Nutrients And Herbal Supplements For Mental Health

Whether you're dealing with depression, stress, anxiety or any other mental health issue, it's important to know which nutrients and herbal supplements are safe and effective. However, it's important to remember that it is your personal circumstances - diet, health and psychiatric history - that will determine how well the supplement you choose will work for you.

B Vitamins

There are eight different types of B vitamins, including thiamin (B1), riboflavin, niacin, vitamin B6, folate or folic acid, and B12 (cyanocobalamin). They all play an important role in your body’s metabolism.

A deficiency in these B vitamins can cause symptoms like fatigue, poor heart health, and mental sluggishness. Riboflavin can also prevent migraine headaches, cataracts, and other eye problems.

A online review of studies on B-complex supplementation for mental health found that supplementation may help improve stress, anxiety, and depression. However, the research is still preliminary.

Magnesium

Magnesium is one of the most important minerals in the body. It plays a role in more than 300 chemical reactions, and it's crucial for many of the pathways, enzymes, hormones and neurotransmitters that regulate mood and your nervous system.

It has been shown to reduce anxiety by stimulating GABA, a neurotransmitter that quiets the brain and helps you to relax. It also interacts with melatonin, the hormone that affects your sleep-wake cycle.

Studies show that low magnesium intake is linked to depression and that increasing your intake can improve symptoms of the disease -- in some cases, as effectively as antidepressants. However, results from these studies are still conflicting.

Vitamin C

Vitamin C is an essential nutrient for brain function, and many people who are deficient in it suffer from depression and other mental health problems. It plays a key role in converting dopamine to serotonin and synthesising other neurotransmitters, which can help fight fatigue and improve memory.

A new study from New Zealand found that the level of Vitamin C in a person’s blood is associated with their mood. Specifically, people with low levels of Vitamin C have higher rates of depression than those with adequate amounts.

Vitamin D

Vitamin D is a critical nutrient that can help improve mental health. It is essential for many processes in the body, including reducing inflammation and modulating cell growth and immune function.

It can also help reduce stress and improve happiness. It is important to get adequate sun exposure and eat foods rich in this nutrient.

Vitamin E

Vitamin E is a powerful antioxidant that plays a critical role in reducing oxidative stress. It protects brain cells from damage caused by free radicals.

It can be found in animal products, nuts and seeds, vegetable oils (such as olive oil) and unprocessed cereals and wholegrains. Including these foods in your diet is the best way to get enough vitamin E.

Vitamin K

Vitamin K, a form of menaquinone (K3), plays an important role in maintaining the health of the brain. It inhibits aging-related changes in cognitive functioning, including memory loss and depression.

In our study, we investigated the association between dietary vitamin K intake and depressive symptoms in a national sample of US adults. We used logistic regression and generalized additive models.