Best Supplements To Take For Your Mental Health

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For U.K.-based nutritionist Rob Hobson, good nutrition is vital for building up mental resilience, especially in trying times. 

"Our minds have a lot to deal with; be it overscheduled lives, the need to succeed running us into the ground both, or the rise of burnout in the workplace. That's even before we get into the uncertainty of the current COVID-19 health crisis," Hobson wrote in beauty and health website Get The Gloss. 

Mental health is just as vital as physical health even in our days under home quarantine. One way of boosting it is through nutrition, which helps build up not just our physical immunity, but what psychologist Dr. Meg Arrol called "psychological immunity."

"A strong mind is just the same as a strong immune system in that it means being able to cope well with life's demands," Arrol said. She added that there are many strategies we can use to help build our "psychological immunity," including checking reputable sources of information, openly expressing our feelings and being physically healthy. In addition, she also advised taking supplements that have been shown to support mental health since "chronic stress and traumatic experiences can deplete important vitamins and minerals."

Though healthy eating and food choices are ideal for your overall health, low mood and poor mental health make these difficult to do. Fortunately, the following mental-health-boosting supplements should help you fill in the gaps during the coronavirus crisis:

B Vitamins 

B vitamins such as vitamins B6 and B12 both support your nervous system and strengthen your mental health. These vitamins help you feel less tired, boost memory and make you feel more clear-headed. They are also essential for cell energy production -- including those of brain cells, where they help make neurotransmitters that are responsible for the brain's communication with the rest of the body -- and help with nerve conduction, which ensures that the messages from the brain are passed on. 

When you are stressed or anxious, your B vitamin levels get depleted, exacerbating your stress symptoms.

Magnesium

A good night's sleep helps promote good mental health and mood throughout the day. This requires ample amounts of the sleep-triggering hormone melatonin, the production of which is supported by magnesium. Essential for energy production, this mineral helps reduce tiredness and fatigue and is vital for normal nervous system function and psychological health. 

Like in the case of B vitamins, magnesium gets depleted due to stress and anxiety.

Probiotics 

Known for their beneficial effects on digestion and immunity, probiotics have been suggested by recent research to also influence psychological health through the gut-brain axis. 

Although the research is still in its initial stages, these beneficial live bacteria are now believed to have indirect effects on brain health by regulating production of the mood-boosting hormone serotonin within the gut wall. As much as 95 percent of our serotonin is made within the lining of the digestive tract.

5-HTP 

Hydroxytryptophan, or 5-HTP, is found naturally in the body and can be converted into mood-improving serotonin as well as the sleep-regulating melatonin. This amino acid appears to improve your sleep structure by extending the amount of time you spend in REM sleep, in which memories are processed by your brain. Getting enough REM sleep is important to feel rejuvenated during the day, positively impacting both your mental state and your ability to perform daily tasks. 

5-HTP supplements are shown by several studies to have a positive effect on mood and are more effective than placebo in treating depression, with benefits usually occurring within two weeks.

Omega-3 And Vitamin D 

Fish oil-based omega-3 fatty acids and Vitamin D work together to optimize serotonin levels in your brain. That is because the "good mood" hormone needs the amino acid tryptophan (which functions almost like 5-HTP) to convert it into a usable form in the brain. This conversion is triggered by vitamin D. 

Once serotonin is made, EPA (a type of omega-3 fatty acid) helps brain cells release it into the communication gaps (synapses) to stimulate surrounding brain cells. Once serotonin arrives at a new brain cell, DHA (another omega-3 type) then helps the serotonin's message to be received by increasing cell membrane fluidity. In other words, good levels of vitamin D and both omega-3s are needed for optimal brain function.

Researchers suggested that lack of vitamin D, EPA or DHA is linked to various psychiatric disorders and depression. Omega-3 fish oils 

are suggested by clinical trials to improve depression, prolong periods of remission from depressive episodes and improve the short-term course of the illness in those affected. 

To get a beneficial anti-depressive effect out of omega-3, take 650 milligrams of total EPA and DHA daily. Compared to placebo, adding fish oils to usual drug treatment to depression has been shown to significantly improve symptoms within two weeks.

What is vitamin D deficiency? How less sun can make you vulnerable to infection

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insider@insider.com (Madeline Kennedy)

• The primary cause of vitamin D deficiency is lack of sunlight exposure.
• Vitamin D helps keep your immune system strong, so a deficiency could be the reason for frequent colds or the flu.
• You can get more vitamin D by spending at least 5 to 10 minutes outside 3 times a week without sunscreen. 
• This article was medically reviewed by Melissa Rifkin, MS, RD, CDN, owner of Melissa Rifkin Nutrition LLC. 
• Visit Insider's Health Reference library for more advice.

Vitamin D is an essential vitamin that plays a crucial role in the body, from maintaining bone health to strengthening the immune system. 

