Supplements in Mental Health
Friends, morning shows, TikTok and radio ads tout herbs and supplements for health. It is a good idea to develop a healthy skepticism for anything being actively sold to us, but is there anything to these claims? The answer is often yes, but to a much lesser degree than some might have us believe. Ashwagandha cannot cure cancer, regrow lost limbs and give us a lean, sculpted body. It might help regulate blood sugar, when paired with exercise and a good diet… but exercise and a good diet each help normalize blood sugar on their own and in concert. Just so, many herbs and supplements can complement healthy lifestyle changes if used thoughtfully.
More is not usually better with medication. Some Tylenol, Excedrin or Motrin may help your headache. You don’t want to take a handful of each just because the headache is really bad. Similarly, you do not want to take every herb and supplement for a given issue without considering which might work best, at what dose, and how each may interact with anything else you might be taking, eating or doing. It is imperative that you discuss your choice of herbs and/or supplements with your healthcare provider(s) before starting or stopping any regimen, just as you would for a prescription medication. If the herb or supplement is strong enough to deliver a beneficial effect, there is likely a dose at which negative effects can begin to manifest.
Understanding the Connection
Essential vitamins, minerals, and other compounds contribute to brain health and can influence mood, cognition, and overall mental well-being. For those experiencing mild to moderate symptoms of anxiety or depression, supplements might offer some benefit, although they should not replace professional treatment. All plants and herbs contain chemicals. This is how plants effect their smells, flavors, color, pest deterrence or other defences. Many chemicals also affect human minds and bodies. This is where our oldest medicines come from; digitalis from foxglove, Lithium from certain mineral springs, aspirin from willow bark. A growing body of research exists to determine the effects and efficacy of plants and supplements both for health uses. However, the chemical composition of a plant can change based on temperature, rainfall, pest burden and the contents of the soil. Variability sample to sample is high and so it is generally best to limit use of herbs to those with a wide margin between lowest effective dose and toxic levels.
Common Supplements for Mental Health
Vitamin D: Often referred to as the "sunshine vitamin," Vitamin D is crucial for mood regulation. Low levels of Vitamin D have been associated with mood disorders, particularly in the winter months when sunlight exposure is limited.
B Vitamins: These vitamins, particularly B6, B9 (folate), and B12, are vital for neurotransmitter production and brain health. Alcohol consumption and other factors can decrease absorption of these vitamins significantly. Deficiencies in B vitamins can lead to increased risk of mood disorders, and supplementation to replace them has been shown to improve many issues.
Magnesium: This mineral plays a role in numerous bodily functions, including nerve transmission and mood regulation. Magnesium supplements may help reduce symptoms of anxiety and depression. There does not appear to be a clear benefit for cognitive function. One safe and effective use of magnesium is in the form of an Epsom Salts bath. This can help relax any muscle tension associated with anxiety or depression.
Omega-3 Fatty Acids: Found in fish oil, these fatty acids are known for their anti-inflammatory properties. Omega-3s are thought to enhance brain function and promote a healthy emotional state. However, they do not appear to directly benefit anxiety or depression.
Herbal Supplements: There are many herbs touted for their physical and mental health benefits. However, they can interact with medications, so caution is advised. St. John’s Wort, for example, acts very similarly to medications like Prozac and using both can result in dangerous health crises such as serotonin syndrome. Mint is often used as a tea or essential oil to reduce stress. Lavender appears to be beneficial for relaxation as aromatherapy or when applied to skin; there is much less risk of interactions for herbs used like this. We all need to be open-minded about the possible benefits herbal treatments can offer, but skeptical of any claims of a cure-all or panacea.
Integrating Supplements Safely
Before incorporating supplements into your routine, it's important to consider the following:
Consultation and Monitoring: Engage with a healthcare provider to ensure supplements are appropriate for your specific needs and to avoid potential interactions with medications. It is important to test for vitamin levels before beginning supplementation. Taking a generic multivitamin does not replace the benefits of a healthy diet.
Quality and Dosage: Choose high-quality supplements from reputable brands. CostCo is consistently given good marks for quality by Consumer Reports and other reviewers. Pay attention to recommended dosages to avoid adverse effects.
Complementary Lifestyle Changes: Supplements are most effective when combined with healthy lifestyle practices. Regular physical activity, a balanced diet, and good sleep hygiene are foundational to mental health.
Evidence and Limitations
While some studies suggest that supplements can support mental health, research is ongoing, and results can vary. Supplements may not work for everyone, and their effects are generally more subtle compared to traditional medications. It’s crucial to have realistic expectations and use supplements as part of a broader, comprehensive approach to mental health care. Always think twice if someone recommending any supplement may financially benefit and whether their advice is objective, informed and addresses your needs.
Conclusion
Exploring supplements as part of your mental health strategy can be beneficial for some, especially when used alongside other evidence-based treatments. Always prioritize safety and informed decision-making. Remember, you are not alone in your journey—many people are navigating similar challenges, and support is available. Prioritize reaching out for professional help if needed, and be gentle with yourself as you explore what works best for your mental health. We are always happy to talk about any complementary therapy options. It lets us continue to grow and learn even as we help keep you at your best.
References:
1) Musazadeh, V., Keramati, M., Ghalichi, F., Kavyani, Z., Ghoreishi, Z., Alras, K. A., ... & Mekary, R. A. (2023). Vitamin D protects against depression: Evidence from an umbrella meta-analysis on interventional and observational meta-analyses. Pharmacological Research, 187, 106605.
2) Borges-Vieira, J. G., & Cardoso, C. K. S. (2023). Efficacy of B-vitamins and vitamin D therapy in improving depressive and anxiety disorders: a systematic review of randomized controlled trials. Nutritional neuroscience, 26(3), 187-207.
3) Chen, F., Wang, J., Cheng, Y., Li, R., Wang, Y., Chen, Y., ... & Tucker, K. L. (2024). Magnesium and cognitive health in adults: a systematic review and meta-analysis. Advances in Nutrition, 100272.
4) Chen, F., Wang, J., Cheng, Y., Li, R., Wang, Y., Chen, Y., ... & Tucker, K. L. (2024). Magnesium and cognitive health in adults: a systematic review and meta-analysis. Advances in Nutrition, 100272.
5) Deane, K. H., Jimoh, O. F., Biswas, P., O'Brien, A., Hanson, S., Abdelhamid, A. S., ... & Hooper, L. (2021). Omega-3 and polyunsaturated fat for prevention of depression and anxiety symptoms: systematic review and meta-analysis of randomised trials. The British Journal of Psychiatry, 218(3), 135-142.
