If you are reading this, you may be having a bad day. Maybe you have even been feeling a certain "down" for several weeks..
There are many things that can influence your mood, including:
Identifying the underlying causes of low moods can go a long way in determining the best way to address them..
Food supplements can be a way to help cope with stress and improve our mood. If you are taking antidepressant medications, you should definitely speak with your doctor before taking any of these, as some supplements can interact with the effects of the medications..
Also known as St. John's wort, it is used alone or in combination with other plants for a variety of mild to moderate depressive conditions.
How does it work?
It is not clear exactly how St. John's wort works. Some evidence suggests that it acts as a mild serotonin reuptake inhibitor (SSRI). However, the many different compounds within the plant most likely exert multiple effects on the central nervous system..
St. John's wort has been well researched and numerous reviews and analyzes of its effects have been published. For example, a meta-analysis of 23 randomized trials with 1,757 people found that it worked better than a placebo and almost as well as standard antidepressants for mild to moderate symptoms.1.
How to take St. John's wort
Usually a dose of 600-900 mg / day divided into three daily doses is recommended, with meals.
5-HTP is a compound that occurs naturally in the body from the amino acid L-tryptophan. In the 5-HTP food supplements is obtained from the plant Griffonia simplicifolia.
5-HTP is used to help reduce symptoms related to depressed mood and insomniatwo.
How does it work?
In the brain, 5-HTP is part of the normal pathway involved in the production of serotonin. Taking 5-HTP as a supplement is believed to not only help increase serotonin production but also the production of other brain chemicals, including: melatonin, dopamine, norepinephrine, and beta-endorphin.
How to take 5-HTP
It is recommended to start with 50 mg three times a day with meals. If there are no adverse effects after two weeks, the dose can be increased to 100 mg three times a day..
SAMe is short for S-adenosylmethionine, a chemical compound that occurs naturally in the body and has a role in neurotransmitter metabolism. Abnormal levels of SAMe in the body have been reported in depression.
How does it work?
Many studies have focused on SAMe's ability to improve depressive symptoms alone and in combination with other treatments. Research even shows that for some people, it works better than tricyclic antidepressants and has helped in cases where patients did not improve with other medications such as SSRIs.3.4.
How to take SAMe
The doses used in the studies range from 400 to 1,600 mg per day. Precautions and contraindications: SAMe can trigger hypomanic or manic symptoms in people with bipolar disorder.
Folate and vitamin B12 are two independent vitamins, but in this case they are mentioned together because of their synergistic relationship, and because of how they relate to mood. Both vitamins can be obtained through food, but they are not stored in the body and must be continually replenished.
How do they work?
Folate is a generic term that refers to both natural folates in foods and folic acid, the synthetic form used in supplements and fortified foods. Folate must be converted to its active form called 5-methyltetrahydrofolate (5-MTHF) before entering the bloodstream. Folate has many functions in the body, including making DNA and other genetic material.
Vitamin B12, also known as cobalamin, is necessary for a wide variety of functions in the body, including healthy red blood cell formation and energy production.
These two B vitamins are related to each other because they are both involved in the production of methionine and S-adenosylmethionine (SAMe). Studies show a link between low folate and B12 levels and depression5.6.
While these low levels may be due to a deficiency in the diet, more attention is being paid to the genetic inability of some people to convert folate to 5-MTHF. This genetic condition is called "MTHFR polymorphism" and may be more common than previously thought..
If folate can't be converted, it can't work with B12 to help make methionine and other neurotransmitters. Therefore, research suggests that supplementation with folic acid and / or B12 would be a reasonable thing to do to improve mood and depressive symptoms..
How to take folate and vitamin B12
Folic acid is the synthetic, inactive form of folate and may not be the most effective. A pre-methylated form of folate (methylfolate) may be a good choice as many people who have the MTHFR polymorphism are not aware of it..
The recommended daily allowance for adults is 400 mcg and the upper limit is 1,000 mcg. Taking excessive amounts of folic acid is not recommended as it can alter B12 status.
The recommended daily dose for adults in the case of vitamin B12 would be about 2.4 mcg.
Vitamin D is a fat-soluble vitamin that can be obtained through some foods and made in the body through exposure to sunlight. In addition to vitamin D's role in bone support and immune health, it also works to activate genes that release neurotransmitters such as serotonin and dopamine..
How does it work?
