Mental Health

Top Mental Health Supported Nutrients in Tikva

See The Top Mental Health Supported Nutrients in Tikva
1
Arginine

Reduce stress, anxiety, and depression with Arginine.

A study published in the June 2005 issue of "Nutritional Neuroscience" showed that a combination of L-lysine and L-arginine helped to reduce the effects of stress in participants exposed to a simulated stress test, and…

In another study, published in 2007 researchers found that supplementation helped to reduce stress-induced anxiety when subjects were exposed to a cognitive stress test. The supplementation of L-lysine and L-arginine also helped reduce levels of cortisol, also known as the stress hormone. [1]

2
Beetroot

Mental and cognitive functions, unfortunately, decline with age, which can increase the risk of disorders like dementia, but…

The nitrates in beets may improve brain function by promoting the dilation of blood vessels and thus increasing blood flow to the brain.

Beets have been shown to improve blood flow to the frontal lobe of the brain, an area associated with higher-level thinking like decision making and working memory. [2]

3
Coenzyme Q10

Bipolar disorder (BPD) is a chronic and recurrent mood disorder characterized by episodes of mania, hypomania, major depression, and…

Based on available evidence, it seems that coenzyme Q10 (CoQ10), can improve symptoms of depression over a period of 8 weeks.

4
L-theanine

L-theanine is a relaxing agent known to relieve stress and anxiety. These effects can also be felt in people with psychological disorders, including bipolar disorder, and some people claim to experience improved concentration. Researchers believe that L-theanine may control aspects of human brain function, and…

Electroencephalogram (EEG) studies have demonstrated it can have a direct relaxing effect on the brain without making you drowsy, plus… [4]

In an open study, researchers found that l-theanine is safe and has multiple beneficial effects on depressive symptoms, anxiety, sleep disturbance, and cognitive impairments. [5]

5
L-Carnitine

A decline in memory and thinking skills occurs normally with age, but taking acetyl-L-carnitine might improve memory and mental function, and… It may also reduce tiredness after exercise. Not only that…

Taking 1-4 grams of acetyl-L-carnitine daily also seems to improve mood and decrease depression in some people. [6]

6
Taurine

The science of taurine in the brain is rapidly emerging and demonstrates that it may prevent brain aging. Taurine may…

Protect brain cells against environmental toxins including lead and organic pesticides...

Prevent dysfunction of mitochondria within brain cells, and sustain energy levels Protect brain cells against excitotoxicity, the chemical stress effects of an overstimulated brain.

Reduce brain inflammatory processes that are active in the production of neurodegenerative disorders such as Alzheimer’s and Parkinson’s diseases Stimulate new neuron formation to sustain learning and memory

Protect brain cells against destruction following a stroke. [7]

7
Alpha Lipoic Acid

Aging has been considered the main risk factor for the advance of neurodegenerative diseases, many of which are accompanied by cognitive impairment, but…

Alpha-Lipoic Acid, a natural compound present in food and used as a dietary supplement, has been considered a promising agent for the treatment and/or prevention of neurodegenerative disorders. [8]

8
L-Citrulline

Citrulline supplementation can have a positive effect on both mood and cognitive function.

In a small study, citrulline supplementation showed a significant reduction in depressive mood state and total mood disturbance in groups 18+. [9]

9
Inositol

Inositol is believed to improve depression, anxiety, and other mental disorders by stimulating the production of the "feel-good" hormones serotonin and dopamine. [10]

10
Magnesium

Depression - Magnesium plays a critical role in brain function and mood, and low levels are associated with an increased risk of depression. In fact…

An analysis of more than 8,800 people found that those under age 65 with the lowest magnesium levels had a 22% greater risk of depression and supplementing with magnesium may help reduce the symptoms of depression. plus…

A 6-week study also showed that taking 248 mg of magnesium per day decreased symptoms of depression and anxiety, regardless of magnesium status.

Migraine headaches - Migraine headaches can be painful and often cause symptoms such as nausea, vomiting, sensitivity to light and noise and make It hard to focus. Researchers believe that people with migraine are more likely than others to have a magnesium deficiency and several studies suggest that magnesium supplements may even prevent and treat migraine headaches.

Anxiety - Research suggests that magnesium helps treat and prevent anxiety, and…

One study associated increased magnesium intake with a lower risk of depression and anxiety. [11]

11
Vitamin E

Vitamin E is an important antioxidant that protects cells from damage associated with oxidative stress caused by free radicals.

The brain is highly susceptible to oxidative stress, and high vitamin E levels were repeatedly associated with better cognitive performance.

