We are encouraged to eat various fruits, vegetables, and other whole foods for better health.
However, there’s a major problem emerging with modern farming practices: Partly due to soil depletion, our fruits and vegetables are actually less nutritious than they were decades ago. And this continues on through future generations.
Simply put: Modern agricultural methods strip the soil of nutrients, which, inevitably, means they don’t end up in the food we eat. While you definitely shouldn’t give up eating fruits and veggies (they still pack a powerful punch!), more and more people are turning to supplements to fill this gap.
So, maybe you’ve turned your attention toward supplements for mental health.
How can you use supplements as an “insurance policy” for your diet?
Which ones should you consider?
Well, in this article, we offer up the six excellent mental health supplements — and why they’re important.
The Gut-Brain Axis: We Are What We Eat
Just like any organ or system in the body, the brain requires a plethora of vitamins, minerals, and other nutrients to function optimally. It can only do so much with what we give it. But there’s more here than just that…
Our gut health also impacts our brain and mental well-being. And our gut requires plenty of vitamins and minerals to function well. So, there are two avenues here where proper nourishment is key.
Ultimately, deficiencies or imbalances in these nutrients can adversely affect mental health, manifesting in symptoms such as depression, anxiety, and cognitive decline. So, how can you ensure you don’t miss out on key nutrients that your body and mind needs?
Related Article: Have You Ever Wondered How Much Your Diet Affects Your Mental Health?
Top Mental Health Supplements
It’s important to note that before supplementing with anything, you should first look at your lifestyle and diet. Getting these foundations down is essential for elevating your mental well-being.
Basically: Supplements should complement the good stuff you’re already doing, not be a replacement for side-stepping the basics (like a whole foods diet, regular self-care, and daily movement). So, once you’ve got a handle on your daily habits, then consider adding these supplements in!
1. Omega-3 Fatty Acids
Omega-3 fatty acids, particularly EPA and DHA, are crucial for brain health. They contribute to the structure of brain cells and promote neuroplasticity (the ability of your nervous system and brain to create new pathways).
Research suggests that omega-3 supplements can be beneficial for mood disorders such as depression and anxiety. However, this nutrient can also be found naturally in fatty fish, other seafood, nuts, and even plant oil.
If you can get it in your diet, try to do that. If you can’t eat these foods or find it tough to eat them, supplementing might be the next best thing.
2. B Vitamins
B vitamins, including B12, B6, and folate, are vital for neurotransmitter synthesis and energy production within brain cells. Deficiencies, particularly a B12 deficiency, have been linked to an increased risk of depression and cognitive decline.
Yet, supplementation, especially in individuals with dietary restrictions or absorption issues, can support mental health by ensuring adequate levels of these essential nutrients.
Yet, again, if possible, it can be better to obtain these from the food we eat, such as:
- Eggs
- Whole grains
- Liver
- Dairy
- Fish
- Chicken
- Leafy greens
3. Vitamin D
Often referred to as the “sunshine vitamin,” Vitamin D plays a significant role in brain health and mood regulation. Low levels of Vitamin D have been associated with a higher risk of mood disorders, including depression.
Supplementation can further be particularly beneficial during winter months or for individuals with limited sun exposure.
In fact, many doctors recommend vitamin D supplements during those darker months of the year for this very reason (and many others; vitamin D also helps with bone health, immune function, and more!).
4. Magnesium
Magnesium is involved in over 600 reactions in the body, many of which are crucial for brain function. For instance, it helps regulate neurotransmitters, which send messages throughout the brain and body.
Magnesium supplementation has further been shown to improve symptoms of depression, anxiety, and migraine. And this is one nutrient many are surprisingly deficient in (particularly due to soil depletion)!
5. Probiotics
Remember that gut-brain axis we mentioned above? Well, this is where probiotics really matter!
Probiotics can influence brain health by improving gut flora; these guys feed the good gut bacteria in your gut! Additionally, emerging evidence suggests this can have benefits for mood and cognitive function, even preventing mental health and cognitive decline.
While we encourage you to consider adding more probiotic foods, like yogurt, miso, sauerkraut, kimchi, and more, to your regular diet, probiotic supplements can help fill the gap when this isn’t possible.
6. Amino Acids
Amino acids such as L-theanine and tryptophan are precursors to neurotransmitters like serotonin and dopamine, which are directly linked to mood.
L-theanine, found in green tea, is known for its calming effects. Meanwhile, tryptophan supplementation has been explored for its potential in treating mood disorders.
For amino acids and protein, it can help to track your intake daily to determine if you’re getting enough of them. Many people aren’t, and most people could benefit from some protein or amino acid supplementation.
In turn, this could have positive impacts on your overall mental health.
Other Considerations
While supplements can offer potential benefits for mental health, you should also consider the following when taking any supplement:
- Individual differences: The effectiveness of supplements can vary widely among individuals, influenced by factors such as genetics, existing nutrient levels, and specific mental health conditions.
- Quality and dosage: The supplement market is vast and unregulated in many regions. It’s crucial to choose high-quality, tested products and adhere to recommended dosages to avoid adverse effects. Do your research before buying!
- Discussions with your doctor: Your healthcare provider knows you best. Before starting any new supplement routine, it’s a good idea to discuss your options with them first. This is critical for individuals taking other medications or with pre-existing health conditions.
Related Article: Mental Health Stigma: 10 Ways It Affects Men & 6 Things To Do About It
Do Supplements Work on Mental Health?
This depends on the individual and other strategies.
In many cases, they can offer some help. But this truly depends on you and your situation.
Supplements can offer an insurance policy of sorts… but they should never replace the basics. It always pays to be informed and do your due diligence (such as research and talking with your doctor first).
From there, you can determine the best path forward, which may include some supplements for mental health.
Read Next: Your Go-To Mental Health Resources: Here When You Need a Helping Hand
Editor’s note: This article was originally published Feb 15, 2024 and has been updated to improve reader experience.
Photo by Daily Nouri on Unsplash