You can get vitamin D three ways: through foods you eat, from dietary supplements, and by natural synthesis in the body through exposure from the sun. Yet, an estimated 40% of US adults don't get enough of the so-called "sunshine vitamin".

When the body doesn't have enough vitamin D to stay healthy, it's referred to as vitamin D deficiency. And surprisingly, it's more common than you might think. 

Causes of vitamin D deficiency

Unlike other nutrients, vitamin D is produced by the body naturally when the skin is exposed to the ultraviolet rays from the sun. Depending on where you call home, you should try to get at least 15 minutes of sunlight between peak intensity hours from 10 a.m. and 3 p.m., three times a week, in order to get enough vitamin D. 

In addition to sunlight, you can obtain vitamin D naturally through foods like salmon, mushrooms, and eggs. But because the foods that contain vitamin D are limited, some everyday staple items like milk, yogurt, orange juice, and cereal are fortified with vitamin D. 

Vitamin D supplements are another way to ensure you're getting your daily dose. Supplements can be advantageous for all healthy adults, but also if dietary intake is not possible (due to malabsorption) or exposure to sunlight might be dangerous (for those with sensitive skin).

You can become vitamin D deficient for several reasons:

• Lack of sunlight exposure
• Not eating enough vitamin D-rich foods
• Being unable to absorb or metabolize vitamin D

Risk factors

Research has shown that certain groups of people and some with particular medical conditions are at a higher risk of inadequate vitamin D levels:

Skin tones: Because people with dark skin have more of the pigment called melanin — which reduces the skin's ability to absorb UVB rays — many scientists conclude that those with darker skin tones are more likely to be at risk of vitamin D deficiency. 

Conversely, light-skin people, especially those with a family history of skin cancer, may inhibit absorption by applying a lot of sunscreen, or avoid the sun altogether to protect their skin from damage. 

Older adults: Aging adults face a range of potential causes, including changes in the skin, reduced sunlight exposure from spending more time indoors, and the inability of the body to convert vitamin D.

Infants: Breast milk alone is not enough to give infants the adequate amount of vitamin D. According to the American Academy of Pediatrics, infants who are breastfed or partially breastfed should also be given 400 IU of a vitamin D supplement per day beginning from the first few days of life. 

While rare for infants and children, severe vitamin D deficiency can lead to rickets, a condition that causes delayed growth, muscle weakness, and skeletal deformities.

Dietary restrictions: Very small amounts of vitamin D can be found in plants, making those who follow vegan or vegetarian diets more likely to get less vitamin D. Lactose intolerance and gluten-free diets have also been linked to lower levels of vitamin D. 

Obesity: According to the Harvard School of Public Health, people who are obese are more likely to have low vitamin D levels because vitamin D is a fat soluble vitamin, meaning it can gather in excess fat tissue, which makes it harder to be released.  

Moreover, chances of deficiency are much higher for people who have gone through weight loss surgeries that reduce the size of the stomach or alter the intestine, which makes it more difficult to absorb and synthesize nutrients.

Medical conditions: Low vitamin D levels are associated with people with Chron's disease, celiac disease, or cystic fibrosis. These conditions lead to malabsorption of nutrients, including vitamin D. For the same reasons, those with kidney and liver problems are also more likely to be vitamin D deficient.

Geographical factors: Seasonality and where you live could have an impact on your vitamin D intake. For example, people living in the Northern Hemisphere may not get enough vitamin D from sunlight in the winter. 

Other lifestyle factors: Generally speaking, vitamin D deficiency is commonly linked to other factors and behaviors, such as a work environment and its effect on time spent outdoors, or wearing clothing that covers the skin from head to toe. 

Symptoms of vitamin D deficiency

Back pain, bone pain, and muscle weakness are common signs of vitamin D deficiency. Severe deficiency can cause osteomalacia and osteoporosis, conditions where your bones become less dense and more likely to fracture or break, says Kelly Springer, a registered dietitian.

Overall, signs and symptoms are subtle, and may include: 

• Frequent colds or respiratory infections: Vitamin D helps keep your immune system working well, so a deficiency can reduce your chance of fighting off illness. A 2017 study found that a regular dose of vitamin D can even protect you against colds and the flu. 
• Fatigue: In women, vitamin D deficiency has been linked to feeling fatigued.
• Depression: Springer notes that vitamin D has links to depression, but adds that there is still more research needed before doctors recommend vitamin D supplements to treat depression.

Vitamin D dosage

Just how much vitamin D should you be taking daily? The average adult needs around 600 international units (IU) of vitamin D a day. For reference, a serving of salmon contains roughly 400 IU.

Recommended dosage is different across age. The chart below shows the daily intake needed to maintain bone health, according to the Food and Nutrition Board:

© Shayanne Gal/Insider Shayanne Gal/Insider

Moreover, the Mayo Clinic says that you can safely take 1,000 to 2,000 IU per day from supplements. 

