Boost your Mental Health
The Power of Brain Supporting Micronutrients
Mental health is a vital aspect of our overall well-being.
Explore how essential nutrients directly can improve your mental clarity and mood.
Aim for a balanced diet with these nutrients.
Consider supplements if diet lacks essential vitamins.
Always consult a healthcare provider before starting supplements.
Vitamin D
"The Sunshine Vitamin"
Benefits:
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Regulates mood and fights depression.
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Supports cognitive function.
Sources: Sunlight, fatty fish (salmon, mackerel), fortified foods.
Vitamin B1 (Thiamine)
Vitamin B1 is necessary for producing energy at the cellular level as well as proper nerve functioning. Benefits:
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Treats anxiety disorders, chronic fatigue, insomnia, nightmares, anorexia, GI upset, depression, aggression, headache, diaphoresis, and fevers of unknown origin.
Sources: Pork, fish, whole grains, and fortified foods
Vitamin B2 (Riboflavin)
Vitamin B2 helps cells produce energy and aids in proper respiration.
Benefits:
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Fights depression, insomnia, indigestion, muscle fatigue and skin issues.
Sources: eggs, organ meats (kidneys and liver), lean meats, and milk
Vitamin B3 (Niacin)
Vitamin B3 is needed to break down fats and proteins and convert carbohydrates into energy.
Benefits:
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It helps with mood swings, depression, nausea, constipation and muscle weakness.
Sources: Red meat: beef, beef liver, pork, poultry, fish, brown rice, fortified cereals and breads, nuts, seeds, legumes, bananas
Vitamin B5 (Pantothenic acid)
Vitamin B5 works to soothe adrenal glands and promote faster healing of wounds.
Benefits:
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Lowers cholesterol
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Reduces symptoms of rheumatoid arthritis.
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Promotes normal brain function
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Aids in memory and mood regulation
Sources: Beef, poultry, seafood, eggs, milk, vegetables, whole grains, peanuts, chickpeas.
Vitamin B6 (Pyridoxine)
Vitamin B6 is an anti-stress and anti-inflammatory vitamin.
Benefits:
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Regulates metabolism and blood sugar.
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May be useful in combating ADHD, atherosclerosis and kidney stones.
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Improves mood
Sources: Beef liver, salmon,tuna, fortified cereals, chickpeas, poultry, dark leafy greens
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Vitamin B12 (Cynocobalamin)
Vitamin B12 is essential for brain health and nerve function.
Benefits:
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Aids in promoting energy
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Reduces stress and anxiety.
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Improves memory and concentration.
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When used with folate, can reduce depressive symptoms
Sources: Whole grains, eggs, meat, leafy greens.
Vitamin C (Ascorbic Acid)
Vitamin C is a powerful antioxidant for brain health and a great immune booster.
Benefits:
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Reduces oxidative stress.
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Improves attention and work absorption
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Reduces fatigue
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Boosts mood
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Improves wound healing
Sources: citrus fruit, peppers, strawberries, broccoli
L-Methylfolate & Folate
L-methylfolate is a metabolite of dietary folic acid (folate) and is necessary for the synthesis of the main neurotransmitters relevant to psychiatric disorders
Benefits:
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Fights depression
Sources: Found in dark green leafy vegetables, legumes, and cruciferous vegetables
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SAMe
S-Adenosy-l-methionine (SAMe) is a natural methyl donor important in neurotransmitter synthesis and funcion
Benefits:
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Effective in the treatment of depression
Sources: Dietary supplement
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Magnesium
Magnesium: Is often called the "Relaxation Mineral."
Benefits:
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Calms the nervous system.
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Improves sleep quality.
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Reduces cortisol levels
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Can help reduce blood pressure and manage blood sugar levels
Sources: Nuts, seeds, legumes, dark chocolate.
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Zinc
Zinc helps the body resist infection and repair damaged tissue.
Benefits:
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Aids in reducing depression
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Influences the effectiveness of antidepressants
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Protects brain cells against free radical damage
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Boosts the immune system
Sources: meat, fish, and seafood, especially oysters, beans , nuts, and whole grains
Glutathione
Glutathione is known as the "Master Antioxidant."
Benefits:​
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Reduces oxidative stress in the brain.
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Enhances mental clarity.
Sources: Almonds, turmeric, milk thistle, fresh fruit and vegetables, especially asparagus, avocado and spinach.
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Taurine
Taurine is produced in the body for healthy organ and tissue support.
Benefits:
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Treats anxiety disorders, chronic fatigue, insomnia, nightmares, anorexia, GI upset, depression, aggression, headache, diaphoresis, and fevers of unknown origin.
Sources: Shellfish, beef, chicken, turkey and milk
Selenium
Selenium is a trace element that plays a critical role in reproduction, thyroid hormone metabolism, DNA synthesis, and protection from oxidative damage and infection
Benefits:
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Improves mood
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Reduces anxiety
Sources: Brazil nuts, tuna, oysters, pork, beef, chicken, tofu, whole wheat pasta, shrimp, and mushrooms.
Vitamin E
Vitamin E protects cell membranes in the brain.​
Benefits:
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May slow cognitive decline.
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Improves overall brain health.
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When taken with Vit C, works better to deactivate other free radicals
Sources: Nuts, seeds, spinich, avacado and vegetable oils
Potassium
Potassium acts as a "brake" for the central nervous system.
Benefits:
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Improves mental fatigue
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Reduces anxiety, irritability and mood swings
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Aids in the transportation of serotonin
Sources: avocado, pineapple, tomatoes, dried apricots, potatoes, coconut water, spinach, melon
Omega 3 Fatty Acid
Omega-3 Fatty Acids:
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Vital for brain structure and function.
Benefits:
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Alleviates symptoms of depression.
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Enhances overall mood.
Sources: Fatty fish (salmon, sardines), flaxseeds, walnuts.
N-Acetylcysteine (NAC)
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NAC replenishs glutathione levels, promotes detoxification, and acts directly as a scavenger of free radicals
Benefits:​
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Regulate glutamates, a neurotransmitter involved in mood regulation.
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Supports cognitive functions like memory and learning.
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Reduce inflammation.
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Improves compulsive behaviors in OCD and trichotillomania
Sources: NAC is made by the human liver by altering the amino acid cysteine and can be found in high-protein foods, such as meat, fish, seafood, chicken or turkey. NAC can be found as a supplement
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Melatonin
Melatonin is secreted by the pineal gland to promote natural sleep.
Benefits:
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Reduces amount of time to fall asleep
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**Does not improve overall sleep time
Sources: Usually taken as a dietary supplement.
Foods that contain melatonin are cherries, bananas, grapes, rice, cereal, herbs, olive oil, wine, and beer
Lavender Essential Oil
Lavender essential oil is a
Benefits:
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Improves mood
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Strong reducer of anxiety
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Promotes pain reduction
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Enhances cognition
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Reduces depression
Sources: ypically extracted from the flowers (the flower 'spike'. Supplements such as CalmAid or Silexan
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