The 3 best supplements for mental health.

The 3 best supplements for mental health.

It's clear that you work hard to care for your body. You exercise regularly, eat well, and supplement your diet with vitamins to keep your immune system strong and your metabolism running like a well-oiled machine. But did you know that there are certain supplements that can help improve mental health?

Here are my three favourites that I take daily that I found effective.

1 - Magnesium

Magnesium is an essential mineral that plays a role in many biological processes. It helps the body produce energy and maintain healthy bones, muscles and nerves. Magnesium also regulates neurotransmitters in the brain, including serotonin, dopamine and GABA.

Magnesium deficiency has been linked to anxiety disorders; however it should be noted that there is no evidence yet linking magnesium supplements to increased mental health benefits. In fact, some studies have found that high levels of calcium can suppress magnesium absorption from foods or supplements (1). If you want to get more magnesium from your diet then eat dark leafy greens like spinach (a good source), nuts/seeds or beans/legumes on a regular basis as these contain plenty of this trace mineral which will aid in your overall health as well as helping with anxiety symptoms too!

2 - Omega-3 fatty acids

Omega-3 fatty acids are available in fish, nuts, and plant foods. Fish oil is the most common source of omega-3 fatty acids.

Omega-3 fatty acids may help prevent depression and anxiety. In fact, research suggests that consuming more omega-3 (from food) can help improve symptoms of depression.

Researchers aren't sure why these nutrients might be helpful to mental health—the most popular theory is that they affect neurotransmitters in the brain—but there's strong evidence that adding them to your diet can offer some relief from symptoms of anxiety or depression

3 - Probiotics

Probiotics are live microorganisms that are similar to the good bacteria in your gut. They help keep the number of those bad bacteria and yeast in check, which can lead to digestive issues like diarrhea and bloating. Probiotics can also improve mental health: A 2014 study found that taking probiotics might lead to fewer symptoms of depression over time.

This is because some strains of bacteria may produce an anti-inflammatory effect on the brain, according to Dr. Emeran Mayer at UCLA's David Geffen School of Medicine (2). This could explain why some autoimmune diseases seem tied to depression, as do infection-related conditions such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). The most effective type of probiotic seems to be a combination containing both Lactobacillus acidophilus and Bifidobacterium lactis; this combination has been shown in studies to have positive effects on anxiety levels."

One of the best steps you can take to improve your mental health is to supplement your diet. However, when it comes to supplements, different people respond differently to different ingredients, so it's important to consult a professional before starting any new supplement regime. If you're interested in using supplements to improve your mental health, try adding one of the three supplements discussed above and see how they affect you personally.

References:

1 - Botturi, Andrea et al. “The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review.” Nutrients vol. 12,6 1661. 3 Jun. 2020, doi:10.3390/nu12061661

2 - Wallace, Caroline J K, and Roumen Milev. “The effects of probiotics on depressive symptoms in humans: a systematic review.” Annals of general psychiatry vol. 16 14. 20 Feb. 2017, doi:10.1186/s12991-017-0138-2