In a world where the demands of daily life can often feel overwhelming, it’s crucial that we prioritise our mental wellbeing through cognitive support. World Mental Health Day is a reminder of the importance of taking care of our minds, just as we do our bodies.
While seeking help from a healthcare professional and adopting healthy lifestyle choices are integral parts of maintaining normal mental health, sometimes we may need an extra boost to support our emotional state. In this edition, we explore the role of how supplements can help promote mental wellness, offering insights into how they can complement your existing self-care routine.
Join us as we discover the benefits of these supplements and how they can contribute to a brighter, more balanced and mentally strong you. It’s important to remember that supplements should not replace professional mental health treatment, when needed, and their effectiveness can vary from person to person.
Mental health supplements
Here are some supplements that can help support mental health:
Stress Support
Stress Support is a product that has been formulated with a mix of nutrients that support the body’s natural responses to stress. It includes magnesium, rhodiola rosea, green tea extract, and theanine, which each support psychological function through various mechanisms. Formulated for people who are exposed to periods of high stress, this food supplement is designed to support mental wellbeing and mitigate against physical outcomes of prolonged stress.
Vitamin B Complex
B vitamins including vitamin B6, vitamin B9, or folate, and vitamin B12 play essential roles in brain health and neurotransmitter function. Many B vitamins are involved in the synthesis of neurotransmitters, which are chemical messengers that transmit signals in the brain. For example, B6 is essential for the production of serotonin and dopamine, both of which play key roles in regulating mood and emotion. Deficiencies in these vitamins can contribute to mood disturbances.
B vitamins included in Metabolics B Complex, particularly vitamin B5 and B6, are known for their role in supporting adrenal gland function. These glands produce stress hormones like cortisol. Proper adrenal function is essential for the body’s stress response. Chronic stress can negatively impact mental health and B vitamins can help the body cope with stress more effectively.
B vitamins are also vital for converting food into energy. This energy support is essential for overall brain function and cognitive performance. A lack of energy can lead to fatigue and reduced mental clarity.
Magnesium
Magnesium is an essential mineral that plays a role in numerous processes in the body, including those related to mental health. It can have several positive effects on mental wellbeing.
Magnesium has been shown to have a calming effect on the nervous system. It can help regulate the body’s stress response by modulating the release of stress hormones, such as cortisol. When stress levels are more balanced, it can reduce feeling of anxiety and promote relaxation.
Magnesium is also involved in the regulation of neurotransmitters, including serotonin. Serotonin is a neurotransmitter associated with mood and wellbeing. Adequate magnesium levels may help support serotonin function, which can contribute to better mood stability.
Magnesium plays a role in the regulation of the sleep hormone melatonin. Ensuring you have enough magnesium in your diet can deliver sleep support and help improve the quality of sleep. Better sleep can have a profound impact on mental health, reducing symptoms of anxiety, and depression.
Magnesium supplements have been shown to reduce the frequency and severity of migraine headaches, as is shown in the Magnesium in headache chapter of Magnesium in the Central Nervous System. Chronic headaches can have a significant impact on mental health so reducing the occurrence can improve overall wellbeing.
L Theanine
L-Theanine is a naturally occurring amino acid found in tea. It has gained attention for its potential to support mental health and cognitive wellbeing.
Theanine has been shown to have a calming effect on the brain without causing drowsiness. It increases the production of gamma-aminobutyric acid (GABA), a neurotransmitter that promotes relaxation and reduces stress. This can lead to a sense of calm. Theanine’s ability to increase GABA levels can help alleviate symptoms of anxiety. It may reduce feelings of worry, tension, and restlessness as discussed in the paper “Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial”.
Theanine can have a positive impact on mood by increasing the release of serotonin and dopamine, neurotransmitters associated with happiness and well-being. This mood-enhancing effect may help individuals feel more positive and content.
Theanine may improve sleep quality by promoting relaxation and reducing symptoms of insomnia. Better sleep is essential for maintaining good mental health.
5HTP
5- Hydroxytryptophan, commonly known as 5 -HTP, is a naturally occurring compound that the body makes from tryptophan. It is produced commercially from the seeds of an African plant known as Griffonia simplicifolia. It is a precursor to serotonin.