Seasonal affective disorder (SAD, also known as SAD is the mood condition that some people experience when the seasons change and there is less daylight. Researchers believe that the depressive symptoms felt by SAD sufferers may be the result of falling levels of vitamin D in the body (24).
Some risk factors associated with an increased likelihood of vitamin D deficiency include:
Researchers in the Netherlands found that older people who had depressive symptoms actually had lower levels of vitamin D7. Another study found that supplementing with 4,000 IU of vitamin D3 improved participants' sense of well-being8.
How to take vitamin D
Vitamin D supplements are available in two forms: D2 (ergocalciferol) and D3 (cholecalciferol).
Vitamin D3 is the preferred, most potent type. The current recommended figures are:
Your doctor can help you determine the right amount of supplemental vitamin D.
Magnesium is a very abundant mineral in humans and is used for hundreds of biological functions. Influences nearly every system in the body, including many of the pathways, enzymes, hormones, and neurotransmitters involved in regulating mood.
How does it work?
Magnesium deficiency has been observed in people with depressive symptoms9.10. Although magnesium is widely available in many foods, deficiency is quite common..
Those at risk for deficiency include people:
Many studies have been done on the beneficial effects of magnesium supplements on mood, including when it comes to symptoms of major depression. In fact, a recent study found that depression and anxiety symptoms improved significantly after just two weeks of taking 248 mg of magnesium.11,12,13.
Additionally, magnesium supplements help improve sleep quality, which can help the body manage stress and improve mood..
How to take magnesium
200 to 600 mg per day, divided into different doses, together with food.
The brain has one of the highest concentrations of lipids (fats) in the body. Fifty to sixty percent of the dry weight of the brain is actually fat, specifically the polyunsaturated type (PUFA).
Research has shown that the brain needs an adequate supply of two types of PUFA (arachidonic acid (AA) and docosahexaenoic acid (DHA)) to function properly. Arachidonic acid is an omega-6 fatty acid, while docosahexaenoic acid is an omega-3.
How do they work?
It turns out that those diagnosed with anxiety and depressive disorders, seasonal affective disorder, and social anxiety have a higher ratio of omega-6 to omega-3 fatty acids in their brains. This has led researchers to explore the possibility of omega-3 fatty acids as a therapy for mood problems..
According to research, taking omega-3s can help improve mood in mild to moderate cases, but not for major depression14.
An interesting finding was that even though the brain requires sufficient DHA, a different omega-3 fat, eicosapentaenoic acid (EPA), may be more effective..
How to take Omega-3
It is recommended to take 1 gram a day of a combined DHA / EPA supplement to help improve mood.
Ashwagandha (Withania somnifera), also known as Indian ginseng, is a plant that has been used in Ayurvedic medicine for more than 3,000 years. It has antioxidant and anti-inflammatory properties and can also be helpful in reducing feelings of anxiety.
How does it work?
This plant has long been used for its adaptogenic and calming effects. Modern studies now support what has been believed for thousands of years.
For example, a study of 39 subjects with anxiety disorder took an ashwagandha extract or placebo for 6 weeks. Those in the ashwagandha group had a significant response with very few side effectsfifteen.
How to take Ashwagandha
Doses of up to 1000 mg per day have been used in studies for anxiety.
Ginkgo biloba is a tree famous for being one of the oldest tree species in the world. Its leaves have long been used in traditional Chinese medicine and modern research is producing results that support their traditional use, including in areas related to mood regulation..
How does it work?
While no one is sure how ginkgo works to help improve mood, theories include its possible role in the production of 5-HTP and serotonin, its effect on the hypothalamic-pituitary-adrenal (HPA) axis system. and / or its antioxidant capacities.
Many studies have focused on ginkgo's ability to reduce aging-related feelings of anxiety in older people. One of these studies found that 480 mg of a ginkgo extract helped reduce anxiety in people experiencing age-related cognitive decline16.
While evidence is accumulating for ginkgo's therapeutic effects in older populations, the young may also benefit. Research suggests that ginkgo can help decrease feelings of anxiety and depression and improve feelings of well-being in youth and adults, even after just 4 weeks.
How to take ginkgo biloba
Usually 80 to 480 mg of leaf extract are used per day.
Remember! If you feel like you are not in control of your mind and body, always seek professional help..
In addition to supplements, there are many things you can do to improve and maintain your mood..
Some lifestyle habits that can benefit your mind and body include:
References
Yet No Comments