Whether it's ashwagandha to relieve stress or melatonin to aid sleep, supplements are increasingly becoming a convenient option for people who need support for their mental health. In fact, according to Mintelan agency that conducts consumer research, nearly half of millennials use some type of vitamin or nutritional supplement to support their mental health.
But everything is not for everyone. Always consult your doctor before starting to take nutritional supplements, especially if you are taking prescription medications. “Supplements can interact with medications, sometimes enhancing or diminishing their effects,” says psychiatrist Dr. Mina Merhoum, assistant professor of psychiatry at Columbia University Medical Center in New York City.
For example, L-methylfolate, a popular supplement known to boost mood and energy, may enhance the effectiveness 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, can increase the risk of serious side effects such as tremors, 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 designed to help you through your mental health journey; It is not a cure. “Dietary supplements should not replace prescription medications, because while they can be a helpful additive, they often do not adequately treat the symptoms that prescription medications might treat,” Merhum says. “Medications prescribed by a healthcare provider are specifically designed to treat specific conditions and are backed by rigorous clinical research.”
Because your supplements make you feel better, they should not take the place of good treatment. “Therapy provides a structured environment to address psychological patterns and develop coping strategies,” Merhome says. “It's an opportunity to introduce someone to themselves, and you can't simply hide that.”
Here are the top supplements on Merhome's list for optimal mental health.
1. Omega-3 fatty acids to 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 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, also known as the “feel-good” hormone. It also reduces Brain inflammation Which is associated with the risk of depression.
One Stady found that taking regular doses of omega-3 fatty acids not only reduced symptoms of depression, but participants felt more alert, active and motivated. Merhum adds with continuous use; These supplements may help you become more efficient and focused at work. The recommended dosage is not clear, so it is best to consult a doctor.
2. Vitamin D to regulate mood
Vitamin D is not just limited to 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 boosts serotonin, which may increase happiness and help stabilize how we feel. It may also help improve memory and attention span. For pregnant women, vitamin D helps support the baby's brain development.
Those who have little exposure to sunlight may have a vitamin D deficiency, but a blood test is the only way to determine this. People with dark skin are also at risk for vitamin D deficiency because skin pigmentation blocks sunlight.
when it comes to Dosage dailyRecommendations 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 daily is considered safe.
3. B vitamins for energy production and neurotransmitter function
This little accessory packs a powerful punch. Vitamin B complex It contains eight essential B vitamins that help the body and brain perform their functions. B vitamins such as B9, B6, and B12 help with neurotransmitter function, balance mental health, and support the overall brain. In fact, without adequate B vitamins, our brains are compromised Cognitive decline. Merhum adds that it may also help with energy production.
As with other supplements, you can reap the benefits of B vitamins from a balanced diet of whole grains, meats, and vegetables. However, one Stady It found that only 2.7% of Americans eat a nutrient-dense diet. So, if you're missing vegetables and grains, vitamin B complex may help.
4. Magnesium for relaxation
If counting sheep doesn't send you into a good night's sleep, magnesium might. This supplement reduces the stress hormone cortisol, which may lead to relaxation of the mind and muscles. It activates the 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 may help to organize Your sleep schedule.
Remember, results take time, Merhum advises; As with most nutritional supplements, magnesium must be taken consistently 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 gut. Many recognize probiotics as “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 we feel butterflies in our stomach when we're stressed or anxious, Merhum says.
Taking probiotics in supplement form can help regulate our mood by boosting serotonin and dopamine. studies It has also shown that it can help reduce stress and anxiety. The recommended dosage is unclear, so consult your doctor.
When purchasing nutritional supplements, be sure to read the label. Be wary of brands that claim to treat a condition or that lack transparency about ingredients. If it sounds too good to be true, it probably is. Look for the gold certification stamp on the bottle; It indicates that the product has undergone third-party quality testing.
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