This is a topic that hits so close to home for me. I spent years dealing with extreme depression caused by a year of dental work when I was prescribed antibiotics three times in one year.
What the Research Shows
A large study published in the Journal of Clinical Psychiatry followed over one million people and found:
- One course of antibiotics: About a 23% higher relative risk of being diagnosed with depression compared with people who had not taken antibiotics.
- Two to five courses: The risk increased further.
- More than five courses: People had about a 50% higher relative risk of depression.
I am now extremely cautious about taking antibiotics after years of healing my gut and mental health. This may have been one of the most difficult things I have had to overcome in my life, and it seemed no one had the answers. I refused to take antidepressants due to watching my mother struggle with depression and going through SSRI withdrawals, and swore an oath that I would never use that as a solution. I know that these can be very helpful to people, but with my knowledge in health, I knew this was a band-aid, and I was determined to find what was really causing this in the first place.
This all started when I was diagnosed with celiac disease and realised gluten was destroying my gut. I strongly suggest anyone who is dealing with depression starts by removing gluten from their diet to see if symptoms improve.
Why is this important:
- About 20–30% of people with celiac disease experience depression at some point, compared with roughly 8–10% of adults in the general population in a given year.
- Several large studies and meta-analyses have found that people with celiac disease have approximately a 1.5 to 2 times higher risk of depression than those without celiac disease.
So what does the gut have to do with my mental health? Let me explain:
Did you know that your gut and your brain are constantly talking to each other? Scientists call this connection the gut-brain axis, and it's one of the most exciting areas of health research today.
Your gut is home to trillions of bacteria, known as your gut microbiome. While that may sound strange, many of these bacteria are actually essential for good health. When your gut is healthy and balanced, these beneficial bacteria help your brain function at its best.
Here's How It Works
1. Your Gut Helps Produce Mood Chemicals
Around 90% of your body's serotonin—often called the "feel-good" chemical—is made in your gut. While this serotonin doesn't directly enter the brain, the gut and brain communicate through nerves, hormones, and the immune system, and a healthy gut supports many of the processes involved in regulating mood.
2. Healthy Gut Bacteria Help Reduce Inflammation
An unhealthy gut can allow harmful bacteria to grow and may contribute to increased inflammation in the body. Scientists have found that chronic inflammation is linked to a higher risk of depression in some people.
A healthy gut microbiome helps support the gut barrier and can reduce inflammation, creating a healthier environment for both your body and your brain.
3. Your Gut Talks to Your Brain
The gut and brain are connected by the vagus nerve, a communication pathway that sends signals in both directions.
When your gut is healthy, those signals help support normal brain function. When your gut is out of balance, the signals may contribute to stress, anxiety, or low mood in some individuals.
4. Healthy Gut Bacteria Feed Your Brain
Beneficial gut bacteria produce substances called short-chain fatty acids when they break down fiber from fruits, vegetables, legumes, and whole grains.
These compounds help nourish the cells lining your gut, support immune function, and may also play a role in brain health by helping regulate inflammation and communication between the gut and brain.
5. A Healthy Gut Supports Better Sleep
Your gut microbiome influences hormones and other compounds involved in sleep. Since poor sleep and depression often go hand in hand, supporting gut health may also contribute to better sleep quality, which is important for mental well-being.
So now we know the gut plays a vital role in our health; how can we fix this?
First and foremost, we want to remove anything that can be damaging our gut:
10 Common Things That Can Damage Your Gut Health
Your gut is home to trillions of beneficial bacteria that play an important role in digestion, immunity, and even brain health. When the balance of these bacteria is disrupted, it can affect many aspects of your overall health.
Here are some of the most common factors that can negatively affect your gut.
1. Frequent or Unnecessary Antibiotics
Antibiotics can be lifesaving when used for bacterial infections, but they don't just kill harmful bacteria—they also reduce many beneficial bacteria in your gut. Repeated antibiotic use can lower the diversity of your gut microbiome, and it may take weeks or even months for it to recover.
