Dietary supplements are really vital for the structure and functioning of the brain. So, all these nutrients have the potential to impact our mental health. Studies also have shown that vitamins, along with these nutrients, can treat some psychological disorders as well.
Dietary improvements and nutritional interventions can help in reducing the risk of psychiatric disorder. Clinical studies also support the use of certain nutrients that influence a wide range of neurochemical activities. This is really beneficial for treating mental disorders.
What Are The Best Vitamins For Mental Health?
Here I will discuss the vitamins and other nutrients that are really impactful on mental health. This not only helps us to have a healthy mind and brain but also you can treat yourself with certain mental conditions.
So, let’s get started with the vitamins along with other nutrients that are also important for mental health.
1. Vitamin B12 or Folate
For a range of metabolic and cellular processes, we require B vitamins. They also play an important role in the production of a wide range of brain chemicals. As per reports, the deficiency of Folate or Vitamin B9 has an impact on depressed people and also those people who do not or poorly respond to antidepressants.
Several studies have found that the synthetic form of folate or folic acid has an antidepressant effect along with antidepressant medications. And this has improved the response rate of those people. Green leafy vegetables, whole grains, legumes, nuts, and brewers’ yeast are great sources of folate.
Unprocessed meats, cheese, eggs, dairy, nuts, and whole grains are a rich sources of Vitamin B. Due to the synergistic effect, it is always advised to take B vitamins and supplements together. You also can go for Best Liquid Vitamins for more enhanced results. You can read about: 7 Health Benefits of Black Seed Oil
2. Vitamin D
We all know that, when it comes to fat-soluble compounds, Vitamin D is one of them. Just the way it is important for bone development, it is also important for brain development. Reports state that the low maternal levels of Vitamin D are involved in schizophrenia risk.
Increasing depressive symptoms are also a result of Vitamin D deficiency. But when it comes to preventing depression, there is too little evidence for supporting the use of Vitamin D supplements. Sunlight can synthesize Vitamin D in our skin.
Between the time range of 10 a.m. to 3 p.m. on the summer days, append 15 minutes under the sun to get Vitamin D. but before you are exposing your skin to the direct sunlight, make sure that you have taken an expert’s advice on the factors of skin cancer that is also related with sunlight.
Apart from sunlight, Vitamin D also can be found in UVB exposed mushrooms, oily fishes, and fortified milk.
3. Omega 3 Fatty Acids
In maintaining neuronal function and structure, Polyunsaturated fats, particularly omega-3 fatty acids, play a vital role. It also modulates critical aspects of the inflammatory pathway in our body.
Omega 3 supplements are really effective for symptoms of post-traumatic stress disorder, bipolar depression, along depression. It also can be helpful for preventing psychosis. We can find omega-3 fats in oysters, seeds, and nuts.
You will find the highest amount of omega 3 is found in oily fishes such as salmon, sardines, mackerel, and anchovies. Large fish, like mackerel, need to be consumed at moderate levels as they have higher levels of mercury.
4. Plant-Based Antioxidants
The increasing oxidative stress, along with brain cell damage, is involved in a wide range of mental disorders. And these can be dementia and depression as well. Some antioxidant compounds such as polyphenols can remove free radicals. These radicals damage cells.
So the polyphenols, which are found in certain herbs and fruits, are a natural way of combating excessive oxidation. The high doses of supplements of synthetic vitamins E, C, or A can be replaced by the consumption of natural antioxidant compounds throughout your diet.
Always remember the oxidative system must always be in tune, and excessive oxidation can be harmful.
Fruits and vegetables like blueberries, blackberries, raspberries, mangoes, grapes, mangosteen, goji berries, kale, garlic, onion, various herbal teas, green and black tea, and coffee are rich sources of antioxidants.
5. Amino Acids
Do you know what the building blocks for creating proteins are? They are amino acids. And we all know proteins are the main compound for brain chemicals, and brain circuitry is formed.
Some of the various amino acids are the forefather of mood-modulating chemicals, like tryptophan. It is also needed in producing serotonin. The most powerful antioxidant of our body is glutathione, which is formed from cysteine.
This cysteine is a sulfur-based amino acid. NAC or N-acetyl cysteine, which is a form of amino acid, converts into glutathione only when given as a supplement in the body.
Conclusion
So, these are the vitamins and other nutrients that are responsible for bettering and changing your mental health. You can use a Weight Watchers Scale in order to measure the appropriate amount of nutrients that you should consume. You also can check the Ubervita W700 Review for a better understanding.
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