Due to the current economic climate, many of us may have struggled more with our mental health in recent months. As the cost-of-living crisis impacts more people and worldwide fear escalates, achieving a healthy mental balance is becoming more challenging for many people.
It’s now more essential than ever to learn how to stay calm and balanced to be prepared for whatever the future holds.
Ensuring you get the proper nutrition can promote a calm and balanced mind. Here is a selection of our favourite nutrients, supported by scientific studies, that can help you to regain mental balance…
1. S-Adenosyl-L-Methionine (SAM-e)
Taking S-adenosylmethionine (SAM-e) has been shown to provide antidepressant effects. In particular, SAM-e plays a role in helping to produce and break down brain chemicals such as serotonin, melatonin, and dopamine.
Studies show that as a natural compound, SAM-e can help to improve depressed moods by helping to increase serotonin turnover, along with beneficial synergistic effects on dopamine activity. [1] Research findings also show that SAM-e is widely used for treating depressed moods. In one scientific review, researchers compared the effectiveness of SAM-e to that of conventional antidepressants and found it to be as effective at alleviating depression symptoms. [2]
2. Rhodiola Rosea
As an adaptogen, Rhodiola Rosea has been shown to help improve cognitive functioning and provide natural depression relief. By increasing blood circulation, Rhodiola may also help to fight mood swings, enhancing memory and mental performance. It can also play a role in maintaining energy levels and stamina.
Rhodiola may help increase your neurons’ sensitivity, including two neurotransmitters known as serotonin and dopamine. In one clinical trial, 150 participants suffering from depression were given Rhodiola Rosea for one month. At the end of this trial, two-thirds of the group had complete remission of depression symptoms. [3]
3. Krill Oil
Numerous studies have suggested that taking Omega-3 fatty acids daily has been shown to significantly improve symptoms of depression. Depression and anxiety have been linked to low levels of Omega-3 and Krill Oil. [4]
In one randomised, double-blind, placebo-controlled study, 400 adolescents aged 15 to 25 were diagnosed with major depression. The 400 participants were divided into two groups: one receiving CBT and the other receiving omega-3 fatty acids plus CBT. The study found that Omega-3 PUFAs provided a significant antidepressant effect. The study’s authors suggested that it should be used as a “first-line therapy” in young people with major depression. [5]
4. Vitamin D3
Recent research shows that taking Vitamin D supplements may help to ease depressive symptoms in adults. Prior research has also found a link between Vitamin D, inflammation, and depression. [6] Another 2013 study has found that taking Vitamin D may help to regulate inflammation, which is linked to depression. [7]
5. Vitamin B12
Low levels of Vitamin B12 and other B Vitamins are linked to depression. One possible connection is the effect of Vitamin B12 levels on the serotonin levels in your brain and other chemicals. When serotonin levels are low, this may be linked to depression. [8] Various studies show that Vitamin B12 can contribute to relieving depression, primarily by producing brain chemicals that affect mood and other brain functions. [9]
If you are taking any prescription medication/s, always check with your healthcare provider before using any nutritional supplements.
The above nutrients are recommended as part of a healthy diet and lifestyle, to help provide natural support for mental health and well-being. Incorporating some mindfulness activities or deep breathing exercises into your daily routine, may also help you to feel more calm and balanced.
References:
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5501081/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6457972/pdf/CD011286.pdf
[4] http://www.ncbi.nlm.nih.gov/pubmed/24805797
[5] http://www.ncbi.nlm.nih.gov/pubmed/25130262
[6] https://www.tandfonline.com/doi/full/10.1080/10408398.2022.2096560
[7] https://onlinelibrary.wiley.com/doi/10.1111/j.1365-2567.2011.03482.x
Recommended Examples
SAM-e Plus+™
SAM-e Plus+™ – S-adenosyl-l-methionine is significant in supporting stress relief and optimal mood balancing, amongst other benefits. 60 capsules. Available from Good Health Naturally.
The Krill Miracle™
The Krill Miracle™ – A blend of ultra-pure omega fatty acids formulated to promote wellness and longevity. It contains high-strength DHA/EPA that supports anti-inflammatory processes. It may help with optimal mood support. Available from Good Health Naturally.
Vitamin D3™ (4000IU)
Vitamin D3™ (4000IU) – An essential combination of Vitamin D3 and 100mg of Calcium (from coral) to support the immune system. Recommended for mood support and optimal health benefits. Available from Good Health Naturally.
Ionic Vitamin B12
Ionic Vitamin B12 – This highly bioavailable form of B12 as, methylcobalamin, provides Vitamin B12 in the form most recognised by the body. Plays a crucial role in multiple metabolic functions, including enzyme production, DNA synthesis, hormone balance, energy production, and healthy nerve, brain and cardiovascular function. As an easy-to-take liquid, it can be taken off the spoon using a metred dropper. Alternatively, you can also add it to juice or food as desired. Available from Good Health Naturally.
