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 mental health issue seems to have a perfectly functioning gut, s/he should take Pre and Probiotics and Digestive Enzymes regularly for some months and occasionally thereafter. There is a new term for such supplements called psycho-biotics. We can also start taking 'Activated Charcoal' twice every week.
We should take Omega-3 fatty acids, specially EPA and DHA. These are very important for growing kids and teens in avoiding mental health issues later in life. Take this seriously and start giving/advising these supplements to kids and teens around you by consulting with a friendly health care provider. If you have doubt ask another health care provider, latest researches point in this direction. If you can take fish oil (containing EPA, DHA, ...) in capsules, please do that. High doses of Omega-3 FA might increase chances of bleeding if you are taking blood thinners. So avoid high doses and start with a light dose; once a week. Increase it to twice a week.... High doses of Omega-3 FA might also reduce the immune system's activity! Some times immune system may be overactive in some people so taking Omega-3 FA may be helpful. Ask your physician "I read online that taking Omega-3 FA supplements can help persons like me, can I start taking fish oil capsules? If his/her answer is negative then ask another physician!
People with mental health issues need to take fish oil capsules (EPA and DHA) daily for more than a year. Some people may be allergic to fish oil, in that case they may take flax seeds, chia seeds, spirulina, astaxanthin regularly. Vegetarian supplements containing EPA and DHA may be costly, so consider other non-veg sources. People who have recovered from mental health issues will need fish oil capsules or its substitutes occasionally. Vegetarian substitutes for 'Fatty Acids' are almonds, walnuts, ghee, chia seeds, flax seeds but they lack EPA and DHA.
If you are a vegetarian you should start consuming unfertilized eggs. An egg without rooster is an unfertilized egg. An unfertilized eggs is not live. It can be eaten without harming any life. Its difficult for most people to afford lots of almonds, walnuts, ghee, chia seeds, flax seeds... daily along with Vitamin B complex capsules or tablets. An occasional boiled egg can help them avoid lots of deficiencies.
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, 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 E, Glycine & Selenium...
Taking 'Beta Alanine' supplement help us with energy!
'L-Carnitine L-Tartrate' also help us by burning fat to produce energy.
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. Few people need Arachidonic Acid (an Omega 6 fatty acid).
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.
Take copper as supplement only if your blood test indicates its deficiency.
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.
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 teen is having problem coping with stress; do not try to motivate him / her to take various competitive exams etc.
Uploaded On: 22 May 2021; Revised on: 15 Aug 2021;