5 Natural Remedies That Can Support OCD Treatment

1. Diet

Food can be an excellent OCD natural treatment. Lacking certain nutrients contributes to the development of many physical and mental health conditions, including OCD.

According to Nutrition Journal, “Notably, essential vitamins, minerals, and omega-3 fatty acids are often deficient in the general population in America and other developed countries and are exceptionally deficient in patients suffering from mental disorders.”

Nutrients for Managing OCD

Crucial nutrients that might be helpful in reducing the symptoms of OCD include:

• Vitamin D3 (cholecalciferol) — Found in fish like salmon, herring, canned tuna, and sardines; egg yolks; cow’s milk; and mushrooms
• Zinc — From oysters, sesame seeds, pumpkin seeds, yeast, crab, and beef
• Magnesium — From green leafy vegetables, nuts, seeds, whole grains, and squash
• Vitamin B 12 (cyanocobalamin) — From egg yolks, liver, tofu, trout, and real cheese
• Omega-3 and -6 fatty acids — From marine animals, flax seeds, chia seeds, and brussel sprouts

Healthy gut

A healthy gut microbiome is linked to better physical and mental health in research. Specifically, study findings have linked inflammation and OCD, although more research is still needed. Probiotic sources like raw sauerkraut, kimchi, kombucha, pickles, salted lemons, and pickled beets are all valuable dietary additions.

2. Supplements & Vitamins

According to the Global Neuroscience Initiative Foundation (GNIF), research has shown that dietary supplements provide us vital nutrients and can act as a natural remedy in helping reduce the symptoms of several mental health conditions, including OCD, bipolar disorder, major depression, and schizophrenia.

GNIF researchers went so far as to note that a lot of prescription medication (including some antidepressants) prescribed for people diagnosed with OCD can potentially cause severe side effects. For some people, this can result in not wanting to take their OCD medication, which can have a snowball effect in worsening symptoms that might result in higher rates of suicide and institutionalization. 

Some supplements and vitamins have been shown to effectively help manage OCD symptoms.

• Amino acid supplements: Help the body produce more neurotransmitters that can aid in balancing symptoms of OCD. For instance, tryptophan is an amino acid that’s a precursor to serotonin, a crucial neurotransmitter involved with mood regulation, brain function, and cognition. More research supports the school of thought that high levels of tryptophan or amino acid supplements might help alleviate some OCD symptoms by enhancing serotonin levels or serotonin reuptake. Again, more research is needed in this area.
• Vitamin D: A deficiency in Vitamin D has been linked to mood disorders and worsening of OCD symptoms. Supplementing with Vitamin D can potentially help regulate mood and reduce OCD symptoms.
• Magnesium: This mineral plays a crucial role in nerve function and mood regulation. One study discovered that magnesium levels were lower in participants with OCD.
• B Vitamins: Especially B12 and folic acid, have been studied for their role in brain health and neurotransmitter regulation. They might be very effective in natural OCD treatment.
• Zinc: Some research indicates that zinc supplementation can help in tandem with therapy, as it plays a role in neurotransmitter function.

Again, more research is needed in many of these areas. If you’re considering starting a dietary supplement protocol to help manage your OCD symptoms, be sure to discuss with a doctor first.

3. Mindfulness Meditation

Mindfulness meditation is a powerful OCD natural treatment that you can use anywhere, anytime, for zero cost. This age-old centering technique encourages constant thought control, which can help someone living with OCD remain aware of feelings and urges as they develop. That awareness can be essential in learning to control an intrusive thought or the types of undesirable repetitive behaviors that typically follow triggering sensations.

According to researchers, meditation can be applied as a therapy for OCD with great results. This type of intervention has shown positive results in reducing and controlling OCD symptoms, including both behavior and thought processes.

4. Exercise

Exercise offers a natural and accessible way to help manage OCD symptoms. It’s often recommended by doctors and researchers as a tool for promoting both mental and physical health. Interestingly enough, studies increasingly support its effectiveness in alleviating OCD symptoms.

In a 2017 study at Brown University, participants with OCD engaged in a 12-week aerobic exercise program, and results showed that a significant number of participants experienced a reduction in OCD symptom severity towards the end of the time-period. Not only that, but these benefits persisted in a lot of participants even six months after the study.

Exercise is believed to work by reducing stress and anxiety, elevating mood, and enhancing neurotransmitter levels like serotonin and dopamine, which play key roles in mood regulation and cognition and can provide natural OCD therapy. Even moderate-intensity aerobic activities, such as walking, running, swimming, or dancing, can be beneficial. Aim for at least 30 minutes of moderate-intensity aerobic exercise on most days of the week.

Starting slowly and gradually increasing exercise duration and intensity is advisable, and it’s important to choose an enjoyable activity to maintain motivation. Consider these tips for incorporating exercise into your routine: 

• Start with short workouts
• Involve a friend or family member for motivation
• Listen to music or podcasts during exercise
• Set realistic goals. 

Always consult your doctor before beginning a new exercise program, especially if you have underlying health conditions.

5. Psychosocial Talk Therapy: Cognitive Behavioral Therapy (CBT)

According to an international research team, OCD therapy techniques like those that cognitive behavioral therapy (CBT) use have been proven very effective in OCD treatment. Cognitive therapy, psychodynamic therapy, and exposure therapy for OCD all can have strong positive effects on people living with obsessive compulsive disorder.

Routine sessions with an OCD therapist can teach you to anticipate and recognize triggering unwanted thoughts and sensations, and then proactively control the OCD behavior that usually follow.

Studies have found that mindfulness-based ERP seems particularly useful for treating symptoms of OCD.

When to Seek OCD Treatment

Of course, everyone will respond to talk therapy and other OCD natural treatment methods differently. Some people take longer than others to recognize noticeable improvements depending on a multitude of factors such as symptom severity and medical history.

According to a 2019 systematic review of clinical literature, “In obsessive compulsive disorder (OCD) current standard pharmacotherapies may be of limited efficacy. Non-conventional interventions such as complementary and alternative medicine (CAM), self-help techniques, and lifestyle interventions are commonly used by a severe OCD sufferer.”

Preliminary evidence is promising, though more research should continue to look at how, and which types of, alternative OCD treatments could prove beneficial. While it’s true that various natural remedies for OCD may be efficacious, most haven’t been aptly studied in clinical research.

Holistic techniques like eating healthy food and meditating are considered very safe for most people, but it’s still important to ask your doctor how to deal with OCD. Discuss any intended diet, exercise, sleep, or other changes before changing your treatment plan.

Combining the proper medication, routine talk therapy, and other natural remedies for OCD can offer highly significant reductions in OCD symptom intensity and frequency. Just be sure to coordinate with your medical and mental healthcare providers to ensure everyone is on the same page regarding your OCD treatment.