Sleeping well, feeding in a balanced way, doing physical activity, maintaining closeness with friends and going to therapy sessions are pillars that anyone could – or – cultivate to take care of mental health. In that context, nutritional supplements can also enter as allies, especially in cases of nutritional deficiency or specific objectives, such as helping to modulate stress or support sleep.
“The supplements do not replace psychotherapy or the indication of medicines by a health professional, but can contribute to mental well -being, provided they are used with individualized recommendation and in safe doses for each person,” guides the nutritionist Nataniel Viuniski, member of the Herbalife Nutrition Consulting Council.
Then, know the supplements that have scientific evidence supported in studies, and that the specialist mentions:
•Omega-3
Although they are well known for their role in cardiovascular health, Omega-3 fatty acids participate in the composition of neurons membranes, favoring their communication and modulating inflammatory processes that can affect the mood. A study published in Translational Psychiatry showed that the rich supplements in EPA-one of the types of Omega-3-were the most effective in reducing depressive symptoms, especially in doses of up to 1 gram per day. The DHA, on the other hand, did not present the same effect when studied in isolation.
•Vitamina D
Famous for its importance in bone health, vitamin D also intervenes in the regulation of neurotransmitters such as serotonin and dopamine. Low levels of this vitamin have been associated with worse mood and greater risk of depression. In fact, a study published in Psychological Medicine concluded that supplementation can reduce depressive symptoms in adults with proven deficiency, although it did not show an effect consisting of the total remission of depression or anxiety.
•Magnesio
It is an essential mineral for hundreds of reactions in the body, including those involving the production and regulation of neurotransmitters. It also participates in mechanisms that favor health and adaptation of the brain. In this sense, a publication made in Frontiers in Psychiatry indicated that magnesium supplementation significantly reduced depression scores, which suggests its role as an ally in mild to moderate cases.
• Vitamins of complex B
An article in Psychiatric Clinics of North America points out that folate (vitamin B9) and vitamin B12 are essential for the production of neurotransmitters, and that its deficiency is related to a higher risk of depression, especially in older people. In addition, it emphasizes that a substance produced from these vitamins-S-adenosylmetionine (SAME)-showed an antidepressant effect consisting of more than 40 clinical studies.
• l-tea
This natural amino acid of green tea is known for inducing relaxation, helping concentration and calm without causing drowsiness, by modulating brain waves and neurotransmitters. A study published in the Magazine Nutrients confirmed this effect, showing the reduction of stress -related symptoms – including minor anxiety and depression – after a few weeks of supplementation. In addition, improvements were observed in certain aspects of cognitive function in healthy adults. But more research is needed to define the dose, since the study used a high dose.
•Creatina
Popular in the world of gym, creatine also seems to play an important role in the brain, by supporting the energy production necessary for the functioning of neurons. And it is believed that this supplement can be interesting as an adjunct in the treatment of depression, but more studies are still needed to verify that action.
A clinical trial published in the American Journal of Psychiatry showed that women with depression who received creatine together with the antidepressant had a faster and more significant improvement of the symptoms compared to the group that used only the medication. It is believed that, in these people, cerebral energy metabolism may be compromised – especially in regions such as prefrontal cortex and hippocampus – key areas in the regulation of mood and cognition.
In short, mental well -being is an essential part of our day to day. With healthy habits, professional support and the support of science, it is possible to cultivate a more balanced and full life.
Fuente. Herbalife Ltd.