How to treat Vitamin D deficiency

One of the most important changes you can make to raise your vitamin D levels is to get more sunlight. "Try to get at least five to 10 minutes outside, three times a week without sunscreen," Springer says. This is most effective when your skin is directly exposed to the sun and not covered by clothing.

If you aren't able to get much sunlight, you can also make dietary changes as well. "During the winter months, try consuming foods that contain vitamin D or taking a supplement," Springer says.

You can also boost your vitamin D using a UV lamp, much like the type used for indoor tanning. This is particularly helpful for people with certain medical conditions, like kidney or liver diseases, who can't absorb vitamin D from supplements.

When choosing a supplement, Springer recommends that most people should aim for 600 IU per day, while older adults are recommended to have 800 IU per day. 

Common symtoms of Thyroid

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Thyroid condition

The text I tried to extract from video, might not be exactly accurate, it is better to view the video. 

How to Identify the Root Cause Of Your Thyroid Condition

Doctors run thyroid test, TSH (one small piece of the puzzle), too high or too low, adjust medication accordingly. But there's so much more to the picture, to get thyroid hormone into your cell to activate metabolism. Every cell in your body has a receptor site for the thyroid hormone. Brain activate thyroid to get hormone into the cell - liver, adrenals, cortisol, metabolism cell, gut and brain comes into the picture.

Brain receives information from thyroid sometimes from cell, more or less thyroid hormone,  secretes TSH. TSH will go thyroid gland secretes T4.

T4→Liver→Gut →Convert T3

Cell to receive T3, then metabolism can happen

If T4/T3 imbalance, which organ/ part to work on: 

TSH too low → Brain

T4 not convert to T3→ Liver / Gut

T3, T4, TSH in balance, still feel crummy→ T3 not into cell

Part of Brain control TSH is pituitary gland, if struggle to get TSH right, good chance is toxic environment exposure.
TSH/T4 is balance, not enough T3, think of liver and gut, conversion happens T4 to T3. Ketogenic dieet, fasting repair gut. Liver, castor oil pack, coffee enemas. 

If all numbers are fine, and enough T3, look at cells. 

Metabolism cell open

1) Good fat not bad fats

2) Bring inflammation down, bring sugar level down

3) Environmental Toxin block receptors metabolism cell, hormone disruptor, BPA plastic, heavy metals, PCBs in meats, pesticides in non organic food, flame retardants, anti-bacterial soaps and handwashs , soy products, fluoride. etc.

Heal your gut/ metabolism cell

But if adrenals, stress → reverse T3 → Cortisol goes up, shut down weight loss

Which Fast Is Best For Your Thyroid?

6 Steps

1) Know your numbers, 11 different blood test, there's a link. Have a detailed analysis, which organ is malfunctioning. 

2) End results accomplish with fasting & thyroid, bring cellular inflammation down. Reduce inflammation is always the end game.

3) Understand the detox effect of fasting. 

4) Ramadan research, there's minimal changes T3,T4,TSH. T4 can decrease alittle bit, TSH goes up from Ramadan fast. Once food is introduced, T4 and TSH goes back to normal. Concerned about fasting harming thyroid but research is not showing, a temporary change but goes back to what the value was before.

5) Will Fasting affect medicine? Let doctor (thryoid) know if you going on fasting, might need medication modification , involve them.

6) Which fast?

1. Bloodwork normal, thyroid but you have all the symptoms of a thyroid problem → lower cell inflammation with intermittent fasting daily

2. TSH normal, T4 normal, not enough T3 → 24 hour, fast repair gut, 36 hour fast heal the liver, remove excess sugar

3. Thyroid antibodies / Hashimotos → 24 hours fast heal gut and detox

4. TSH high, TSH and T4 issues → Autophagy fasting (17hrs) thyroid detox, know more about detox reset for the rest of the life

5. High reverse T3 → adrenal stress, too much stress - Don't fast, push breakfast back 1 hour, repair adrenals

What's The Best Diet For Your Thyroid?

This video about health of Liver and Gut, make sure convert T4 to T3, get into cell to create metabolic effect.

1) Have to have proper amount of calories. Starvation mode when calories restriction, increase cortisol, encourage reverse T3, do not convert T4 into T3. Don't stay in starvation. 

2) Carbs: Liver needs insulin to convert T4 to T3.

3) Liver: Food that support a healthy liver. 5 Nutrients

1. Glutathione - cruciferous vegetables,eggs 2. Amino acid - organ meat, grass fed meats 3. Enzymes - beets 4. Zinc - oyster, beef, crab, pumpkin seeds,cashews and chickpeas 5. Selenium - brazil nuts, tuna, halibut, sardines, turkey, and beef liver. 

4) Support healthy gut: prebiotic, probiotic, polyphenol foods

5) Avoid inflammatory Foods

Wrong oils: soya bean, canola, vegetable oil

Processed food