Our mental health is a reflection of the food we eat. There are a plethora of vitamins and proteins which we need to be wary of while we are combating with depression. It’s not always that we can cover them in our diet. Supplements are a viable option in such a case. It is an easy and effective way to make a balance of vitamins and proteins in our body.
Given below is a list of supplements for mental health and beating depression:
- Omega 3 Fatty Acids: Omega 3 falls under the category of polyunsaturated fatty acids. Roasted soybeans, walnuts and sardine (fish) contains rich quantity of Omega 3. Apart from these, fish oil is also recommended, which is a natural anti-anxiety and antidepressant.
- Vitamin B: Selective Serotonin Reuptake Inhibitors (SSRIs) and Prozac, the usually prescribed antidepressants focus on increasing serotonin levels. But supplements of Vitamin B6 and B3 can help improve overall imbalance of mood enhancers, not only serotonin. These vitamins work well with mild depression levels, but if the depression is rather chronic, Vitamin B12 with folic acid is advised. Cereals, milk and milk products, green leafy vegetables and egg yolk are rich in Vitamin B.
- 5-HTP: The amino acid 5-hydroxytryptophan is well established for its mood-enhancing properties. It works best with patients whose bodies are not responding to SSRIs and Prozac. In those cases, 5-HTP is converted into serotonin in the body. Chicken, milk and potatoes are a few sources of natural 5-HTP.
- L-Tryptophan: This is one of the essential amino acids which help in the synthesis of serotonin. The working procedure of this acid is a lengthy one in comparison to 5-HTP. Cheese, pineapple and tofu are rich in L-Tryptophan. L-Tryptophan is a two-way process in which 5-HTP is released in the intermediate step. However, it is reported to be gentle as well. But not all patients can tolerate 5-HTP.
- Theanine: It is an amino acid. Green tea, the only natural source, is observed to be rich in Theanine and studies have demonstrated lower number of depressed people who are regular green tea consumers. However, one can also take capsules for Theanine and L-theanine. Medical studies reason out that Theanine reduces physical and mental stress. It triggers the release of Gamma-amino butyric acid (GABA) which activates neurotransmitters that are responsible for calming, promoting relaxation and reducing anxiety.
- Vitamin D: One among the many functions of Vitamin D is to help combat depression. Sunlight is a great source of Vitamin D. It helps to promote neurotransmitters’ function. Winter season is reported to have been a more depressed season and a morning sunbath would enrich your body with Vitamin D. Cheese, orange juices and dairy products are also sources of Vitamin D.
Disclaimer: You must consult a specialist before taking on any or appropriate supplements.
So there’s no need to worry if you cannot cover all the amino acids and relevant natural anti-depressants in your diet. It is convenient to have their supplements in inventory so that you keep your near and dear ones physically and mentally fit and happy.