Depression is an extremely insidious disease. At first, we think that we are in a bad mood, we feel bad, we have no desire for anything, then a moment comes when we are unable to deal with ourselves, in which we feel so bad that getting out of bed is a huge problem. Mental illnesses, including depression, are considered to be one of the most dangerous diseases in which we suffer and which causes not one place to hurt, one organ, but literally the whole body.
Adequate supplementation is an extremely important element when antidepressant therapy is involved. In order to protect yourself against depression or to reduce its symptoms, it’s undoubtedly worth putting on appropriate supplements, so that you can provide the body with what is necessary, and at the same time, what affects the functioning of relevant life functions. Behind the depression there is a specific state, it does not appear without a reason. The choice of dietary supplements can be very helpful.
Which vitamins and minerals should I use? What should be included in our daily diet supplement? Which supplements are obligatory, if it’s to counteract depression and fight it?
Always an indispensable B6
Vitamin B6 is essential for the synthesis of serotonin, norepinephrine as well as dopamine. It also plays a significant role in the stimulation of the formation of GABA, and therefore the inhibitory neurotransmitter, which is responsible, among others, for good sleep, for calming the body and for peace of mind. Taking vitamin B6 is very important for the work of the entire nervous system.
Vitamin B12 is essential for the brain to work properly. It affects, among others, myelination of cells, their communication as well as cognitive abilities. The best form available on the market are methyl-,adenosine-,hydroxycobalamin. Both vitamin B6 deficiency as well as depression cause neurodegenerative changes, which is why it’s so important to maintain an adequate level of B6 in the body.
You need B9
Vitamin B9 is essential for proper methylation processes, which is of great importance for the production of neurotransmitters as well as their utilization. The appropriate level of B9 affects the level of BH4, which in turn is essential in the synthesis of neurotransmitters affecting cognitive functions.
Vitamin B1 is involved in the synthesis of neurotransmitters in the adrenergic as well as serotoninergic system, thus affecting normal nerve signalling. B1 provides the right amount of energy to the brain, thanks to which this organ can work at its highest speed. This vitamin causes the formation of myelin sheaths, affects neurotransmission between neurons, and to this it protects the brain against various diseases. What’s more, it’s her that is important for our cognitive functions and our mood.
Magnesium is extremely important for the whole organism, especially for supporting the nervous system. It’s he who is responsible for the course of many biochemical and metabolic reactions, he influences the growth of GABA, serotonin and dopamine. If good mental health, magnesium is a must.
D3 always needed
Vitamin D3 is essential for the production of serotonin, it supports neurogenesis and communication between neurons. It works neuroprotective, regulating calcium homeostasis and regulation of neurotropic synthesis. Deficiency of vitamin D3 significantly affects the appearance of depressive states.
The most important tip
Zinc in the brain is primarily responsible for controlling our emotions, which means that if its deficiencies appear, the body cannot cope with emotions, does not know how to express them, how to control them. The accumulation of bad emotions or over-expression of them can eventually lead to a bad state, including our psyche will cease to deal with ourselves.
If you did not know, now you know that the proper condition of our intestines is of great importance for our mental health. In the gut, there is the production of tryptophan, a substrate for serotonin in the brain. What’s more, the body needs essential vitamins that go with food to the body. If the inflammation is present in the gut, it also affects the central nervous system. Taking probiotics, we primarily act anti-inflammatory and lower the level of proinflammatory cytokines at the level of the brain.
It’s also worth betting on additional supplements, which may also be very important for our nervous system.
- SAMe – S – adenosylmethionine, affects the methylation processes, and further on the formation of neurotransmitters that are of great importance to our mental health.
- 5-HTP – 5 – hydroxytryptophan, effectively influences the synthesis of serotonin at the level of the brain, protects against the production of toxic metabolites of tryptophan, calms and regulates the circadian rhythm, including the quality of sleep.
- N – acetyl tyrosine, it’s a precursor of dopamine, adrenaline, as well as norepinephrine, affecting cognitive functions, our mood and the level of our motivation.
- Curcumin – this substance contained in turmeric increases the level of serotonin and dopamine and has anti-inflammatory effects.
- Mountain rosacea – this plant has an anxiolytic and anti-depressant effect. It increases resistance to stress, as well as calms and soothes the body.
- L – theanine, it increases the level of neurotransmitters: serotonin, dopamine, GABA. It has a calming, relaxing effect as well as a good night’s sleep, respectively.
Appropriate supplementation is extremely important, which is why it’s worth to put it on top if we want our nervous system to be in the best condition. Depression is a very serious illness, so you have to do everything to protect yourself from it or to prevent its further development, and supplementation is one of the leading elements of getting a good mental state.