Whether it be ashwagandha to relieve stress or melatonin To help with sleep, supplements are increasingly essential for people needing support for their mental health. In fact, according to Mintelan agency that conducts consumer research, nearly half of millennials consume some type of vitamin or dietary supplement to support their mental health.
But not everything is for everyone. Always consult your doctor before starting to take any supplement, especially if you are taking prescribed medications. “Supplements can interact with medications, sometimes increasing or decreasing their effects,” says psychiatrist Dr. Mena Mirhom, assistant professor of psychiatry at Columbia University Medical Center in New York.
For example, L-methylfolate, a popular supplement known to improve mood and energycan improve the efficiency of antidepressants and anti-anxiety medications like Lexapro or Zoloft.
On the other hand, when mixed with antidepressants, St. John’s Wort, another mood-enhancing supplement, may increase the risk of dangerous side effects such as chills, diarrhea, or seizures. St. John’s Wort may also decrease the effectiveness of oral contraceptives when mixed with antidepressants.
It’s also important to note that supplements are designed to help you along your mental health journey; they are not a cure. “Supplements should not replace prescription medications because while they can be a helpful additive, they often do not adequately treat symptoms like prescription medications,” Mirhom says. “Medications prescribed by a healthcare professional are tailored to treat specific conditions and are backed by rigorous clinical research. »
And just because your supplement helps you feel better doesn’t mean it replaces good therapy. “Therapy provides a structured environment to address psychological patterns and develop coping strategies,” Mirhom explains. It’s an opportunity to introduce a person to themselves, and you just can’t stifle it.
Here are the best supplements from Mirhom’s list for optimal mental health.
1. Omega-3 fatty acids to help reduce symptoms of depression and anxiety
An omega-3 fatty acid supplement can help improve your mood. This supplement helps support cognitive function and may even reduce symptoms of depression and anxiety.
The supplement’s two main ingredients, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), help promote healthy blood flow and regulate serotonin, AKA the “feel good” hormone. This also reduces brain inflammation which is linked to the risk of depression.
A study found that not only did taking regular doses of omega-3 fatty acids reduce depressive symptoms, but participants felt more alert, more energetic and more motivated. Mirhom adds with consistent use; These supplements can help you become more efficient and focused at work. The recommended dose is unclear, so it is best to consult your doctor.
2. Vitamin D to regulate mood
Vitamin D it’s not just for bone health; it also plays a vital role in your mental health. This supplement activates the receptors in our brain that control our emotions and behavior. It also promotes serotonin, which can increase happiness and help stabilize our feelings. It can also help improve memory and attention span. For pregnant women, vitamin D contributes to the baby’s brain development.
People with little exposure to sunlight may have a vitamin D deficiency, but a blood test is the only way to determine this. People with darker skin are also at risk of vitamin D deficiency because skin pigmentation blocks sunlight.
When it comes to dose per day, recommendations vary. Adults should aim to take about 600 IU of vitamin D per day, but if deficient, up to 1,000 to 2,000 IU per day is considered safe.
3. B vitamins for energy production and neurotransmitter function
This little supplement has a powerful impact. Vitamin B complex contains eight essential B vitamins that help our bodies and brains function. B vitamins like B9, B6 and B12 contribute to neurotransmission function, psychological health balance and overall brain support. In fact, without enough B vitamins, our brains are at risk of cognitive decline. Mirhom adds that this could also help with energy production.
Similar to other supplements, you can reap the benefits of B vitamins through a balanced diet consisting of whole grains, meats, and vegetables. However, a study found that only 2.7% of Americans eat a nutrient-dense diet. So if you’re lacking green vegetables and grains, a B complex vitamin can help.
4. Magnesium for relaxation
If counting sheep doesn’t send you into happiness sleep, magnesium could. This supplement reduces the stress hormone cortisol, which could lead to a more relaxed mind and muscles. It activates your body’s natural melatonin and promotes the production of gamma-aminobutyric acid (GABA), a neurotransmitter that helps you fall asleep faster without feeling groggy in the morning. Studies have also shown that this supplement can help regulate your sleep schedule.
Remember that results take time, advises Mirhom; As with most supplements, magnesium must be taken regularly over time to be effective. Experts recommend taking no more than 350 milligrams of the supplement per day to avoid side effects such as diarrhea, nausea, and cramping.
5. Probiotics for brain health
It turns out that optimal mental health starts in your intestine. Many recognize probiotics like the “good bacteria” that strengthen our immune system and help improve digestion. But the gut and brain are connected through the gut-brain axis (GBA), which explains why when we feel nervous or anxious, we feel butterflies in our stomach, explains Mirhom.
Taking probiotics in supplement form can help regulate our mood by increasing our serotonin and dopamine. Studies have also been shown to help reduce stress and anxiety. The recommended dose is unclear, so check with your doctor.
When purchasing supplements, be sure to read the label. Be wary of brands that claim to cure a disease or lack transparency about ingredients. If it sounds too good to be true, it probably is. Look for a gold certificate stamp on the bottle; this indicates that the product has undergone third-party quality testing.
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