Although health specialists clarify from the beginning that no supplement replaces psychological therapy or medical treatments, they also highlight that certain nutrients and compounds could help reduce anxiety, improve mood and promote rest.
The doctor Indhira Ghyssaertfamily doctor and nutritionist for The Steadiness RehabClinicexplains that before starting any supplementation it is advisable to have “a thorough blood test.”
The objective, emphasizes the expert, is determine which is the best supplement for each personlooking at “vitamin levels, hormonal imbalances, adrenal fatigue, and gut health.”
Furthermore, it recommends avoid combining multiple supplements. “It is not convenient, because you cannot isolate the effect of each one and take into account their influence,” he said.
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1. Vitamin D
It is one of the most studied supplements in relation to mental health and Various investigations have associated its deficiency with symptoms of anxiety, fatigue and depression.
Vitamin D participates in multiple brain functions and helps normal neurotransmitters linked to mood.
Generally, It is recommended to consume it together with foods that contain healthy fats to improve its absorption. However, the superb dose depends on each organism and must be defined with medical guidance.
2. GABA
Gamma-aminobutyric acid, known as GABA, is a neurotransmitter that helps reduce excessive activity of the nervous system.
According to Dr. Ghyssaert, “It is a neurotransmitter that inhibits excessive neuronal activity”which can help reduce symptoms related to anxiety and mental tension.
“I recommend starting with a dose of 250 milligrams daily and increasing to 750 milligrams,” he said. However, he clarifies that not all people react the same to this supplement and that it is important to consult with a specialist beforehand.
3. Ashwagandha
Ashwagandha is an herb used for centuries in Ayurvedic medicine. At the moment, It is often recommended for its ability to help the body better manage stress..
The specialist defines it as “an adaptogenic herb” that can help reduce anxiety, improve sleep quality and promote concentration.
Ghyssaert’s suggested dose is 300 mg daily, although it can increase up to 500 mg once or twice a day.
Even so, experts remind that it should not be considered a miracle remedy and that some people may experience digestive side effects or drowsiness.
4. Vitamin B12
It plays a key role in the nervous system and in the production of cellular energy. The doctor Janine Bowringa naturopathic doctor and medical content creator, assures that This nutrient can positively influence anxiety.
“Helps protect myelin, which is the coating that lines the outside of nerves and its deficiency has been related to depression,” he explained.
Vitamin B12 deficiency is more common in people with restrictive diets, digestive problems, or older adults.
5. Creatine
Although creatine is often linked to physical performance and increased muscle mass, it is also being studied for its effects on brain health.
The doctor Jenna Stanglandsports dietician for the Minnesota Timberwolves basketball team, explained that This supplement can promote emotional balance.
“It has been shown that creatine affects mood, memory, cognition and emotion by promoting brain energy levels,” he highlighted.
Specialists remember that These supplements should be accompanied by healthy habits such as sleeping well, exercising and maintaining a balanced diet.. Likewise, they insist that they do not replace psychological or psychiatric treatments when they are necessary.
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