2. Eating Too Many Ultra-Processed Foods
Highly processed foods that are high in added sugars, refined carbohydrates, and unhealthy fats may reduce the diversity of beneficial gut bacteria while encouraging the growth of less beneficial microbes.
3. Not Eating Enough Fiber
Fiber is the primary food source for many beneficial gut bacteria. Diets low in fruits, vegetables, legumes, whole grains, nuts, and seeds can reduce the production of beneficial compounds that support gut health.
4. Chronic Stress
Long-term stress can affect digestion, alter the balance of gut bacteria, and increase inflammation. It may also contribute to symptoms such as stomach pain, bloating, and changes in bowel habits.
5. Sugar
This is a BIG one. Bad bacteria feed on sugar. Diets high in added sugars and low in fiber may encourage the growth of certain less beneficial microbes while reducing the diversity of helpful bacteria.
The more diverse your gut microbiome, the more resilient it tends to be. Research suggests that diets high in added sugars and processed foods are associated with lower microbial diversity, which has been linked to poorer overall health.
Eating excessive amounts of added sugar can contribute to chronic, low-grade inflammation throughout the body. Inflammation may also affect the digestive tract and has been linked to many chronic health conditions.
Your intestinal lining acts as a protective barrier, allowing nutrients into your bloodstream while helping keep harmful substances out.
Some research suggests that diets high in added sugar and low in fiber may impair this barrier in certain circumstances. When the gut barrier doesn't function as well, unwanted substances may pass through more easily, which can contribute to inflammation.
Just trust me when I say try to eliminate sugar as much as possible.
6. Drinking Too Much Alcohol
Heavy alcohol use can damage the lining of the digestive tract, increase inflammation, and disrupt the balance of gut bacteria.
7. Smoking
Smoking has been linked to changes in the gut microbiome and increased inflammation. It also raises the risk of several digestive diseases.
8. A Sedentary Lifestyle
Regular physical activity has been associated with greater diversity of beneficial gut bacteria. Too little movement may reduce these positive effects.
9. Chronic Poor Diet
Eating very few fruits, vegetables, fermented foods, and whole foods over a long period can reduce the variety of beneficial bacteria that help keep your gut healthy.
10. Certain Medications
Some medications can affect gut health, including:
- Antibiotics
- Proton pump inhibitors (acid-reducing medications)
- Long-term use of nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and naproxen
- Some chemotherapy drugs
11. Gluten
As we discussed earlier for those who have celiac disease or even a gluten sensitivity. Gluten will destroy your gut. I always think the best way to test this is by removing gluten completely out of your diet. I knew immediately this was the issue. Within the first 24 hours of removing gluten, my pain and inflammation were gone. Why? Well, my body was seeing gluten as a threat, and my own immune system was attacking me, which caused a ton of inflammation. Gluten and my lifestyle had also broken down the Barrier on my gut lining, and unwanted substances were leaking into my bloodstream.
So now that we have removed the things destroying our gut, how can we heal the damage already done?
I want to start with the simple things:
1. Warm lemon water every morning
What does this do?
- Healthy digestion
- Regular bowel movements
- Nutrient absorption
- Keeping the lining of the digestive tract functioning properly
- Support your immune system.
- Protect cells from oxidative stress.
- Aid in collagen production, which is important for maintaining healthy tissues throughout the body.
- Lemons contain plant compounds called flavonoids and small amounts of soluble fiber (especially if you include some pulp). These compounds have antioxidant properties and may support a healthy gut environment, although most of the fiber is found in the whole fruit rather than the juice alone.
Take the supplement L-Glutamine
How L-Glutamine Supports Gut Health
1. Fuels the Cells That Line Your Gut
The cells that make up your intestinal lining rely on L-glutamine for energy. Providing these cells with enough fuel may help them repair and maintain a healthy gut lining.
2. Helps Support the Gut Barrier
Your intestinal lining acts like a protective wall, allowing nutrients into your bloodstream while helping keep harmful bacteria and toxins out.
