DIETARY SUPPLEMENTS IN MENTAL HEALTH

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DIETARY SUPPLEMENTS

The law defines dietary supplements in part as products taken by mouth that contain a "dietary ingredient." Dietary ingredients include vitamins, minerals, amino acids, and herbs or botanicals, as well as other substances that can be used to supplement the diet.

 

Dietary supplements for mental Health

·         B vitamins (Folate, B-6, thiamin, niacin, B-12, and all others)

·         Vitamin D

·         Iron

·         Magnesium

·         Potassium

·         Omega 3

·         Selenium

·         Zinc

·         Glutamic Acid

Glutamate is the major excitatory neurotransmitter in the brain. It is involved in the neuro-circuitry of memory, emotions, and cognition and is implicated in myriad psychiatric conditions, including depression, anxiety, schizophrenia, drug addiction, and neuropsychiatric disorders.

A blood test can help identify a deficiency. Your doctor may recommend taking supplements. You can also increase your intake of certain foods to correct a deficiency naturally. For example, eating clams, beef, and liver may reverse a B-12 deficiency.


Supplements to Fight Tiredness, Stress and Fatigue
·         Tryptophan
·         ZMA – zinc, magnesium and Vitamin B6.
  • Magnesium
  • B vitamin Complex.
  •  Iron 
  • A Complete Multivitamin.
  • A Natural Energy Booster.

Foods to Improve Mental Health and Wellness

“You are what you eat” – every person at least once in their life.
We all know the benefits of fresh, healthy food on the body – but how about the mind? Check out our top seven picks to help feed your brain and improve your mental health and wellness.

Oily fish

We’ve always heard that fish is good ‘brain food’ – but why? Let us introduce the wonders of the little fatty acid known as DHA.
DHA is an Omega-3 fatty acid, which helps improve both short and long-term memory, contributing to optimal brain health. Additionally, a diet high in Omega 3 fatty acids can also help to boost feelings of mental health and wellness and reduce levels of anxiety.
Find DHA in ‘oily’ fish such as salmon, trout and prawns.

 Berries


Strawberries, blueberries, raspberries and blackberries – if you’re looking for the perfect snack to get your antioxidant fix, this is it.
Antioxidants assist in repairing cells, as well as assisting in combating inflammation caused by free radical damage. By reducing the damages caused by free radicals (found in pollutants, cigarette smoke etc) these antioxidants have also been found to assist in improving symptoms associated with anxiety and depression.
As an added bonus, berries (blueberries and strawberries) also contain a compound called polyphenolics, which have been found to improve memory, concentration and attention span.
Yoghurt


Many people enjoy yoghurt for the added benefit of probiotics which help your digestive system to run smoothly, however recent research has stated that, thanks to the brain-gut connection, probiotics found in cultures such as yoghurt can also impact a person’s mental health, assisting in lowering levels of stress, anxiety and depression.
Wholegrain


According to studies, whole grains are a rich source of tryptophan, an amino acid that helps to produce serotonin. Serotonin assists in calming the mind, improving your mood and maintaining a steady sleep cycle.

Walnuts

Walnuts are full of antioxidants, helping to inhibit oxidation in the brain and body. Even more amazingly, these nuts can also lead to the growth of new neurons – basically, this means walnuts can help us to grow new brain cells, an essential aspect of maintaining good mental health.
Leafy greens

According to a study published in Neurology, people who regularly consumed daily servings of leafy greens such as spinach, kale and collard greens have a slower rate of cognitive decline compared to those who avoided piling their plates with greens.

Beans

Full of fibre and antioxidants, beans and legumes like chickpeas, lentils and kidney beans keep you fuller for longer, keeping your blood sugar stable and enabling you to burn more energy which, as we know is essential for good mental health. Beans also contain thiamine, a vitamin needed for the production of acetylcholine the neurotransmitter essential for memory.

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