The Best Supplements To Take When You Have BPD

As more research is being conducted in the field of borderline personality disorder (BPD), it’s becoming clearer that certain supplements can help to reduce the many symptoms of BPD and boost overall mental health.

Of course, supplements are intended to do just that, supplement your lifestyle. They are not intended to replace any medication or therapy as forms of treatment. Consider them to be the cherry on top of an ice cream sundae.

However, it’s also true that not everyone can afford the cost of treatment that is typically recommended for borderline personality disorder. In those cases, supplements can provide a relatively inexpensive lifeline for those who are struggling with the daily challenges of BPD and have nowhere else to turn.

There are several supplements that can provide real help to people with BPD. In this article, we’ll focus on those with proven mental health benefits and also provide information on how to get more of the beneficial nutrients in your diet.

Omega-3

If you have BPD and only want to take one supplement, then it should undoubtedly be omega-3. Omega-3 is a type of healthy fat typically found in fish that is essential for the health of the brain. As we’ve written about before, omega-3 has been found to reduce stress, improve cognitive function, aid mood regulation, boost brain function and structure, and reduce inflammation.

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Research has found that people with BPD tend to have low levels of omega-3 and that adding more omega-3 into their diet (either via food or supplementation) has helped to reduce severe symptoms of the condition, such as impulsivity and irritability.

The only real drawback of omega-3 supplements is that the capsules tend to be quite large, which can be a problem for people who struggle to swallow large capsules. However, Omega-3 gummies are available if this is an issue for you.

Foods that contain omega-3 include: Salmon, mackerel, sardines, anchovies, herring, tuna, trout, halibut, oysters, crabs, muscles, flaxseeds, chia seeds, hemp seeds, walnuts, edamame, seaweed, algae, and foods fortified with omega-3.

Magnesium

Magnesium is another nutrient that people with BPD are often low in. Magnesium is essential for healthy muscles, nerves, bones, and blood sugar levels. It also helps to regulate the levels of several other vitamins and minerals in your body. Because of this, magnesium can help to improve your mood and your quality of sleep, both of which can make a big difference when you have BPD.

Magnesium is also known to help reduce migraines, depression, and anxiety.

Foods that contain magnesium include: Spinach, Swiss chard, kale, collard greens, almonds, cashews, peanuts, pumpkin seeds, sunflower seeds, flaxseeds, chia seeds, brown rice, quinoa, oats, whole wheat bread, barley, black beans, lentils, chickpeas, kidney beans, edamame, salmon, mackerel, halibut, tuna, avocado, bananas, figs, raisins, yogurt, milk, dark chocolate, and tofu.

Vitamin B12

Vitamin B12 is essential for healthy brain function and neurotransmitter regulation. Deficiencies can lead to issues with mood regulation as well as fatigue. Anything that helps improve mood regulation can be useful for someone with BPD.

Vegetarians and vegans with BPD, in particular, should consider supplementing Vitamin B12 as the majority of the foods that contain the vitamin are animal-based.

Foods that contain Vitamin B12 include: Beef, lamb, pork, chicken, turkey, liver, clams, oysters, sardines, tuna, salmon, mackerel, trout, crab, lobster, milk, cheese, yogurt, egg yolks, fortified cereals and plant-based milk, and nutritional yeast.

Vitamin D

Around 50% of the global population is Vitamin D deficient. Humans can naturally create their own Vitamin D from sunlight but this can be tough for people with darker skin, those who live in less sunny climates, and people who spend a lot of time indoors.

As humans create Vitamin D from spending time in the sun, people are most often deficient in the winter when there isn’t as much sunlight. It’s part of the reason why many people suffer from low moods in winter. Many healthcare providers now recommend supplementing Vitamin D for this reason.

Studies have shown that low levels of Vitamin D are associated with a heightened risk of mental health problems, including anxiety, depression, and BPD.

Foods that contain Vitamin D include: Salmon, mackerel, sardines, herring, shrimp, oysters, tuna, eggs, and wild mushrooms.

Vitamin C

Research has shown that Vitamin C can help to reduce feelings of anxiety, something that is often prevalent in people with BPD. Vitamin C is also vital to keep the immune system in good shape.