Research suggests L-glutamine may help maintain the strength of this barrier, especially during times of physical stress or illness.
3. May Help Reduce Gut Inflammation
Some studies suggest L-glutamine may help support the body's natural response to inflammation and reduce irritation in the digestive tract. However, more research is needed to understand its benefits in different digestive conditions.
4. Supports Healthy Digestion
By helping maintain a healthy intestinal lining, L-glutamine may support better digestion and nutrient absorption.
5. May Help with Recovery After Gut Injury
L-glutamine has been studied in people recovering from surgery, severe illness, and certain intestinal injuries. In these situations, it may help support healing because the body has a higher demand for this amino acid.
Eat Fermented foods-
How does this help?
1. They Add Beneficial Bacteria
Many fermented foods contain live microorganisms, often called probiotics. These beneficial bacteria can help support a healthy balance of microbes in your gut.
A healthy gut microbiome has been linked to:
- Better digestion
- A stronger immune system
- Reduced inflammation
- Improved gut barrier function
- Better communication between the gut and the brain
Not all fermented foods contain live bacteria, though. Some products are pasteurized after fermentation, which kills most of the live microbes. Look for products labeled "contains live and active cultures."
2. They Help Increase Gut Bacteria Diversity
The more diverse your gut microbiome is, the healthier and more resilient it tends to be.
Research has shown that regularly eating fermented foods can increase the diversity of beneficial gut bacteria, which is associated with better overall health.
3. They May Help Reduce Inflammation
Beneficial bacteria from fermented foods can help produce compounds that support a healthy immune system and may reduce chronic, low-grade inflammation in the gut and throughout the body.
4. They Support the Gut Barrier
Your intestinal lining acts like a protective wall, allowing nutrients into your bloodstream while helping keep harmful bacteria and toxins out.
Some studies suggest that probiotics from fermented foods may help support the integrity of this gut barrier, although the effects vary depending on the food and the individual.
5. They Can Improve Digestion
The beneficial bacteria in fermented foods help break down certain nutrients, making them easier to digest.
Some people also find that fermented dairy products, like yogurt and kefir, are easier to digest than regular milk because fermentation reduces some of the lactose.
6. They May Support Mental Health
Scientists are learning that your gut and brain are closely connected through the gut-brain axis.
A healthier gut microbiome may support mood by helping regulate inflammation, producing beneficial compounds, and communicating with the brain through nerves, hormones, and the immune system.
While fermented foods alone won't treat depression or anxiety, they may be one piece of an overall healthy lifestyle.
Take a quality Probiotic
Why is this important?
One of the biggest benefits of probiotics is helping restore the balance of beneficial bacteria, especially after taking antibiotics or recovering from a stomach illness.
A healthier microbiome supports better digestion and overall gut health.
2. Supports Digestion
Many people find that probiotics help reduce common digestive complaints such as:
- Bloating
- Gas
- Mild constipation
- Diarrhea
- Digestive discomfort
The effects vary depending on the person and the probiotic strain, but some strains have been shown to help with these symptoms.
3. Supports Your Immune System
About 70% of your immune cells are found in and around your digestive tract. A healthy gut microbiome helps train and regulate your immune system so it can respond appropriately to harmful germs while avoiding unnecessary inflammation.
4. Helps Protect Your Gut Barrier
Your intestinal lining acts like a protective wall, allowing nutrients into your bloodstream while helping keep harmful bacteria and toxins out.
Some probiotic strains may help support the gut barrier and encourage the growth of beneficial bacteria that produce compounds important for gut health.
5. May Help After Antibiotics
Antibiotics can kill harmful bacteria, but they also reduce many beneficial bacteria.
Research has shown that certain probiotics can lower the risk of antibiotic-associated diarrhea and may help your gut microbiome recover more quickly after antibiotic treatment.
6. May Support Mental Well-Being
Scientists continue to study the gut-brain axis, the communication network between your gut and brain.
Some research suggests that certain probiotic strains may help support mood, reduce stress, or improve symptoms of anxiety and depression in some people. However, this research is still developing, and probiotics should not be considered a replacement for mental health treatment.
