affect on major depression and mental illness is limited, as
this article shows. But it is true we all get less Vitamin D, especially those living near rainy areas like Portland, Seattle or England, so it couldn't hurt.
There has been much said about fish oil, specifically the omega-3 fatty acids in them and depression.
This article focuses mostly on scientific studies that showed lessening of depression and of depression in bi-polar subjects, while
this article talks about the many benefits of omega-3 fatty acids in a diet. My mom had told me about fish oil and depression a few years ago and I was skeptical, but I started taking them. I didn't notice a change right away, but when I stopped taking them for a few days I observed a noticeable change in my mood. It's best if you can find fish oil that has more EPA, or Eicosapentaenoic acid, than DHA, and I would recommend finding fish oil that is enteric coated to avoid the fishy aftertaste burps. Omega-3s are important for mood because they help build and rebuild nerve cells, especially in the brain, therefore improving mood, memory recollection and concentration. While flaxseed oil is a good source of Omega-3s, they're not the type that is good in helping with depression. If you're wary of taking more supplements, you should try eating more cold water fish and nuts. That's just what has helped me. So check with your doctor first.
B vitamins have been scientifically proven to aid in mood and lowering depression.
This about.com article lays out pretty well the benefits of each B vitamin. I've found that taking a B50 complex vitamin in the morning with my breakfast and a glass of water helps my mood and to give me more energy throughout the day. I'm also told on here that B vitamins are important for alcoholics in early recovery, and some have even recommended going to the doctor to get B12 shots. I don't think you need to go that far, but a B complex could help. Just make sure to take it with food. Sometimes when I don't I experience a short period of anxiety.
For those who have insomnia or trouble sleeping and don't want to take sleeping pills, there are some supplements to help. One is GABA, a natural neurotransmitter found in your body that helps calm you and help you get to sleep.
This is a pretty good article on it. Another is Melatonin, a natural remedy for sleep. However, if you take psych meds I strongly suggest you talk to your doctor/psychiatrist before taking these supplements as I know they had negative effects on my mood. But if you have low-grade depression or don't take psych meds, these have been known to help.
Exercise we all know improves physical fitness, but it has amazing mental benefits as well.
This MayoClinic article pretty much lays it out, but basically if you get at least 30 minutes of continuous exercise (the dose for the true psychological benefit) three to five times a day you can cut your depressive symptoms. This could help with any mental illness really. However, if that's too much at first, just start out with 10 or 15 minutes and you can still get some benefit. Maybe go run, jug or power-walk outside and you'll get some Vitamin D too. Exercise is more critical than anything I've written above or below.
Sunlight is not only important for Vitamin D, but studies have shown it helps with mood overall. If however you live in a rainy place or don't get much sunlight, considering getting a sun lamp (you can find it all over the internet). They're also great not just for mood, but they don't strain your eyes or make you as fatigued as flourescent lights do.
Again I'm not a doctor, this is just what has helped me. Check with your doctor, psychiatrist, therapist, nutritionist, etc. first.
Good luck,
Clay