There’s a plethora of supplements out there that claim to relieve stress, anxiety, and depression. Unfortunately, a lot of them have little research on them. However, there are a few that are proven to improve people's mental health.
In this article we’ll look at the three supplements we recommend people take to improve their mental health. We’ll also discuss other methods to implement alongside these supplements to relieve stress, anxiety, and depression. Please note that we strongly recommend doing plenty of research into health supplements.
Supplements for Anxiety & Depression
Vitamin D
The first supplement is Vitamin D. Pretty much every human being in the world should be supplementing with Vitamin D. According to a study by the National Institute of Health 41.6% of the U.S. population are deficient in this vitamin.
Vitamin D supports the immune system, is beneficial for heart health, reduces the risk of IBS, arthritis, type 1 diabetes, and multiple sclerosis. In addition to normal immune system function, this vitamin also facilitates the absorption of calcium and phosphorus. This keeps our bones and teeth strong.
People who are deficient in Vitamin D may feel tired, fatigued, have physical aches and pains, have muscular and joint pain, and bones may become more brittle.
All of the above make Vitamin D a vital supplement to add to your regimen. While it's naturally produced in our bodies after our skin is exposed to sunlight many of us are still deficient in it. We simply don’t get enough of it. Similarly, Vitamin D is present in foods such as salmon, tuna, eggs, and beef liver but in small quantities.
In terms of mental health, research has shown that people suffering from depression saw an improvement after taking Vitamin D for 12 weeks. Vitamin D helps to regulate mood and can improve symptoms of depression, along with a whole host of physical health benefits.
Omega-3 Fish Oil
Fish Oil that contains omega-3 fatty acids is another fantastic supplement to run alongside Vitamin D. It’s most well-known for heart, brain, and eye health. The most important omega-3s are EPAs and DHAs which stand for eicosapentaenoic acid and docosahexaenoic acid. It’s these acids that provide the majority of the health benefits associated with fish oil.
Omega-3 supports heart health as it reduces blood pressure, it lowers triglyceride levels meaning less risk of heart disease, and it increases levels of good cholesterol, and reduces levels of bad cholesterol.
These fatty acids support the brain and a study has shown that “low levels of omega-3 fatty acids are associated with an increased risk of developing various psychiatric disorders, including depression, bipolar disorder, schizophrenia, dementia, attention-deficit/hyperactivity disorder, and autism.” In layman’s terms, Omega-3 Fish Oil lowers the risk of a range of mental health disorders.
On top of supporting cognitive function and slowing down the aging process of the brain, omega-3s are also needed to support the health of our eyes.
CBD Oil
CBD Oil has been a real game-changer with people with physical pain, anxiety and depression all stating that it has helped to relieve their symptoms. A recent 2022 study has proven that CBD Oil reduces anxiety. In the study people aged 12-25 who had treatment-resistant anxiety disorders saw a total overall reduction of 42.6% when their anxiety was measured by the OASIS (Overall Anxiety Severity and Impairment Scale). Previously, the participants had not responded to antidepressants and/or cognitive behavioral therapy. The researchers concluded that “These findings suggest that CBD can reduce anxiety severity and has an adequate safety profile with treatment-resistant anxiety disorders.”
Another study surveyed more than 2,000 people with more than 1 in 6 reporting the use of CBD Oil to manage depression. Almost two-thirds of them said it worked very well or moderately well.
What else can Boost my Mental Health?
Our first recommendation to relieve stress, anxiety, and depression is always exercise. Specifically, resistance training i.e. lifting weights. Exercise releases feel-good hormones such as endorphins into the body. Incorporating regular exercise into your routine is going to help to improve you improve your mood, build your self-confidence, and improve your all-round health.
Meditation is an incredible tool to help to improve the state of our mental health. It relaxes the mind and body as thoughts come and go. Concentrating on your breathing and let your thoughts dissipate.
We cover over 14 different techniques that can be used to Beat Anxiety & Depression Guide. It includes a Game Plan which you can action immediately to tackle anxiety and depression head on. It puts together a daily routine of the most effective techniques to alleviate and overcome both anxiety and depression.
If you want a taster of the information we provide in our guides, here’s a freebie on us on How to Improve Your Mindset.
