Good nutrition is essential for mental well-being. Certain nutrients and supplements may play a role in supporting mood, memory, energy levels, and overall brain function. Below is a list of nutrients, their potential benefits, and general dosing guidelines.
Key Nutrients and Their Benefits
- B Vitamins
- Includes: B12 and Folate (B9)
- Role: Helps produce neurotransmitters like serotonin, dopamine, and norepinephrine.
- Dosing:
- B12: 2.4–5 mcg daily (higher doses may be recommended for deficiencies).
- Folate (B9): 400 mcg daily for adults; higher doses may be needed for deficiencies or pregnancy.
- Magnesium
- Role: Known as the “calming chemical,” magnesium helps regulate the nervous system and improve brain function.
- Dosing: 310–420 mg daily, depending on age and gender.
- Omega-3 Fatty Acids
- Found in: Fish oil and krill oil
- Role: Supports mood regulation and neurotransmitter function.
- Dosing: 1,000–3,000 mg of combined EPA and DHA daily.
- Vitamin C
- Role: Influences mood, energy levels, anxiety, and mental clarity.
- Dosing: 65–90 mg daily; up to 2,000 mg is considered safe for most adults.
- Vitamin D
- Role: Low levels are associated with various mental health conditions.
- Dosing: 600–2,000 IU daily; higher doses may be recommended based on blood levels.
- Iron
- Role: Vital for oxygen transport in the body, which supports energy and brain health.
- Dosing: 8–18 mg daily; higher doses may be needed for iron deficiency.
- Probiotics
- Role: Promotes gut health, which can help regulate mood by boosting serotonin and dopamine production.
- Dosing: 10–50 billion CFUs daily (consult your provider for specific strains).
Herbal Supplements for Mental Wellness
- Chamomile
- Contains antioxidants that may help reduce anxiety.
- Dosing: 400–1,600 mg of extract daily or 1–3 cups of chamomile tea.
- Valerian Root
- Helps increase GABA levels, promoting a calming effect.
- Dosing: 300–600 mg of extract before bedtime.
- Ashwagandha
- Aids the body in adapting to stress by lowering cortisol levels.
- Dosing: 300–600 mg of extract daily.
- Kava
- May boost dopamine levels and reduce anxiety symptoms.
- Dosing: 100–300 mg of standardized extract daily.
Important Notes
- These nutrients and supplements are not a replacement for medical treatment or therapy for mental health issues.
- Always consult your doctor or a healthcare professional before starting any new supplements, especially if you are pregnant, breastfeeding, or taking medications.
- Excessive dosing can lead to side effects or interactions with medications.