Due to its antioxidant properties, the ability of vitamin E to prevent or delay cognitive decline has shown to have positive results in clinical trials in both the aging population and Alzheimer’s patients. [12]

12
Vitamin B1 (thiamin)

Mental health problems such as memory loss, anxiety, depression, irritability, and insomnia are associated with deficiencies in vitamin B1. The brain uses B1 to help convert glucose or blood sugar into energy which means that without it, the brain may not have enough energy to function normally. [13]

13
Vitamin B6

Mood Regulation - Vitamin B6 plays an important role in mood regulation which is partly because this vitamin is necessary for creating the neurotransmitters that regulate emotions. This includes serotonin, dopamine, and gamma-aminobutyric acid (GABA). [14]

PMS - Vitamin B6 has been used to treat symptoms of premenstrual syndrome, including anxiety, depression, and irritability, and… Researchers suspect that B6 helps with emotional symptoms related to PMS due to its role in creating neurotransmitters that regulate mood. A small study found that 50 mg of vitamin B6 along with 200 mg of magnesium per day significantly reduced PMS symptoms, including mood swings, irritability, and anxiety, over the course of one menstrual cycle. [15]

14
Vitamin B12

Vitamin B12 is a key component in the formation of red blood cells and its deficiency could lead to anemia. This disorder may cause issues like mood swings, paranoia, irritability, confusion, dementia, and hallucinations (or mania). When Vitamin B12 and folate supplements are combined, they enhance the production of serotonin and dopamine which both play important roles in regulating and maintaining mental health. [16]

15
Vitamin D

Research shows that vitamin D might play an important role in regulating mood and decreasing the risk of depression. A review of 7,534 people found that those experiencing negative emotions who received vitamin D supplements noticed an improvement in their symptoms. [17]

16
Selenium

Several studies have shown that patients with Alzheimer’s have lower blood levels of selenium, and…

One study found that supplementing with one selenium-rich Brazil-nut per day improved verbal fluency and other mental functions in patients with mild cognitive impairment. What’s more…

Selenium has been associated with a lower risk of developing Alzheimer’s disease. [18]

17
Zinc

The highest amount of zinc in the body is found in our brains and zinc deficiency can lead to symptoms of depression, ADHD, and difficulties with learning and memory. Zinc has also been found to be low in the serum of those suffering from depression, and in fact…

The more depressed someone is the lower their levels of zinc.

Zinc supplementation has been shown to have an antidepressant effect. [19]

18
Manganese

Manganese is essential for healthy brain function and is often used to help treat specific nervous disorders. Additionally…

Manganese can bind to neurotransmitters and stimulate faster or more efficient movement of electrical impulses throughout your body and as a result, brain function may be improved. [20]

19
Trimethylglycine (Betaine)

TMG has been shown to increase the effects of S-adenosyl-methionine (SAMe), a type of medication used to treat mild to moderate depression, and interestingly…

In a small study including 64 people with depression, those who took both SAMe and TMG for 12 months experienced greater improvement in their symptoms than those who took SAMe alone. [21]

[1] https://www.livestrong.com/article/526970-l-arginine-and-anxiety/
[2] https://www.healthline.com/nutrition/benefits-of-beets#TOC_TITLE_HDR_7
[4] https://www.healthline.com/health/bipolar-disorder/l-theanine#L-Theanine-Research-and-Studies
 [5] https://pubmed.ncbi.nlm.nih.gov/27396868/
[6] https://www.webmd.com/vitamins/ai/ingredientmono-834/acetyl-l-carnitine
[7] https://www.lifeextension.com/magazine/2016/12/taurine-and-brain-health
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5732919/
[9] https://eresearch.qmu.ac.uk/handle/20.500.12289/7643
[10] https://www.nature.com/articles/npp201557
[11] https://www.healthline.com/nutrition/magnesium-benefits#TOC_TITLE_HDR
[12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4276978/
[13] https://www.webmd.com/vitamins-and-supplements/what-to-know-about-vitamins-and-mental-health
[14] & [15] https://www.healthline.com/nutrition/vitamin-b6-benefits#TOC_TITLE_HDR_2
[16] https://www.webmd.com/vitamins-and-supplements/what-to-know-about-vitamins-and-mental-health
[17] https://www.healthline.com/health/food-nutrition/benefits-vitamin-d#2.-Vitamin-D-may-regulate-mood-and-reduce-depression
[18] https://www.healthline.com/nutrition/selenium-benefits#4.-Helps-prevent-mental-decline
[19] https://www.psychologytoday.com/us/blog/evolutionary-psychiatry/201309/zinc-antidepressant
[20] https://www.healthline.com/nutrition/manganese-benefits#TOC_TITLE_HDR_9
[21] https://www.healthline.com/nutrition/tmg-supplement#benefits

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