7. Helps Increase Beneficial Bacteria
A healthy gut contains hundreds of different species of bacteria. While a probiotic won't permanently replace your entire microbiome, it can help increase beneficial bacteria and support a healthier balance when combined with a nutritious diet.
What Makes a Good Probiotic? I will link the one I took here: Link
Not all probiotics are the same. Look for one that:
- Contains well-studied bacterial strains.
- Provides several billion CFUs (colony-forming units) per serving.
- Has multiple strains, such as Lactobacillus and Bifidobacterium species.
- Is manufactured by a reputable company with quality testing.
- Is stored according to the manufacturer's recommendations (some require refrigeration, while others are shelf-stable).
The best probiotic depends on your individual health goals, since different strains have been studied for different conditions.
Workout
How does this help?
Most people know that exercise is great for your heart, muscles, and mental health—but it also has a powerful impact on your gut.
Regular physical activity helps create a healthier environment for the trillions of beneficial bacteria living in your digestive system, known as your gut microbiome.
How Exercise Supports Gut Health
1. Increases Good Gut Bacteria
Studies have shown that regular exercise is associated with a greater diversity of beneficial gut bacteria. A more diverse microbiome is linked to better digestion, a stronger immune system, and improved overall health.
2. Reduces Inflammation
Chronic inflammation can damage the gut and disrupt the balance of healthy bacteria. Exercise helps lower inflammation throughout the body, creating a healthier environment for your digestive system.
3. Strengthens the Gut Barrier
Your intestinal lining acts as a protective barrier that keeps harmful bacteria and toxins from entering your bloodstream. Regular exercise may help support the health of this barrier, reducing the risk of excessive gut permeability.
4. Improves Digestion
Physical activity helps stimulate the natural movement of your intestines, making it easier for food to move through your digestive tract. This can help reduce constipation and support regular bowel movements.
5. Supports the Gut-Brain Connection
Exercise is one of the best ways to reduce stress and improve mood. Since stress can negatively affect the gut microbiome, staying active helps support the communication between your gut and brain through the gut-brain axis.
What Does the Research Say?
Research suggests that people who exercise regularly tend to have a healthier and more diverse gut microbiome than those who are inactive. Moderate exercise has also been shown to increase the production of short-chain fatty acids—beneficial compounds made by gut bacteria that help nourish the cells lining your intestines and support a healthy gut barrier.
The Bottom Line
Exercise doesn't just strengthen your body—it helps strengthen your gut too. By increasing beneficial gut bacteria, reducing inflammation, supporting your gut lining, improving digestion, and lowering stress, regular physical activity can play an important role in maintaining a healthy gut.
Eat high-fiber foods
1. Feeds Your Good Gut Bacteria
Unlike most foods, fiber isn't fully digested by your body. Instead, it travels to your large intestine, where beneficial gut bacteria ferment it and use it as fuel.
When your good bacteria are well-fed, they multiply and help keep harmful bacteria in check.
2. Produces Compounds That Heal the Gut
As your gut bacteria digest fiber, they produce short-chain fatty acids (SCFAs), such as butyrate.
These compounds:
- Nourish the cells lining your intestines.
- Help maintain a strong gut barrier.
- Support a healthy immune system.
- Help regulate inflammation in the gut.
Butyrate is especially important because it's the preferred energy source for the cells that line your colon.
3. Supports a Healthy Gut Barrier
Your intestinal lining acts like a protective wall, allowing nutrients into your bloodstream while helping keep harmful bacteria and toxins out.
A fiber-rich diet helps support the production of short-chain fatty acids, which contribute to the health and maintenance of this protective barrier.
4. Encourages a More Diverse Gut Microbiome
Research has shown that people who eat a wide variety of fiber-rich foods tend to have a more diverse gut microbiome.
A diverse microbiome is linked to:
- Better digestion
- A stronger immune system
- Lower levels of inflammation
- Improved metabolic health
- Better communication between the gut and brain
5. Keeps Your Digestive System Moving
Fiber adds bulk to your stool and helps food move through your digestive tract.
