What we all strive for is to get premium nutrition from the foods we eat. But life often interferes as we’re always on the run, so we need to supplement the missing essential elements, this so our mental acuity will remain consistent and stable throughout the day.
What we aim for is a well balanced diet by absorbing the recommended major vitamins and nutrient rich minerals. There are also some select vitamins and supplements which may be helpful, that has been proven to reduce the symptoms of a hectic life.
These come in handy in periods of stress and anxiety, or to regulate moodiness without the need for prescription medication. It’s recommended however never to rely solely on supplements to manage stress, as they should be blended with proper diet and exercise.
Vitamin B6
It’s the B vitamins which are usually linked to reducing stress, such as B6, which has specifically been associated with reducing panic attacks. Reports on test subjects show that those who suffer from panic disorders, all had a deficiency in vitamin B6.
What the majority of the B vitamins does is plays a key role to create serotonin, which helps in controlling mood, mental stability, along with better sleep and cardiovascular function.
What doctor prescribed antidepressant drugs are usually designated to do is prevent this serotonin from being reabsorbed by the brain, allowing it to be more available to function as a neurotransmitter.
Vitamin B8 Inositol
Another B complex vitamin, B8 is singled out because it’s thought to help reduce the symptoms of Obsessive Compulsive Disorder (OCD), along with controlling panic disorders in clinical studies.
The same study however showed that those who were taking doctor prescribed antidepressants, didn’t report any improvement when also taking vitamin B8, as the anxiety remained neutral, so in some cases, the B8 inositol remains subjective.
Vitamin D
Most are familiar with vitamin D, and know they get large natural doses of it from the sun. But for many, they get deprived of this vitamin during the winter months once the sun vacates the skies, and most don’t bother to do anything about it.
As a result, it’s estimated that up to 25% percent of those who experiences winter and the cold, all become sufficiently low on this vitamin, making them feel grumpy and miserable, known as SAD.
What research has proven for certain, is that there’s no longer any doubt the critical role vitamin D plays on moodiness, this when it comes to a sane and healthy mind and body.
There has been numerous case studies of irritability and even depression, which has been associated with those who have low insufficient levels of this hormone.
What’s also known is that it can take weeks and at times months of sunlight exposure, this to refill and to return the levels back to normal, so the solution is to supplement with vitamin D during these downtimes.
Folinic Acid
Most are not aware of what this nutrient is, and it’s not to be mistaken with folic acid. Some experts claim that taking calcium folinic acid orally, has the ability to naturally boost the levels of serotonin.
It’s absorption is also known to help in maintaining a healthy cycle of Methylation, which the body relies on for better brain and mental health function.
The issue with Methylation however, is gene mutation which has shown to respond better for certain individuals taking folinic acid, this to help reduce mental health symptoms.
This gene mutation also has shown to complicate the absorption of the B vitamins, which affects ones mood. There are some who suggests that folinic acid is the most effective when it’s combined with vitamin B12.
Iron Supplementation
What the mineral supplement iron, and more the deficiency of it, may be the reason why one feels down in the dumps mentally, along with feeling weak physically.
A recent study noted that 21% percent of women, along with one half of all pregnant women, had insufficient levels of iron in their bodies, while just 5% percent of men had this issue.
What a low lack of iron leads to is anemia, which can lead to symptoms of severe moodiness. These symptoms can also include the feelings of being sluggish, irritable, and a lack of concentration.
What health advisers suggest, especially for women, is between 8 to 18mg of iron on a daily basis through natural sources such as lean red meat, poultry, fish, or in supplemental form.
L-Theanine
This particularly for men, a study found that the amino acid L-Theanine can help in reducing stress and anxiety. It’s found effective because it easily crosses the blood/brain barrier.
What this prevents are unwanted substances from entering into the spinal cord and the brain, while encouraging the production of serotonin along with dopamine, both natural feel good hormones.
What L-Theanine also produces is GABA, which is known to calm down the brain by limiting the neurons from firing too rapidly and often. There are prescription versions of L-Theanine, and is not considered addictive or has withdrawal symptoms.
Magnesium
Magnesium is best known to be an excellent mood mobilizer, often referred to as “the calming mineral,” which nourishes the nervous system along with preventing anxiety, nervousness, fear, restlessness, and irritability.
Magnesium is also known to help the heart and arteries, while reducing the symptoms of panic attacks. All that’s needed is just a small dose for it to take effect.
A typical recommended supplemental amount is around 400 to 600mg on a daily basis. Experts claim taking magnesium along with doubling the amount of calcium daily, can result in better sleep.
Combining magnesium with vitamin B6 is known to alleviate anxiety that’s related to premenstrual symptoms in women.