Read the page Nutrients / Supplements for Vegetarians before this page.
Nutrients / Supplements for Mental Health
Remember our gut is our second brain, we need to take a good care of it. Lot of us with mental health issues don't have a perfectly functioning gut. We may not be aware of it.
Even if a person with a mental health issue seems to have a perfectly functioning gut, they should take prebiotics, probiotics, and postbiotics regularly for some months and occasionally thereafter. These supplements are collectively known as psychobiotics.
To avoid constipation, a person should take prebiotics (fibers) along with probiotics. Sometimes, a person may require small doses of digestive enzymes to aid in digestion.
Incorporating Omega-3 fatty acids, particularly EPA and DHA, into the diet is crucial, especially for children and teenagers. These nutrients play a significant role in supporting mental health and may help prevent issues later in life. It’s important to consult with a healthcare provider to determine the right dosage for kids and teens. If you're unsure, seek a second opinion, as current research supports the benefits of these supplements. If possible, consider fish oil capsules that provide EPA and DHA.
Never take high doses of Omega-3 fatty acids, especially if you're on blood thinners, as they can increase bleeding risk. Start with a low dose, such as once a week, and gradually increase to two or three times a week. High doses might also impact immune function. For those with an overactive immune system, regular Omega-3 intake could be beneficial. Always discuss with your physician or healthcare provider before starting supplements. Ask, “Can I begin taking fish oil capsules for my health?” If the answer is no, seek advice from another healthcare professional.
If you’re allergic to fish oil, consider alternatives like spirulina, flax seeds, or chia seeds. While vegetarian supplements containing EPA and DHA might be more expensive, non-vegetarian sources are more cost-effective. For those who have previously experienced mental health issues, occasional use of fish oil or its substitutes may be necessary. For vegetarians, sources of fatty acids like almonds, walnuts, ghee, chia seeds, and flax seeds can be beneficial, though they lack EPA and DHA.
If you're a vegetarian, consider adding unfertilized eggs to your diet occasionally. Although egg allergies are rare, it's best to check before starting. A simple test is to place a drop of egg white and a drop of egg yolk on your palm at night. Let the drops dry, then wrap your palm with a cloth. In the morning, check for any redness or reaction. If there's no reaction, you’re likely not allergic to eggs. To be safe, start by eating only a small portion of egg yolk. If you tolerate it well, gradually increase the amount. Do the same with egg white.
An egg from hen without rooster is unfertilized egg. Unfertilized egg is not alive, so eating it does not harm any life. For most people, it is expensive to eat almonds, walnuts, ghee, chia seeds, etc., daily along with Vitamin B complex capsules. Sometimes eating a boiled egg can help avoid many deficiencies. Try to get eggs from free-range poultry, but it is not easy to find unfertilized egg from free-range sources.
Flax seeds are usually cheap, so it is wise to chew lightly roasted flax seeds regularly, even if you enjoy all kinds of non-vegetarian foods.
If you have problem with digestion / absorption you may occasionally need to take quantities (doses) of supplements more than the reference (recommended) daily values. Consult / inform your health care providers before doing that.
For mental health benefits we can take Sarcosine, Omega 3 Fatty Acids (particularly DHA & EPA), D-Serine, Zinc, Magnesium (new form is: Magnesium L-Threonate), B vitamins (particularly forms of B9, B12, B6 and B3 mentioned earlier), N-Acetyl Cysteine (NAC), Inositol (B8), Choline, Vitamin C, Vitamin D3 with some calcium, Biotin (B7), Vitamin A, Vitamin E, Glycine & Selenium...
Taking 'Beta Alanine' and 'Coenzyme Q10' supplements may help us with energy!
If we have extra fat, 'L-Carnitine L-Tartrate' can help us by burning fat to produce energy. Avoid it before siesta or going to bed.
Coffee has more caffeine than tea, so tea may be better for us. If you can't take tea you may consider 'Theanine' in the morning.
If you overdose on a supplement you need frequent testing to determine when to stop taking or reduce the dose of that supplement.
Occasionally take Ashwagan'đhā, Spirulina, Astaxanthin, Quercetin, Curcumin (if you don't regularly eat turmeric), Saffron, Brāhmī and Shilājīŧ. Some persons need Arachidonic Acid (an Omega 6 fatty acid) supplements. Some persons require 'Evening Primrose Oil'.
If you want to take Ashwagan'đhā regularly for reducing OCD, anxiety, stress, depression; and/or Brāhmī for improving cognitive performance, memory, attention; start with a light dose of one of these and experiment by avoiding it on holidays. Then switch to another and try to figure out if there is any effect. These are not thoroughly researched. Most of the commercial supplements source these herbs from different sources. Never overdose on any herb. Inform about the effects of taking it to your primary health professional. Read about - taking 'Activated Charcoal' occasionally to get rid of some toxins in your digestive system.
