Whether it’s ashwagandha for stress relief or melatonin to improve sleep, supplements are increasingly becoming popular for people looking to support their mental health. In fact, according to Mintelconsumer research agency, nearly half of millennials use some kind of vitamin or nutritional supplement to support their mental health.
But everything is not for everyone. Always consult your doctor before starting to take supplements, especially if you are taking prescribed medications. “Supplements can interact with medications, sometimes increasing or decreasing their effects,” says psychiatrist Dr. Mena Mirkhom, assistant professor of psychiatry at Columbia University Medical Center in New York.
For example, L-methylfolate, a popular supplement known for boosting mood and energy, may improve the effectiveness of antidepressants and anxiety medications such as Lexapro or Zoloft.
On the other hand, when mixed with antidepressants, St. John’s wort, another mood-boosting supplement, 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 mixed with antidepressants.
It’s also important to note that supplements are designed to help you on your mental health journey; they are not a cure. “Supplements should not replace prescription medications because while they can be helpful supplements, they often do not address symptoms as well as prescription medications,” says Mirchom. “Medicines prescribed by a doctor are intended to treat specific diseases and are supported by rigorous clinical research.”
And just because your supplement helps you feel better, it shouldn’t replace good therapy. “Therapy provides a structured environment to address psychological patterns and develop coping strategies,” says Mirkhom. This is an opportunity to introduce a person to yourself, and you just can’t hide it.”
Here are the top supplements on Mirchom’s list for optimal mental health.
1. Omega-3 fatty acids help reduce symptoms of depression and anxiety.
Omega-3 fatty acid supplements may 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), promote healthy blood flow and regulate serotonin, also known as the “feel-good” hormone. This also reduces brain inflammation which is associated with a risk of depression.
One study found that regularly taking omega-3 fatty acids not only reduced symptoms of depression, but participants also felt more alert, energetic, and motivated. Mirkhom adds: consistent use; these supplements can help you become more efficient and focused at work. The recommended dosage is unclear, so it is best to consult your doctor.
2. Vitamin D for Mood Regulation
Vitamin D isn’t just essential for bone health; it also plays a vital role in your mental health. This supplement activates receptors in our brain that control our emotions and behavior. It also promotes the production of serotonin, which can increase happiness and help stabilize our well-being. It may also help improve memory and concentration. For pregnant women, vitamin D helps support baby’s brain development.
Those who don’t get enough sun exposure may be deficient in vitamin D, but the only way to determine this is 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 day, recommendations vary. Adults should try to take about 600 IU of vitamin D per day, but if you are deficient, a dose of 1,000 to 2,000 IU per day is considered safe.
3. B vitamins for energy production and neurotransmitter function.
This tiny supplement packs a punch. Vitamin B complex Contains eight essential B vitamins that help our body and brain function. B vitamins such as B9, B6 and B12 help neurotransmission function, balance psychological health and overall brain support. In fact, without enough B vitamins, our brains are at risk cognitive decline. Mirkhom adds that it can also help in energy production.
As with other supplements, you can benefit from B vitamins by eating a balanced diet of whole grains, meats, and vegetables. However one study found that only 2.7% of Americans eat a nutrient-dense diet. So, if you’re missing out on greens and grains, a B complex may help.
4. Magnesium for relaxation
If counting sheep doesn’t send you into a blissful sleep, magnesium might. This supplement reduces levels of the stress hormone cortisol, potentially 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. Research has also shown that this supplement may help. regulate your sleep schedule.
Remember that results take time, advises Mirchom; As with most supplements, magnesium must be taken continuously 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 the gut. Many people consider probiotics to be “good bacteria” that boost 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’re nervous or anxious, we feel butterflies in our stomach, says Mirkhom.
Taking probiotics in supplement form can help regulate our mood by increasing serotonin and dopamine levels. Research They have also been shown to help reduce stress and anxiety. The recommended dose is unclear, so consult your doctor.
When purchasing supplements, be sure to read the label. Be wary of brands that claim to cure a condition or lack transparency about ingredients. If it sounds too good to be true, it probably is. Look for the gold certificate stamp on the bottle; this indicates that the product has undergone third-party quality testing.
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