If you are feeling down and in need of a boost, it may be that your diet is lacking in certain nutrients. Exercise, adequate sleep, and stress relief all impact your overall health and physical fitness. Whereas deficiencies in various vitamins and minerals can lead to low mood and depression. Supplements are a great way to improve your mood and prevent micronutrient shortfalls.
Supplements Are Alternatives To Medication?
Notably, the effects of these supplements are milder than those of prescription products. You should not use these supplements as a direct strategy to treat severe mental illness without working closely with a psychiatrist. If you have severe depression, bipolar disorder, schizophrenia, or suicidal thoughts, some supplements can exacerbate these conditions.
However, several studies reveal that the food we consume can also significantly affect our mental well-being. Ideally, consult your doc before taking them to be sure they won’t interact with other meds. Exercises at home or in a gym near me always help you improve your mood and physical health.
Here are our top 5 supplements that support your mood and everyday health:
Fish Oil
Fish oil is Useful for Mild depression. It means you have some symptoms but can get through the day without them affecting your life too much.
Dosage
Start with one gram a day; you can go up to two. Fish oil has two components: EPA and DHA, and look for at least 60 percent EPA and 40 percent DHA.
Duration
Be patient. It may take six to eight weeks to have an improved effect on your mood.
Precautions
If your cholesterol is high, keep tabs on your labs; fish oil may slightly increase LDL, which isn’t always ideal. However, it may also lower triglycerides and blood pressure, which is good. And it can thin the blood, so talk to a doc before taking this if you’re on blood thinners.
Ashwagandha
It is a plant root and is Useful for Stress and anxiety. It may also help with insomnia, but not on the first night.
Dosage
The dose used in research studies tends to be 300mg twice a day for at least six to eight weeks.
Precautions
Don’t expect results from adding it to a smoothie at the Juice Bar. Be careful if you’ve had a hormone-sensitive illness such as prostate cancer; this herb may affect hormone levels.
Duration
You need to take it every day for several weeks to work.
Sam-E
It is helpful in Mild depression. Also, it can help you improve your mood if you can’t take fish oil.
Dosage
It can boost energy, so start low and go slow. Starting at 200mg per day for a week, go to 400 next week. It is not recommended to be more than 800mg twice a day.
Precautions
It’s been studied for depression since the 1970s and is approved as an antidepressant in some European countries.
Duration
It can take six weeks to notice a change.
For a pleasant mood and physical fitness, findyourgym.ae helps you to find the best gyms in Dubai.
Rhodiola Rosea
It has been found very useful for mild depression and mental fatigue, although more studies need to be done. Research is mixed on whether it helps with anxiety.
Dosage
Research has found that 340mg once or twice a day for at least six weeks may boost your mood and help you feel more emotionally stable.
Precautions
Look for a product that contains active ingredients in the concentrations that have been studied; that’s one with 3 percent of the component called “rosavins” and at least 1 percent “salidrosides.”
Duration
It takes almost two months to show a tremendous boost in your mood.
L-Theanine
It is Useful for Performance anxiety, like doing well in a tense meeting or on a test; it may reduce the body’s stress response during those tasks. Effects are mild and may also help with attention and reaction time.
Dosage & Duration
Take 200 mg daily; many studies suggest it works in about an hour to create a calm but alert state.
Availablity
L-theanine is in green and black teas, but there’s only about 6mg of L-theanine in a cup of tea.
It’s important to talk to your doctor before taking dietary supplements and stop using them if adverse side effects or medication interactions occur.
Comments 0