Supplements for Mind and Mood
Are you suffering from low moods and wondering how you can support your mental wellbeing? Depression is a common condition, affecting 4 % of the world’s population. There are several different approaches to supporting your mental wellbeing, including diet and nutrition.
For many individuals, mild-to-moderate depression can be significantly improved with a variety of natural options, such as dietary changes, nutritional supplements, exercise, stress reduction, other lifestyle changes and therapy.
Key Foods for Mind & Mood
Nutrients identified as having an antidepressant effect include folate, iron, magnesium, omega-3 fatty acids, potassium, selenium, thiamine (vitamin B1), zinc, vitamin A, vitamin D, vitamin B6, vitamin C and vitamin B12. To support healthy moods, try to include the following foods in your diet:
- Oily fish: Omega-3-rich foods include salmon, trout, mackerel, sardines and herring, or if you’re vegan; flaxseeds/flaxseed oil, chia seeds and hemp seeds.
- Organ meats: Kidney, liver, heart, and lung are a dense source of iron, B12, B1, B6, vitamin A, and zinc.
- Leafy greens: Rocket, kale, mustard greens, spinach, sorrel, chard, and beet greens. The leafy greens supply us with folate, magnesium, beta carotene, potassium, and vitamin C.
- Peppers: Bell peppers in particular are rich in vitamin C, folate, beta carotene, B1, and B6.
- Cruciferous vegetables: the brassica or cruciferous family includes kale, rocket, broccoli, radishes (black, white, red, Daikon, Lo bok), mustard greens, cauliflower, cabbage, and Brussel sprouts. Packed with potassium, vitamin C, beta carotene, folate, magnesium, and iron.
Which Supplements Can Support Mind & Mood?
The top nutrients to consider when looking for supplements to support mental wellbeing are:
- B Complex
- Vitamin C
- Vitamin D
- Omega-3 fatty acids (either from fish oil or algae oil)
Top Tips on Buying Supplements for Mind & Mood
- Look for supplements which contain vitamin D3 which is the bio-available form of vitamin D. Consider getting your vitamin D levels tested so that you can supplement according to your needs.
- The most bio-available forms of magnesium are magnesium glycinate and magnesium citrate, either in powder or capsule form.
- You can supplement with either a fish oil supplement for omega-3 or if you prefer, a vegan source of omega-3, look for supplements derived from algae oil.
- For vitamin C, look for the ascorbate form rather than ascorbic acid, as this is gentler on your stomach.
Nutritional Therapy Support For Mind & Mood
Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with mental health and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations
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