Whether it Ashwagandha plant to reduce stress or Melatonin To help with sleep, dietary supplements are increasingly being used by people who need support for their mental health. In fact, according to MintelAccording to a consumer research agency, nearly half of Millennials use some type of vitamin or Dietary supplements to support their mental health.
But not everything is right for everyone. Always consult your doctor before starting any supplement, especially if you are taking prescription medications. “Supplements can interact with medications, sometimes increasing or decreasing their effects,” says psychiatrist Mena Mirhom, MD, assistant professor of psychiatry at Columbia University Medical Center in New York City.
For example, L-methylfolate, a popular dietary supplement known for increases mood and energycan reduce the effectiveness of Antidepressants and anti-anxiety medications such as Lexapro or Zoloft.
On the other hand, St. John’s wort, another mood-enhancing supplement, when combined with antidepressants may increase the risk of dangerous side effects such as chills, diarrhea, or seizures. St. John’s wort may also reduce the effectiveness of oral contraceptives when combined with antidepressants.
It’s also important to note that supplements are intended to support you on your mental health journey; they are not a cure. “Supplements should not replace prescription medications because, while they can be a helpful addition, they often do not adequately treat symptoms as prescription medications would,” says Mirhom. “Medications prescribed by a doctor are tailored to treat specific conditions and are supported by rigorous clinical research.”
And just because your supplement makes you feel better, it shouldn’t replace good therapy. “Therapy provides a structured environment to address psychological patterns and develop coping strategies,” says Mirhom. It’s an opportunity to introduce a person to themselves, and that’s not something you can just stifle.”
Here are the top supplements on Mirhom’s list for optimal mental health.
1. Omega-3 fatty acids to relieve symptoms of depression and anxiety
An omega-3 fatty acid supplement can improve your mood. This supplement supports cognitive function and can even reduce the symptoms of depression and Fear.
The two main ingredients of the supplement, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), promote blood circulation and regulate serotonin, also known as the “feel-good hormone”. It also reduces Meningitis which is associated with the risk of depression.
One study found that regular intake of omega-3 fatty acids not only reduced depressive symptoms, but also made participants feel more alert, energized, and motivated. Mirhom adds that these supplements can help you become more efficient and focused at work when taken consistently. The recommended dosage is unclear, so it’s best to consult your doctor.
2. Vitamin D for mood regulation
Vitamin D is not only important for bone health; it also plays an important role in your mental health. This supplement activates the receptors in our brain that control our emotions and behavior. It also promotes serotonin production, which can increase feelings of happiness and help stabilize our emotional life. It can also help improve memory and attention span. In pregnant women, vitamin D supports the baby’s brain development.
People who don’t get enough sunlight may have a vitamin D deficiency, but this can only be diagnosed through a blood test. People with darker skin are also at risk of vitamin D deficiency because skin pigmentation blocks sunlight.
When it comes to Dosage per dayRecommendations vary. Adults should aim to take about 600 IU of vitamin D daily, but if you are 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 lot to offer. Vitamin B complex consists of eight essential B vitamins that support our body and brain. B vitamins such as B9, B6 and B12 support neurotransmission function, balance mental health and support the entire brain. In fact, without sufficient B vitamins, our brain is at risk of cognitive declineMirhom adds that it could also help with energy production.
Similar to other supplements, you can get the benefits of B vitamins from a balanced diet containing whole grains, meat and Vegetables. However study found that only 2.7% of Americans eat a nutrient-dense diet, so if you’ve been skipping out on vegetables and grains, a vitamin B complex may help.
4. Magnesium for relaxation
If counting sheep does not put you in a blissful slumberMagnesium could. This dietary supplement reduces the stress hormone Cortisolpotentially leading 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 rhythm.
Remember that results take time to appear, advises Mirhom. As with most supplements, magnesium must be taken regularly over a long period of 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 cramps.
5. Probiotics for brain health
It turns out, optimal mental health starts in your ColonMany recognize Probiotics as “good bacteria” that boost our immune system and improve digestion. However, the gut and brain are connected via the gut-brain axis (GBA), which explains why we get butterflies in our stomach when we’re nervous or anxious, says Mirhom.
Taking probiotics in supplement form can help regulate our mood by increasing our serotonin and dopamine levels. Studies have also been shown to help reduce stress and anxiety. The recommended dose is unclear, so ask your doctor.
When buying 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 on the bottle; it indicates that the product has undergone third-party quality testing.
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