This can:
- Promote regular bowel movements.
- Help prevent constipation.
- Support overall digestive health.
6. May Help Reduce Inflammation
Healthy gut bacteria produce compounds from fiber that help regulate the immune system and may reduce chronic, low-grade inflammation throughout the body.
Since inflammation has been linked to many chronic diseases, eating enough fiber supports health well beyond your digestive system.
Best High-Fiber Foods
Try to include a variety of these foods every day:
- Apples
- Berries
- Pears
- Broccoli
- Carrots
- Spinach
- Oats
- Brown rice
- Quinoa
- Beans
- Lentils
- Chickpeas
- Chia seeds
- Flaxseeds
- Almonds
- Walnuts
The greater the variety of plant foods you eat, the more types of beneficial bacteria you help support.
I am also a huge fan of Psyllium Husk, but I would recommend slowly working this into your diet as your gut heals.
So what's next?
So now that we have stopped damaging the gut and are in the process of healing, what else can we do to help with our depression and mood? I did a lot of research on this, and I saw huge improvements in my mental health, motivation, and anxiety when implementing these supplements. I am not a doctor and advise you to speak with your doctor before taking any supplements. This is just what worked for me.
Vitamin B Complex:
How does this help?
B vitamins play a vital role in keeping your brain and nervous system healthy. They help your body produce energy, support healthy nerve cells, and are involved in making the brain chemicals that regulate your mood.
While B vitamins are not a cure for depression, getting enough of them is important for healthy brain function, and deficiencies—especially in vitamins B6, B9 (folate), and B12—have been linked to an increased risk of depression.
How B Vitamins Support Mental Health
1. Help Produce Mood-Regulating Brain Chemicals
B vitamins help your body produce important neurotransmitters, including:
- Serotonin – helps regulate mood and emotional well-being.
- Dopamine – supports motivation, focus, and feelings of reward.
- Norepinephrine – helps with alertness, concentration, and stress response.
Without enough B vitamins, your brain may not produce these chemicals as efficiently.
2. Support Healthy Nerve Cells
Vitamin B12 helps maintain the protective covering around your nerves, called the myelin sheath. Healthy nerves are essential for normal communication between brain cells.
3. Help Reduce Homocysteine Levels
Low levels of folate (B9), vitamin B6, and vitamin B12 can lead to higher levels of homocysteine, an amino acid that has been associated with an increased risk of depression and cognitive decline. These vitamins help keep homocysteine at healthy levels.
4. Help Your Body Produce Energy
B vitamins are essential for converting the food you eat into energy.
When you're deficient, you may experience:
- Fatigue
- Low energy
- Brain fog
- Difficulty concentrating
These symptoms can overlap with those seen in depression.
5. May Improve the Effectiveness of Depression Treatment
Some studies suggest that correcting deficiencies in folate or vitamin B12 may improve symptoms in people who are deficient and may help some individuals respond better to antidepressant treatment. However, B vitamins are not a replacement for evidence-based treatment when depression is present.
Saffron
How does it help?
Saffron is a spice made from the flower of Crocus sativus and has been used for centuries in traditional medicine. Modern research suggests that saffron may have mood-supporting properties and could help reduce symptoms of mild to moderate depression in some people.
How Saffron May Support Mood
1. Helps Balance Brain Chemicals
Saffron contains active compounds called crocin and safranal, which may influence brain chemicals involved in mood regulation, including:
- Serotonin – helps regulate mood, happiness, and emotional balance.
- Dopamine – involved in motivation, pleasure, and reward.
- Norepinephrine – supports focus, energy, and stress response.
By helping support these pathways, saffron may promote a more balanced mood.
2. May Reduce Inflammation and Oxidative Stress
Chronic inflammation and oxidative stress have been linked to depression in some people.
Saffron contains antioxidants that may help:
- Protect brain cells from oxidative damage.
- Support healthy inflammation levels.
