Mental Health - Part 4
Supplements
Truthfully, there’s a HUGE slew of helpful nutrients and supplements for mental wellness. I’m going to focus on a handful that I’ve found to be very helpful.
If you’d like to know more about one that I haven’t included here, email me and I’ll be sure to talk about it on an upcoming Facebook Live <3.
Overall Mental Wellness Support
Probiotics –
Mood specific probiotics are hitting the market right now because research is finding that probiotics can reduce feelings of anxiety & depression. But, those expensive mood-specific probiotics aren’t necessary. A good probiotic that helps to calm down & balance your gut is all you need.
Aim for – a human-strain, multi-strain probiotic, with 5 – 50 billion bacteria (the strains matter more than the strength, so sometimes a weaker one works better :)
Folate/B12 –
These nutrients are used to make neurotransmitters in the body, and B12 deficiencies are really common as we age. B12 is very hard to digest and absorb and low folate can cause fatigue. Folate is easier to absorb and a low veggie diet can cause a deficiency. Folate deficiencies are particularly common with depression.
Add a B12 test to your annual exam to keep an eye on your levels. If you’re low, supplement with both B12 & Folate, they work synergistically together.
Magnesium –
This is the most common mineral deficiency I see, and we use extra mag when we’re under stress. Low levels can cause muscle tension & sleep problems (esp if you feel your body doesn’t relax well). Supplementing can help with sleep, energy, and mood.
Aim for 300mg once or twice a day with food. Citrate & Bisgycinate are good forms.
Vitamin D – Low levels of Vitamin D are connected with depression, which isn’t too surprising since collectively we all tend to get pretty low during the dark months of winter. Vitamin D is important for our overall health, and I wanted to add this note that it can help with mood too.
Aim for 2000IU – 5000IU each day. If you can, have your Vitamin D tested after 3 months of supplementing to ensure you’re on the right dose. If your level is still low, double your dose and retest in 3 months :).
Turmeric – This is a potent anti-inflammatory, anti-oxidant, prebiotic (food for good bacteria), and research is finding that it can be an anti-depressant.
Depression
St. John’s Wort –
This herb can be very effective for mild to moderate depression and Seasonal Affective Disorder (SAD), and with fewer side effects than some medications. As with most herbs, tinctures work faster (2 – 3 days) compared to capsules (2 – 3 weeks).
WARNING – this herb CANNOT be mixed with any medications for depression and anxiety. Also, it can increase your risk of sunburn, so be wary in the summer.
High EPA Fish Oil (1000mg EPA & almost no DHA) –
I’ve used high EPA fish oil myself and I’ve recommended it to a number of people with great success. Regular fish oil doesn’t work as well because DHA competes for the same spot on the cell as EPA, reducing its effectiveness.
How it works is simple – it naturally softens the walls of your neurons, allowing for more serotonin & dopamine to move naturally. This boosts your serotonin & dopamine levels without any side effects. It’s also a potent anti-inflammatory, so helps with mood through the inflammation pathway too.
Avoid fish oil if you’re taking blood thinners, and check with your pharmacist if you’re taking any prescription medications (esp. blood pressure meds).
Aim for 1000mg – 2000mg EPA, with little to no DHA.
Zinc –
Some research has connected low levels of zinc with depression and other neurodegenerative diseases. Many medications for acid reflux & GERD can reduce your absorption of zinc, so supplementation might be needed in that case.
Food high in zinc – Oysters, beef, beans, pumpkin seeds
Supplemental dose – 25mg – 50mg per day with food. 50mg max, so check any other supplements (like multis) you’re taking that may also include zinc.
Anxiety
GABA – GABA is an anti-neurotransmitter. It blocks the receptor sites on neurons from excessive serotonin and dopamine…and this can calm down an anxious brain. I’ve noticed that this works really well for some people but not for others. Use it during an anxious moment.
Passionflower – this is a herbal nervine, which means it calms the nervous system. It helps calm a spinning mind, reduces anxiousness, and helps with sleep. I use this herb often, it’s a favourite of mine both for sleep and for calming mild anxiety.
Rhodiola – this herb is an adaptogen, which means it helps your body adapt to stress. It’s calming and it gives the body a bit of energy.
Wrapping it up –
Mental Wellness is a HUGE topic and I’ve done my best to touch on the most important diet and lifestyle habits. If you have any questions, please don’t hesitate to send them to me. Let’s keep this conversation going!
If you have any questions, jump to our private Facebook Group or the Ask Lisa page :)