It is better to start your day with natural proteins (pulses etc.) than lots of carbohydrates. Some people may need to supplement 'Betaine HCL and Pepsin' to help in digestion.
You need to learn the system(s) used in your country and by various products to decide the doses of those dietary supplements / nutrients that you require. Reference Daily Intake (RDI) is the daily intake level of food and dietary supplement products; RDI values are used in North America. Dietary Reference Values (DRV) are used for nutritional requirements in some European countries.
Important Blood Test/s
You may consider following blood tests, and discuss the results with your primary health care provider. Keep a record of all the tests.
- Complete Blood Count (called CBC, Hemogram, etc.) - Important to find the overall health of white and red cells. Oxygen carrying capacity of red blood cells and numbers (counts) of various types of cells, etc. Immunity also depends on WBC. But sometimes immune system may be overactive; if that is the case consult with a physician.
- Liver Function Test (LFT) - Important to find the effects of psychiatric medicine you may be taking. Do not stop your psychiatric medicine without approval of a qualified psychiatrist, just because the test shows some abnormality. Discuss with your health care providers.
- Take copper in supplements only if your blood test indicates its deficiency. Copper overload may worsen mental health issues in some cases!
- Taking a small dose of zinc and magnesium 2-3 times a week helps. Occasionally taking iron and selenium may also help. So once in a while blood tests for these nutrients may be helpful in increasing or lowering doses
- Levels of all the B vitamins particularly (B3, B6, B9 and B12) need to be maintained on the upper side. Maintenance of Vitamin C level is also important. So a occasional blood test may help you in adjusting their doses.
- Levels of other vitamins like A (retinol), D3 and E should be maintained.
- Lipid Profile Test - HDL levels of less than 60 mg/dL is problematic. High level of LDL and Triglycerides are problematic.
- Diabetes is more common among patients with mental health issues (like schizophrenia); if that is the case, blood sugar level must be monitored frequently.
- ESR (Erythrocyte Sedimentation Rate) and CRP (C-Reactive Protein). NAC is more effective when CRP is high!
- Thyroid Function Test.
- Manganese & Chromium should only be taken in trace amounts only if their deficiencies is found in blood tests. Avoid taking manganese or chromium without consulting your physician. Read about effect of these on our physiology.
- Food Allergy tests.
- Some other tests may be ordered by yor physician based on regular usage of drugs (eg. test for prolactin while taking 'Risperidone' regularly).
Do not panic if your blood test results are not within the normal range. It is often better to focus on natural molecules rather than synthetic ones for correcting abnormalities. Consult with your physician and a qualified nutritionist before making any significant changes to your nutrient intake or starting any supplements.
Magnesium, particularly in the form of Magnesium L-threonate, is often used to promote calmness and reduce stress. Its unique ability to cross the blood-brain barrier effectively allows it to support neurological health, potentially improving mood and reducing anxiety. This form of magnesium may enhance cognitive function while fostering a sense of relaxation and mental clarity.
Butyric acid (found in ghee), sodium butyrate, and tributyrin play significant roles in supporting mental health. Butyric acid, a short-chain fatty acid produced in the gut, has been linked to improved gut health and reduced inflammation, which are crucial for mental well-being due to the gut-brain axis. Sodium butyrate, the sodium salt of butyric acid, functions as a histone deacetylase inhibitor, modulating gene expression and showing potential in alleviating symptoms of depression and anxiety. Tributyrin, a triglyceride form of butyric acid, provides a controlled release of butyrate in the body, enhancing its neuroprotective effects and potentially aiding in the management of neurodegenerative diseases and mood disorders. Together, these compounds offer promising avenues for therapeutic interventions in mental health conditions.
In winter, eat your brunch/lunch outside. During winter you may like to stroll in sunlight when it is warm outside. Do it for at least 15 minutes. Use shades for your eyes as reflecting sun rays from snow or light coloured surroundings can create problems in medium to long term. If strolling or eating in sunlight is not possible in your area, find ways to get benefits of sunlight, like light therapy.
There are other important things TO DO to remain a good human being.
Nutrients and physical work-outs are important not only for the physical health but also for the mental health. A lot of things that are good for our heart are also good for our brain!
If a kid / teen is having problem coping with stress; do not try to motivate him / her to take various competitive exams etc.
First draft of this document was uploaded On: 22 May 2021; Most Recent Update: 06 November 2024
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