- Promote overall brain health.
3. Supports the Gut-Brain Connection
Some research suggests saffron's antioxidant and anti-inflammatory properties may indirectly support the gut-brain axis—the communication system between your gut and brain that influences mood, stress, and emotional health.
4. May Help Reduce Anxiety and Stress
Studies have found that saffron supplementation may help improve:
- Feelings of anxiety.
- Stress levels.
- Emotional well-being.
This may be partly due to saffron's effects on neurotransmitters and its calming properties.
What Does the Research Say?
Several clinical trials have found that saffron supplements may reduce symptoms of mild to moderate depression, with some studies showing effects comparable to commonly used antidepressant medications for certain groups of people.
How Is Saffron Typically Used?
Studies commonly use saffron extracts in doses around 30 mg per day, often divided into two doses. Always follow product directions and speak with a healthcare professional before starting supplements, especially if you take medications.
The Bottom Line
Saffron may support mental health by helping balance mood-related brain chemicals, reducing oxidative stress, and supporting healthy brain function. While it is not a replacement for professional treatment, research suggests saffron may be a promising natural option for supporting mood, especially in people with mild to moderate depressive symptoms.
A healthy lifestyle—including good nutrition, exercise, quality sleep, stress management, and a healthy gut—works together with any supplement to support better mental and emotional health.
Joy- Filled ( Happy Healthy Hippie)
How does it help?
1. St. John’s Wort (200 mg)
This is probably the ingredient with the strongest evidence for mild to moderate depression.
It may:
- Increase serotonin, dopamine, and norepinephrine activity in the brain
- Improve mood
- Reduce feelings of sadness
- Help people feel more motivated
Important: It has many drug interactions and should not generally be combined with many antidepressants, anxiety medications, birth control pills, blood thinners, and several other medications without medical guidance.
2. Ashwagandha (200 mg)
Ashwagandha is an adaptogen, meaning it helps your body respond to stress.
Research suggests it may:
- Lower cortisol (your main stress hormone)
- Reduce anxiety
- Improve sleep
- Help people feel calmer and more emotionally resilient
3. Rhodiola Rosea (200 mg)
Rhodiola may help with:
- Mental fatigue
- Low motivation
- Burnout
- Mild depression
- Energy without being overly stimulating
Many people notice they have more drive and less emotional exhaustion.
4. Lemon Balm (200 mg)
Lemon balm is known for its calming effects.
It may:
- Reduce nervousness
- Promote relaxation
- Improve sleep quality
- Help ease stress without causing significant drowsiness in many people
5. Ginkgo Biloba (100 mg)
Ginkgo may:
- Improve blood flow to the brain
- Support memory and concentration
- Help reduce “brain fog”
- Improve mental clarity
6. Gotu Kola (300 mg)
Traditionally used in Ayurvedic medicine, Gotu Kola may:
- Support emotional balance
- Reduce anxiety
- Improve cognitive function
- Promote a feeling of calm
7. Eleuthero (100 mg)
Also called Siberian ginseng, Eleuthero may:
- Improve stamina
- Reduce physical and mental fatigue
- Help your body cope with stress
- Support steady energy levels
Why the combination may work well
Instead of relying on just one ingredient, Joy-Filled combines herbs that target several factors that can contribute to feeling depressed:
-
Lowering stress hormones (ashwagandha, rhodiola) -
Supporting mood-related brain chemicals (St. John’s Wort) -
Improving focus and mental clarity (ginkgo, gotu kola) -
Reducing anxiety and promoting calm (lemon balm, ashwagandha) -
Helping with fatigue and low motivation (rhodiola, eleuthero)
For some people, that combination can lead to:
- Feeling lighter emotionally
- Less anxious
- Better focus
- More energy
- More enjoyment in everyday activities
Please note that some of these ingredients can interfere with medications like SSRI's. Please make sure to check with your health care provider.
I hope this helps someone who may be struggling. I know it can feel like there is no hope dealing with depression, but I am proof there is.
Wishing you all the health and happiness.
-K
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