Whether it’s ashwagandha to relieve stress or melatonin to help with sleep, supplements are increasingly becoming the go-to for those needing mental health support. In fact, according to consumer research organization Mintel, nearly half of millennials use some kind of vitamin or dietary supplement to support their mental health.
But not all supplements are right for everyone, so be sure to talk to your doctor before taking any supplements, especially if you’re taking prescription medications. “Supplements can interact with medications, making them either more effective or less effective,” says Mena Milhom, M.D., a psychiatrist and assistant professor of psychiatry at Columbia University Medical Center in New York City.
For example, L-methylfolate, a popular supplement known for boosting mood and energy, may enhance the effects of antidepressants and anti-anxiety medications such as Lexapro and Zoloft.
On the other hand, mixing St. John’s wort, another mood-boosting supplement, with antidepressants increases the risk of dangerous side effects like tremors, diarrhea, and seizures. Mixing St. John’s wort with antidepressants may also reduce the effectiveness of birth control pills.
It’s also important to keep in mind that supplements are designed to support your mental health journey, not cures. “Supplements are not a substitute for prescription medications, because while they can be a helpful addition, they often don’t fully address the symptoms that prescription medications address,” says Milhom. “The medications prescribed by your healthcare provider are tailored to treat specific symptoms and are backed by rigorous clinical research.”
Just because a supplement makes you feel better doesn’t mean it should replace good therapy. “Therapy provides a structured environment to address psychological patterns and develop coping strategies,” says Milhom. “It’s an opportunity to bring a person face to face with themselves, and not just suppress that.”
Here are Milhom’s top supplements for optimal mental health.
1. Omega-3 fatty acids may help reduce symptoms of depression and anxiety
Omega-3 fatty acid supplements may help boost your mood. They may also support cognitive function and reduce symptoms of depression and anxiety.
The supplement’s two main components, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), promote healthy blood flow and help regulate serotonin, aka the “feel good” hormone. They also reduce brain inflammation, which is linked to the risk of depression.
One study found that regular intake of omega-3 fatty acids not only reduced symptoms of depression, but participants also felt more alert, energized, and motivated. Milhom adds that when taken consistently, these supplements may help improve work efficiency and focus. The recommended dosage is unknown, so it’s best to consult with your doctor.
2. Vitamin D for mood regulation
Vitamin D not only plays an important role in bone health, but also in mental health. This supplement activates receptors in the brain that control emotions and behavior. It also promotes the release of serotonin, which increases happiness and stabilizes mood. It also helps improve memory and concentration. For pregnant women, Vitamin D supports fetal brain development.
People who don’t get much sun exposure may be deficient in vitamin D, but the only way to confirm this is with a blood test. People with darker skin are also at risk for vitamin D deficiency because skin pigments filter out sunlight.
Recommendations vary when it comes to daily intake: Adults should aim to get about 600 IU of vitamin D per day, but if deficient, up to 1,000 to 2,000 IU per day is considered safe.
3. B Vitamin for Energy Production and Neurotransmitter Function
This little supplement packs a powerful punch. Vitamin B complex is made up of eight essential B vitamins that help your body and brain function. B vitamins, including B9, B6, and B12, help with neurotransmission function, balance mental health, and overall brain support. In fact, without enough B vitamins, your brain is at risk for cognitive decline. Milhom adds that B vitamins may also help with energy production.
As with any supplement, you can get the benefits of B vitamins from a balanced diet of whole grains, meats, and vegetables. However, research shows that only 2.7% of Americans eat a nutrient-dense diet, so if you’re not getting enough vegetables or grains, a B complex may be helpful.
Four. Magnesium for relaxation
If counting sheep doesn’t help you get a blissful slumber, magnesium may be the answer. This supplement may reduce the stress hormone cortisol, making your mind and muscles more relaxed. It activates your body’s natural melatonin and promotes the production of gamma aminobutyric acid (GABA), a neurotransmitter that helps you fall asleep faster without feeling drowsy in the morning. Research has also shown that this supplement helps regulate your sleep schedule.
Remember, it takes time to see results, advises Milhom. Like most supplements, magnesium needs to be taken consistently over time to be effective. Experts recommend not taking more than 350 milligrams of the supplement per day to avoid side effects like diarrhea, nausea, and cramps.
Five. Probiotics for Brain Health
It turns out that optimal mental health starts in the gut. Many people think of probiotics as “good bacteria” that boost immunity and improve digestion. But the gut and brain are connected by the gut-brain axis (GBA), which explains why you get an upset stomach when you’re nervous or anxious, says Milhom.
Taking probiotics as a supplement can increase serotonin and dopamine, stabilizing mood, and studies have shown they may also help reduce stress and anxiety. Recommended dosages are unknown, so check with your doctor.
When buying supplements, always read the label. Be wary of brands that claim to cure ailments or that aren’t transparent about their ingredients. If it sounds too good to be true, it probably isn’t. Look for a gold certification stamp on the bottle, which indicates the product has been third-party tested for quality.
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