5-HTP is converted into serotonin in the brain. Serotonin is often referred to as the “feel good” neurotransmitter because it contributes to feelings of wellbeing and happiness. People with low serotonin levels can find that they struggle with depression and anxiety, so increasing these levels through 5-HTP may help alleviate symptoms. Higher serotonin levels can help the body respond more effectively to stress and reduce symptoms of stress-related disorders.
Serotonin is a precursor to melatonin, a hormone that regulates sleep-wake cycles. By increasing serotonin levels, 5-HTP may help with better sleep quality and reduce symptoms of insomnia.
Ashwagandha
Ashwagandha is a herb that has been used for centuries in medicine to help support mental and emotional wellbeing.
Ashwagandha is classified as an adaptogen, which means it helps the body adapt to stress and maintain a state of balance. It can reduce the production of stress hormones and help lower stress levels and promote a sense of calm.
This may also help with reducing symptoms of anxiety, including restlessness, worry and nervousness. Its calming effects can improve mental clarity and emotional stability.
Ashwagandha may have mood-regulation properties according to the paper “Ashwagandha (Withania somnifera)—Current Research on the Health-Promoting Activities: A Narrative Review”. It can help balance neurotransmitters like serotonin and dopamine which play key roles in mood regulation. This may lead to an overall improvement in mood. It is also known for its potential to increase overall energy and vitality, which can contribute to a positive mental outlook.
Habits to improve mental health
Maintaining good mental health is essential for overall wellbeing. While individuals’ needs vary, here are some general tips and practices that can help improve and support mental health:
Seek Professional help
If you are experiencing mental health issues, such as anxiety, depression, or other disorders, it is crucial to seek help from a mental health professional. Therapy or counselling can provide valuable support and coping strategies.
H3: Exercise
Regular physical activity has numerous mental health benefits. It can reduce symptoms of depression and anxiety, improve mood and enhance overall wellbeing. Aim for at least 150 minutes of moderate- intensity exercise per week.
Healthy Diet
Nutrition plays an important role in mental health. A balanced diet, rich in fruits, vegetables, wholegrains, lean proteins, and essential nutrients, can support brain function and emotional wellbeing.
Adequate Sleep
Quality sleep is essential for mental health. Aim for 7-9 hours of uninterrupted sleep each night. Establishing a regular sleep schedule and creating a comfortable sleep environment can help improve sleep quality.
Stress Management
Chronic stress can negatively impact mental health. Practice stress reduction techniques such as mindfulness meditation, deep breathing exercises, progressive muscle relaxation, or yoga.
Social Connections
Maintain strong social connections with friends and family. Social support can provide emotional validation and sense of belonging, which can boost mental wellbeing.
Set Realistic Goals
Setting achievable goals and breaking them into small steps can boost self-esteem and motivation. Celebrate your accomplishments along the way.
Engage in hobbies
Pursue hobbies and activities that you enjoy. Engaging in creative or leisure activities can provide a sense of accomplishment and pleasure.
Limit Screen Time
Excessive screentime, especially on social media, can contribute to stress and anxiety. Set boundaries for screen use and take regular breaks.
Nature and Outdoor Activities
Spending time in nature and engaging in outdoor activities can have a calming effect on the mind and reduce stress.
Self-Compassion
Be kind and compassionate toward yourself. Avoid self-criticism and practice self-acceptance, recognising that everyone has ups and downs.
Celebrate Mental Health Day
Remember that everyone’s mental health journey is unique and what works for one person may not work for another. It is important to find a combination of strategies and practices that work best for you and don’t hesitate to seek help when needed.
Mental health is an ongoing process and self-care should be a priority in maintaining and improving. By taking proactive steps and prioritising your mental wellbeing, you’re investing in a happier, healthier future. Here’s to a world where metal health is a priority to us all. Happy Mental Health Day!
Stacie Henson has been working at Metabolics for two years and has immersed herself in learning more about Metabolics products and nutrition generally.
She has completed basic nutrition courses and recently completed a Level 4 Nutrition Diploma. Stacie is currently studying for a Level 4 Transformational Nutrition course to further her experience and knowledge to better support Metabolics customers.