It’s quite rare to be deficient in Vitamin C as the modern Western diet is rich enough in fruit and vegetables that it is generally not an issue. However, roughly 7.1% of people in the United States will develop a Vitamin C deficiency in their lifetime.https://my.clevelandclinic.org/health/diseases/24318-scurvy

So while a Vitamin C supplement is worth considering, it’s probably towards the bottom end of the list of supplements to try.

Foods that contain Vitamin C include: Oranges, lemons, limes, grapefruits, strawberries, raspberries, blueberries, blackberries, papayas, kiwis, pineapples, guavas, mangoes, cantaloupe, watermelon, cherries, spinach, kale, mustard greens, Swiss chard, broccoli, Brussels sprouts, cauliflower, cabbage, bell peppers (especially red), chili peppers, tomatoes, potatoes (including sweet potatoes), and squash.

Valerian root

Valerian root is a natural remedy for sleep problems, anxiety, and depression. Valerian root stimulates serotonin and GABA inhibitory neurotransmitters which can help people with BPD feel calmer, more relaxed, and generally lift their mood.

Generally speaking, valerian root is typically best taken shortly before bedtime as it does have a sedative effect. For this reason, valerian root can be drunk as a warm tea before bedtime, much like chamomile, as it aids a peaceful night’s sleep. As many people with BPD suffer from sleep disturbances, valerian root can be incredibly helpful as a natural sleep aid.

Valerian root tea is an acquired taste as it is rather bitter. Honey can be added to improve the taste or you can just buy capsules and take valerian root as a supplement.

Ashwagandha

Research suggests that ashwagandha may help to reduce feelings of stress. As people with BPD often experience heightened levels of stress, ashwagandha can be useful in that regard.

Other research shows that ashwagandha may also help to reduce blood sugar levels and reduce inflammation. This can help to keep energy levels and mood stable and reduce any physical pain.

There’s also growing evidence that ashwagandha can increase testosterone levels. Testosterone is a hormone that helps maintain the balance of mood, behavior, and quality of life. While men tend to have more testosterone than women, it’s a vital hormone for both sexes.

Like valerian root, ashwagandha is available as a tea or a capsule supplement. Again, ashwagandha tastes quite bitter and earthy, so you may prefer to take it as a supplement.

GABA

GABA is a neurotransmitter in the brain responsible for calming the nervous system. People with BPD often experience heightened emotional responses and difficulty managing stress, so GABA can have an overall calming effect. GABA may also help to reduce feelings of anxiety and improve the quality of sleep.

One word of warning though, GABA supplements may interact with anti-anxiety medications, antidepressants, or mood stabilizers. If you are prescribed any of these medications then you should discuss taking GABA with your primary mental health care provider first.

Foods that contain GABA include: Kimchi, miso, tempeh, sauerkraut, kefir, yogurt, tomatoes, potatoes, broccoli, spinach, barley, brown rice, green tea, oolong tea, walnuts, sunflower seeds, and seaweed.

How Long Do Supplements Take To Work

The length of time it takes for a supplement to show tangible benefits can be as long as six months. However, in some cases, you may feel the benefits after just a few days. It can depend on a number of factors including your genetic makeup, just how deficient you are in a nutrient, and the particular supplement in question.

For example, you will likely feel the relaxing effects of GABA or valerian root within an hour, whereas it can take months for your Vitamin D levels to increase enough to where you feel the benefit.

Do I Need To Take All These Supplements?

No, you don’t need to take all these supplements. This is an extensive list and it would be a lot to expect anyone to pay for and take all these supplements. If you were to take eight supplements, plus any medication you may be prescribed, every day then you might just hear yourself start to rattle when you walk!

The three supplements I’d recommend to take for BPD are Omega-3, magnesium, and Vitamin D. These have the most evidence to show real benefits for people with BPD and are easy to find and affordable.

After that I would experiment with taking GABA as GABA may help improve the underlying neurobiological mechanisms behind BPD.

You might also want to consider some dietary changes to include more of the foods that contain the nutrients on this list. By eating more fish, fruits, seeds, and nuts, you will go a long way to boosting your intake of omega-3, magnesium, and Vitamins B12, C, and D.

Final Thoughts

Evidence shows that certain supplements can help to reduce some of the most harrowing symptoms of borderline personality disorder. Living with BPD can feel like a constant fight, so any advantage you can find in that battle is one worth taking.

Supplements alone are unlikely to be the solution to BPD on their own though. Therapy, medication, supplements, a balanced diet, regular exercise, and continued self-work are all key to winning the fight.